What is Ketogenic Diet: The Definitive Guide for Beginners

I think you will agree with when I say:

It’s REALLY hard to stay healthy when almost everything we eat is adulterated by the food industry. This unnatural food intake leads us all towards various health issues.

For example Obesity, Hypertension, Diabetes, Heart Diseases, and Poor Mental Health, etc. are some of the major health issues you might face in your life.

Well, it turns out; you can dramatically improve your health by adopting the Ketogenic Diet for your daily meals.

So, what is a ketogenic diet?

Ketogenic Diet is not only a diet plan but, we can say; it’s a complete lifestyle.

The ketogenic diet is a diet in which fat content is high and carbohydrate content is low.

A normal Keto Diet contains about 70% fat, 25% protein, and about 5% carbohydrates.  

Many people have improved their health by adopting a Keto Diet. When other people can improve their health by using the Keto Diet, why you should be left behind and lives an unhealthy life.

In today’s post, I will tell you almost everything about the Keto Diet that you will need to know about.

Let’s dive in:

  • What is Ketogenic Diet and How does it Work
  • What is Ketosis?
  • What is Ketone?
  • Types of Ketogenic Diet
  • 10 Benefits of Keto Diet: (You Need to Know)
  • Side Effects of Ketogenic Diet and How to minimize them:
  • How to Start on the Keto Diet? (A Step-by-Step Guide)
  • What to Eat on a Keto Diet?
  • What NOT to Eat on a Keto Diet?
  • Keto Diet Plan for Beginners (for a week)
  • Exercises for People on Keto Diet:
  • How Does Exercise work with Keto Diet?
  • Types of Exercises for the keto diet:
  • The Next Step!

What is Ketogenic Diet and How Does it Work:

What is Ketogenic Diet

It’s a common conception that the intake of fatty foods causes weight gain and obesity. That is why doctors also recommend keeping fatty diets to the minimum.

It is surprising, that such a diet has become very popular.  Despite plenty of fats and lipids, it is considered the best treatment for obesity.

This dietary phenomenon is known as the Ketogenic Diet or Keto Diet.

If you follow Keto Diet meal plans, your fat intake will be more but with low carbohydrates.

The purpose of the Keto Diet is to direct the body to use fat as an energy-producing fuel.

Because of this, people who follow this diet need to increase their intake of fat rather than carbs full meal.

What is Ketosis?

What is Ketogenic Diet
ketosis

Ketosis is a metabolic process. Through ketosis, the human liver breaks down fat into energy and this energy called ketones.

When we take keto meals, our body stores excess fats to convert carbs into glucose that our body uses for energy.

Keto Diet helps the body to move from glucose—a source of energy—to fats through ketosis.

What is Ketone?

What is Ketone

Ketone is a small molecule of energy produced in the liver through the process of ketosis.

Ketones are produced with the help of fat and ketones are an alternative source of energy.

Due to ketones, this diet called ‘Keto Diet’.

When your body gets energy from ketones, you can maintain a good physiological metabolism with protein and even a small amount of carbohydrates.

It means:

By using this diet, your body is meeting almost all your energy requirements.

When ketones are processed in your body, the excess fat in the body also starts to convert into energy.

If you use low carbohydrates, you will not lose energy. When fat is dissolved into energy, obesity will automatically begin to subside.

This is a common question people often ask, how do you know when your body is in ketosis?

The answer is pretty simple!

When the human body consumes low carbs and high fats, the body is bound to get into ketosis.

So, this process starts when our body has a low level of glucose to digest carbohydrates; resultantly, the body uses fats for energy. And this is what we call ketosis.

In a Nutshell:

Ketosis is the process of breaking down the fats stored in the body and converting them into energy, which is the basis of the Ketogenic Diet.

Another question people sometimes ask about ketosis, how long does it take to go into ketosis?

So, it should be remembered that this process does not start in one day but if the diet consumed with extremely low (20 to 50 grams) starch for two to four days, then the body gradually starts to break down the fat in the body.

It should be noted that this quantity is not fixed but different for each individual.

Types of Ketogenic Diet:

A ketogenic diet can be classified into many types but the three types of the Keto Diet are mainly important. And the classification of every type depends on the number of nutrients in the diet.

Here are the types:

Standard Ketogenic Diet

In a Standard Keto Diet, you consume more fats but fewer carbohydrates. In a diet of 300 grams, you required to eat 200 grams of fats, 70 grams of proteins, and 30 grams of carbohydrates.

Here is the Composition:

Fat75%
Proteins15-20%
Carbohydrates5-10%

Targeted Ketogenic Diet

Targeted Ketogenic Diet is more famous in athletes to maintain the good shape of their bodies for a particular period of time. In this diet, you slightly increase your intake of protein in the diet.

Here is the Composition for 100 grams of food:

Fat65-70 grams
Proteins15-20 grams
Carbohydrates10-15 grams

Cyclic Ketogenic Diet

As the name implies, it would be a cyclical pattern of diet. Yes, the Cyclic Ketogenic Diet is taken in cyclical periods.

You need to follow the Cyclic Keto Diet for some days and then going off until the cycle begins.

On off days you can choose your normal food, but you need to stick to your Keto Diet plan during Keto Days.

You can follow the Cyclic Ketogenic Diet for 4 days and normal food for 3 days a week. It’s your choice!

Let’s dive into The Best Part…

10 Benefits of Keto Diet (You Need to Know)

There are many benefits to the Keto Diet, but here I will tell you about the most important ones.

By consuming the Keto Diet, the human body gets several benefits.

Here is the detail:

1. Keto Diet helps you Lose Weight Faster:

Benefits of Keogenic Diet

Is the Keto Diet good for weight loss? This is a common question from people who are trying to lose weight with the help of different kinds of foods and exercises.

Weight loss is a popular concern among 60% of Americans. And in many other countries, the situation is not much different.

If you are overweight, you are more prone to many other ailments.

Here the Keto Diet comes in.

By stimulating the ketosis, Keto Diet helps us lose weight. Ketosis reduces the insulin level of the human’s body and converts fat into energy, resultantly, fat reduces in the body. (1)(2)(3)

When a person decides to start on a Keto Diet, the question comes forward:

What do I eat on the Keto Diet to lose weight?

As you know, Ketogenic diets contain high amounts of fats and protein while carbohydrates are low in this diet.

So, here are some food items that are eatable in Keto Diet: grass-fed livestock meat, ghee, olive oil, fatty fish, eggs, nuts, beans and dried fruits, and vegetables are few of many. (A detailed Diet Plan will be discussed later in this article)

Here is the real story of a woman who used the Keto Diet to lose weight.

According to the woman who lost 29 Kgs weight in just 43 days with Keto Diet, says:

I reduced the intake of all kinds of sweets, carbohydrate-rich foods such as bread, rice, and potatoes, along with this diet. I found this diet very useful to lose weight.

She shared her daily keto routine with us:

She told:

At eight o’clock in the morning, I used to take one tablespoon of apple cider vinegar mixed with two tablespoons of lukewarm water; at eight o’clock four glasses of plain water; at 9 o’clock two egg omelets and a little cheese; at 11 o’clock a cup of green tea; at One o’clock salad and vegetable at noon, at four o’clock in the afternoon, strawberries, almonds and a cup of green tea; at seven o’clock butter, cayenne pepper, spinach cheese, okra, and Karella.

Read Also: 25 Benefits of Apple Cider Vinegar for Health, Hair, and Skin

The woman said that she cooked all meals in ghee or butter and drank 12 to 20 glasses of water a day.

2. Keto Diet Helps to Cure and Prevent Diabetes:

Benefits of Ketogenic Diet

The Keto Diet plan is mostly recommended for diabetics and those who want to lose weight.

Diabetes remains under control because of the low intake of sugar in the Keto Diet. Because of the high amount of carbohydrates in the ketogenic diet, diabetes remains under control in diabetic patients.

And due to the low amount of protein, the body starts to get energy from fat, rather than carbohydrates.

According to research carried out in the US. The ketogenic diet is the best diet to prevent type 2 diabetes.

Ketogenic diet plans were followed by the people who were at risk of developing diabetes, and the results were amazing.

Keto Diet slows down the blood sugar level of the patients who participated in that research.

How Does it Work for Diabetes?

Keto Diet helps to prevent diabetes because when you are eating fewer carbs, your body glucose and sugar level starts to decline.

Keto Diet develops insulin resistance that is the source of type 2 diabetes.  (4) (5)

In this way, the Keto Diet helps people to conquer type 2 diabetes as well. Resultantly, you remain safe from diabetes.

3. Keto Diet Reduces Bad Cholesterol and Blood Pressure:

The human body contains two types of cholesterols: good cholesterol—HDL, and bad cholesterol—LDL.

As you know, Keto Diet contains low carbohydrates and high fats; it increases HDL cholesterol in the body that is good for health and reduces LDL cholesterol that is bad for health.

Besides, Keto Diet helps us to stay away from hypertension and reduces the high level of blood pressure which can cause many other diseases e.g., heart attack and paralyzes. (6) (7) (8)

4. Keto Diet helps Detox your Body and Purifies it from Toxins:

Our body has a self-cleansing system that always remains busy in purifying our body from toxins

This cleansing process is known as autophagy where cells in the body perform internal cleansing.

If we follow the Keto Diet, our detox system works more fastly to wipe out toxins, and we remain healthier.

5. Keto Diet is useful in Treating Epilepsy:

Benefits of keto diet

The Keto Diet was initially recommended for epilepsy patients, but this diet may not be used in every disease.

Although a fat-rich diet, it has been found to be beneficial in treating epilepsy in children.

By following Keto Diet plans and ketogenic recipes you can cure or prevent epilepsy without using medicines.  (9)

Basically, a ketogenic diet was developed to cure epilepsy and now this diet is widely being recommended by doctors and nutritionists to treat the conditions of epilepsy.

6. Boost Mental Performance and Longevity:

You may know the fact earlier but a study has revealed that a high level of glucose in the body can be a cause of low mental performance.

By consuming Keto Diet, ketosis increases the ketone level in the human body and the brain gets the most benefit out of it.

According to a study on mice, Low Carbohydrate ketogenic diets guarantee sharp memory and longevity.

According to US health experts, Eric Worden and John Newman’s latest research from the Book Institute of Aging Novato.

States the fact that memory plays an important role in a long life, experts say ketogenic foods are free from food colors and food adulteration, which have high amounts of carbohydrates.

The effects of keto are similar to that of fasting.

In addition to it, it plays a significant role in heart health, keeping glucose down, and having a good effect on mental health. (11)

How actually it works?

According to experts, Keto Diet increases the amount of Beta-Hydroxybutyrate—BHB that increases brain activity, sharpens memory and enhances working capacity, while BHB stops the aging and maintains vital organs and tissues.

7. Keto Diet Improve Digestive Health:

Benefits of Ketogenic Diet

Our digestive system sometimes becomes weak due to improper and unhealthy diet, so it cannot work properly.

When our digestive system is not working properly it can lead us to various diseases of the digestive system—abdominal cramps, stomach ache, gastritis, and flatulence.

Here ketogenic diet comes forward as a solution to the problems of the digestive system. Following Keto Diet helps you to prevent such diseases and you can live a healthy life. (12)

8. Keto Diet Controls Appetite and Craving:

What is Keogenic Diet

When blood glucose levels are high it can lead us to food craving.

As you know now that keto diet contains fewer carbs and by reducing carbs you can have control over a craving.

Moreover, the ketogenic diet reduces hunger by slowing down hunger hormones—ghrelin, and you can have control over your appetite. (13)

9. Keto Diet improves Acne and other Skin Related Issues

Benefits of Ketogenic Diet

The Nutritionists always preach that “Beauty Begins in the Belly”.

The ketogenic diet proves it right.

But how it is?

Researchers have revealed that consuming high carbs can cause acne and wrinkles on your face.

Since ketogenic food contains low carbs it will help us to prevent acne and wrinkles, which will help to maintain good skin, and reduces the bad effects of aging on your skin. (14)

10. Keto Diet Improve Physical Performance to the Maximum

A ketogenic diet helps us to improve overall physical performance through ketosis. (15)

By consuming the Keto Diet, the body uses stored fat in the body and provides instant energy to the person to perform the physical task.

This is why, many athletes, soccer players, and wrestlers follow the Keto Diet. (16)

Other Health Benefits of Keto Diet:

That’s not all…

Keto Diet has many other health benefits:

As the ketogenic diet reduces insulin level and limits sugar intake, so it will help in Polycystic Ovary Syndrome and reduce acne in women. (17)

Moreover, Keto Diet helps reduce symptoms of Alzheimer’s disease, Parkinson’s disease, and is also helpful to treat various types of cancers by slowing down tumor growth. (18) (19)

Side Effects of Ketogenic Diet and How to minimize them:

Everything on the planet has pros and cons; similarly, Keto Diet has also some short term side effects in the initial stages of Diet.

The first criticism of the Keto Diet is that it prevents the person from eating starch.

Doing so can cause many complications because Starches should include up to 50% of your diet.

However, there are no side effects of Keto Diet for healthy people but there can be initial side effects to your body while you are adopting this new diet.

The following are some possible side effects you can probably face when you start on keto:

Keto Diet can cause Keto Flu in the Begining:

Side Effects of Keto Diet

The first disadvantage of a Keto Diet is that the person on the Keto Diet can be a victim of the keto flu as the body is adapting to this new plan.

Rather you can take it as a side effect of ketosis.

It is common for fatigue, dizziness, difficulty sleeping, and breathing and sometimes complaints of constipation.

These symptoms can last for a few days to a few weeks. (It varies person to person)

To prevent this side effect, try a regular low carbs diet for the first few weeks or you can try Cyclical Keto Diet as discussed above.

This will teach your body to burn more fat before you completely eliminate carbs.

Bad Cholesterol Level can Increase:

Although this diet controls weight gain rapidly, yet it does increase the use of red meat, fast foods, salt that is considered harmful and might increase the bad cholesterol level.

That, in turn, can increase the risk of cardiovascular diseases and hypertension.

But when you monitor your Keto Diet intake properly, it will not happen.

Keto Diet Can Cause Dehydration in the Body:

In addition to melting the fats in the body, the process of ketosis increases the number of ketones.

Increased numbers of ketones can cause the body to suffer from dehydration.

If you are on Keto Diet you should be drinking more and more water. (As told by the woman who shared her story above, she used to drink 12-20 glasses of water a day)

Keto Diet can be temporarily Beneficial (for some people):

There are few people who complain about the Keto Diet.

They are of the view, that Keto Diet has several benefits but these are not long-lasting.

It has been observed that every diet plan in which starch consumption is resumed, the weight of the person returns within a year.

Also, in the first few weeks, the immediate weight loss is not due to losing fat but water loss in the body, and after a while, you start eating starch again you will regain the weight.

But, if you monitor your diet intake properly it won’t happen at all.

Moreover, every person has different experiences.

If one Keto Meal Plan is not working for you, you can select another one. For which you would have a lot of choices.

Keto Diet Can Cause Muscle Weakness in Starting Days:

Side Effects of Keto Diet

One of the biggest disadvantages of ketosis is that your muscles begin to weaken.

This is the reason why most people who use Keto Diet complain of fatigue and physical weakness in their initial days.

But it will not last long when your body gets used to the Keto Diet.

Keto Diet Can Cause Vitamin and Mineral Deficiencies:

In keto diet, the consumption of vegetables and fruits is greatly reduced or specified, and the body becomes nutrient deficient.

This is why this fat consuming diet can lead you towards a variety of problems regarding mineral or vitamin deficiencies for a few days.

So taking mineral supplements or adding extra salt (about 5 gram a day is recommended) to your meals can help you with such deficiencies.

Read Also: Vitamin D Deficiency in Adults: 10 Symptoms & Treatment

There Can Be Some Other Side Effects of Keto Diet:

When you start on the Ketogenic Diet, it can cause bad mouth odor.

The main reason for bad breath is digestion of fat or lipids and conversion of them into energy, so it produces bad breath.

To get rid of bad breath you can use any mouth freshener as an artificial remedy.

Similarly, due to the high intake of fats in the diet, you may feel tired all day and due to the small amount of protein, the muscles of the body will be sore and stretched and the digestive system might be disturbed.

Now a question might be knocking in your head: How long do keto side effects last?

The answer is short and simple!

Every side effect of the Keto Diet will be temporary and everything will returns to normal, sooner or later.

And you will be happy on your Keto Diet track.

Summing up the conversation about the side effects of the Keto Diet, we can say, that Keto Diet has benefits over time and is also considered useful in certain diseases.

If you are overweight, this diet may be temporarily taken advantage of, but be sure to contact a physician in the meantime.

Remember!

In some cases, there is no shortcut. Therefore, make it a habit to maintain a balanced diet and do regular exercise.

Different exercises with Keto Diet will be discussed later in this article.

How to Start on the Keto Diet? (A Step-by-Step Guide)

I believe this is the most important part of every Keto Guide.

If you don’t know how to start on Keto Diet properly, you will end up losing your time, money, and health as well.

Here are the 7 steps to take a better start on the Keto Diet:

Step 1: Determine your Daily Calorie Goal:

This is the first step to start the keto diet. You should determine your calorie level for a daily diet.

Calories determine weight loss, weight maintenance, or weight gain.

Keto Diet makes it easier to reduce calories and lose weight. After this, you can break down your macros.

Step 2: Decide on Your Macro Nutrient FAT Percentages:

Here is the ideal percentage for a starter:

  • Fats: 65-80%        
  • Proteins: 15-20%
  • Carbs:5-10%.

Macros in these ranges will work for the ketogenic diet.

Always keep in mind; keto is a moderate-protein diet.

Too much will kick you out of ketosis. That you cannot afford if you are serious about your health.

Step 3: Remove Sugar and Consume Less than 20-50grams of Carbs Daily:

This is very important to understand: when we remove sugar from our daily diet and restrict carbs to these amounts, the body has no choice but to burn fat.

It takes 2 to 3 days to get into ketosis and 2 to 3 weeks to feel comfortable. And Complete metabolic adaptation takes up to 6 weeks.

Step 4: Tighten your Belt to Consume Green Leafy Vegetables:

You will be using a range of green leafy vegetables in your daily Keto Diet. So be ready.

You will get a list of keto vegetables later in this article.

But here is a one-eyed view of these veggies. Spinach, Kale, and Cabbage are important for potassium, magnesium, fiber, and also help to minimize keto side effects to a great extent.

Step 5: Increase Your Salt Intake:

When you make a start on Keto Diet you would have to increase your salt intake.

Because your kidneys will actively be flushing sodium and potassium, and consuming salt (up to 5g daily) is important for maintaining proper circulation and avoiding fatigue.

Moreover, hydration is also extremely important.

Step 6:  Consume Quality Fats for the Majority of Your Calories:

As you know, the Keto Diet is a fat-based diet, so you cannot compromise with the quality of fat.

You have to consume quality fat. Butter, Ghee, Coconut Oil, Avocado, Grass-fed beef and Fatty Fish (such as Salmon) are some of the best fat sources.

Read Also: 28 Unpopular Benefits of Coconut Oil for Health, Hair, and Skin

Step 7:  Avoid This Stuff!

Avoid sugar, carbs, and starchy vegetables like potatoes.

Most of these grow below the ground. Avoid processed foods including trans-fats.

AND…

Do not cheat in the first 3 weeks to allow fat-adaptation completely!

Here is the detailed list of different food items you can eat during the Keto Diet:

What to Eat on a Keto Diet?

What to Eat on Keto Diet

Here are some food items you can eat on a keto diet:

Meat and Fish: Beef, Poultry Game, Bacon, Cured Meat, Jerky, Sausage, Salmon, Tuna, Shrimp, Cod, Halibut. etc.

Veggies: Cauliflower, Broccoli, Salad, Kale, Spinach, Broth, Asparagus, Zucchini, Squash, Eggplant, Mushroom, Cucumber, Celery, Shallot, Crab, Oyster, Lobster Onion. , Tomato, Pickle Pepper, Pumpkin Grouper, Trout Garlic, Green Bean.

Dairy Products: Heavy Cream, Butter Sour Cream, Greek Yogurt, Cheese, Cottage Cheese, Alternate Milks.

Fruits: Blueberry, Raspberry, Avocado, Berries, Coconut, Apricot, Cranberry, Olives, Lime

(You will know in detail about 7 keto Fruits latter in this article)

Nuts & Seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds.

Beverages: Sweeteners Water, Diet Soda, Tea, Coffee, Apple Cider Vinegar, Stevia, Xylitol, Monk Fruit Sweetener, Coconut Sugar (sometimes), 70% Dark Chocolate, Vanilla, Cacao Powder.

Other: Eggs, Almond Flour, Coconut Flour, Spices, Gelatin, Mustard Oil, Olive oil, Coconut Oil, Mayonnaise, Mustard Ranch, Caesar, Blue Cheese Dressing.

7 Low Carbs Fruits You Can Eat include to the Keto Diet:

It should be noticed: over-consumption of all fruits is not beneficial during the ketogenic diet.

For example, a cup of blueberries contains 18 grams of carbohydrates which is greater than the number of carbohydrates for the whole day during the Keto Diet.

However; it is worth mentioning here, that high amounts of fat such as butter, cheese, and meat prove to be heavy in some cases, so some fruits can also be used during the Keto Diet.

Yes! Even if you are following the Keto Diet, you can still use some fruits without any hesitation.

Let’s know in detail which fruits we can use and why.

Avocado

What is Ketogenic Diet

Avocado is a fruit most commonly included in the Celebrity Diet Plan.

Carbohydrates are extremely rare in avocados, which in turn makes it easier to lose weight and maintain good health.

According to the CaliforniaAvocado.com half of the avocado contains 10% of healthy fat and 4 grams of actual carbohydrates.

And, according to keto consultant Sarah Jadin, avocados in the form of smoothies are a good addition to the weight loss process, which is also included in the Secret Diet of Slim Women.

Olives

Olive oil and its benefits are often known to us, but many are still unaware of the benefits of this fruit.

This fruit can be used during the Keto Diet.

According to Sara Jadin, 10 olives contain 3 grams of fat while 1.5 grams of carbohydrate and they are rich in salt and sodium.

This is why the use of this fruit during the Keto Diet is useful for you.

Coconut

Coconut or copra is considered as a dry fruit. The half cup of grated coconut contains 13 grams of fat and 2.5 grams of carbohydrates.

A significant amount of sugar is also found in the Coconut, so when buying, be sure to buy a tasteless coconut to avoid sugar in it.

Blackberries

A quarter cup of blueberries contains 1.5 grams of carbohydrate so this fruit can be added to yogurt in the morning during the Keto Diet.

Raspberry

Raspberry contains plenty of vitamins A and C. This fruit meets 14% of our daily requirement of Vitamin A and 18% of Vitamin C.

Every 100 grams of raspberries contain 4 grams of protein. Many minerals such as iron, phosphorus, calcium are also found in it.

According to the National Nutrition Database, a quarter cup of raspberry contains 1.5 grams of carbohydrates.

According to Sara Jadin, this fruit can be used with salads or keto-friendly sweet dishes during the Keto Diet.

Strawberry

Strawberries are a favorite of everyone, so leaving them on a diet can be difficult but not as intimidating as you can use this fruit during the Keto Diet.

A quarter of a strawberry cup contains only two milligrams of carbohydrates.

Tomato

Yes, you can make red tomatoes a part of your Keto Diet too.

Half a cup of tomatoes contains only two grams of carbohydrates. Make these fruits a part of your Keto Diet and enjoy the diet.

Now let’s move to another side of the story!

What NOT to Eat on a Keto Diet?

What not eat on a keto diet
Photo Credit: DietDoctor

This is the most important part of your Keto Diet.

And you have to take great care of it. Here is the list of foods that you have to avoid during the Keto Diet to reap the benefits.

Sugary Drinks: Soda, fruit juice, Sweet smoothies, cake, ice cream, etc

Vegetable Oil: Limit your intake of processed vegetable oils, mayonnaise, etc

Alcoholic Drinks: Due to their carb content, many alcoholic beverages can throw you out of ketosis. So, you should avoid them.

Sugar-Free Diet Foods: These foods are often highly processed and contain a high amount of sugar alcohol, which can affect ketone levels. So, it’s better to avoid it.

Legumes and Beans: Lentils, Kidney Beans, Peas, and chickpeas, etc.

Labeled as ‘Low-Fat Foods’: yes, you should avoid such food that is labeled as “Low Fat Food”

The reason:

These foods are highly processed and often contain high in carbs.

Grains and Gluten: Wheat-based products, rice, pasta, cereal, etc.

Others: Potatoes, Dried Fruit, Processed Foods and Treats, High Carb Fruits (except small portions of berries.

Now let’s have a look at the actual Keto Diet meal plan.

Keto Diet Plan for Beginners (A sample plan for a week)

As you know now, the Keto Diet is a high-fat, low-carb diet with an adequate protein. It helps your body burn fat for energy instead of glucose.

It’s a fat-burning diet that helps you lose weight quickly. So, here is a sample plan for a 7 days Keto Diet to get started.

MACRO RATIOS ON KETO:

FAT: 60-75% of your total calories, PROTEIN: 15-30% of your total calories, CARBS: 5-10% of your total calories

SUNDAY

Breakfast: Scrambled egg, lettuce wrap with avocado and cilantro

Snack: Nuts

Lunch: kale salad with grilled chicken with olive oil dressing.

Snack: Bell pepper with guacamole

Dinner: Steak with cauliflower rice

MONDAY

Breakfast: Baked egg in an avocado cup,

Snack: Macadamia nuts

Lunch: Tuna salad with a side of green salad

Snack: Sliced cheese or cold cut turkey rollups

Dinner: Chinese Beef and broccoli

TUESDAY

Breakfast: Greek yogurt topped with chia seeds and crushed walnuts

Snack: Turkey jerky (look for no added sugar type)

Lunch: Cauliflower fried rice

Snack: Sliced cheese

Dinner: Roast beef with sautéed mushroom and zucchini

WEDNESDAY

Breakfast: Protein shake with kale, almonds, and blackberries

Snack: Zucchini parmesan Chips

Lunch: Almond flour chicken tenders with greens and cheese

Snack: Bacon deviled eggs

Dinner: Grilled shrimp and asparagus with a lemon butter

THURSDAY

Breakfast: Fried eggs with bacon and a side of greens

Snack: 1/2 cup coconut chips

Lunch: Grass-fed burger in a lettuce “bun” with avocado

Snack: Celery sticks dipped in almond butter

Dinner: Meatloaf on a bed of watercress salad

FRIDAY

Breakfast: Feta cheese and spinach omelet

Snack: Bacon-wrapped asparagus

Lunch: Chicken wings with celery sticks

Snack: Cocoa Coconut milk smoothie

Dinner: Grilled chicken with bell peppers and tomatoes

SATURDAY

Breakfast: Greek yogurt with coconut chips and pumpkin seeds

Snack: Cheese crisp

Lunch: Chicken salad wraps

Snack: Peanut butter fat bombs

Dinner: Grilled salmon with a side of cauliflower rice

ALRIGHT!

Now you know a lot of stuff about Keto Diet, but most often you hear a question from people who just started Keto Diet:  Can you exercise on Keto Diet?

The answer to this question is simply YES! You can exercise on Keto Diet.

Here is the complete guide for people who want to do exercise as an extra measure to achieve their health goals.

Exercises for People on Keto Diet:

Do I have to exercise to lose weight on the Keto Diet?

This is another common question from people on the Keto Diet. People who are on a Keto Diet need to reduce their carbohydrate intake and consume more fat.

You know this. In order to improve the results, this diet should be improved by exercise.

How Does Exercise work with Keto Diet?

In other types of diet, with increased physical activity or exercise, you will lose weight.

Unfortunately, not all types of exercise are suitable for people who are on a ketogenic diet.

Generally, the energy source used for exercise is derived from burning carbohydrates.

People, who are on a Keto Diet, naturally have low carbohydrates, so energy production is very limited.

If the exercise choice is not adjusted accordingly, the body will lose a lot of energy. As a result, the body will feel tired and weak.

This is why people on the Keto Diet need to choose the right type of exercise.

There are several types of exercise that are safe for people who are on the Keto Diet.

Here are the most important ones you should be doing with Keto Diet:

Aerobic Exercise

What is ketogenic diet

Aerobic exercise or cardio training is a type of exercise that accelerates the heart rate and accelerates the breathing rate during training sessions.

However, the intensity of aerobic exercise should be low.

Examples of low-intensity cardio exercise that people on the Keto Diet can try, such as slow walking, fast walking, cycling at low speed, and swimming in the summer season.

This type of exercise is the first choice for people on the Keto Diet.

Flexibility Exercise

What is ketogenic diet

In addition to aerobic exercise, those who live on the Keto Diet can also opt for flexibility exercises. This exercise is useful for muscle strengthening.

This exercise involves low-intensity exercise, which is good for a person on the Keto Diet.

Flexible exercises can help you lose weight fast. Not only this type of exercise can stimulate joints, but it also strengthens muscles and body flexibility.

Examples of flexible exercises you can do during a ketogenic diet include Yoga or Tai Chi.

Balance Exercise

This type of exercise does not consume a lot of energy so it is suitable for those who live on a ketogenic diet. This exercise helps maintain the ideal body weight.

In addition to this, balance exercises can strengthen the core, improve posture, and strengthen the body’s muscles.

Examples of different types of balanced exercises for people on the Ketogenic Diet include some movements on Yoga and Tai Chi.

Anaerobic Exercise

What is ketogenic diet

Anaerobic exercise is opposite to aerobic exercise. This type of exercise does not require oxygen to produce energy. As a result, the body uses energy sources stored in the muscle.

This exercise includes high-intensity movements performed in a short period of time.

Compared to the three types of exercise mentioned above, this exercise is generally recommended as advanced support.

It means, it is not recommended as an initial exercise when you start exercising during a Keto Diet.

Your body must first make it a habit to use fat as energy fuel. After that, you will be allowed to do this exercise.

Here’s The Next Step…

Now I can hope you know everything about “What is Ketogenic Diet“.

Now I want to turn it over to you:

When you are going to kick start your keto lifestyle?

Are you going to try the Keto Diet along with exercise?

Or something new you will try with your Keto Diet plan?

Either way, let me know by leaving a comment below right now.

PS. If you think your friends would like this too, I’d love you to share it.

Thanks – you rock!

Asif Alee

Asif Alee is a freelance researcher and writer in the field of Alternative Medicine, Natural Health, Food, and Nutrition.He is passionate about helping people improve and maintain their health by using Natural Food and Remedies composed of Natural Herbs.When he’s not writing, he enjoys swimming, cycling, and hanging out with his friends and family.

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