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HomeDiets & Weight LossWhat Is The Keto Diet? A 7-Day Keto Meal Plan for Beginners

What Is The Keto Diet? A 7-Day Keto Meal Plan for Beginners

Recently, the Keto Diet has gained significant popularity due to its remarkable health benefits and effectiveness in improving body shape. The term “Keto” is short for “Keep Eating The Fat Off.” This diet involves a substantial reduction in carbohydrate intake, limiting it to the minimum necessary for the body. In this article, let’s explore this trending diet in detail with Grove Health Bondi.

Keto Diet
Keto Diet

1. What is the Keto Diet?

The Keto diet, or ketogenic diet, refers to a dietary regimen that emphasizes minimizing carbohydrate (carb) intake while increasing the consumption of proteins and healthy fats. This approach helps the body enhance calorie burning and achieve rapid weight loss.

According to nutrition experts, reducing daily carb intake causes the body to enter a state called ketosis. In ketosis, the pancreas increases the burning of fats, converting them into ketones, which then supply energy to the brain. Consequently, following the Keto diet not only significantly reduces blood sugar levels but also keeps the body healthy and slender.

In the Keto diet, protein intake is kept at a moderate level (10-25% of total daily energy) to help the body maintain ketosis. This differs from other low-carb diets (such as Atkins or Dukan) that require higher protein consumption, which can make it harder to sustain ketosis.

What is the Keto Diet
What is the Keto Diet

2. Types of Ketogenic

Diets There are currently four main types of Keto diets:

  • Standard Ketogenic Diet (SKD): This diet requires consuming very few carbs while moderately increasing protein and fat intake. Typically, a standard Keto diet consists of 70% fat, 20% protein, and only 10% carbs.
  • High-Protein Ketogenic Diet: Similar to the standard Keto diet, this version includes a higher protein intake. It comprises 60% fat, 35% protein, and 5% carbs.
  • Cyclical Ketogenic Diet (CKD): This diet allows you to cycle between low and high carb intake. For example, you might eat low carb for five days followed by two high-carb days.
  • Targeted Ketogenic Diet (TKD): This diet is designed for those who engage in regular physical activity. It allows for carb consumption around workout times, combining it with suitable exercises.

Among these four types, the standard Keto diet and the high-protein Keto diet are the most popular and widely used by the general population. The cyclical and targeted Keto diets are typically reserved for professional athletes who have personal nutritionists with a thorough understanding of nutritional ratios.

Types of Ketogenic
Types of Ketogenic

3. Health Benefits of the Keto Diet

The Keto Diet offers a variety of health benefits, making it a popular choice for many individuals. Here are some of the key benefits:

Benefits of the Keto Diet
Benefits of the Keto Diet

3.1 Keto Diet Helps with Weight Loss

Studies show that following the Keto diet can help women lose over 2 kg more per year compared to low-fat diets. This is mainly because the Keto diet is low in carbs, high in fats, and rich in proteins. The high protein and fat content in the Keto diet makes you feel full for longer, reducing cravings and helping you eat less and lose weight more quickly.

Additionally, the Keto diet has been proven to significantly reduce body weight and body mass index (BMI) in obese patients. Therefore, if you aim to lose weight, the Keto diet is a scientifically recognized and excellent choice.

3.2 Keto Diet Helps Prevent Type 2 Diabetes

Insulin is a hormone that aids in the metabolism and control of glucose levels in the body. People with diabetes often exhibit insulin resistance, where insulin hormones can no longer absorb and metabolize glucose effectively, leading to elevated blood sugar levels and diabetes.

Scientific studies have shown that the Keto diet can improve the body’s sensitivity to insulin, helping prevent diabetes. It may also reduce or eliminate the need for diabetes medications during treatment.

3.3 Supports Brain Function Disorders

The Keto diet has been widely used since the 1920s to treat children with drug-resistant epilepsy. A study conducted in 2008 revealed that following the Keto diet for three months reduced seizures by 75% in 145 children who experienced at least one seizure per day.

This is because, in a state of ketosis, the body uses ketones (compounds metabolized from fat) as an energy source instead of glucose. Since the brain can burn ketones, this mechanism is used to “starve” seizures, reducing their frequency in epileptic children.

3.4 Provides Various Other Health Benefits

In addition to its primary roles, the Keto diet offers several other health benefits, such as:

  • Cardiovascular Health: The Keto diet can improve factors that cause heart disease, including excess fat, cholesterol, blood pressure, and blood sugar levels.
  • Migraine Relief: Studies report that the Keto diet can help reduce pain in individuals suffering from migraines.
  • Alzheimer’s Disease: Some research indicates that following the Keto diet for 6 to 12 weeks can slow down the progression and alleviate symptoms of Alzheimer’s.
  • Cancer: The Keto diet has been shown to slow the growth of tumors by “starving” them selectively, as cancer cells depend on glucose, which the diet limits while providing fats and proteins that these cells cannot utilize effectively.

4. Who Can Follow the Keto Diet?

According to experts, the Keto diet can be adopted by anyone, especially those looking to lose weight or suffering from metabolic disorders. Additionally, the Keto diet helps manage and treat various conditions such as epilepsy in children, diabetes, and cardiovascular diseases.

5. How to Build a Keto Diet Meal Plan

5.1 Foods to Avoid

The Keto diet focuses on minimizing carbohydrate intake. Therefore, you should avoid any foods that are high in carbs, such as:

  • Sugary Foods: Fruit juices, smoothies, soda, candy, ice cream, etc.
  • Starchy Foods: Wheat products, rice, cereals, bread, etc.
  • Fruits: All fruits except for certain berries like strawberries, raspberries, blueberries, and grapes.
  • Legumes: Peas, soybeans, peanuts, red beans, green beans, etc.
  • Root Vegetables: Potatoes, cassava, sweet potatoes, carrots, turnips, etc.
  • Sauces: Salad dressing, barbecue sauce, teriyaki sauce, ketchup, etc.
  • Unhealthy Fats: Cooking oil, vegetable oil, mayonnaise, etc.
  • Alcoholic Beverages: Alcohol, beer, or other alcoholic drinks.
  • Sugar-Free Diet Foods: Diet coke, pudding, sweeteners, desserts, etc.
How to Build a Keto Diet Meal Plan
How to Build a Keto Diet Meal Plan

3.2 Foods to Include

You can build your Keto diet meal plan by including the following suggested foods:

  • Meats: Red meat, chicken, beef, bacon, ham, sausages, etc.
  • Seafood: Salmon, herring, mackerel, tuna, etc.
  • Healthy Fat Foods: Eggs, butter, unprocessed cheese (cheddar, goat, cream, blue, or mozzarella), etc.
  • Nuts and Seeds: Almonds, macadamias, cashews, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy Oils: Extra virgin olive oil, coconut oil, avocado oil, etc.
  • Low-Carb Vegetables: Green vegetables, scallions, tomatoes, onions, bell peppers, etc.
  • Spices and Seasonings: Sugar, salt, chili, pepper, herbs, etc.

4. Simple and Exciting 7 – Day Keto Diet Meal Plan

If you’re unsure how to start the Keto diet, you can follow our simple and nonboring 7day Keto meal plan below:

7 - Day Keto Diet Meal Plan
7 – Day Keto Diet Meal Plan

4.1 Day 1 Keto Meal Plan

  • Breakfast: A plate of scrambled eggs with tomatoes, 2 slices of bacon.
  •  Lunch: A plate of chicken salad with olive oil, 1 piece of cheese.
  • Dinner: A plate of salmon with asparagus cooked in butter.

4.2 Day 2 Keto Meal Plan

  • Breakfast: An omelet with sausages, 1 glass of fresh milk.
  • Lunch: A plate of grilled salmon, 1 glass of strawberry smoothie.
  • Dinner: A plate of butterfried meatballs, 1 piece of taco.

4.3 Day 3 Keto Meal Plan

  • Breakfast: A serving of coconut and raspberrytopped milk pudding.
  • Lunch: A plate of shrimp salad mixed with avocado.
  • Dinner: A plate of panseared pork ribs with Parmesan cheese, broccoli, and salad.

4.4 Day 4 Keto Meal Plan

  • Breakfast: 1 boiled egg with 1 piece of fresh cheese.
  •  Lunch: A plate of vegetable salad and 1 glass of nut milk.
  • Dinner: A plate of chicken with pesto sauce and cream cheese.

4.5 Day 5 Keto Meal Plan

  • Breakfast: A bowl of unsweetened Greek yogurt with cocoa powder and strawberries.
  • Lunch: A plate of stirfried beef with lettuce and bell peppers.
  • Dinner: Cauliflower salad mixed with vegetables.

4.6 Day 6 Keto Meal Plan

  • Breakfast: A cheese pancake with blueberries.
  •  Lunch: A plate of radish salad mixed with shrimp.
  • Dinner: A plate of white fish cooked in olive oil, kale, and roasted pine nuts.

4.7 Day 7 Keto Meal Plan

  • Breakfast: A plate of fried eggs with mushrooms.
  • Lunch: A plate of panseared chicken with broccoli.
  • Dinner: A plate of spaghetti with mixed salad.

5. Keto Diet Snack Ideas

If you still feel hungry or want to include additional snacks in your Keto diet, consider these Keto-friendly snack suggestions:

  • Cheese salad mixed with olive oil, avocado salad with boiled eggs, or tuna salad with oil.
  • Salmon sushi rolls with salad, shredded cucumber, and seaweed.
  • Grilled shrimp skewers with bell peppers.
  • One or two hard-boiled eggs with spinach drizzled in olive oil and salt.
  • Mixed nuts (almonds, cashews, walnuts, macadamia nuts, etc.).
  • Dark chocolate.
  • Greek yogurt mixed with cereal or oats.
  • Greek yogurt blended with coconut smoothie.
  • Fermented vegetables such as pickled cucumbers, kimchi, or pickled carrots and radishes.

6. Common Mistakes When Following the Keto Diet

While the Keto Diet can be highly effective, there are several common mistakes that can hinder its success.

Common Mistakes When Following the Keto Diet
Common Mistakes When Following the Keto Diet

6.1 Eating Too Much Fat

While the Keto diet encourages the consumption of healthy fats, ingesting too much fat can increase cholesterol levels and slow down energy metabolism. Therefore, it’s recommended to limit fat intake to 70-80% of your total daily energy intake to ensure health safety.

6.2 Consuming Too Many Nuts and Dairy Products

Nuts and dairy can provide the necessary protein and fats for the Keto diet. However, most nuts and dairy products contain high fiber and calorie content (with 100g of nuts averaging 400-600 calories), which can lead to diarrhea or rapid weight gain if consumed in excess. To effectively lose weight with the Keto diet, consume these foods in moderation or divide them into smaller portions.

6.3 Fear of Consuming Too Much Protein

Many people fear that consuming too much protein on the Keto diet might lead to protein overload, increased blood sugar levels, fat accumulation, and a higher risk of diabetes and obesity. However, studies have shown that protein consumption typically has little to no impact on blood sugar levels. In fact, protein tends to stabilize blood sugar by reducing carb absorption.

So, don’t be afraid of protein while following the Keto diet. One gram of protein provides only 4 calories, while one gram of fat provides 9 calories. Consuming moderate amounts of protein will keep you full longer, help maintain ketosis, and reduce overall calorie intake more effectively than consuming too much fat.

6.4 Chasing Higher Ketone Levels

When your body enters ketosis, your blood ketone levels range from 0.5 to 3.0 mmol/L. Levels below 0.5 mmol/L indicate the body is not in a fat-burning state of ketosis. Some Keto diet followers mistakenly believe that maintaining higher ketone levels will result in more fat burning. However, higher ketone levels do not necessarily support weight loss, as weight loss occurs when the total calories burned exceed the calories consumed.

7. Frequently Asked Questions About the Keto Diet

7.1 Is the Keto Diet Safe?

The Keto diet is generally safe and poses minimal risk to the body. However, if you are on medication for diabetes or high blood pressure, it is advisable to consult with your doctor before starting this diet. Additionally, the Keto diet is not recommended for pregnant or breastfeeding women or individuals with rare metabolic conditions.

7.2 How Much Weight Can You Lose on the Keto Diet?

There is no exact answer to this question, as weight loss varies among individuals. Most people who follow the Keto diet can lose between 1 to 4.5 kg (2 to 10 pounds) in the first week. However, it is important to note that this initial weight loss includes both body fat and water weight. Therefore, research indicates that during the first week of the Keto diet, you may feel more thirsty and need to drink more water than usual.

In the following weeks, the weight loss process may slow down, and many people typically lose around 0.5 to 1 kg (1 to 2 pounds) per week. Some may lose more or less than this amount, depending on various factors.

7.3 What Is the Difference Between Keto and Low-Carb Diets?

Both Keto and low-carb diets focus on reducing carbohydrate intake. However, the key difference lies in the recommended ratios of carbohydrates, proteins, and fats:

  • Keto Diet: Extremely low in carbs (5-10% of total daily energy, not exceeding 50g of carbs per day), high in fats (65-80%), and moderate in protein (10-25%).
  • Low-Carb Diet: Low in carbs (10-30% of total daily energy, not exceeding 150g of carbs per day), high in protein (50%), and moderate in fats (20-35%).

In the Keto diet, carbs are reduced to induce a state of ketosis in the body, where fat is burned for energy. In contrast, the Low-Carb diet may not always induce ketosis due to higher protein levels, which can prevent the body from entering this metabolic state.

8. Conclusion

These are all the essential details you need to know about the Keto diet. We hope this article has helped you understand what the Keto diet is and the benefits it offers. The Keto diet can significantly improve your physique. However, besides following the ketogenic diet, it is also crucial to maintain a proper exercise and rest regimen to keep your body healthy and balanced. Grove Health Bondi wishes you success in incorporating ketosis into your lifestyle to achieve a perfect figure quickly.

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Glenn Salkeld
Glenn Salkeld
Professor Glenn Salkeld is a health economist with more than 30 years experience in public health research and a PhD in the economics of preventive health care. Glenn has a particular interest in screening and diagnostic test evaluation based on the implementation of multi-criteria decision analysis.

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