Is Keto the Right Choice For You? Check Out This Keto Diet Plan for Beginners
What’s the deal with the keto diet? Is it just another fad? The short answer is no.
It’s possible that following a keto diet plan (for a time) can restore balance to the body and deliver us from the damage we’ve done with large quantities of sugar and carbs.
Some doctors say keto is not a long-term solution. That is, it’s not an entirely balanced way of living because it focuses on the removal of carbs from our diet, and not all carbs are bad.
For a time, if you focus on protein and vegetables, it’s possible the keto diet plan can restore balance to your insulin levels and lead you down a new path.
Let’s take a look at an easy diet plan for someone interested in this lifestyle change.
Breakfast
Protein is the name of the game here. Breakfast combinations can include:
Eggs
Low fat or nonfat Greek yogurt
Meat
Cheese
Seeds
Nut butter
Oils
Avocado
For the eggs and meat category, you can enjoy an egg or two. Did you know there are sixteen different ways to prepare eggs?
Pair that with some sort of breakfast meat like bacon, sausage, turkey sausage, or even veggie sausage.
Greek yogurt is another alternative. Yogurt, in general, is great for gut health. You just have to consider that you’ll need to forego the granola or fruit. This is where you might consider sprinkling in sunflower or chia seeds.
Finally, when you think of avocado, you think of toast, don’t you? Fear not; there are plenty of keto breads out there that are low on carbs. You can also rotate in nut butter, like all natural peanut or almond butter.
Lunch and Dinner
Lunch and dinner can be considered together because there are a lot of overlapping options here:
Poultry
Fish
Meat
Cheese
Oils
Vegetables
Condiments
Poultry, of course, includes chicken and turkey. For the fish, it’s helpful to stick to fatty fish like salmon, mackerel, or herring. For the meat, stick to lean selections of beef or chopped meat.
Like Greek yogurt, you want your cheese selections to remain low in fat. Have fun with different varieties.
Oils are another source of healthy fats. Branch out beyond classic olive oil for avocado, sesame, or coconut oil. You might be delighted by the new flavor sensations you create.
Vegetables are your friend on the keto diet. Stick to non-starchy vegetables like greens, tomatoes, mushrooms, or peppers. Try to avoid anything in the potato family.
Finally, have fun with condiments. Watch your salt intake. But, try to find fun and festive ways to get creative with pepper, vinegar, lemon juice, fresh herbs, and new spices.
Avoid mayo and ketchup for a time (based on their sugar levels). But, remember, keto doesn’t have to last forever!
Snacks
What does snack time look like without chips, cookies, or even fruit? There are still plenty of options on the table:
Nut butters
Cucumber slices
Seeds and nuts
Eggs
Cheese
Crunchy vegetables
Berries and fruit
Lean into nut butters. Dip cucumber slices in almond butter. They’re also a tasty delight with nonfat Greek yogurt.
Snack on different seeds and nuts. Boil an additional egg or two with breakfast for snack time. Pair that with a cheese stick or two.
Crunchy veggies like carrots, celery, and bell peppers are also great. Over time, as you start to reintroduce certain items back into your diet, you can reincorporate berries and other fruits.
Keto Side Effects
Anytime we remove ourselves from a balanced way of living, our bodies might have something to say about it.
It’s important to speak to your healthcare provider before making this sort of lifestyle change because having a protein-rich diet that’s almost entirely lacking in fibrous grains can usher in unwelcomed side effects if we’re not careful. Here are a few to take note of.
Increased Stress On Our Kidneys
Our kidneys are two of the hardest-working organs in our body. They filter out a lot of the junk we put into it. They also break down protein. When we “go keto,” we tend to load up on meat.
It’s difficult to know when or if we’ve crossed the line and put too much strain on our kidneys. So this is a good time to stay on top of bi-annual check-ins with your primary care physician to make sure everything’s in working order.
Constipation
Going keto means we’re laying off high fiber grains and, for a while, fruit. Of course, there are many benefits to striking sugar from our system.
But, the give and take here can lead to a feeling of being backed up. Ask your doctor if he or she would recommend fibrous dietary supplements.
Intensified Cravings
You’re probably starting to see a theme here. When we take our body to certain extremes, it’s going to try to level the playing field. This is why the cliché about balance and moderation is true.
Your healthcare provider may have no problem with you following a keto diet. But, he or she may recommend a return to a more balanced diet over time.
Meanwhile, as you’re adhering to the plan, your cravings for carbs may intensify. After a lifetime with carbs (whether our intake was balanced or not), when we remove them from our body, our brains might take note of the absence and release a chemical called neuropeptide-y.
One of the things this compound does is signal to the body that it needs more carbs. In this instance, it’s no longer a simple battle of self-will.
A Keto Diet Plan for You
Find creative ways to make this lifestyle change work for you. The keto diet plan is not a one-size-fits-all affair.
Our taste buds alone will make it look different for everyone and we also need to be aware of potential side effects that may need to be mitigated over time.
Still, filling our bodies with less sugar and carbs is an interesting prospect. We hope that, if you give this lifestyle change a try, you’ll find new and exciting ways to make it work for you!