19-Day Keto Diet Meal Plan for Beginners Weight Loss

 



I have to tell you about this Ketogenic Diet, or as you may have heard of it “The Keto Diet”.

Committing to a keto diet meal plan can help solve no end of problems and can help you lose weight in the process.


It may be relatively new compared to some other diets, but this is no fad.

Can you believe it first started over 90 years ago, as a cure for epilepsy in children?

It did start to lose its impact after a few years as the introduction of new medicines were just being released onto the market.

But would you believe it, mother nature was actually doing a better job of relieving epilepsy than the new medications?

Maybe, that is why it started to become popular again around 1994.

What made it become noticed again, was when a young Charlie Abraham made an astonishing recovery from epilepsy seizures, he was having on a daily basis, so happy were his family with these results, they decided to start “The Charlie Foundation”.

No matter what they had tried previously to the Keto Diet, nothing had worked.

Charlie had been following a keto diet meal plan for 5 years, and it was then that his seizures stopped.

In this article, I will explain how you can benefit from the Keto Diet, not just to lose weight but totally transform your life.

Some studies have even shown that following a keto diet meal plan can improve and slow diabetes, Parkinson’s, polycystic ovaries and dementia.

Advisory Note:

I know you are excited to get to the details, but let me just give you some advice!

As, with any diet, you should always seek the advice of a doctor or physician before starting, especially if you are taking any medication or suffering from ANY ailments.

It is especially crucial for anyone with Type 1 Diabetes to seek medical supervision before taking part in the diet.

In this article  

Keto Diet Outline

How the Keto Diet Works

Exercising on the Keto Diet

Dining Out Tips on Keto

Foods to Avoid on Keto

11 Health Benefits of a Keto Diet

Diet and Meal Plan Breakdown

The First 5 Days Of Keto

Stage 1: Week 1 (Days 1-5)

Stage 2: Week 2 (Days 6-12)

Stage 2: Week 3 (Days 13-19)

Final Remarks

Keto Diet Outline


The Keto Diet like many others consists of a low-carb intake.

It is these carbs that help the body produce energy, and the brain is fed chemicals which stimulate the pleasure centers.

It is this that makes us feel happy by eating high-carb foods.

It should be mentioned, though, out of all the foods, it is nearly always carbs which cause the problems.

They may give us a quick boost in energy, and stimulate the brain’s pleasure centers, but there is one major downside to this, any carbs the body has not used to produce energy gets stored, and you guessed it, it gets stored as fat.

Now you may be thinking if carbs provide the energy, and we are about to consume fewer carbs, where will the body get energy from?

Well, remember all the left-over carbs which are probably sitting on your belly?

This will be the body’s new energy source, or at least it will contribute towards it.

How the Keto Diet Works

The Keto diet principles are quite simple, we reduce the carbs and replace these with fats and proteins, this will after a while put the body into a state of Ketosis.

It is in this state that the body burns ketones to produce energy rather than carbs.

This simple process will lead us to weight loss and better health.

I would like to mention, there are similar diets to this which are quite famous.

Have you heard of the Atkins Diet? At least with the Keto Diet, you know it is based on scientific evidence that has been gathered over a period of nearly 100 years.

As discovered by Dr. Henry Rawle Geyelin, when a body is in a state of fasting, glucose levels contained in the blood drop, whilst at the same time, the levels of Ketones increase.

When the body burns ketones for fuel rather than glucose, there is less stress on the brain, this is what reduces the onset of epileptic seizures.

Enough of the history lesson, let me explain how it works: When carbs are consumed in foods, they are converted into glucose, and it is this glucose which is the energy source to power the body and the brain in the bloodstream.

Now the body is in a state of Ketosis, the liver will convert fats into fatty acids and ketones which can be used as a replacement for glucose to produce energy.

For the body to reach this state of ketosis, the majority of what is eaten should contain a high fat and protein content.

As the number of carbs is restricted to around 20-50g per day, a lot of the vegetables that are grown below ground will have to be restricted, but your body will soon become super-efficient at burning fat for energy.

Studies have also shown, once the body is in a state of ketosis it can run 70% more efficiently as these ketones are actually preferred by the body over carbs.

Once on the diet, the first target is to deplete the bodies Glycogen stores, these are the way the body processes and stores glucose as energy, when you do high-intensity activities like running, the muscles draw upon the glycogen for fuel, it is for this reason long-distance runners do “carb-loading” before big events.

In the liver, it is the glycogen that keeps the body functioning correctly all day, this includes the brain function, kidney cells, and red blood cells.

Glycogen depletion is normally brought on by switching to a low-carb diet like the Keto diet, it is in the first few days where you feel the side effects as mentioned, to fully deplete the glycogen stocks normally takes 2 -3 days on average.

Each gram of glycogen is bound to 3-4 grams of water, so not only will you be depleting your glycogen stocks, there will be excess water being flushed from your system.

When first starting the Keto diet, counting calories is not what you should be concerned with, this is one of the reasons people start to lose interest and quit.

The recipes supplied are structured to offer the best basis for how to achieve your goals.

Keto Snacks

Not only are there recipes for breakfast, lunch and dinner, there are also plenty of snack recipes included that you can have to support your main meals.

All these have been supplied to help you keep that full feeling so you have less intention of giving up, although the snack recipes are arranged for each week, it is possible to mix and match these for when you feel like them.

There are sumptuous smoothies to one cup brownies, chips for a night on the sofa and many more.

There are even popsicles and an easy to make ice cream that will stop you from feeling deprived in any way.

As with the main meals, most have a limited carb count which should help you to reach a state of Ketosis in the quickest way with the minimum of effort, even these can be mixed and matched if so desired, the choice is yours.

Exercising on the Keto Diet

Strictly speaking, there is no reason, why you need to exercise whilst on the Keto diet, to lose weight, the diet will do all the work.

Although there are other benefits of exercise most of which are beneficial to your health:

1. Improved bone mineral density

Studies show that resistance training improves bone mineral density in obese postmenopausal women.

2. Improved immunity

Exercise may help you boost your immune system.

Keep in mind that over-exercising will have the opposite effect.

3. Improving diabetes by increasing insulin sensitivity

Moderate aerobic exercise lowers blood sugar, the addition of one 10-second sprint after moderate-intensity aerobic exercise can reduce hypoglycemia risk in physically active individuals who possess type 1 diabetes.

4. Brain health

Exercise improves age-related cognitive decline and helps prevent neurodegenerative diseases.

5. Cardiovascular health

Both vigorous and moderate physical activity help prevent coronary heart diseases.

6. Anti-aging benefits

Exercise may increase life expectancy by decreasing mortality risk factors like high blood pressure, type 2 diabetes, coronary heart disease, stroke, and cancer.

You should not exercise just for the sake of burning calories to aid in weight loss, exercise should be done to promote muscle tone and help you feel good about yourself, so whatever activity you do, do it for pleasure.

If you contemplate any exercise, you should allow for plenty of rest between sessions, due to the lack of carbs, you may overdo it and be prone to dizzy spells until you have become accustomed to the diet properly.

Dining Out Tips on Keto

Dining out especially at fast food joints could seem a bit daunting, but you have options that you may not realize you had.

I will run through some of the more common places, and what is available for you.

McDonald’s / Burger King

Both McDonald’s and Burger King offer items that can be made low carb at a cheap price, you can ask for a breakfast sandwich at either restaurant and order without the bun the same goes for a grilled chicken breast or burger for lunch or dinner.

My personal favorite is the McDouble from McDonald’s Value Menu, just forget the bun and the ketchup, very tasty and keto-friendly at only 4g carbs.

KFC

KFC is a great place to stop for a meal, each serving of their grilled chicken is either only 0 or 1g of carbs.

Order a few pieces of grilled chicken is super simple and super quick.

Just remember to skip most of the sides and ketchup, but if you must have one, order an individual serving of green beans which is only 2g net carbs.

If you prefer a salad, order without dressing and it will only be around 2g of carbs

Taco Bell

You may be able to order just the side dishes, the chicken, beef, lettuce, and guacamole come in cheap and the number of carbs is pretty decent also.

Gas stations

Many gas stations offer eggs, deli meat and string cheeses which can be a viable option, also if they sell a breakfast sandwich, just discard the bun and you will be left with tasty sausage, egg, and cheese.

Wendy’s

Their double stack order without a bun comes in at 4g carbs, it is also easy on the wallet, they also have the ultimate chicken grill sandwich which is 5g carbs without the bun.

In-N-Out Burger

If you are lucky to live close to these guys, they will supply a burger without a bun, but instead of a bun, they will supply it in a lettuce wrap.

Just swap the house spread and replace it with mustard and extra pickles.

Chipotle

Fancy Mexican? For spicy food, this is probably your best bet, just order the burrito bowl without rice, or they have a wonderful salad available.

The meat, cheese, sour cream, lettuce and salsa costs extra, but it can be worth the little extra to be satisfied with some wholesome food without any fear of overstepping your carb mark.

Unwich

All of their sandwiches can be ordered without bread or tortilla which is replaced by a lettuce wrap, as you can order online you are able to check your carbs as you go.

Five Guys Burger and Fries

These guys will supply your burger without a bun and without any hassle.

They will supply a lettuce wrap or you can take it to go in an aluminum tray.

You can also pick your toppings from their menu board.

They also give extra cheese and extra bacon at no extra charge, if you find yourself dining in, they also have peanuts in the shell that you can nibble on while waiting for your burger.

Foods to Avoid on Keto

Before we start on what must be avoided, if you are a serious athletic person, your daily intake will be quite different from a normal person.

Your exercise regime will have to be supported and your calorie intake will have to be adjusted accordingly.

Although protein is not to be avoided while on the keto diet, it will still have to be eaten in moderation, any high amount of protein can raise the body’s insulin levels whilst at the same time, lowering your ketone levels.

A safe estimation of protein that should be consumed in one day is around 35% of your maximum calorie intake for the day.

It should also be noted, not all fats are equal, and any oils that are high in polyunsaturated fats (Omega-6) should be avoided such as soy, safflower, and cottonseed amongst others.

Sources of these also include some salad dressings and some types of mayonnaise.

1. Factory-farmed Meat

Factory farmed meats and fish contain high amounts of Omega-6 and other chemicals that can be harmful to humans.

2. Liquid Eggs

Liquid eggs contain many additives and can be loaded with fructose corn syrup, this is a source of high carbs.

3. Artificial Sweeteners

Artificial sweeteners as a replacement for sugar may be ok, but they can induce cravings and they have no health benefits at all.

4. Fresh Milk

Fresh milk should be consumed in moderation or avoided altogether, we are led to believe fresh milk is good for us, but as the majority has been pasteurized all the good bacteria have been killed off, another thing you may not realize is, milk actually has a high carb count, one cup contains about 12 grams of carbs.

If you are drinking tea or coffee, try to use a bit of cream as an alternative.

5. Sweetened Foods

Sweetened foods and drinks should be avoided.

 

6. Legumes/Beans

Legumes and beans are one of the staple vegetables in our diet, these should be avoided along with lentils, kidney beans, and chickpeas.

7. Fruits

Fruits can contain high levels of carbs, grapes, tangerines, bananas, mango, and pineapple should be avoided as with any dried fruits, all is not lost, if you crave fruit, small portions of berries are ok.

8. Grains/Starches

Starches and grains are in most of what we eat, and most of our current diet will consist of these in one form or another.

The foods to avoid consist of rice, pasta, wheat-based cereals, crackers, cookies, and Pizza.

9. Root Vegetables

Root vegetables are some of the main culprits, potatoes, carrots, and parsnips, etc should all be avoided.

10. Condiments

Condiments such as ketchup and sauces are highly processed and contain added sugars, unhealthy fats, and other additives, ketchup, for instance, contains 5 grams of carbs per tablespoon whereas honey mustard contains 11 grams of carbs per sachet.

We’ve put together a post on the best keto condiments for your keto diet.

11. Alcohol

Alcohol is made from grains and you guessed it, carbs are present in grains

We’ve put together a keto alcohol guide here along with the best low-carb alcoholic drinks.

12. Sauces

Sauces – gravy or packet sauces contain flour or sugar, either choose low-carb versions or make your own

13. Yogurt

Yogurt – a normal container of Greek yogurt will contain 6 grams of carbs from natural sugars, flavored yogurts can contain up to 30 grams.

14. Coleslaw

Coleslaw – 5% of the contents of coleslaw contains up to 14 grams of carbs.

15. Peanut Butter

Peanut Butter – 2 tablespoons of peanut butter contain 14 grams of carbs.

16. Balsamic Oil

Balsamic Oil – salad dressings can have varying amounts of carbs.

Some fat-free options can contain up to 12 grams per serving.

17. Fried Foods

Fried Foods – chicken nuggets and chicken sandwiches from some of the more popular chains contain around 10 grams of carbs

11 Health Benefits of a Keto Diet

Over the decades there has been much discussion about low-carb diets.

Since 2002 there have been over 20 human studies on diets of this sort, and it is a low carb diet that consistently comes out on top.

I will now explain the top 11 advantages that have been found by following the Keto diet.

It is not only weight loss that is affected, but you will also find an abundance of other health benefits it can bring to you.

1. You’ll Feel Less Hungry

It is true, dieting makes you hungry.

This is the main reason people end up miserable and end up quitting whatever diet they are on.

But with the keto diet, you automatically have a reduction in appetite.

It is shown in the studies that, people who eat more fat and protein, end up eating fewer calories, so you will actually feel less hungry than on most other diets.

2. You’ll Have More Sustainable Weight Loss

Whilst these studies show you become less hungry, by following a low carb diet, they also came to the conclusion that you can lose more weight, and lose weight faster than people on low-fat diets.

Even if the ones on a low-fat diet are restricting their calorie intake.

Over the first couple of weeks on the diet, the Keto diet will get rid of excess water from the body.

Insulin levels become lower due to the restriction of carbohydrate intake, which allows the kidneys to start removing excess sodium, it is this that can help lead to a rapid weight loss in the first week or two.

It has also been shown, the amount of weight loss by following the Keto diet can be 2 or 3 times more than by following a low-fat diet, and all this without feeling hungry!

Surely that is a major advantage?

3. You’ll Lose More Belly Fat

Not all fat on the body is the same and it is the location of these fat deposits that dictate what disease you will be prone to, but unfortunately when on a diet, it is the body that decides where to take the fat from.

Luckily, the Keto diet takes a greater proportion of fat from around the abdomen.

The most important thing to know is we have fat under the skin, and then fat in the abdominal cavity which builds up around the internal organs.

This fat build-up can increase inflammation, insulin resistance and is one of the major factors of metabolic dysfunction, which is most common in the western diet of today.

Luckily, the Keto diet is super-efficient at reducing these internal body fats first, this helps to reduce the risk of heart disease and type 2 diabetes.

The amount of weight loss that any one person can lose will vary, although tests were conducted by the American Journal of Clinical Nutrition which showed, men who followed the ketogenic diet for a period of 4 weeks, lost an average of 12 pounds in weight.

All the while they were able to eat a fewer number of calories without the hunger normally associated with regular diets.

4. A Reduction of Triglycerides (Fat Molecules)

You will be pleased to know, low-carb diets are very effective at lowering the levels of triglycerides in the blood.

These fat molecules are what increase the risk of heart disease.

The main cause for these levels to increase is carbohydrate consumption.

So as these are dramatically reduced, the levels in the blood of these triglycerides are also reduced.

It should also be noted, people who actually follow a low-fat diet compared to the Keto diet can have an increase in triglyceride levels.

5. Increased HDL Levels (Good Cholesterol)

HDL (High-Density Lipoprotein) is many times referred to as the good cholesterol, and it is HDL that carries cholesterol away from the body to the liver where it gets flushed from the system or re-used.

It is also known that if you have higher levels of HDL, you are less prone to the risk of heart disease.

Another indicator that can show if a person is prone to heart disease, is the Triglycerides to HDL ratio.

The higher it is, the greater the risk.

This is another way the Keto diet excels.

This ratio can see a much greater improvement as HDL levels are raised whilst triglyceride levels are lowered.

 6. Lowered LDL Levels (Bad Cholesterol)

LDL is the opposite of HDL and is referred to as bad cholesterol.

It is this one, that leads to heart disease if the levels are high in the body.

Studies have also shown the size of the LDL particles is also an important factor, small particles give the greatest risk whereas larger particles give a lower risk.

Once again, the Keto diet helps with this.

By being a low carb diet, the particles of LDL change from small to large, thus reducing the number that can float around the body.

7. Improved Blood Sugar and Insulin Levels

When carbs are consumed, the body breaks these down and they get converted into simple sugars, namely glucose, by the digestive system.

It is these simple sugars upon entering the bloodstream that raise the body’s blood sugar levels.

To combat and maintain these levels the body produces the hormone insulin.

In normal people, this increased amount of insulin is not much of a problem, but in people that have insulin resistance, it is a major problem and can lead to type 2 diabetes and figures for people with this problem are currently over 300 million worldwide.

The keto diet can provide you with the solution to this, by reducing carb intake, the body does not have to produce as much insulin, as the blood sugar levels from a reduction in carbs are greatly reduced.

Studies have also shown, by following the Keto diet, diabetics can actually reduce the need for medication within 6 months.

It should be noted, if you are currently on medication, you should consult your doctor before proceeding.

8. Lowered Blood Pressure

High blood pressure (hypertension) can be the root of many illnesses in humans.

These can include kidney failure, strokes and heart disease to name but a few.

The Keto diet is a very effective way of reducing blood pressure which can lower the risk of these illnesses.

9. Metabolic Syndrome

Metabolic Syndrome is a collection of symptoms that can lead to diabetes and heart disease.

These symptoms range from Abdominal obesity, high blood sugar levels low HDL levels and High triglycerides, although these can be serious they can all be reduced by following the keto diet.

10. Improved Brain Functions

Originally the Keto diet was introduced to help treat children who suffered from epilepsy. This was something, it had many successful results in doing.

Over 50 % of children treated showed a 50% reduction in seizures while 16 % of the children actually stopped having seizures completely.

Some parts of the brain can only burn glucose, as the carb intake is reduced on the keto diet.

The liver converts protein to glucose, which can supply these parts of the brain.

The other parts of the brain are powered by ketones.

These are produced when the body is starved of carbs.

This is the main reason; the Keto diet is so successful at treating epilepsy.

Not only that, more recent studies have shown the keto diet can be helpful in other forms of brain disorder, namely Alzheimer’s disease and Parkinson’s Disease.

11. Cancer

Research has shown sugar is the main fuel that can feed cancer cells, the cancer cells ferment the sugars to produce oxygen, this, in turn, increases the amount of inflammation in the body.

This was discovered by Dr.Otto Warburg in the 1930s.

He also found, when the body has low blood sugar content, the amount of inflammation is reduced and the cancer cells are unable to thrive as the blood is fully oxygenated naturally.

The First 5 Days Of Keto

Day 1

Breakfast – Keto Cacao Chia Pudding

Snack – Keto Baked Zucchini Fries

Lunch – Keto Lettuce Wraps

Snack – Keto Peanut Butter Mousse

Dinner – Keto Lemon and GarlicSalmon

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 2

Breakfast – Keto Egg Muffins

Snack – Keto Peanut Butter Cookies

Lunch – Simple Lunch Salad withTuna

Dinner – Stir-Fried Beef withOrange

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 3

Breakfast – Easy Keto Chaffle Recipe

Lunch – Chicken & Mushroom Soup

Dinner – Chicken & Bacon Sausage Stir Fry

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 4

Breakfast – Ham & Eggs with Cheddar & Chives

Lunch – Greek Frittata

DinnerSalmon with Avocado & Lime

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Day 5

Breakfast – Blender Pancakes

Lunch – Garlic Cauliflower

Dinner – Cheats Pasta with Cheesy Tomato Sauce

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

Stage 1: Week 1 Snacks

Keto Peanut Butter Cookies

Keto Peanut Butter Mousse

Pesto Crackers

Keto Lava Cake

Mexican Fudge

Spiced Almonds

Strawberry Shake

Stage 1: Week 1 Shopping List

** Please note the shopping list doesn’t include snacks and includes the ingredients for each of the main meals for Days 1 to 5. This includes the full number of servings each recipe makes so you may need to make some adjustments depending on how many calories you plan on eating.

 

Avocado – 1 large

Baby Spinach – 25 oz

Bacon – 15 oz (2 slices, 13 strips)

Bay Leaf – 1

Beef – 3.5 oz

Beef Broth – 0.25 cup

Broccoli Florets – 3 cups

Butter

Butternut Squash – 3 cups

Cauliflower – 26.5 oz

Cheddar Cheese – 8.6 oz

Chicken and Bacon Sausages – 4

Chicken Breast – 7 oz

Chicken Stock – 2 cups

Chopped Mixed Fresh Herbs – 0.25 cup

Cinnamon

Coconut Oil – 1 tbsp

Cooked Ham – 1 cup

Cream Cheese – 2 oz

Dijon Mustard

Eggs – 29 large

Feta Cheese – 5 oz

Fish Sauce

Fresh Chives – 0.25 cup

Fresh Mushrooms – 1.25 cups

Fresh Parsley – 2 tbsp

Fresh Tomatoes – 1 cup

Garlic – 8 cloves

Garlic Powder

Ginger

Goat Cheese – 0.5 cup

Grape Tomatoes – 2 cups

Green Onions – 2 medium

Ground Beef – 3.5 oz

Lemon

Lime

Low-Carb Protein Powder

Milk

Mixed Greens – 3 cups

Olive Oil

Onion – 2 medium

Orange – 1 small

Paprika

Parmesan Cheese – 1 cup

Pork Sausage – 2 oz

Red Onion – 1 medium

Red Pepper Flakes

Red Wine

Salmon Fillets – 12 oz

Salt & Black Pepper

Scallion – 3

Sesame Oil

Sesame Seeds – 1 tbsp

Sherry

Soy Sauce

Spinach – 40 oz

Steak Sauce

Sweet Potato – 1 medium

Tomato Sauce

Tuna – 1 can

White Wine Vinegar



Stage 2: Week 2 (Days 6-12)


Congratulations! You’ve made it through Stage 1’s first 5 days.

You’ll find that the recipes for the next 2 weeks are perhaps a little more balanced in the macros.

Have fun with it!

Follow the recipes as is or mix and match, if you like.

Make the ones you like again and skip the ones you don’t.


Day 6


Breakfast – Mini Crust Less Quiches

Lunch – Ham & Cheddar Wraps

Dinner – Chicken Quesadilla

Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.

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