Keto menu for beginners: Detailed, easy-to-follow instructions
The Keto ant diet is also known as the Ketogenic ant diet. This is a popular weight loss method, based on the amount of dietary carbohydrates in the body and replacing them with healthy fats. However, applying the Keto diet for beginners is not simple. In this article, Evaworlds will provide detailed instructions, including basic principles, sample menus and important notes for you to easily start your Keto process.
Detailed instructions on the Keto menu for beginners
The Keto diet is a method of changing eating habits, requiring practitioners to limit carbohydrates and increase healthy fat intake.
Basic principles of the Keto diet
- Minimize carbohydrates: Minimize carbohydrate content to less than 50 grams per day. At that time, you need to eliminate grains such as rice, noodles, bread, potatoes, sweet fruits and sugar.
- Increase healthy fat intake: Maintain a reasonable amount of fat, around 70-80% of total calorie intake. Good sources of healthy fats include olive oil, coconut oil, avocados, nuts, salmon, tuna, sardines, etc.
- Moderate protein: Maintaining a sufficient amount of protein, about 20-25% of total calories, helps the body maintain muscle mass and maintain energy.
Benefits of the Keto diet
- Effective weight loss: When your body burns fat for energy, you will lose weight quickly.
- Improves heart health: The Keto diet helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), contributing to heart protection.
- Blood sugar control: Keto helps control blood sugar levels, especially helpful for diabetics.
- Reduces inflammation: This diet helps reduce chronic inflammation in the body.
- Increased energy: Many people feel more energized on the Keto diet.
Important notes when starting the Keto diet
- Drink enough water: Water helps the body eliminate toxins, promote metabolism and limit hunger.
- Listen to your body: You may experience some symptoms when first starting the Keto diet such as fatigue, headaches, and dizziness. This is a common phenomenon called “keto flu” and will usually go away after a few days.
- Seek expert guidance: It is recommended to consult a doctor or nutritionist before adopting the Keto diet, especially for those with underlying medical conditions.
See more:
- HMR Program: Pros and cons of the HMR diet and menu for 7 Days
- Jenny Craig Diet: Benefits, 7-day menu suggestion
- What is Weight Watchers? Compare Weight Watchers (WW) vs Keto
Sample Keto menu for one week: Delicious and effective
Below is a sample Keto menu for a week, including breakfast, lunch, dinner and snacks. You can change the dishes according to your preferences and taste.
Keto menu for Monday
| Meal | Dish | Notes |
|---|---|---|
| Breakfast | Fried eggs with butter and greens | Can add a few slices of tomatoes, onions |
| Lunch | Salmon salad with vegetables | Use olive oil to mix the salad |
| Dinner | Beef with mushroom sauce | Cook beef with onions, mushrooms, add a bit of olive oil |
| Snack | Almonds | Can eat 20-30 almonds at a time |
Keto menu for Tuesday
| Meal | Dish | Notes |
| Breakfast | Keto bread with eggs and cheese | Use homemade keto bread recipe or store-bought keto bread |
| Lunch | Grilled tuna with vegetables | Grill tuna with vegetables, add a bit of black pepper |
| Dinner | Chicken vegetable soup | Use chicken bones to make the soup, add a bit of fresh cream |
| Snack | Peanut butter | Can eat 2-3 spoons of peanut butter at a time |
Keto menu for Wednesday
| Meal | Dish | Notes |
|---|---|---|
| Breakfast | Keto oatmeal with sugar-free fruit | Use keto oatmeal substitute, add berries and chia seeds |
| Lunch | Chicken salad with cheese | Use olive oil to mix the salad |
| Dinner | Broccoli rice with stir-fried chicken | Cook broccoli rice, stir-fry chicken with onions, add a bit of olive oil |
| Snack | Low-fat cheese | Can eat 2-3 slices of cheese at a time |
See more:
- Fodmap diet: Solution for irritable bowel syndrome (IBS)
- What is the TLC Diet? Detailed 7-day menu suggestions and some important notes
- What is the South Beach Diet? Benefits and the most complete menu suggestions
Keto menu for Thursday
| Meal | Dish | Notes |
|---|---|---|
| Breakfast | Keto oatmeal with sugar-free fruit | Use keto oatmeal substitute, add berries and chia seeds |
| Lunch | Chicken salad with cheese | Use olive oil to mix the salad |
| Dinner | Broccoli rice with stir-fried chicken | Cook broccoli rice, stir-fry chicken with onions, add a bit of olive oil |
| Snack | Low-fat cheese | Can eat 2-3 slices of cheese at a time |
Keto menu for Friday
| Meal | Dish | Notes |
|---|---|---|
| Breakfast | Fried eggs with butter and mushrooms | Use olive oil to fry the eggs |
| Lunch | Grilled salmon with vegetables | Grill salmon with vegetables, add a bit of black pepper |
| Dinner | Grilled lamb with vegetables | Grill lamb with vegetables, add a bit of black pepper |
| Snack | Almonds | Can eat 20-30 almonds at a time |
Keto menu for Saturday
| Meal | Dish | Notes |
| Breakfast | Keto bread with cheese and ham | Use homemade or store-bought keto bread |
| Lunch | Chicken salad with avocado | Use olive oil to mix the salad |
| Dinner | Chicken in creamy mushroom sauce | Cook chicken with cream, mushrooms, add a bit of olive oil |
| Snack | Cheese | Can eat 2-3 slices of cheese at a time |
The secret of the Keto menu: Smart food choices
The key to success with the Keto diet is choosing suitable foods and limiting inappropriate foods. This requires you to know the nutritional composition of foods.
Keto foods you should eat
- Meat: Beef, chicken, lamb, pork, duck, venison, veal, …
- Fish: Salmon, tuna, sardines, mackerel, swordfish, …
- Eggs: Chicken eggs, duck eggs, …
- Vegetables: Broccoli, cauliflower, luffa, eggplant, tomatoes, spinach, kale…
- Nuts: Almonds, cashews, macadamia nuts, walnuts, pumpkin seeds, …
- Oil: Olive oil, coconut oil, canola oil, …
- Dairy products: Low-fat cheese, low-sugar yogurt, fresh cream, …
- Fruits: Berries, avocados, …
Keto foods should not be eaten
- Grains: Rice, noodles, bread, vermicelli, pho, whole grains, …
- Sweet fruits: Bananas, mangoes, watermelons, grapes, apples, …
- Sugar: White sugar, brown sugar, honey, syrup, …
- Processed products: Cake, candy, sugary soft drinks, fast food, …
- Alcohol: Beer, wine, spirits, …
Comparison table of Keto foods that you should and should not eat:
| Type of Food | Keto-friendly Foods | Foods to Avoid on Keto |
|---|---|---|
| Protein Sources | Meat, fish, eggs, dairy products | |
| Fat Sources | Olive oil, coconut oil, butter, nuts | |
| Carbohydrate Sources | Vegetables, low-sugar fruits | Grains, sweet fruits, sugar |
| Processed Products | Low-fat dairy products, nuts, peanut butter, cheese | Cakes, candies, sodas, fast food |
See more:
- What is the MIND diet? Benefits, foods to eat or not to eat, menu suggestions
- Mayo Clinic Diet: Benefits and buying guide full and detailed
- Apple cider vinegar for weight loss?
Conclusion
The Keto diet is an effective option for weight loss and improved health. However, you need to understand the basic principles, choose appropriate foods, and consult with experts to ensure safety and optimal effectiveness. Starting today, you can apply the Keto menu for beginners to change your eating habits and achieve your goals. Follow Evaworlds now.
