Jacob Osborn

A Beginners Guide to the Ketogenic Diet | Man of Many

To this day, it’s considered common knowledge that carbs are supposed to make up the bulk of one’s diet. For proof, look no further than the standard food pyramid. On the bottom (i.e. biggest) row is fruits and veggies and in the row above that, you’ll find bread, potatoes, whole grains, and cereals. In a nutshell: carbs, albeit healthy ones.

What is a Ketogenic Diet?

Now that we’ve explained the keto diet, you might think you have this whole thing figured out. Well, not so fast. That’s because there are at least four types of keto diets and not all of them have been thoroughly studied. Here are the different variations:

Different Types of Ketogenic Diets

Most experts agree that if nothing else, the keto diet will help you lose weight and relatively fast. In fact, one study concluded that those on a keto diet can lose up to 2.2 times more weight than those on a calorie-restricted or low-fat diet. During the same study, both triglyceride and HDL cholesterol levels also improved.

Can Ketogenic Diets Help You Lose Weight?

There are plenty of nutrition experts who will warn you against the hazards of a keto diet. Some of their concerns are rooted in the fact that as soon as you see the words “high fat,” you’ll load up on things like bacon and steak. By doing so, you could be increasing your risk of cancer and heart disease.

Are Ketogenic Diets Good For Your Health?

As you’ll soon discover, going keto doesn’t necessarily mean sacrificing a number of your favourite meals. Before we dive into a keto diet plan for beginners, allow us to introduce the foods that will presumably make up your diet, in general. They are as follows:

Keto-Friendly Foods (A Simple Ketogenic Shopping List)

Carbs will only make up about 5% of your diet and that means bidding adieu to the following carb-heavy foods:

Foods to Avoid

At long last: a keto diet plan for beginners. On the following sample menu, you’ll find plenty of tasty meals and precious few carbs. The goal is to achieve ketosis, which might require you to decrease carb intake even more. Also, you should be cooking with coconut oil, avocado oil, olive oil, and pastured butter to increase the fat content.

A Ketogenic Meal Plan (Sunday – Saturday)

  • Breakfast: Two fried eggs (in pastured butter) with a side of sauteed greens.
  • Lunch: A cheeseburger with mushrooms and avocado on a bed of greens (no bun).
  • Dinner: Pork chops with a side of sauteed green beans.
  • Monday

  • Breakfast: Pepper and mushroom omelet.
  • Lunch: Shrimp salad on a bed of greens.
  • Dinner: Roast chicken in a cream sauce with a side of broccoli.
  • Tuesday

  • Breakfast: Cheese, eggs, and bell pepper scramble.
  • Lunch: Hard-boiled eggs, turkey, avocado, and blue cheese on a bed of arugula.
  • Dinner: Grilled salmon with a side of sauteed spinach.
  • Wednesday

  • Breakfast: Full-fat yogurt topped with Keto-friendly granola.
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa.
  • Dinner: Bison steak with a side of cheesy broccoli.
  • Thursday

  • Breakfast: Baked avocado egg boats.
  • Lunch: Caesar salad with chicken.
  • Dinner: Pork chops with a side of asparagus.
  • Friday

  • Breakfast: Cauliflower toast topped with cheese and avocado.
  • Lunch: Salmon burgers on top of pesto sauce (no bun).
  • Dinner: Meatballs with zucchini noodles and parmesan cheese.
  • Saturday

  • Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
  • Lunch: Cobb salad with leafy greens, hard-boiled eggs, avocado, cheese, and turkey.
  • Dinner: Coconut chicken curry.
  • Sunday

    For some people, giving up sugary beverages might be the hardest part. However, it’s something you should do regardless of diet. Stick instead to the following beverage options:

    Keto-Friendly Drinks

    Looking for a keto-friendly snack? Fret not because you have your options. Here are some examples:

    Healthy Ketogenic Snack Options

    Adopting the keto diet can deliver a shock to your system and for obvious reasons. Some people might even get what’s known as the keto flu during the first few days. Symptoms can include decreased energy, mental sluggishness, hunger pangs, insomnia, and nausea.

    Supplements for a Ketogenic Diet

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