Keto Diet Beginner

For the beginners who have gotten this recipe, it would be quite useful for you to take the 28-day meal plan as a helpful guide, but you should definitely step out from that comfort zone sooner or later as you progress along your keto adventure! This is what the multiple recipes are for, so that you can pick and choose those which are most attractive to your palate.

What is a Keto Diet?

A keto diet beginner is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy.

It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

FOODS TO ENJOY ON THE KETO DIET BEGINNER :

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Focus on grass-fed or pasture-raised fatty cuts of meat and wild-caught seafood, avoiding farmed animal meats and processed meats as much as possible.

• Beef • Chicken • Eggs • Goat • Lamb • Pork

• Rabbit • Turkey • Venison • Shellfish • Salmon

• Mackerel • Tuna • Halibut • Cod • Gelatin

• Organ meats

Healthy Fats :

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• Butter • Chicken fat • Coconut oil • Duck fat

• Ghee • Lard • Tallow • MCT oil • Avocado oil

• Macadamia oil • Extra virgin olive oil

• Coconut butter • Coconut milk • Palm shortening

Vegetables :

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• Artichokes • Asparagus • Avocado • Bell peppers • Broccoli • Cabbage • Cauliflower

• Cucumber

• Celery • Kohlrabi • Lettuce • Okra or ladies’ fingers • Radishes • Seaweed • Spinach

• Tomatoes • Watercress • Zucchini

Dairy Products :

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• Kefir • Cottage cheese • Cream cheese

• Cheddar cheese • Brie cheese • Mozzarella cheese • Swiss cheese • Sour cream

• Full-fat yogurt • Heavy cream

Herbs And Spices :

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• Basil • Black pepper • Cayenne • Cardamom

• Chili powder • Cilantro • Cinnamon • Cumin

• Curry powder • Garam masala • Ginger

• Garlic • Nutmeg • Oregano • Onion • Paprika

• Parsley • Rosemary • Sea salt • Sage • Thyme

• Turmeric • White pepper

Beverages :

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• Almond milk unsweetened • Bone broth

• Cashew milk unsweetened • Coconut milk

• Club soda • Coffee • Herbal tea • Mineral water • Seltzer water • Tea

Major foods you’ll need to avoid on the ketogenic diet :

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• All-purpose flour • Baking mix • Wheat flour

• Pastry flour • Cake flour • Cereal • Pasta • Rice

• Corn• Baked goods • Corn syrup • Snack bars

• Quinoa • Buckwheat • Barley • Couscous • Oats • Muesli • Margarine • Canola oil

• Hydrogenated oils• Bananas • Mangos • Pineapple

• Potatoes • Sweet potatoes • Candy • Milk chocolate • Ice cream • Sports drinks • Juice

cocktail • Soda

• Beer • Milk • Low-fat dairy • White sugar • Brown sugar• Maple syrup • Honey • Agave

Benefits of a Keto Diet Beginner :

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• Natural hunger suppression

• Sustainable weight loss and maintenance

• Clearer thoughts in the mind

• Experience better and more stable moods

• Improve energy levels and solve chronic fatigue

• Get your inflammation levels down

• Lower your triglycerides reading

• Improve your lipid panel readouts

• Less oxidative stress

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