What is the first week on the keto diet?

The first week of your ketogenic diet plan, eat less than 50 grams of carbohydrates daily. The ketogenic, or keto, diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health.

medicinenet.com - What Do You Eat in the First Week of Your Keto (Ketogenic) Diet Plan?

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The basics of a ketogenic diet meal plan

The ketogenic, or keto, diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The first week of your ketogenic diet plan, eat less than 50 grams of carbohydrates daily. The ketogenic, or keto, diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The diet includes a carb content of between 5 and 10% of the total consumed calories, a fat content of around 60 to 80%, and 5% proteins. The primary goal of a keto diet is to reduce carbs in your body and rely on fats as an energy source instead of glucose. This process is known as ketosis. Keto diets can decrease hunger, which may facilitate weight loss. However, since the diet includes a high-fat content, it may also raise “bad” cholesterol (LDL) levels in your body, which may increase the chances of cardiovascular diseases. Therefore, it’s better to consult a professional dietician before starting a keto diet. Starting a ketogenic diet is pretty straightforward. You simply have to focus on curbing your carbohydrate intake and increasing your fat and protein content. The lower your carbohydrate consumption will be, the easier it will be for you to achieve your intended results. A keto diet includes specific foods rich in fats and low in carbs. Following this strict routine is necessary to lose weight faster.

Keto-friendly foods

The best and most effective keto-friendly foods include:

Broccoli, mushrooms, tomatoes, peppers, and all greens Meat: Beef, venison, organic meats, pork, and bison Beef, venison, organic meats, pork, and bison Fatty Fish: Salmon, sardines, herring, and mackerel

Salmon, sardines, herring, and mackerel Poultry: Chicken, ducks, turkey, and geese

Chicken, ducks, turkey, and geese Eggs: Organic, pastured, or normal

Organic, pastured, or normal Full-Fat Dairy: Butter, Unsweetened yogurt, and cream

Butter, Unsweetened yogurt, and cream Full-Fat Cheese: Cheddar, mozzarella, goat cheese, brie, and cream cheese Cheddar, mozzarella, goat cheese, brie, and cream cheese Oils Rich in Healthy Fats: Olive oil, avocado oil, peanut oil, canola oil, and sesame oil Olive oil, avocado oil, peanut oil, canola oil, and sesame oil Nuts and Seeds: Almonds, macadamia nuts, pumpkin seeds, walnuts, peanuts, and flaxseeds Almonds, macadamia nuts, pumpkin seeds, walnuts, peanuts, and flaxseeds Nut butter: Non-sugary peanuts, cashew butter, and almond butter

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Non-sugary peanuts, cashew butter, and almond butter Condiments: Vinegar, salt, pepper, lemon juice, spices, and fresh herbs

Foods to avoid

While planning your keto diet, you must also watch out for specific foods rich in carbohydrates and avoid them. If that’s difficult for you, you can limit their intake. Some foods to avoid include:

Baked Items: Whole wheat bread, crackers, doughnuts, white bread, cookies, and rolls

Whole wheat bread, crackers, doughnuts, white bread, cookies, and rolls Sugary Foods: Maple syrup, ice cream, sugar, candy, coconut sugar, honey, and all sorts of sweets Maple syrup, ice cream, sugar, candy, coconut sugar, honey, and all sorts of sweets Pasta: Macaronis, spaghetti, and other noodles made of wheat Macaronis, spaghetti, and other noodles made of wheat Grain-related Products: Tortillas, rice, wheat, and breakfast cereals Tortillas, rice, wheat, and breakfast cereals Starchy Items: Sweet potatoes, butternut squash, potatoes, peas, corn, and pumpkin Sweet potatoes, butternut squash, potatoes, peas, corn, and pumpkin Legumes: Black beans, lentils, chickpeas, and kidney beans Black beans, lentils, chickpeas, and kidney beans Fruit: Grapes, citrus fruits, bananas, and pineapple Grapes, citrus fruits, bananas, and pineapple Sugary Beverages: Sweetened teas, sodas, carbonated drinks, sports drinks, and sweetened juices Sweetened teas, sodas, carbonated drinks, sports drinks, and sweetened juices Alcoholic Beverages: Beer and sugar-containing drinks Beer and sugar-containing drinks Carb-rich Sauces: Honey mustard, barbecue sauce, sugary salad dressings, ketchup, and dipping sauces You can include low glycemic fruits in your keto diet plan as long as you maintain the correct percentage of carbs, fats, and proteins. These fruits include strawberries, blueberries, oranges, tomatoes, apples, etc. Make sure to replace all the processed foods from your pantry with whole foods.

Keto-friendly beverages

Sugar is an essential part of various beverages, including coffee, juice, iced tea, and sodas. Since a keto diet plan is all about curbing carbs and sugar, though, you should avoid specific types of beverages. Sugar-containing drinks are associated with several health issues, such as type 2 diabetes and obesity. You can opt for some delicious sugar and carbs-free options to make the most out of your keto diet plan. Some keto-friendly beverages include:

medicinenet.com - What Do You Eat in the First Week of Your Keto (Ketogenic) Diet Plan?

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