Keto Diet For Beginners: What New You Know About Ketogenic Diet in 2020

 Importance of Keto diet for beginners in weight loss

Keto diet for weight loss
Ketogenic Diet For Beginner

Engaging yourself in any type of conversation related to fitness, you might hurt about diet and weight loss, then there is chance you’ll definitely hear the term like Ketogenic diet and keto diet for weight loss or weight gain.
Ketogenic deit or keto diet, whatever the term you hear, worldwide became the most favorable methods for reducing excess weight, helping in recovery or building muscle
A group of researcher has down extensive investigation and demonstrated that adopting (Keto, Ketogenic) diet, which consists of very low in carbohydrate, high in fat or moderate in protein, that’s promote fat loss and improve the overall health.
In this article, will highlight the most important factors need to be consider while following a (keto or ketogenic) diet and also provide you keto meal plan to start your diet.

The Importance Of Keto Diet

To follow ketogenic diet, its mostly consists of moderate level of protein, very high in fat or very low in carbohydrate and decrease your level of hunger throughout the day.
When it’s come implement keto diet, in such condition carbs (carbohydrate) get reduce up to 60-80 per day.
After reducing carbohydrate, while following the keto diet, fat take place and work as a replacement of carbs and provides up to 60% of your cabs intake throughout the day.
In mathematical terms, while following keto diet, carbs generally restricted in between (5% to 10%) and total accountability of protein not exceeds more than 20% in ketogenic diet.
The primary source of energy are carbohydrate and glucose, our body mostly rely on these two micro-nutrition for supplying energy to our body, Reducing carbs intake force our body take energy from fat.
Ketosis is a term, its define a particular condition of your body, in which the molecules produce in liver from fat, when the glucose level is minimum and became an alternative source of energy.
In weight loss program, Its highly recommended to avoid fat as much as you can because its content high amount of calories, but the recent research on ketogenic diet show that its imperatively for weight loss rather then following low carbs diet and ignoring the importance of fat. 
In addition to, keto diet help to reduce your hunger level, so throughout the day you eat less, which is very important for reducing weight.

Meal Plan For Keto Diet

When you start following ketogenic diet, you feel very uncomfortable, but to be honest, it’s not so difficult
So when you plan your meal you must ensure that it’s should be rich in fat and protein in your regular snacks or meal and try to minimize as much carbs as it possible.
For be in the stage of ketosis, you must restrict carbs (carbohydrate) throughout the day.
The interpretation of the people for ketogenic diet, while maintaining themselves for being in the stage of ketosis by reducing carbs intake less than 30 grams per day 
So the simplest fact here is, the lower your carbs intake help you to be constant in the stage of ketosis and that’s the clear cut idea that you are following the proper keto diet.
So the main magic here is to stick with ketogenic foods and try to avoid those foods items which is high in carbs and that is the best way to be in keto diet for weight loss.

Ketogenic Foods To Eat For Weight Loss

The following foods are listed below, will give you broad understanding about what to eat, while following the keto diet.
Nut butter: Cashew Butter, Almond Butter, Peanut Butter and all type of Natural Butter.
Meat: Fish, Beef, Chicken, salmon and all type of red meat.
Seeds: Pumpkin Seeds, Walnuts Seeds, Peanuts and Flaxseeds.
Eggs: Fish Eggs and try to have normal whole eggs.
Dairy: Cream, Yogurt, Butter, goat cheese, cream cheese and other dairy product.
Healthy Fats: Coconut Oil, Olive Oil and Avocado Oil and other seeds containing oil.
Vegetable: Broccoli, Carrot, Spinach, Cabbage, Ladyfinger, Greens, Pumpkin, Tomatoes and Mushroom.
Spices: Vinegar, Salt, Paper, lemon and all type of natural herbs 

Foods To Avoid In ketogenic Diet

While following a ketogenic diet the foods needs to avoid are:
Beverages: Alcohol Drinks, Soda, Juice, Sweetened Teas, Sports Drinks and Sugar mixed Drink.
Bread: Whole-wheat, White Bread, Cookies and Rolls
Sweets: Ice cream, candy, and any food contain sugar.
Grains: Wheat, Rice, Cereals, Noodles, Spaghetti and Oats
Vegetable: Potatoes and Sweet Potatoes
Fruit: Pineapple, Grapes and Bananas
High-Carbs: Sugar dressing and any type of sugary item.
Try to be more focus and choose healthy foods for staying in ketogenic diet, avoid unhealthy foods and fats.

Ketogenic Beverages

Drinking variety of beverages containing sugar that needs to be avoiding like soda, coffee drinks and juice.
So when you on keto diet you must restricted yourself from consuming high carbs drinks and foods.
The sugar beverage you drink on your daily bases leads to various other health issues such as diabetes and obesity.
Without Sugar Tea: You can enjoy tea and coffee without sugar.
Water: Water is the excellent choice for hydration your body.
Sparkling Water: Sparkling water can be an excellent choice for soda.
If you want to do experiment with your keto friendly beverage then you can add extra stuff according to your flavor choice.
Alcohol is strictly restricted for consuming when you following ketogenic diet and you take other low carbs drinks for enhance you favorable taste.

Ketogenic Diet Plan For Beginners

 The lists below will recommend you to take 60-70 gram of carbs daily.

For achieving the stage of ketosis, many people reduce their carbs intake even further.

This keto meal plan is design in such a way for beginners, so they can achieve optimum stage of their ketogenic diet.

Here, The Keto meal plan is divided on day bases for the beginners.

First Day:

  • Breakfast:  4 Boiled eggs, 1 Grain bread with peanut butter and 1 Cup green tea.
  • Lunch: 1 cup Broun rice or Grain chapatti with 50 grams of chicken and any type of vegetable.
  • Dinner: Grilled Beef with mushrooms and you may add avocado or beans.

 Second Day:

  • Breakfast: Oat along with 3 Eggs
  • Lunch: Greens beans along 50 gram Beef and lintels
  • Dinner: Grilled Chicken with Cream sauce and salad or broccoli.

Third Day:

  • Breakfast: Cheese, peanuts butter with Broun bread 3 Eggs
  • Lunch: Broccoli with fried eggs or chicken up to 50 grams
  • Dinner: Salad, milk or fish along with Olive oil

 Fourth Day:

  • Breakfast: Cauliflower with toast topped and cheese
  • Lunch: Caesar salad with chicken or its up to yuo.
  • Dinner: fish steak with cheesy broccoli and salad along with coconut oil.

Fifth Day:

  • Breakfast: Eggs with peanuts butter along with fruits
  • Lunch: Steak bowl with cabbage rice, coconut oil, herbs, avocado and salad.
  • Dinner: Beef stick with mushroom and salad or cheese.

 Sixth Day:

  • Breakfast: eggs or cabbage with cheese and fruits.
  • Lunch: Chicken stick with some lentils and salad.
  • Dinner: Beef with milk and vegetable. 

Seventh Day:

  • Breakfast: avocado, 100 ml milk with 2 egg
  • Lunch: Pizza or pasta and grill chicken with beans
  • Dinner: cheese or an dairy product noodles Beef

The following thing, which you have read above are very important for being in keto dit.
Although you have notice one thing is that in ketogenic diet is mostly consists of animal product, but if you are vegetarian then you can go for lentils for reducing your carbs intake.
For getting your desire result through Keto diet than its required to be consistence in ketogenic diet.

Snack option in keto diet

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.
While following the ketogenic diet required to keep your hunger at moderate level for this purpose some healthy snacks option you can include in your keto diet, which is very healthy and help you to be in the stage of ketosis.
The keto diet is so rich that you fill full throughout the day and need only 2 to 3 snacks per day.

Some great option for snacks in ketogenic dite.

  • Avocado with sugar free smoothie
  • Cheese cube fried peanuts
  • Coconuts chips or olives and sliced
  • Almonds, All type of nuts and cheese
  • Ketogenic homemade smoothie and made with coconut milk
  • Cheese roll
  • Peanuts butter sandwich
  • Berries with heavy whipping cream
  • Olives and sliced salami

There are multiple option for preparing ketogenic friendly snacks by mixing foods and prepare your desirable snacks, which help you to be in ketosis, but if you are eating too much this snack then it might leads to weight gain so try to eat in moderate level throughout the day.
One thing needs to be consider while following the ketogenic diet that it must full fill the requirements of calories, which your needs throughout the day for all the activities.
Main consideration in keto diet.
The main thing to highlight here is, a healthy ketogenic diet consists of proper balance of fat, protein and carbs (carbohydrate) intake throughout the day  
Keto diet mostly focus on low carbs, moderate protein and high fat, recommending sugar-free beverages to minimize the carbs intake and highly restrict for consuming the unhealthy fats.
Though this article, Now you have broad understanding that how ketogenic diet works and what are the foods you have to consume or restrict yourself for being in ketosis, mostly it’s a low carbs diet for weight loss and lean muscle.