Hello all, Today I share the keto Diet Plan Weight Loss for Beginners , this keto diet has been rising in popularity and for good reason- it is simple and yields significant results. whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels or improve your overall health, keto may be the diet you are looking for.
however, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an intergral role in your keto diet success as well as knowing how to get started. Let see then.
What is ketogenic Diet?
- The ketogenic diet could be a high-fat, adequate-protein, low-carbohydrate diet that in drugs or medicine is employed chiefly to treat hard-to-control (refractory) brain disorder in kids. The diet forces the body to burns fats instead of carbohydrates.
- ‘ketogenic’ is a term for a low- crab diet. The main purpose of keto diet plan weight loss for beginners is to get more calories from protein and fat and less from carbonhydrates.
- Once you consume foods that contains carbohydrates, the body converts those carbohydrates into aldohexose, or blood glucose, that it then uses for energy.
Keto flu symtoms :
- Brain fog
- Sore thorat
- Muscle pain
- Stomach pains
- Sugar cravings
Who should NOT do a keto diet plan ?
This high-fat, low carb nearer to become one of the most popular ways to weight loss but you should know the risks or problem before you give it a try to keto diet.
If someone who medications they should not follow the keto diet like the people who have Diabetes, insulin etc….
7-days week Keto Diet Plan Weight Loss for Beginners:
Monday To Sunday Diet Plan:
1. Bulletproof Coffee:
Start a day with a bulletproof coffee and also we can switch it with a cup of green tea or any other drink and meal.
- carbs: 2g
- protein: 2g
- fat: 32g
- saturated fat: 25g
- sodium: 40mg
- fiber: 0
- sugar: 2g
2. Keto Cheese Rollups:
This meal is fulfilling so in breakfast i choose keto cheese rollups
- 2 ounces of butter
- 8 ounces of sliced cheese
- Cut thin pieces of butter.
- Place a slice of butter on every cheese slice and roll it.
- Ensure that both the items are took at the same time from the refrigerator so that they are easy to handle it.
3. Green Tea:
Also have a cup of green tea in a breakfast meal.
1. Shallow Fired Cottage Cheese:
It is tastes very yummy meal. In both hot and cold. To make this meal you need 100gms of cottage cheese.
- Total calories: 200
- carbs: 10g
- protein: 24g
- fat : 5g
- saturated fat: 3g
- sodium: 840mg
- fiber: 0g
- sugar: 8g
- ghee: 1 tbsp
- 100gms cottage cheese
- 1/2 tsp of tumeric powder
- 1/2 tsp of chilly powder
- 1/2 tsp coriander powder
- 1 tsp salt
- 1/2 tsp chaat masala (optional)
- 1/2 tsp dried mango powder
- 1 tsp ghee to fry
2. Bean Burrito Wrap:
- It is a quick and easy , vegan bean and rice burritos are perfect lunch meal idea. In this basic recipes puts plenty of mexican spices and can be customize to whatever you can add to it.
- It is a vegetarian meal will full of taste and healthy meal.
3. Parboiled cauliflower in mayo:
- 9 to 11 mall florets of cauliflower
- salt and pepper to taste
- Firstly boil the cauliflower for 10mins in water also add some salt in water.
- strain the cauliflower and toss it with butter, salt, pepper and add to mayo mix well (sugerless) and have it.
4. Omelett cooked in butter with bacon:
- whisk 2 eggs
- add salt and pepper
- fry in 2 tsp of butter
- add 2 bacon (pan fried)
5. Mutton seekh kebab:
You can have one kebab and with 2 eggs or change the ratio according to your taste. To make it use a non-stick pan put ghee in it and shallow fry it.
- total calories: 181
- carbs: 5.2 g
- protein: 14g
- fat: 11.6g
- saturated fat: 4.8g
- sodium: 856.7 mg
- fiber: 3.2g
- sugar: 0g
1. Keto spinach Omelett:
- In dinner, keto spinach egg omelett making.
- It is easy and healthier than the non-keto delicacies.
- Also, it takes less time to prepare , hence is the go-to choice when running low on time.
2. Shredded chicken breast in soya sauce:
It is easy and tasty food like we just want to cook the chicken and mix with spices.
- 1 chicken breast
- 2 cloves of garlic
- 1 tbsp soya sauce
- 1 tbsp of ghee
- pinch salt and pepper for taste
- cut the chicken breast in fine slices and soya sauce, black pepper and alo few chilly flakes in it.
- leave for half an hour or so.
- now heat it in a few clover of garlic and just cook till pink
- now add the cooked chicken and cook on high flame and its tastes delicious just have it.
3. Balanced Broccoli with salt and pepper:
The Broccoli comes very handy in keto diet. It is a different ingredient that can be balanced in all three meals. Try to keep ready the balanced broccoli in your fridge and have it alternatively.
4. Yummie spinach pie:
For dinner try to make the simple pinach pie. So you can make it a day before or on a weekend and have a pie eating it all week through.
- 250 gms of fresh spinach leaves
- 80gms ounces of softened cream cheese
- 12 sliced mushrooms
- 4 eggs
- 1 cup any hard cheese to grate it
- 1 tsp garlic minched
- 1/2 onion (chopped)
- 1/4 cup of butter.
This are some meals which you can have alternate days in a week and you can loose the weight easliy. I hope you get some usseful recipes in keto diet.
Stay tune for my next post.