KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Ketogenic refers to the state of “ketosis,” where your body shifts to burning fat molecules for energy by producing ketones. This occurs when you consume very few carbohydrates and increase your fat intake beyond typical levels.

Normally, the body relies on “glycolysis,” a process where carbohydrates are used as the primary energy source. Essentially, when your body is in a carb-burning state, it will deplete all available carbs before tapping into stored fat.

However, in ketosis, your body becomes efficient at burning fat, making it an effective approach for those looking to lose weight.

Benefits of Ketosis

By significantly reducing carbohydrate intake, we can dramatically lower insulin resistance, which is a major risk factor for developing type 2 diabetes.

Additionally, combining a low-carb diet with regular exercise can be highly effective in mitigating the symptoms and slowing the progression of type 2 diabetes.

Moreover, ketosis has the added benefit of naturally suppressing appetite, helping to curb hunger and further increase your caloric deficit, ultimately speeding up fat loss.

Getting Started

Entering ketosis requires some time, typically about two weeks of consistent low-carb eating, to achieve full adaptation.

During this period, you may experience temporary symptoms like sluggishness, fatigue, headaches, and gastrointestinal discomfort—commonly known as the “keto flu.” Ensuring proper electrolyte intake can alleviate most of these symptoms.

It’s also important not to focus too much on calorie restriction at the beginning. As your body adjusts to reduced sugar and processed food intake, your appetite will naturally regulate itself, leading to weight loss without the need for strict calorie counting during the first two weeks.

The meal plan is crafted to provide you with three balanced, nutritious meals each day, focusing on fiber, satiety, and sufficient protein intake.

One of the major advantages of a ketogenic diet is its ability to preserve muscle mass, unlike a high-carb, calorie-restricted diet, which often results in the loss of both muscle and fat.

With keto, you can effectively burn fat while maintaining muscle, leading to a more desirable body composition after weight loss, often referred to as “body recomposition.”

Additional Points of Interest

When starting a ketogenic diet, you may notice a significant reduction in water weight, particularly in the early stages.

This is because carbohydrates are stored in the body as glycogen, which binds to water in your muscles and liver.

As your body uses up its glycogen stores, the water associated with it is expelled, leading to a noticeable drop in weight.

While the rapid fat loss is part of the process, the initial weight loss often includes a considerable amount of water, which can be quite motivating. T

his reduction in water weight can also result in less bloating and a better fit for your clothes.

Foods Recommended on a Ketogenic Diet

• Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
• Fish: Salmon, trout, catfish, sardines, tuna, haddock, and more.
• Fruits: Strawberries, blueberries, raspberries, avocado.
• Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers, and many others.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds, pumpkin seeds, sesame seeds, etc.
• Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
• Fats and Oils: Peanut butter, flaxseed oil, butter, sesame oil, olive oil, almond oil.

(For a more extensive list of ketogenic foods, check out The Ultimate List of Foods to Eat on a Ketogenic Diet.)

Foods to Avoid on a Ketogenic Diet

• Grains: Wheat, oats, corn, barley, rye, and products made from them like bread and pasta.
• Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
• Processed Foods: Avoid anything containing carrageenan.
• “Low-fat” Products: Atkins products, diet soda, gluten, and other low-fat labeled items.

7-Day Ketogenic Diet Meal Plan And Menu

You’ve discovered the ketogenic diet, calculated your macros, and are eager to dive in. To help you kickstart your journey, here’s a simple one-week ketogenic meal plan. If you’re new to this lifestyle, this basic plan will guide you as you begin.

I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET

I’m now entering MONTH five. I’m no expert, but at 46 years old, I’ve spent my life battling weight loss. Despite years of learning about nutrition and exercise, and understanding macronutrients, real success only came with keto. This is the first time I’ve seen significant results, even after years of being active and working out.

My journey so far has been successful, and I understand how overwhelming the ketogenic diet can seem with all the information and numbers thrown at you. That’s why I’ve created this simple meal plan. I’m a guy who needs simplicity, and that’s what this plan offers.

For me, keto success is about having staple meals and only adding variety when needed. My diet isn’t flashy—I eat the same thing almost every day. But when you’re shedding 45 pounds in four months, it’s worth sticking to what works. If it’s not broken, don’t fix it.

7-Day Keto Diet Grocery List

Your daily meals will be straightforward: bacon and eggs, chicken with vegetables, and beef with vegetables. These are foundational meals that should suit most people’s macronutrient needs. If you need more food (fat), just add a keto-friendly snack or two.

• A dozen eggs
• A package of bacon
• Real butter
• A pack of boneless, SKIN ON chicken thighs
• 1 onion
• 1 bell pepper (choose your favorite color)
• 2 bulbs of garlic (optional, but great for heart health)
• A large bag of mixed frozen vegetables (at least 12 cups—choose something keto-friendly like frozen broccoli)
• A bag of almonds and a jar of almond butter (it can be pricey, but I found it for $10 at Costco for 750g)
• A package of beef, something you can divide into six portions of about 5.5 ounces each (slightly larger than a deck of cards)

I’m Actually Cooking… Well, Sort of

I’m not a big cook, but I’m improving. A ketogenic diet works best when you have meals ready to go. It eliminates guesswork, making it easier to stick with it and succeed.

• Start by roasting the 12 chicken thighs in the oven with all the cloves from one bulb of garlic. Don’t bother peeling the garlic—the oven will handle that, and you can peel them when you eat.
• While the thighs are roasting, hard boil the eggs and set them aside to cool.
• Fry the bacon in a skillet with some butter (yes, butter—otherwise, the first strips might burn).
• Dice half the onion and save the rest for next week. Chop the pepper.
• Check on the chicken—if it’s done, let it cool.
• Using the bacon grease in the skillet, sauté the pepper, half onion, and another bulb’s worth of garlic cloves (leave the skin on, just like before).
• Add the beef and brown it.

Getting the Meals Together

• Rinse out 12 containers.
• In six containers, place two chicken thighs each, dividing the garlic and juices evenly.
• In the other six, distribute the beef/pepper/onion mixture.
• Evenly portion the veggie blend across all 12 containers, on top of the meat.
• Store them in the fridge. If space is tight, freeze some and pull them out as needed.
• Prepare six plastic bags with two hard-boiled eggs and your remaining bacon, evenly divided.
• Pack them in your fridge.

THE MACRONUTRIENTS OF THE KETOGENIC MENU PLAN

Now, you’ve got six days’ worth of meals:

• 6 bags with two hard-boiled eggs and bacon
• 6 containers of chicken thighs and veggies
• 6 containers of beef and veggies

This covers six days. For day seven, either make extra or get creative with your own keto recipes. I’ve got some great ones if you’re feeling adventurous.

One small correction: The protein in each meal is a bit too high, and the fat is too low. To adjust, halve the meat portion and add 1-2 tablespoons of olive oil or some cheese to each meal. My apologies for the oversight!

For this base keto meal plan, I used a macronutrient profile that works well:

Total Calories: 1570

• Net Carbs: 20g per day
• Protein: 80g per day
• Fat: 130g per day

Divided by three meals, this comes out to:

• ≈7g net carbs per meal
• ≈26g protein per meal
• ≈44g fat per meal

So much math! But if you reduce the protein in each MEAL, you’ll be pretty close to these targets.

Personally, I require more protein and fat each day, and some of you might too. To reach my daily macros, I incorporate snacks like cheese or keto fudge throughout the day. I also drink homemade Bulletproof coffee, which for me includes:

• 1 cup of coffee
• 1 tablespoon of coconut oil
• 1 teaspoon of butter
• 1 tablespoon of full-fat canned coconut milk

This adds about 25 grams of fat to my daily intake.

If you felt hungry between breakfast and lunch, or lunch and dinner on Day One, especially while still at work, try increasing your fat intake!

Here are some fat-boosting strategies you might want to consider:

• Add full-fat cream, butter, coconut oil, or MCT oil to your coffee.
• Spread a tablespoon of mayonnaise on chicken before baking.
• Top vegetables with cheese before reheating.

SALT AND ELECTROLYTES WITH THE KETOGENIC DIET

When following a ketogenic diet, it’s important to consider adding a multivitamin to your routine. This diet is often low in Vitamins B1, D, E, and K, as well as Calcium, Magnesium, Manganese, and Potassium—though the latter are typically addressed through an electrolyte strategy on keto.

Don’t neglect essential electrolytes like Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), and Bicarbonate (HCO3-). A deficiency, particularly in Sodium, can lead to symptoms like lethargy, brain fog, and the keto flu often associated with high-fat diets.

Ensure you’re drinking at least 8 cups of water daily. I personally use a 600ml bottle and refill it at least 10 times a day. With the lower carb intake on keto, you’ll retain less water, which leads to more frequent trips to the bathroom.

BUT HOW DO I KEEP TRACK OF ALL OF THIS?!

The simplest way to track your eating habits—and your macros—on a ketogenic diet is by creating a free account with MyFitnessPal. This app is available both online and on your phone.

Tracking what you eat is crucial. It has been a game-changer for me and is a key factor in my keto diet success.

After setting up your account, just enter the foods you eat, and the app will automatically calculate your total macro consumption and calories. Plus, it has a handy bar code scanner feature—simply scan the bar code of your food with your phone, and it’s instantly added to your daily plan. Genius!

SUMMARY

I’m living proof that a ketogenic diet really works, but I understand how confusing it can be to navigate all the numbers and decide what to eat. That’s why I’ve created this 7-Day Ketogenic Diet Meal Plan—to help you stay calm (at least a little) and focused on achieving your fat loss goals.