Keto Diet Plan for Beginners
Starting the Keto Diet can be challenging. How and when do you "Fast?" What is OMAD (one meal a day), macros (macronutrients), keto flu, keto plateau, keto constipation? What to eat on the Keto Diet? So many questions. Well, you are in the right place. Read on for a proven keto weight loss plan.
Here are some straight answers to help you with your keto journey.
Cholesterol is not a number to worry about, yes your LDL (bad cholesterol) will likely rise, but so will your HDL (good cholesterol). In the absence of Glucose, the cholesterol doesn't oxidize and become harmful. Track your blood glucose, blood pressure, A1C, triglycerides, C-reactive protein (inflammation) and liver enzyme levels. It's a good idea to get a physical before you start.
If your blood glucose and/or A1C numbers are high asked for a C-peptide (insulin) test. This test isn't normally given, but it's important to know if your pancreas is producing insulin. If nothing else it's comforting to know for sure if you are a type 1 diabetic or not. Type 1 diabetics don't produce insulin.
3. Go through your cabinets and throw out all your high carbohydrate, starchy foods:
Bread, crackers, cookies, cakes, chips, rice, potatoes, pasta, noodles, and sweets of any kind. Stop eating most fruit especially any fruit juice. The fruit is high in (fructose) sugar. If you are going to have fruit eat it in small quantities and limit it to berries: blueberries, blackberries, strawberries, and raspberries. Berries have a lower glycemic index than the other fruits. Berries contain anthocyanins and flavonols and are thought to have cardioprotective properties by reducing oxidative stress and inflammation. However, to gain the health benefit, the entire berry has to be eaten and not just the juice.
The exception to the "limited fruit" rule is the avocado. Yes, the avocado is a fruit. It is a fleshy, plant product that contains a seed and can be eaten. I call it the Ketogenic Avocado because it's almost the perfect Keto Food. I even wrote an entire article on its health benefits.
Limit most dairy and no milk, it’s high in milk sugar (lactose). You can have heavy whipping cream, butter, and kefir. Keto milk Kefir (video) is a fermented, tart tasting, creamy, liquid yogurt type drink that is considered one of the most nutritious foods in the world. Unflavored, unsweetened, whole milk Greek yogurt is also acceptable in small quantities. Stop drinking diet drinks and learn to drink just plain water, carbonated water or lemon water.
Ideally, your food shouldn't come in a box or a carton, you want mostly fresh vegetables and meat, cheese and nuts. Almost all your carbohydrates should come from vegetables. Limit your consumption of processed foods. There is so much hidden sugar and "bad oils" in processed foods it's better to avoid them when possible. Bad oils are high in omega 6 fatty acids and are processed with high heat which oxidizes them and makes them rancid. Oxidized oils high in omega 6 fatty acids have shown to be highly inflammatory and are thought to contribute to cardiovascular disease. Sunflower, peanut, corn, soybean and cottonseed are the worst "bad oils".
So what are "good oils?"
Flaxseed oil is very healthy, but not suitable as a cooking oil because of the low 225-degree smoke point. Ground flax seeds, hemp seeds, chia seeds, and fish or krill oil capsules are good additions to your diet. They will increase your heart healthy intake of omega 3 fatty acids. Eat the healthy fats and try not to eat what is called "Lazy Keto" which is just eating any and all fats without regard to keeping the omega 6 to omega 3 ratio in balance. Strive for a 1:1 balance.
Smoke points in degrees Fahrenheit:
- Avocado oil 520
- Ghee 485
- Olive oil 468
- Beef tallow 400
- Pork lard 370
- Coconut oil 350
- Butter 350
7. Eat a Lot of Keto Salads:
Gaining knowledge of the Keto Diet is the key to success. Get on Youtube and watch videos on the Ketogenic diet. Dr. Ken Berry is a good source. Find Doctor Jason Fung’s books and webinars. He is amazing. Another source is Dr. Benjamin Bikman, he is an expert on insulin. Look up Dr. Sarah Hallberg and study some of her research. Also, I encourage you to watch all the Ketogenicinfo Videos on YouTube.
Intermittent fasting is a powerful tool and will help you get over a stall. just remember to be patient. Slower, consistent fat loss is healthier and more sustainable anyway.
- olive oil
- macadamia nuts
- cheese (hard like gouda or aged cheddar or brie
- no dairy except heavy cream and butter
How to Prevent Constipation on the Ketogenic Diet.
Magnesium Citrate is a great supplement to take. Healing your entire digestive system is paramount to maintaining a strong immune system and improving insulin resistance.
10. Learn about the hormone called ghrelin:
Another name for ghrelin is "hunger." Don't fear hunger, it's your friend, not your enemy. It doesn't mean you need to eat, ghrelin is secreted on a timer based on when you've eaten in the past. Your body either burns fat for energy or glucose, but the body always burns glucose first, so if you have that in your system you are not burning fat. Carbohydrates and sugars are broken down to glucose in the blood. With glucose present in your blood, you will not burn fat.
Spread out the length of time between meals. Start by eating a high-fat breakfast, eggs, bacon, avocados, cheese, etc. Then start skipping breakfast and eating a high-fat lunch, when you can do that, skip breakfast and lunch and only eat dinner. That's called intermittent fasting and it accelerates fat loss and overall health. The longer you go between meals the more it lowers your insulin and starts to signal your fat cells to release fatty acids to be burned as energy.
12. Don't give up on Keto because Keto Can Reverse Obesity, play the long game:
If you stick with it, you will have success. If you get stuck and hit a stall, come back here and read: 12 Ways to Get Past a Plateau on the Ketogenic Diet.
13. Focus on waist size more than body weight. Focus on body fat, not body weight.
Weigh yourself first thing in the morning every morning in the same condition. Get up and relieve yourself (urinate) and don't get dressed. Write down your weight. Once a week take a cloth tape measure and measure the circumference of your waist. Men at the level of your belly button and women at the widest portion of your hips. Write down your measurement, that will be a great barometer of your weight loss journey.
At first, it is hard and you feel like you can't do it long term, BUT it gets MUCH easier after your body adapts to using fat as fuel. After a few weeks, your energy will start going up and the cravings will start to go away and you'll start feeling much better.
If you have any questions or need help feel free to reach out to me.