28-Day Keto Meal Plan For Beginners

The keto diet is not the easiest diet for beginners because it is almost entirely carbohydrate-restrictive. It means that choosing a variety of protein options is not always easy. However, this diet’s main goal is precisely to exclude carbohydrates, which helps to lose weight.

Below you will find an example of a keto diet. Detailed menus will help you eat not only healthy but also delicious. Besides, you will learn about the basic rules for entering a keto diet – it is essential for beginners.

What Is the Keto Diet?

So, the keto diet is a diet plan that involves avoiding carbohydrates. The keto diet mechanism is based on the fact that when carbohydrates are not included in the daily ratio, the glucose level in a person’s blood decreases, and the body goes into a ketogenic regime. In this case, the main energy source will be fat reserves of the body and fatty acids.

The keto diet’s advantage is to lose weight quickly without calorie control. Studies show that the ketogenic diet shows the best results. It will help to burn unnecessary fat and maintain a nice-looking body.

Of course, like all other diets, the keto diet also has contraindications. First of all, if you are a pregnant or lactating woman, keto won’t be the right choice. Secondly, such a diet is not for people suffering from diabetes or high blood pressure. Thirdly, people with some chronic diseases should also avoid it. Nevertheless, if you do not have any contraindications, you should try it.

For beginners on a keto diet, the first step will be a complete rejection of fast carbohydrates. If you have never tried a carbohydrate-free diet before, take the first 7-10 days to change your eating habits to minimize simple carbs. If you are already familiar with the principle of restricting carbs in the meals, the easiest way to enter the keto is intermittent fasting – for example, according to the 16/8 scheme. Follow this diet mode for at least one week to lower your blood glucose levels and move smoothly into full ketosis. It is important for beginners.

Keto Diet – What Can You Eat?

The keto diet only allows you to eat products free from carbs. They do not raise blood sugar levels and keep the body from getting out of fat-burning ketosis. Flour products, sweets, fruits, juices, and soda are entirely prohibited. Also, you can’t eat potatoes and other vegetables that are starchy.

List of allowed keto products include the following:

  • all meat types (chicken, pork, beef);
  • fish and seafood;
  • chicken eggs;
  • dairy products (cheese, butter, milk);
  • any vegetable oils;
  • green vegetables;
  • nuts;
  • berries;
  • herbs, seeds, spices;
  • mushrooms.

Buts and berries should be taken in small quantities. The list of products you can use in cooking is not too small. That’s why you should only choose the dishes you can cook and enjoy your transformation.

Special Keto Nutrition Rules

One of the rules of keto is to drink plenty of clean water daily. It helps to reduce the negative effects of diet. These effects can be represented by problems with digestion and acetone smell from the mouth. It is also essential to take care of the salt you use for cooking. Separately, it is necessary to mention the necessity to control alcohol drink consumption. The keto diet can increase the ammonia in the blood and provokes liver damage later. For the same reason, the keto diet is contraindicated in cases of liver and kidney diseases.

The Best Way to Start – List Your Favorite Dishes

One of the main drawbacks to keto is that it is necessary to cook at home for many people. Cereals with milk won’t work any longer. By the way, boiling eggs for breakfast isn’t hard, so you should try.

The problem with beginners is that they don’t understand what they will eat on the keto diet. But in reality, everything is not so scary.

You need to find spare 30 minutes to write a list of 20+ favorite dishes. After that, it is necessary to choose the suitable ones for the keto diet and analyze which dishes are easily transformed into ketogenic.

How Often and How Much to Eat on a Keto Diet?

One of the benefits of the keto diet is that you don’t have to track meal times, count calories, or limit yourself to portions. Nutritionists say that eating foods high in fat and protein will increase your energy levels, which will ultimately lead to less food intake throughout the day. The only thing you need to watch out for while dieting is the correct ratio of protein, fat, and carbs. The keto diet is based on the 70/20/10 formula. It means that 70% of your diet should be fat, 20% protein, and 10% carbs.

You can set the number of meals according to your preferences. Experts recommend eating 3 to 4 heavy meals a day, as well as several snacks. Among other things, you should consider your level of physical activity. In the first 2 weeks of the diet, experts advise reducing the number of workouts, allowing the body to readjust to a new diet.

28 Day Keto Challenge for Beginners

Nutritionists say that people need at least 28 days to get used to a new diet and feel all its benefits. Below you will find an excellent meal plan for 4 weeks on keto. It doesn’t contain extraordinary recipes and doesn’t expect extraordinary cooking talents.

Day 1

Breakfast: half an avocado with 2 eggs, coffee without milk or green tea

Lunch: fish fillet with broccoli and 4 cherry tomatoes, green tea

Dinner: chicken with olive oil and mustard, salad of lettuce leaves, cucumber, lemon, and cheese

Day 2

Breakfast: 2 eggs with bacon with a keto coffee

Lunch: fried beef with a salad of zucchini and half an avocado; green tea

Dinner: fried meat with mushrooms, fresh leaf salad with half tomato, cucumber, and olive oil

Day 3

Breakfast: 2 boiled eggs, cheese, and 2 spinach leaves, coffee with coconut milk

Lunch: salad with fresh cabbage, tuna, and a soy sauce

Dinner: chicken with mushrooms and pumpkin, salad with tomato and olives

Day 4

Breakfast: green spirulina smoothie with chia seeds; cheese and ham slices

Lunch: eggs baken with avocado, bacon, and cheese. Cucumber and cabbage salad

Dinner: a glass of meat broth, spinach tortillas

Day 5

Breakfast: scrambled eggs with half of the tomato, keto coffee

Lunch: fillet of chicken with mushrooms, green tea

Dinner: salad of canned tuna, tomatoes, and olives with a lemon dressing

Day 6

Breakfast: sliced ​​ham and cheese, coffee without sugar

Lunch: shrimp stewed with zucchini, olive oil, and cheese

Dinner: baked fish fillet

Day 7

Breakfast: scrambled eggs with bacon

Lunch: chicken stewed with mushrooms and sesame seeds

Dinner: tuna soup with pumpkin and fried tomatoes

After the first week on keto when you already passed a so-called keto flu, you can feel as usual and continue your transformation program. You should also notice that you already have some favorite recipes from the first week so that you can prepare your diet for the upcoming weeks by yourself. It is possible to mix dishes from day to day or to change the meat type, as you wish. Finally, if you are fond of cooking some extraordinary dishes, you can suggest your recipes taking into account the allowed products. Good luck!