If you’re looking for a way to lose weight without starving yourself, then a ketogenic diet is a healthy way to do it. I lost over eighty pounds on the keto diet, and I’m telling you if a forty-year-old mother of three can do it you can too! The ketogenic diet is legit. It’s not a fad or a trend despite what Instagram hashtags may lead you to believe. And you know what? It’s not a vanity thing either. Yes, you’ll shed massive amounts of weight so you can fit into those jeans you can’t even look at right now in the back of your closet, but the keto diet also improves your health.Studies have proven that the ketogenic diet reduces factors for diabetes, heart disease, stroke, Alzheimer’s, and epilepsy. Which makes perfect sense since it was developed for patients with epilepsy in 1921.

My point is that the keto diet has been around a long time with an excellent track record. The fact that it was developed by a physician and is based on scientific medical facts makes it easy to trust and a little hard to understand at first. I’ll try my best to break it down for you.

The ketogenic diet forces your body into a metabolic state known as ketosis. Don’t let that scare you. Ketosis is a natural metabolic state. Ketones are produced when you eat minimal amounts of carbohydrates and moderate amounts of protein. When your body doesn’t have carbohydrates to burn for energy, it burns fat. Simply put, on a keto diet, you are changing your body into a fat burning machine!

KETOGENIC DIET RULES

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

As a rule I hate rules, but you’ve got to understand a few basic concepts ok-rules-of the ketogenic diet so you don’t accidentally throw your diet off track! Or worse-end up gaining weight. Now, I want you to keep in mind that low-carb diets have appetite suppressing effects. In other words, you’re not going to be counting down the minutes until your next meal on the keto diet!

KEEP CARBS UNDER 50

You need to limit your carbohydrate intake to 20-50 grams of carbs per day. You may be thinking that’s an awfully wide range there, Heather. And you’re right. It is a wide range because that’s an estimation. So what are you supposed to do? Average it out & hope for the best?

Um, No.

Use this Free Keto Calculator to find out exactly what your number is. I’ll wait right here while you do it!

With the keto diet, 5-10% of your calories come from carbohydrates, 15-30% of your calories should come from protein, and 60-75% of your calories are derived from fat.

Ready to talk food? There are so many fabulous foods on the keto diet and so many delicious ways to prepare them that you almost forget about bread. Almost.:)

FOODS RECOMMENDED ON A KETOGENIC DIET

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

MEAT

  • Alligator
  • Bear
  • Beef
  • Bison
  • Boar
  • Buffalo
  • Deer
  • Buffalo
  • Elk
  • Lamb
  • Moose
  • Pork
  • Snake
  • Veal

CURED MEATS

Pepperoni – Bacon – Hot Dogs – Deli Meat – Sausages – Salami

POULTRY

  • Chicken
  • Hen
  • Quail
  • Turkey
  • Pheasant
  • Duck

FISH

  • Anchovies
  • Bass
  • Catfish
  • Cod
  • Halibut
  • Flounder
  • Eel
  • Haddock
  • Red Snapper
  • Sardines
  • Salmon
  • Sole
  • Trout
  • Tuna
  • Tilapia
  • Mackerel
  • Mahi Mahi
  • Orange Roughy

SHELLFISH

  • Abalone
  • Caviar
  • Crab
  • Clams
  • Lobster
  • Mussels
  • Octopus
  • Oysters
  • Scallops
  • Shrimp
  • Snails
  • Squid

EGGS

  • Chicken Eggs
  • Goose Eggs
  • Duck Eggs
  • Quail Eggs

FRUITS

[MOST FRUIT IS TOO HIGH IN CARBS TO RISK IT! THESE ARE OK IN VERY SMALL AMOUNTS]

  • Avocados & Olives
  • Blackberries
  • Blueberries
  • Cranberries
  • Lemon
  • Lime
  • Raspberries
  • Strawberries

VEGETABLES

  • Arugula
  • Asparagus
  • Artichokes
  • Broccoli
  • Bell Peppers
  • Boy Choy
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Endives
  • Fennel
  • Green Beans
  • Jalapeño Peppers
  • Garlic
  • Iceberg Lettuce
  • Kale
  • Leeks
  • Mushrooms
  • Mustard Greens
  • Onions
  • Peppers
  • Scallions
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Zucchini

DAIRY

  • Butter
  • Blue Cheese
  • Brie
  • Cheddar
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Greek Yogurt
  • Goat Cheese
  • Half & Half
  • Heavy Whipping Cream
  • Mozzarella
  • Parmesan
  • Provolone
  • Ricotta
  • Swiss
  • Sour Cream

NUTS & SEEDS

  • Almonds
  • Brazil Nuts
  • Cashews
  • Hazelnuts
  • Macadamias
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seed
  • Soy Nuts
  • Sunflower Seeds
  • Walnuts

FOODS TO AVOID ON A KETOGENIC DIET

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

GRAINS

  • Pasta
  • Rice
  • Wheat
  • Oats
  • Barley
  • Rye
  • Corn
  • Beer
  • Quinoa
  • Couscous
  • Rice Flour
  • Bran
  • Buckwheat
  • Millet
  • White Flour
  • Wheat Flour
  • *Most Flours As A Rule 

SUGAR

SUGAR IS NOT ALLOWED! AVOID THESE COMMON SUGAR FILLED FOODS!

  • Sodas
  • Juice
  • Sports Drinks
  • Chocolate
  • Ice Cream
  • Cookies
  • Candy
  • Fruit Juice

AVOID THESE INGREDIENTS

  • White Sugar
  • Agave
  • Brown Sugar
  • Corn Syrup
  • Coconut Sugar
  • Fructose
  • Dextrose
  • Lactose
  • Glucose
  • Honey
  • Maple Syrup

FRUIT TO AVOID

  • Canned Fruit
  • Apples
  • Orange
  • Bananas
  • Kiwi
  • Grapes
  • Peaches
  • Watermelon

NO Processed Foods! If it comes in a bag or a box it’s probably processed food which is NOT on the keto diet!

STAY AWAY FROM

  • Bread
  • Cereal
  • Cakes
  • Chips
  • Pastries
  • Pretzels
  • Pancakes
  • Snack Bars
  • Most Sauces
  • Crackers
  • Baked Goods
  • Muffins
  • Ice Cream

AVOID MILK

Both full & low-fat milk are not allowed as they are high in carbs

LEGUMES

Avoid All Beans, Lentils & Soybeans on the Keto Diet! 

  • No Chickpeas
  • No Baked Beans
  • No Black Beans
  • No Pinto Beans
  • No Kidney Beans
  • No Lima Beans

(*Exception for Green Beans & Peas-You can have those)

HOW MUCH WEIGHT WILL I LOSE?

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

Weight loss varies from one person to another-everyone’s body is different, y’all! If you have a lot of weight to lose (like I did), you may notice more weight loss at the beginning of your diet. The average weight loss on the keto diet after the first week is usually around 10 pounds.

Now please don’t get too excited.

I’m about to bring you down.

This initial weight loss is water weight (I know, I know, weight is weight…but still…) See, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically. And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis!

7 DAY KETOGENIC MEAL PLAN

I’ve been in your shoes and I know starting a new diet is a challange. There’s a lot to learn and a ton of recipes to scroll through on Pinterest! I could spend all day pinning. Moment of truth: I have. But you know what? My unhealthy obsession with Pinteresty things helped me select these recipes for you to make starting the ketogenic diet a little more manageable! I’m not going to lie to you-planning keto meals and shopping lists takes time and work! 

If you’re already too busy for words and you struggle with meal planning, don’t worry!

Tastaholics will do all the work for you and deliver weekly keto meal plans to your inboxalong with a shopping list for the week’s food!

Bam! You’re all done!   

KETOGENIC BREAKFAST RECIPES

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

KETO MEXICAN BREAKFAST CASSEROLE | KETODIET BLOG

LOW CARB KETO BREAKFAST BURRITO BOWL | KETOGASM

KETO SAUSAGE BREAKFAST SANDWICH | HEY KETO MAMA

ROCKET FUEL KETO MILKSHAKE | HEALTHFUL PURSUIT

SMOKED SALMON BREAKFAST BOMBS | RULED.ME

MONTE CRISTO BREAKFAST SANDWICH | WICKED STUFFED

PALEO SAUSAGE EGG “MCMUFFIN” | NOM NOM PALEO

 

KETOGENIC LUNCH RECIPES

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

SALMON & AVOCADO NORI ROLLS | EAT DRINK PALEO

ZUCCHINI CRUST GRILLED CHEESE | THE IRON YOU

VIETNAMESE NOODLE BOWL SALAD | KETOGASM

KETO CHICKEN ENCHILADA BOWL | HEY KETO MAMA

CAPRESE TUNA SALAD STUFFED TOMATOES | MY COOKING SPOT

VEGETARIAN KETO CLUB SALAD | RULED.ME

SPICY SHRIMP & AVOCADO SALAD WITH TAHINI DRESSING | OH SNAP! LET’S EAT!

 

KETOGENIC DINNER RECIPES

The Hungry Girl's Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan Looking for keto diet tips for beginners? Check out this easy Free 7-day keto diet meal plan for week one! Includes ketogenic diet recipes for breakfast, lunch, and dinner! Awesome tips for beginners with keto food lists and rules of the ketogenic diet! If you want to know how to lose weight on the keto diet, read this now or pin it for later! #keto #ketodiet #ketogenicdiet #ketorecipes #ketogenic #mealplanning

EASY PORK STIR FRY WITH VEGETABLES | LOW CARB MAVEN

LOW CARB CHICKEN SAUSAGE & VEGETABLE SKILLET | PEACE LOVE AND LOW CARB

KETO SLOW-COOKER BEEF & BROCCOLI | WICKED STUFFED

ZUCCHINI PASTA WITH CHICKEN & PISTACHIOS | HEALTHY BODY FORMULA

SHEET PAN SALMON SUPPER | NOM NOM PALEO

COCONUT CHICKEN FINGERS | CIVILIZED CAVEMAN

CREAMY AVOCADO “PASTA” WITH CHICKEN & ASPARAGUS | THE HEALTHY FOODIE

 

LEAVE A REPLY

Please enter your comment!
Please enter your name here