The beginners need to understand the logic used behind the keto diet if they want to achieve their target. The keto diet offers a menu where the person needs to eat more fat and protein compared to carbs. Usually, carbs provide energy to the body, but in the absence of carbs, the body would directly consume fat to generate energy. Thus, the consumption of fat would lead to a reduction in body weight. Moreover, the body would generally function because it is getting power through other means. The keto for a beginner might be hard because they need to focus on consuming everything but carbs. The total consumption of carbs in a day should not increase from 50 grams.
Keto For Beginner: What To Eat?
The person needs to maintain the level of carbs consumption in a day. So, some food items would help them in achieving their target. The vegetarian options would include non-starchy vegetables such as spinach along with cheese or cottage cheese. Moreover, the person can consume cheese as much as they want because of the high level of fat in it. Furthermore, they can cook their food either in coconut oil or olive oil because both are rich in nutrients and has lower carbs.
The non-vegetarian food options would include eggs, seafood, and meat. All these items contain lower carbs, and meat contains high fat. However, while consuming items with high fat, the person needs to have a regular check on their cholesterol levels. Moreover, the non-vegetarian options would mean that there might be some problems with the digestion of the food.
What Not To Eat?
The person needs to avoid anything that contains more than 5 grams of carbs. However, there are many things such as sugar, starches, and fruits which the person needs to avoid. Furthermore, beans and sauces also contribute to high carbs. So, the person cannot have salads because they cannot consume sauces and root vegetables. The person would also have to stop drinking alcohol because it would harm the body anyway.
Keto For Beginner Benefits
There is a wide range of advantages of keto apart from losing weight. The lower consumption of carbs can help in reducing the risk of heart diseases, cancer, Alzheimer’s, and epilepsy. So, the change in diet might help the body coordinate with such massive disease and reducing its risk.
Sample Meal Plan
The person can start with this sample meal plan to get used to the idea of consuming fewer carbs. For breakfast, they can have eggs with tomatoes, which they can drink in the form of omelet or scrambled eggs. For lunch, they can consume chicken salad with olive oil and cheese, followed by dinner. In dinner, the person can use spinach and eggs.
Thus, keto for a beginner would become comfortable because they need to eat something by altering the combinations of items. Moreover, the person needs to focus on not consuming carbs, and they would be good to go.