The Keto Diet (an abbreviation of ketogenic diet) contributes to better health and helps you to lose weight.
You do not have to abandon and bite on a stick. Keto recipes are extremely varied and can be prepared by everyone.
In this article we will teach you the best Keto diet plan for beginners that you can use:
- What is a Keto Diet?
- Keto Diet Plan For Beginners
- Foods and Ketogenic ingredients
- Cook Keto
- Get This BRAND NEW Simply Tasty Ketogenic Cookbook 100% FREE!
- Keto Diet Plan For Beginners
- Need more and easier recipes?
What is a Keto Diet?
Basically, a Keto Diet is a low- carbohydrate diet . It focuses on nutrition and the balance between carbohydrates and (unsaturated) fats.
We see that the hype surrounding the low-carbohydrate diet is starting to decrease. That is not surprising. When low-carbohydrate diets started to conquer the western world, manufacturers responded with it. For example, ready-to-eat meals were put on the market that were completely low in carbohydrates (sometimes there were no carbohydrates at all). But these products might contain little carbohydrates, but they were full of other unhealthy ingredients, such as:
- artificial sweeteners;
- unnecessary additions for more taste, color and smell.
Eat too many carbohydrates
The problem with diet, dieting and thickening is that we quickly eat too many carbohydrates. Looking at what we can all buy, eat and drink, that is not so crazy. Carbohydrates occur in products that we know are unhealthy, but also in many products that we do not expect at all! Think of many kinds of bread, pastas, rice and potatoes. Read more about this in our article about the low-carbohydrate diet.
A Keto Diet focus on the one hand on reducing the intake of carbohydrates, but on the other hand on alternatives that are not unhealthy.
Plan your meals
A tip that we want to give you at the beginning is to plan your meals. Because you quickly consume too many carbohydrates, you can make the best plan. Search our recipes for a balance that ensures that you do not exceed the maximum number of carbohydrates that you need per day. We deliberately share 8 recipes with you that contain few carbohydrates, so you have at least a good basis.
How much carbohydrates do you need?
The number of carbohydrates that you need per day varies from person to person. On the one hand, that is unfortunate, because we can not give you a very unambiguous directive. On the other hand, it is understandable that someone who works in construction and who is physically busy all day can take more carbohydrates than someone in the office.
Calculate your carbohydrate intake
So it is a challenge for you to determine your ideal carbohydrate intake. How do you do that? Simple!
- When you start with the Keto Diet, you only choose recipes with a low level of carbohydrates. This way you quickly get into Ketosis . The advice is to aim for about 20 grams of carbs a day.
- After 3 days, measure your Ketone values with a Ketone meter or Keto Strips . You then have a good basis.
- Just add 5 grams of carbohydrates per week and bring your Ketone value down further. Continue until the level is very low or (in some people) there are no more Ketones at all.
About whole carbs and net carbs
When we discuss a Ketogenic Diet especially for beginners, we often talk about whole carbohydrates and net carbohydrates. As in the example above, where we talked about 20 grams of net carbs, we also talk about about 50 whole carbs.
Whole carbohydrates are the carbohydrates with fiber and net carbohydrates are the carbohydrates without fibers. For most people, they are under an intake of 20-30 grams of net carbohydrates and 50 grams of whole carbohydrates per day. First of all, start from that directive.
The Keto Flu
Once you have started the Keto Diet, you can approach the Keto Flu. This is a well-known phenomenon among people who want to get rid of a Ketogenic diet. Your body is currently used to sugars and glucose. In fact, your body is addicted to that. Just like any other form of withdrawal, you also get withdrawal symptoms when you stop using sugars.
What are you likely to notice in the first days?
- Slight to more severe headaches (depending on how sensitive you are);
- A tired and weak feeling;
- Reduced resistance.
There is a chance that – if you are not aware of this – you will stop the diet. The advice is to continue right now. Your body is getting ready to take it differently. That is exactly what you want.
Optionally, you can take your diet into account and soften the symptoms of the Keto group by eating more magnesium, potassium and sodium. Then choose recipes with avocado, spinach, mushrooms, fatty fish, leafy vegetables and nuts.
Keto Diet Plan For Beginners
When you follow the Keto Diet, you will therefore decrease in carbohydrates. Drastically reduce. You bring the number of carbohydrates back to a maximum of 50 grams of whole carbohydrates (20 to 30 grams of net carbs) per day. Besides carbohydrates you also eat fats and proteins.
By following the Keto Diet plan below, you meet the guidelines for a Keto Diet and you will achieve maximum effect.
From now on, proteins make up around 15 to 20% of your daily energy requirement. You can increase this to a maximum of 30%, but do not go over it. The amount of protein you need exactly per day depends entirely on your weight and your physical efforts. Think back to the construction worker and the office worker …
Two sums can help you calculate how much protein you need to take each day:
Calculate your total body weight minus your fat mass in kilos. Multiply that result by 1.3. The answer is in grams the number of proteins that you need as a minimum.
Calculate your total body weight minus your fat mass in kilos. Multiply the result by 2.2. The answer is in grams the number of proteins that you need most. It is important to eat enough protein. Proteins keep your muscles strong and build up new muscle mass. However, if you eat too much protein, you will not get into Ketosis. Your body then converts superfluous proteins into glycogen and does not burn fat anymore. Always eat at least the minimum number of proteins that you need, but do not exceed the maximum.
From now on, fats provide 60 to as much as 75% of your daily energy requirement. Fats further complement your energy needs. Again it is different per person to determine how many fats you need. You do not have to keep up with this with a Keto Diet. You do not eat too much in a Keto Diet quickly, because the dishes fill well.
Fat supplies a constant energy to your body, without you – as is the case with carbohydrates – a sugar peak. Mood swings, suddenly a lot of energy and then again very lifeless, do not occur anymore.
For a long time it was thought that losing weight was a matter of lowering with calories . On the one hand, that is still the case, only we have delved deeper into those calories. Carbohydrates, proteins and fats together form the calories.
So you can not eat unlimited calories, because that would mean that you quickly exceed your carbohydrate intake.
Foods and Ketogenic ingredients
You are about to start a Ketogenic diet. Then you can probably use some help. Below is a nice list of foods and ingredients that you can eat and drink within a Ketogenic diet.
Eat as often as you like
Organic and free-range meat: free-range meat (lamb, beef, venison and goat), wild-caught fish, shellfish and shellfish, free-range pigs and poultry, free-range eggs, gelatin, butter, ghee and organ organ meat (liver, kidney, heart and any other organs).
Note: Avoid meat with a layer of bread and sausages, such as hot dogs and meat that is sold in a sweet sauce or starchy sauce.
Healthy fats: saturated fats (pure organic lard, organic beef fat, butter, coconut oil, clarified butter and ghee, goose fat, chicken fat and beef fat), monounsaturated fats (avocado, olive oil, macadamia nuts), multiple omega-3 fatty acids from animal sources (fatty fish, crustaceans and shellfish).
Starch-free vegetables: leafy vegetables, some vegetables from the cruciferous family (kohlrabi, kale and radishes), celery, cucumber, asparagus, zucchini (yellow or green), bottle gourd and bamboo shoots
Fruit: avocado, coconut (flesh).
Nuts and seeds: macadamia nuts.
Drinks and other flavors: black coffee or coffee with (coconut) milk, black tea or tea with herbs, nib, mayonnaise, mustard, meat broth, pesto, pickles, all spices and herbs, zest of lemon and lime, juice of lemon and lime whey protein powder, egg protein powder and gelatin.
Sweeteners that are suitable
To sweeten your food, you need to look for alternatives to many known sweeteners. You can apply the following sweeteners in a Keto Diet:
- Luo han go
- Yacon syrup
Vegetables, mushrooms and fruit: some vegetables from the cruciferous family (red cabbage, white cabbage and green cabbage, broccoli, cauliflower, fennel, turnip and swede), nightshades (eggplant, pepper and tomato), root vegetables (parsley root), spring onion, garlic, mushrooms, pumpkin and leek, seaweeds (nori and kombu), bean sprouts, okra, edamame, sugarnaps, Jerusalem artichokes, water chestnuts and butter beans, forest fruits, rhubarb and olives.
Grain-fed animals and dairy products: beef, ghee, eggs and poultry, dairy products (sour cream, cheese, whole yogurt, whipped cream and cottage cheese), bacon.
Note: Avoid products that are “light” or “low fat” because they are often full of other unhealthy substances such as sugars and starches.
Nuts and seeds: pecans, walnuts, almonds, hazelnuts, pine wells, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds and hemp seed, Brazil nuts.
Fermented products: only products that are not genetically modified, such as natto, soy sauce and tempé, black (unprocessed) soybeans.
Smokers: carbohydrate-free sweeteners such as stevia, erythritol, binders such as arrowroot powder and xanthan gum, sugar-free tomato products such as puree or tomato ketchup, cocoa and carob powder, dark chocolate (at least 70% cocoa, but the higher the better).
Vegetables, fruit and nuts and seeds: root vegetables (celeriac, carrot, parsnip, sweet potato, beetroot), apricots, cantaloupe, watermelon, galia melon, honeydew melon, dragon fruit, nectarine, apple, kiwi, peach, cherry, plum, orange, fresh fig , pear, kiwi berry and grapefruit, pistachio nuts, cashew nuts, chestnuts and dried fruit (in small quantities).
Alcohol (in measure): dry red and white wine, unsweetened liquor.
Note: alcohol will nevertheless stand in the way of the waste process, be aware of this!
No more eating and drinking at all
Products that call themselves ” fat-free “, “low- fat “, “low-carbohydrate” are often not. Even Atkins products (a low-carbohydrate diet) contain quite a lot of carbohydrates. Avoid this.
All forms of cereals (wheat, oats, corn, barley, millet, bulgur, sorghum, rice, rye, buckwheat, amaranth and sprouted grains), quinoa, potatoes and products made from grains (pizza, crackers, pasta, bread, cake and banquet).
Sugar and sweets and everything that contains a lot of sugar (sweets, syrups, desserts).
Fish with lots of mercury (shark, swordfish, king mackerel).
Pork and fish from the bio-industry, because they are rich in omega-6 fatty acids and can cause inflammation and even contain poison.
Processed food containing carageen (almond milk).
Artificial sweeteners such as Equal, Splenda, sweeteners with aspartame, acesulfame-K, saccharin and sucralose.
Refined fats and oils (read more under “About fats and oils”).
Milk is difficult to digest and does not contain “good” bacteria because they are burned with pasteurisation. Milk is rich in carbohydrates. The only milk you can use is raw milk, in small quantities (for example, to provide your coffee with a small piece of milk).
Alcoholic drinks and sweet drinks such as beer, dessert wine, cocktails, mixed drinks and spirits.
Tropical fruits like pineapple, banana, papaya and mango are very carbohydrate rich. Be sure to avoid the tropical fruit in cans with fruit juice.
Soy products, except soy products that are not genetically modified.
Products containing bisphenol-A, such as in cans with a bisphenol layer. Preferably use products in glass jars.
About fats and oils
Since you will start eating more fats, it is important that you know which fats are good for you and which ones you should avoid. Not all fats are the same and the quality of fat can vary greatly.
Use the following tips on fats and oils:
- Stop using unhealthy fats such as margarine, sunflower oil, rapeseed oil, cottonseed oil, soy oil, grape seed oil and safflower oil. These fats are processed and often also genetically modified. Some have an unhealthy omega 6 and omega 3 ratio.
- Use oils and fats with many polyunsaturated fatty acids for cold dishes and salads. These are mainly nut oils and seed oils (hazelnut, walnut, linseed and pumpkin seed oil).
- Always use fats and oils rich in saturated fats during cooking, such as pure, organic lard, butter, organic beef fat, cocoa and coconut oil, ghee and red palm oil.
- For light dishes, you can use fats that are rich in monounsaturated fatty acids, such as extra-virgin olive oil, avocado oil and macadamia nut oil.
A huge laundry list of products that you can and can not eat and drink. But there is more to come, at least: if you really want to do it right.
Ketogenic cooking means that you use products in their most natural form. Without additives and organic. So always buy organic products, free range eggs and meat, wild caught fish and extra virgin oils.
Important: use good recipes
It is difficult to find good recipes. Low carbohydrate recipes alone are not enough, because often a lot of protein is used. And with a Keto Diet it is precisely about dishes with very few carbohydrates, only a few proteins and especially healthy fats.
In addition, you have already seen from the impressive list of permitted and unauthorised products that it is not easy to do it right.
We therefore advise you not to just pick recipes from the internet. Take a critical attitude and look at the dietary guidelines given above. This prevents you from putting a lot of effort into a diet that you ultimately do wrong.
A Keto Diet For Beginners
Do you want to start a Keto Diet in a good way? Then use the 150 recipes that we have ready for you. When you want to go up, we advise you to start with the recipes in the “THE SIMPLY TASTY KETOGENIC COOKBOOK”.
Worried that you won’t be able to follow the Keto Diet because it’s “complicated”… or that you’re going to miss eating carb-heavy dishes like pancakes and mashed potatoes? Well, you can stop worrying now because you’re about to get 150 easy-to-prepare recipes so you can start eating Keto and stick with it for the long haul.
Keto Diet Plan For Beginners
Breakfast recipe: Flens
You will need : 2 large eggs, 2 tablespoons coconut flour, 6 egg whites, 1 tablespoon ground psylium seed, 120 ml coconut milk (whipped cream or almond milk can also), 1 teaspoon tartar powder, half a teaspoon baking soda, 2 tablespoons ghee, 2 teaspoons onions or garlic powder, salt.
- Break the eggs and put them together with the proteins, the coconut flour, psylium seed, the coconut milk, the tartar powder and the baking soda in a bowl and stir well together.
- Add the garlic powder.
- Stir well.Let the batter rest for about 10 minutes and then whisk it again. Too thick? Add some water .
- Heat some ghee in a frying pan and turn the pan around while pouring the batter into it.
- The batter must be nice and thin and spread easily.
- Fry the pancakes in the frying pan on both sides.
Nutritional values: 5.5 grams of total carbohydrates (2.9 grams of net), 10.2 grams of proteins and 19.4 grams of fat.
Variable recipe: tortillas
You need : 100 grams of almond flour, 110 grams flaxseed (finely ground), 2 tablespoons of chia seed (finely ground), 30 grams of coconut flour, 2 tablespoons of psylium seed, 1 teaspoon of garlic powder (onion powder can also), 240 ml of water, 2 tablespoons of ghee, 1 teaspoon salt.
- Stir in the almond flour, coconut flour, chia seed, linseed, psylium seed, garlic powder and salt. Then pour in the water.
- Mix the mixture with your hands and add some water if it gets too dry.
- Form an oval and let it rest for an hour in the refrigerator. Then cut it into six equal parts. You can use the remainder later.
- Place part of the dough between two pieces of parchment paper and then roll it out as thin as possible.
- Pull the top layer off the parchment paper and use a circle of about 20 cm to cut out a tortilla. Do that with all pieces of dough.
- Heat a large pan with some ghee and fry the tortillas piece by piece about 2 to 3 minutes per side.
- Both sides should be light brown and certainly not too crunchy.
- The tortillas can then be stored for up to a week. Then always warm them up in the frying pan.
Nutritional values: 7.4 grams of total carbohydrates (1.7 grams of net), 5 grams of protein and 13.8 grams of fat.
Breakfast and lunch: Ketogenic sandwiches
You will need : 150 grams of almond flour, 40 grams of psylium seed (ground), 60 grams of coconut flour, 75 grams of linseed (finely ground), 2 teaspoons of garlic powder, 2 teaspoons of onion powder, 2 teaspoons of tartar powder, 1 teaspoon of baking soda, 5 tablespoons of sesame seed, 1 teaspoon of salt , 2 large eggs, 450 ml of boiling water, 6 proteins.
- Turn the oven on 170 degrees. Stir together all ingredients, except the water, the egg whites, the eggs and the sesame seed.
- Stir the eggs and the proteins together in a separate bowl. Pour them with the other ingredients, add the water and stir well with the help of a hand mixer. A thick dough is created. Is it too fat? Then add another 10 to 20 ml of boiling water.
- With a spoon you form rolls of equal size.
- Place them on a baking sheet on a baking sheet and sprinkle them with sesame seeds.
- Put them in the oven for three quarters of an hour. Remove them from the oven and let them cool.
Nutritional values: 12.4 grams of total carbohydrates (4.2 grams of net), 10.1 grams of proteins and 15.2 grams of fats.
Dinner: Cauliflower rice
You need : 1 cauliflower of about 600 grams.
- Remove the leaves from the cauliflower. Pull the florets loose and discard the stalk.
- Wash the roses well and let them drain (if necessary, pat dry with a tea towel).
- Grate the cauliflower florets and pulse until the cauliflower looks like rice.
- Prepare the cauliflower rice in a steamer (about 5 to 7 minutes in boiling water), in the microwave (for 5 to 7 minutes at medium height), in the pan (with some butter or ghee, briefly fry the cauliflower rice) or in the oven (about 15 minutes at 200 degrees).
Nutritional values per 600 grams : 30 grams of total carbohydrates (18 grams of net), 11.5 grams of proteins, 1.5 grams of fat.