Have you decided to start Keto but you’re not sure what to eat on the low-carb diet. We’re going to be sharing simple tips below as well as a step by step keto diet plan for two weeks.
Know your stats and get a progress journal
Firstly, before even thinking about your diet plan, go and get yourself a journal to write your progress in.
Secondly, figure out where you are right now, and where you would like to be. Thirdly, measure and weigh yourself to get your BMI- even though a BMI calculator isn’t the most reliable option, we don’t all have the money or time to go and get our body fat measure professionally.
Stats you need to know
You need to know how much you weigh, so weigh yourself without clothes and early in the morning. You need to measure your height, if you don’t already know how tall are you.
Then, measure your hips by standing 4 inches apart with your feet, you need to measure the widest part of your hips.
Measure your calf, by placing your body weight on your strongest foot and measure the widest part of the calf. Measure your thigh, by standing 12 inches apart with your feet, measure the widest part- the most highest part of your thigh.
You then need to measure your wrist, by measuring between the start of your hand and the bony part of the wrist, otherwise known as the dip. Finally, you measure your forearms by tensing the muscle and measuring the widest part of the forearm.
Once you’ve completed all these measurements and have added them to your progress journal, you can enter them into an online BMI calculator online to find out your body fat percentage- remember to note this number in your progress journal as well.
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Cooking and Meal Preparation
Being on the Ketogenic diet includes having wholesome, unprocessed and real food that are high in fat and low in carbohydrates. It’s been described as vintage eating.
Read on below for a step by step Keto diet plan- to find out some delicious meal ideas for breakfast, lunch and dinner. Are you not into cooking a lot? Here are some of our tips to make it all easier.
You can skip breakfast, if you’re not feeling hungry. Have some coffee instead. When you start the Keto diet, due to the high fat and low carbohydrate meals, hunger and cravings begin to decrease. So skipping a meal becomes easy as well.
When you cook, make bigger servings. Have one for lunch today and the other one for tomorrow.
Now you only cook once daily. Also, freezing your leftovers can help you not need to cook once daily, like when you make a casserole you can divide it into portions and put it in the freezer.
When it’s time to eat just heat it up and there you have your meal. You can also repeat your favorite dishes- if you’re crazy about steak or scrambled eggs, eat them daily. Or are you not up for cooking today?
Then enjoy sliced cheese, deli meats, vegetables with a dip for lunch. Or, have a some salmon or tuna, with vegetables and full fat mayonnaise for a simple lunch.
Don’t do the low-carb diet if…
You’re a diabetic, taking blood pressure medication or breastfeeding. Despite the fact that low-carb diets are generally safe for anyone, the low-carb diet can cause dramatic changes in ones blood sugar and cause weight loss to occur rapidly.
Therefore, it would be advised to seek the advice of a healthcare practitioner prior to going on the Keto diet.
Water and salt. When you’re on this low-carb diet, you need to ensure that you’re taking in enough fluids, like water and sparking water – which are the best choices.
You should also ensure that you’re taking in enough salts as well. When you first start out, add a bit more salt to your meals and consume a cup or two of bouillon to avoid the onset of low-carb flu.
Week One Diet Plan
Breakfast : Low-carb rutabaga fritters with avocado.
Lunch : Low-carb mushroom soup.
Dinner : Keto fried salmon with broccoli and cheese.
Breakfast : Low-carb strawberry smoothie.
Lunch : Zoodles with creamy salmon sauce.
Dinner : Low-carb cauliflower pizza with green bell peppers and olives.
Breakfast : Low-carb blueberry smoothie.
Lunch : Smoked ham stuffed zucchini boats.
Dinner : Low-carb Indian butter chicken.
Breakfast : Low-carb chia pudding.
Lunch : Salad in a jar.
Dinner : Hamburger patties with onions and Brussels sprouts.
Breakfast : Keto pancakes with berries and whipped cream.
Lunch : Low-carb fried kale and broccoli salad.
Dinner : Low-carb moussaka.
Breakfast : Low-carb cauliflower hash browns.
Lunch : Low-carb Goulash soup.
Dinner : Low-carb creamy tuscan shrimp.
Breakfast : Boiled eggs with full-fat mayonnaise.
Lunch : Keto Caprese Omelet.
Dinner : Zucchini fritters with beet salad.
Week Two Diet Plan
Breakfast : Low-carb oatmeal.
Lunch : Feta cheese stuffed bell peppers.
Dinner : Low-carb huevos rancheros.
Breakfast : Low-carb eggplant hash with eggs.
Lunch : Low-carb zucchini and walnut salad.
Dinner : Stuffed low-carb cabbage casserole.
Breakfast : Mushroom Omelet
Lunch : Greek salad.
Dinner : Low-carb curry chicken with cauliflower rice.
Breakfast : Low-carb coconut pancakes.
Lunch : Baked celery root with gorgonzola.
Dinner : Cauliflower and broccoli gratin with sausage.
Breakfast : Low-carb coconut cream with berries.
Lunch : Keto salmon-filled avocados.
Dinner : Low-carb easy protein noodle lasagna
Breakfast : Keto egg muffins.
Lunch : Keto quesadillas.
Dinner : Low-carb eggplant pizza.
Breakfast : Keto frittata with fresh spinach.
Lunch : Cheese crusted omelet.
Dinner : Low-carb creamy cauliflower mushroom risotto.
Importance of a Keto diet plan
By having a Keto diet plan, you will have a variety of meals to indulge in instead of eating the same, uninteresting and boring meals over and over again.
You need to go shopping and buy the ingredients that you would need to fit your Keto diet plan’s guidelines.
The great thing about a Keto diet plan is that it’s well-planned and you know for sure that you’re eating Keto-style rather than just winging it.