free keto diet plan
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Free Keto Diet Plan for Beginners

If you are looking for a keto diet plan for beginners then keep reading. You’ve been hearing all about this high-fat low carb diet known as the ketogenic diet that’s the latest trend in the news and you’ve decided you want to give it a go yourself?

Everyone has their own reasons as to what they want to achieve from a low carb high fat diet. You may want to lose some weight or improve your health or maybe just have more energy, but no matter the reason working out the first steps of a sample keto diet doesn’t come easily to everyone. Particularly since this keto diet plan for beginners is going to go against everything you previously learnt about dieting.

Traditionally we have grown up with carb laden diets and to complicate matters even further anyone practicing a vegan lifestyle is going to have to learn even more. But don’t worry we’ve got everyone covered with our keto diet plan for beginners.

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5-free-keto-diet-plansKeto Diet Plan for Beginners Basics

However, before we jump into your sample keto diet plan I just want to make sure that you fully understand exactly what a keto diet is, if you are still confused about something I suggest you click the following link and hop over to my keto beginners article which spells everything out in detail for you.

But the thing you will need to keep clear in your head, is that following a keto diet menu plan is going to be different to anything you have been used to previously when dieting.

Remember we have a different objective now, which is to turn our body into a fat burning machine. We are going to do this by cutting off the supply of glucose (carbs) to our body and replacing with ketones (fat) which is what happens when your body moves into ketosis.

In very simple words once you are in ketosis your body will start to burn fat yay!!! And then all the other benefits start, increased energy, better health and so many more.

Sample Keto Diet Plan for Beginners: What’s in it?

This Keto diet plan for beginners allows you to have a daily amount of up to 35 grams total carbs which equates to 20 grams or less in net carbs.

Don’t get confused by net carbs they are simply total carbs minus the amount of carbs that make up the fibre in that portion of food you are measuring. The reason we use net carbs in Keto is because the fibre component is a carbohydrate that can’t be digested by your body, so it doesn’t raise your blood sugar levels or instigate an insulin response.

However, having said that it is still a good idea to watch your carbs and ensure you stay below the allocated quotient each day.

Another adjustment will be to your protein intake. For the last few years many dietitians have pushed high protein diets at us as being the healthy way to go. Unfortunately, that hasn’t been the case for many. I can attest to that personally having spent many hours with two separate dietitians both of whom insisted the high protein diet was necessary and would not concede that it was making me sick.

The intent isn’t to give up protein totally but to fit it in with our new high fat low carb lifestyle. The ideal daily amount you should be aiming for if you want to lose weight is 0.6 to 0.8 grams of protein per pound of body mass.

Now we come to the third major food group in this keto diet plan for beginners which is fat. Now having said that and understanding that fat is going to be the major supplier of fuel (energy) to your body doesn’t mean you need to go overboard. Fortunately, fat is very filling, and you will soon find that you only need to eat until satiety which you will notice means you are feeling full a lot quicker on a lot less food. You definitely won’t be starving yourself on your new keto diet plan.

One important point that I can’t stress enough is that you MUST drink lots of water it is important to stay hydrated. Water not only helps control hunger levels it helps keep your bodily functions regulated.

Avoid Temptation – Don’t Snack

Whilst certain snacks are allowed you will find that you will get much better and faster results from your keto diet plan for beginners if you can put a hold on or limit snacking for a while. Because at the end of the day some snacks can cause insulin spikes, and this is the very thing we need to avoid as it interferes with your weight loss.

If you get the urge, try doing some exercise that’ll kill the hunger. Sorry just joking I know it won’t but do try and do at least 30 mins exercise each day even if it is only walking, You would be surprised how much it helps.

I would be the worst person out to remember to move I get very caught up when I’m on my computer but my investment in a Fitbit was a sensible decision. Though having it buzz on my wrist to remind me to move every hour can be a bit annoying, so I remind myself it’s worth it, I’ve still got Kilo’s to go yet.

free-keto-plansIntermittent Fasting – How It Works

You’ve probably come across the term intermittent fasting during your keto research and are a bit curious as to what exactly is involved with that? I’m not going to go into too much detail here as I will be covering it in depth in another article, but its used by many keto followers to get themselves into ketosis faster and subsequently lose weight faster.

What it means though is not eating or drinking anything that contains calories for an extended period of time. The time periods can very depend on how intensively you want to fast for. What happens when you deprive your body of calories for a number of hours is that it starts to use up your surplus glucose stores (which were previously created by carbohydrates) Once those stores are depleted then it has no recourse except to burn fat for fuel (energy) which is the basis of the keto diet.

When you are just beginning your keto diet plan for beginners it’s a good idea to take things slowly until you get used to the differences. If you are keen on the intermittent fasting idea maybe start by just skipping breakfast a few days and see how you go.

Another popular choice though not strictly fasting is to have a “Bulletproof” Coffee for breakfast. This is coffee with butter and MCT oil, which though it might not sound appetizing at first is addictive once you try it.

Fasting is often used to help overcome weight plateaus which happen from time to time. But let’s get started on the keto diet plan for beginners and get this weigh loss journey going before we worry about weight loss plateaus.

Keto Diet 5 Day Menu Plan

I know that was rather a lengthy explanation but wanted to ensure you knew exactly what the 5 Day keto diet meal plan was going to cover.

There are thousands of keto cookery books on Amazon and equally as many if not more free recipes to be found on the internet on various keto sites (including my own).

I am saying this, so you don’t feel bound by what is contained in the following keto diet plan for beginners, the intent is to give you a guideline to work with, and remember it is just a guideline to give you an idea of the sort of meals you can expect to be eating.

But it is meant to be flexible and you can substitute different foods and meals which are more to your taste.

Day 1

Breakfast: Ham, mushroom & cheese omelette or keto bulletproof coffee (coffee with 1 tablespoon MCT oil, 2 tablespoons butter)

Lunch: Oven-baked salmon with asparagus

Dinner: Chicken casserole with spinach mozzarella and cream cheese

Day 2

Breakfast: 3 Slices bacon and 2 fried eggs

Lunch: Bun less burger wrapped in lettuce with 2 slices of tomatoes & onion

Dinner: Spaghetti bolognaise use zoodles as a replacement for spaghetti

Day 3

Breakfast: ½ Avocado and scrambled eggs

Lunch: Ham salad lettuce wraps with avocado

Dinner: Chicken carbonara (minus the noodle – you wont even notice them missing)

Day 4

Breakfast: Vanilla chia seed pudding with blackberries

Lunch: Scrambled eggs with cheese and ham

Dinner: Steak and stir fry

Day 5

Breakfast: Strawberry Smoothie with protein powder

Lunch: Tuna salad

Dinner: Frittata with ham, cheese, mushrooms & tomatoes

Sample Keto Diet Snacks

Even though I mentioned to avoid snacks initially that doesn’t mean forever. You will find a huge range of snacks and keto friendly deserts online. The temptation will be to overindulge but keep in mind this new figure you are aiming for required a bit of sacrifice on your part.

Whilst fat bombs are a huge favourite and I admit to a bit of a weakness there myself there are other equally healthy options to choose from, such as almonds, guacamole with zucchini slices, cream cheese spread between two slices of cucumber, coconut yogurt (just check the carbs when indulging in this) Last week I discovered keto cookies and cream ice cream, so I am in keto heaven right now.

Once you have been using the free keto meal plan examples for a few days and have a feel for how it works switching round recipes will become a piece of cake in a manner of speaking.

Remember the basic rule is that your meals for the day should comprise 75% fat 20% protein and 5% carbs if you keep that in your head you won’t go far wrong. To make it even easier you can use the Macro calculator from to work out your macros and MyFitnessPal app to monitor your daily intake. (both free)

Sample Keto Diet Plan Tips

A word from the wise it takes a little while to adjust to this new eating regime done get discouraged by your sample keto diet eating plan. I promise you it does get easier, much easier and you will soon graduate from the free keto diet plan for beginners and feel so much better once that weight starts to drop off along with the increase in energy and an overall feeling of wellness.



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