Ketogenic Diet Plan For Weight Loss: A Detailed Beginner’s Guide

A ketogenic diet is also known as a low-carb diet that enables the body to produce ketones, particularly in the liver that can be utilized as energy.

A review that was published in 2014 showed that this diet plan is supported by the biochemical and physiological basis that can induce weight loss effectively (1).

Ketogenic Diet Definition

What is a ketogenic diet? It is a diet plan that has low carb content and was designed for patients suffering from epilepsy. This is supported by research conducted at Johns Hopkins Medical Center. They found out that fasting for an extended time can help reduce the frequency of seizure attacks.

According to NCI A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the main source of energy for many cells in the body.

Likewise, a diet that is low in carbs positively impacts the cholesterol level, blood sugar and body fat (2). The keto diet mimics the concept and the effect of fasting by eliminating glucose in your diet that is naturally present in carbohydrate foods.

Keto stands for ketosis which refers to the metabolic state of your body when most of the energy is derived from the ketones present in the blood and not from the glucose.

If the level of the ketone present in your blood increases, your body is in the state of ketosis. With this, you can experience consistent and rapid weight loss.

Following a ketogenic diet, your body will rapidly burn excess fat even if you’re taking in lots of fat and calories.

Different Types of Ketogenic Diets

Health experts have been saying that carbohydrates are not essential to build muscle. In fact, even if you’re into the ketogenic diet you can still build muscle due to the protein present in this diet. Although building muscle is slower on a keto diet, you can ensure that total body fat isn’t increasing.

The ketogenic diet has Three variations as listed below:

1. Standard ketogenic diet (SKD)

The standard ketogenic diet or SKD is the most popular among other types of keto diets. The general rule of SKD is to avoid starches and fruits and the required intake of carbohydrates is 30 g or less. It recommends consuming leafy green vegetables because of the low glycemic index that has less effect on insulin.

2. Targeted ketogenic diet (TKD)

This type of ketogenic diet requires consuming carbs during workout times. The TKD is designed for those people who are just newbies in an exercise program and those who are unable to follow the CKD plan.

3. Cyclical ketogenic diet (CKD)

People who are into advanced exercise programs like athletes and bodybuilders should follow the CKD plan. The high intensity and volume of training are needed to optimize the effect of the diet. The main goal of the cyclical ketogenic diet is to use up the muscle glycogen in loads of carbs.

Ketogenic Diet for whom?

A ketogenic diet is specially designed for people who are overweight and those who want to improve their metabolism.

This is not recommended for those who are diabetic, suffering from heart disease, underweight and pregnant or breastfeeding women.

Likewise, women with irregular menstrual cycles and who have a history of eating disorders should not take this diet.

Ketogenic diet weight loss – Does it works?

Just like any other low-carb diet plan, the ketogenic diet aims to eliminate glucose that is present in carbohydrates. Instead of producing glucose, when your body is in a ketosis state, it begins to burn the stored fat. Thus, following a ketogenic diet helps the body to burn the stored fat quickly.

Aside from shedding extra weight, burning fat also assists to control the release of insulin in people with diabetes and other health issues.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (3).

Another study found that participants on the ketogenic diet lost 3 times more weight than those on Diabetes UK’s recommended diet (4).

The main concept of the ketogenic diet is to eliminate carb intake in such a way that the carbohydrate present in the body is almost empty. It is beneficial to follow a keto diet to reverse the underlying cause of diabetes which is insulin resistance.

Simple Ketogenic Meal Plan For 1 Week

If you want to follow a ketogenic diet, check this meal plan and assess yourself if you can do it.

# Day 1

For day 1, you need to consume 88g protein, 14 g carbs, 132 g fat and 1650 calories

• Breakfast – 3-inch square sausage and spinach frittata, Coffee with 2 tablespoons heavy cream

• Snack – ½ avocado with pepper and lite salt

• Lunch – 2 slices bacon cooked, 4 Romaine lettuce leaves, ½ cup simple egg salad

• Snack (afternoon) – 24 raw almonds

• Dinner – 2 cups romaine lettuce, chopped, 6 oz. rotisserie chicken, 2 tbsps. Caesar salad dressing, ¾ cup Easy Cauliflower Gratin.

• Dessert – 2 squares Lindt 90% Chocolate

#Day 2

• Breakfast – 3-inch square sausage and spinach frittata, Coffee with 2 tablespoons heavy cream

• Snack (morning) – 5 sticks celery with 2 tbsps. almond butter

• Lunch – 1 cup leftover chicken, chopped, 2 tbsps. Caesar Salad dressing, 2 cups romaine lettuce, chopped

• Snack (afternoon) – ½ avocado with pepper and salt

• Dinner – 2 tbsps. parmesan cheese, grated, 1 tbsp. butter, 1 cup broccoli, cooked, 1 Italian sausage, sliced and cooked

• Dessert – 2 squares Lindt 90% Chocolate

#Day 3

• Breakfast – 2 pcs. bacon, cooked, Coffee with 2 tbsps. heavy cream, 2 Cream Cheese Pancakes

• Snack (morning) – 2 string cheese

• Lunch – ¾ cup Easy Cauliflower Gratin, 1 Italian sausage link, sliced and cooked

• Snack (afternoon) – 1 cup bone broth

• Dinner – 1 tbsps. ranch dressing, 2 cups raw baby spinach, 1 ½ cup Chili Spaghetti Squash Casserole

• Dessert – 2 squares Lindt 90% Chocolate

#Day 4

• Breakfast – Coffee with 2 tbsps. heavy cream, 3-inch square Sausage & Spinach Frittata

• Snack (morning) – 1/2 avocado w/ lite salt and pepper

• Lunch –1 ½  cup Chili Spaghetti Squash Casserole

• Snack (afternoon) – 1 cup bone broth

• Dinner – 1 tbsp. Italian dressing, 2 cups raw baby spinach, 4 Sundried Tomato & Feta Meatballs

• Dessert – 2 squares Lindt 90% Chocolate

#Day 5

• Breakfast – 2 pcs. Cream Cheese Pancakes, Coffee with 2 tbsps. heavy cream, 2 pcs. cooked bacon

• Snack – 1 cup bone broth

• Lunch – 4 Sundried Tomato & Feta Meatballs, ½ cup “Anti” Pasta Salad

• Snack (afternoon) – 5 sticks celery with 2 tbsps. almond butter

• Dinner – 1 cup Cuban Pot Roast, 2 cups romaine lettuce, chopped, ¼ cup cheddar cheese, shredded,2 tbsps. sour cream

• Dessert –  2 squares Lindt 90% Chocolate

#Day 6

• Breakfast – 3 eggs, 2 pcs. cooked bacon, 1 tsp. butter, Coffee with 2 tbsps. heavy cream

• Snack (morning) – 24 raw almonds

• Lunch – 1 cup Cuban Pot Roast, 2 tbsps. sour cream, 2 cups romaine lettuce, chopped, ¼ cup cheddar cheese, shredded

• Snack (afternoon) – 1 cup bone broth

• Dinner – 1 tbsp. ranch dressing, 2 cups raw baby spinach, 1 ½ cup Chili Spaghetti Squash Casserole

• Dessert – 2 squares Lindt 90% Chocolate

#Day 7

• Breakfast – 2 pcs. Cream Cheese Pancakes, Coffee with 2 tbsps. heavy cream, 2 pcs. bacon, cooked

• Snack (morning) – 2 string cheese

• Lunch – ½ cup Anti Pasta Salad,  4 Sundried Tomato & Feta Meatballs,

• Snack (afternoon) – 1 cup bone broth

• Dinner – 1 cup Cuban Pot Roast, 2 tbsps. sour cream, 2 cups romaine lettuce, chopped, ¼ cup cheddar cheese, shredded

• Dessert – 2 squares Lindt 90% Chocolate

Foods You Should Avoid on a Ketogenic Diet

Food Types	Food List
Fruit	apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.
Grains and Starches	wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains
Root Vegetables	potatoes (both sweet and regular), carrots, yams, parsnips, yuca, beets, turnips
Grain Products	cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour
Legumes	black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils
Sweeteners	cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup
Sweets	candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard
Some Oils	canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil
Alcohol	beer, cider, sweet wines, sweetened alcoholic drinks
Sweetened Drinks	juice, smoothies, soda, sweetened tea and coffee
Low-Fat Dairy	skim milk, skim mozzarella, fat-free yogurt, low cheese and cream cheese
Sweetened Sauces and Dips	ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces

Keto Diet Before and After

How Much Weight Loss on Keto

Weight loss might differ based on your size and the amount of water you’re carrying. People reportedly lose anything from 1 pound (0.5 kg) to 10 pounds or more throughout the first week, according to anecdotal evidence (5 kg). You’ll probably lose more water weight after starting a keto diet if you’re bigger.

Health Benefits of Ketogenic Diet

Originally, the ketogenic diet is recommended for patients suffering from epilepsy. But, further studies revealed that this diet plan is also beneficial to other health conditions.

Other health benefits of the ketogenic diet include the following:

• Regulates blood sugar

The ketogenic diet is more effective to prevent and manage diabetes than other low-calorie diets. The foods included in the diet plan can reduce blood sugar levels. People suffering from Type II diabetes should consider following this diet plan.

• Weight loss

When you follow the keto diet, your body will use the fat stored as an energy source. With this, you can expect to lose weight. Likewise, the insulin level also decreases that enabling your body to act as a fat-burning machine.

• Improves mental focus

Ketones serve as fuel for your brain. That’s why when you take a low-carb diet such as the ketogenic diet you can benefit from increased mental performance. As the blood sugar decreases, your focus and concentration improve.

• Boosts energy

Following the ketogenic diet, your body has a reliable energy source, thus you feel more energized. The fat present in the food you eat can make you feel full for a longer time.

• Normalize blood pressure and cholesterol level

A keto diet can normalize your blood pressure and cholesterol level. It improves the triglycerides that eventually prevent arterial buildup. Low-carb diets show a dramatic decrease in LDL and an increase in HDL.

Moreover, the ketogenic diet is deemed to slow the growth of the tumor. It also reduces the symptoms of Alzheimer’s disease and deters the progression of such disease.

A study showed that this low-carb diet can improve the symptoms of Parkinson’s disease.

Common Side Effects of a Keto Diet

Just like any other diet plan, a keto diet also shows common side effects such as micronutrient deficiency and dehydration. If you’re following this diet plan, make sure to drink a sufficient amount of water and consume foods that are rich in micronutrients.

Other side effects of the ketogenic diet include the following:

• Cramps

When you’re starting a keto diet, you should anticipate experiencing leg cramps. It may happen at night or in the morning, but it’s just a minor issue. Such a condition is a sign that your body has an insufficient amount of minerals such as magnesium.

• Constipation

A Keto diet is deemed to be a diuretic that may cause dehydration. In the same manner, dehydration can cause constipation. That’s why if you’re taking a ketogenic diet you must drink more water than the recommended daily intake.

You should also consume vegetables that are rich in fiber to solve constipation or take a probiotic.

• Heart palpitations

Before you start this diet plan you should consult first your doctor. It’s because a keto diet can cause heart palpitations or make your heart beat faster and harder.

FAQ:

Can you have watermelon on a keto diet?

Watermelon can be consumed on a ketogenic diet in moderation. However, it is important to keep in mind that watermelon is a high-carbohydrate fruit and may not be suitable for those following a strict ketogenic diet.

One cup (154 grams) of diced watermelon contains approximately 11 grams of carbohydrates and 2 grams of fiber, which means it contains 9 grams of net carbohydrates. For reference, a typical ketogenic diet involves limiting your daily carbohydrate intake to 20-50 grams or less.

If you’re following a strict ketogenic diet and want to consume watermelon, it’s best to limit your intake to a small serving and adjust your other carbohydrate sources accordingly. Additionally, it’s important to track your daily carbohydrate intake and monitor your blood glucose levels to ensure you’re staying in a state of ketosis.

Are dates allowed on the keto diet?

Dates can be consumed in moderation on a ketogenic diet, although they are relatively high in carbohydrates. One date (24 grams) contains approximately 17 grams of carbohydrates and 2 grams of fiber, which means it contains 15 grams of net carbohydrates. For reference, a typical ketogenic diet involves limiting your daily carbohydrate intake to 20-50 grams or less.

If you’re following a strict ketogenic diet and want to consume dates, it’s best to limit your intake to a small serving and adjust your other carbohydrate sources accordingly. Additionally, it’s important to track your daily carbohydrate intake and monitor your blood glucose levels to ensure you’re staying in a state of ketosis.

Can you eat chicken on a keto diet?

Yes, chicken can be a great option for those following a ketogenic diet. Chicken is a lean protein source that is low in carbohydrates and high in healthy fats, making it a great option for those looking to maintain a state of ketosis.

Some options for incorporating chicken into a ketogenic diet include grilled or baked chicken breast, chicken thighs, or rotisserie chicken. It’s important to choose skin-on options and to avoid breaded or fried chicken, as these can be high in carbohydrates.

Additionally, incorporating healthy fats and low-carbohydrate vegetables, such as leafy greens or broccoli, can help to round out a ketogenic meal that includes chicken.

Keto diet without a gallbladder

If you do not have a gallbladder, it is still possible to follow a ketogenic diet, but there are some considerations to keep in mind.

The gallbladder stores and releases bile, which helps to break down fat in the digestive system. Without a gallbladder, the body may have difficulty digesting large amounts of fat, which can lead to digestive discomforts, such as abdominal pain, diarrhea, and nausea.

To help mitigate these symptoms, it may be necessary to start with a moderate amount of fat in the diet and gradually increase it over time, as the body adjusts. It may also be helpful to consume smaller, more frequent meals throughout the day, as opposed to large, high-fat meals.

Additionally, it is important to choose healthy fats, such as those found in olive oil, avocado, nuts, and seeds, as opposed to unhealthy fats, such as those found in processed foods or fried foods.

Final Verdict

It can be difficult to start a ketogenic diet, particularly during the transition period. But, knowing the benefits of this diet, many people were attracted to try it.

Once you started the diet plan, make sure to continue it as recommended. Follow the recommended foods and menu plan to achieve positive results. You need to be mindful of your food intake, especially your carb intake.

It’s also a good idea to talk to a healthcare professional or a registered dietitian before starting a ketogenic diet, as it can be a restrictive and challenging diet to follow and may not be appropriate for everyone.