If you want to learn how to keto diet for weight loss and health, you have come to the right place! But wait! It`s not what you think! Counting your macros to ensure you are keto for weeks on end is unnecessary. Instead, the aim is to teach your body to become metabolically flexible. You get started by following my plan for only 7-10 days to enjoy lasting benefits.
Keto Diet for Beginners
Before we jump into how to keto diet for weight loss and health, let’s review the basics for those needing a refresher. The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carb diet that aims to put your body in ketosis, burning fat for fuel instead of carbohydrates.
Keto Diet What to Eat
The macro rules are the most important to follow when you keto diet for weight loss and health. Your macros will be 5 percent carbs, 25 percent protein, and 70 percent fat. This will amount to between 20 and 50 grams of carbs.
Here are some foods that are generally allowed on the keto diet:
- Meat: beef, pork, lamb, chicken, turkey, etc.
- Fish and seafood: salmon, trout, tuna, mackerel, shrimp, etc.
- Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini, asparagus, etc.
- Eggs: whole eggs are a great source of protein and healthy fats.
- Nuts and seeds: almonds, macadamia nuts, walnuts, sunflower seeds, etc.
- Dairy: cheese, butter, cream, yogurt (unsweetened), etc. (I avoid dairy as much as possible because it causes inflammation.)
- Healthy fats: olive oil, coconut oil, avocado oil, MCT oil, etc.
- Sweeteners: Stevia, erythritol, and other low-carb sweeteners.
Here are some foods that should be avoided on the keto diet:
- Grains: bread, pasta, rice, cereal, etc.
- Sugars: candy, soda, fruit juice, desserts, etc.
- High-carb vegetables: potatoes, carrots, corn, peas, etc.
- Most fruits: apples, bananas, oranges, grapes, etc.
- Legumes: beans, lentils, chickpeas, etc.
- Processed foods: anything that is packaged and processed.
I keep it simple on my keto cycles, as seen in my How to Keto Diet for Weight Loss meal plan.
Check out my low-carb foods PDF cheat sheet to know exactly how many grams of carbs are in the most common low-carb foods.
Keto Diet Advantages and Disadvantages
Here are some advantages and disadvantages of following a keto diet:
Advantages:
- Weight loss: The keto diet is effective for weight loss because it puts the body into ketosis, burning fat for energy instead of carbohydrates.
- Better blood sugar control: The keto diet can be helpful for people with type 2 diabetes or insulin resistance because it lowers blood sugar levels and reduces the need for insulin.
- Improved mental clarity: Some people report feeling more mentally clear and focused on the keto diet.
- Reduced inflammation: The keto diet has been shown to reduce inflammation, benefiting overall health.
Disadvantages:
- Initial side effects: When starting the keto diet, many people experience side effects such as fatigue, headaches, and constipation.
- Nutrient deficiencies: The keto diet restricts certain food groups, such as fruits and whole grains, so getting your body’s nutrients can be challenging.
- Restrictive: The keto diet can be challenging to stick to because it is highly restrictive and difficult to follow in social situations.
It’s important to note that the keto diet may not be appropriate for everyone,
Keto Diet Side Effects
The ketogenic diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years for its potential to aid in weight loss and improve certain health conditions such as epilepsy, type 2 diabetes, and metabolic syndrome. While the keto diet may have some benefits, it also has potential side effects, especially during the initial phase of
Some common side effects of the keto diet include:
- Keto flu: This is a temporary set of symptoms that can occur during the first week or two of the diet, including headache, fatigue, dizziness, nausea, and irritability. I didn’t get the keto flu this time, which surprised me. I think it’s because I loaded up on electrolytes from day 1. Get more help here.
- Digestive issues: Some people may experience constipation, diarrhea, or other digestive problems while on the keto diet due to a lack of fiber and changes in gut bacteria. It will likely be temporary. Here’s what you need to know.
- Bad breath: The keto diet can cause bad breath due to increased ketone production, which can cause a fruity or metallic odor. Here are some tips to get rid of it.
- Decreased athletic performance: Since the keto diet limits carbohydrate intake, it may not be ideal for athletes or people who exercise high intensity. However, this is not always true. For moderate exercise, it may just take some adjustment and you will perform well.
It’s important to note that not everyone will experience these side effects. Many can be managed by staying hydrated, eating a balanced diet, and gradually easing into the keto diet rather than making abrupt changes. Talking to a healthcare professional before starting the keto diet is essential, especially if you have any pre-existing medical conditions or take any medications.
How to Lose Weight Without Counting Macros or Calories
I just did a keto cycle because I was feeling low on energy, my mood wasn`t great, and my sleep was not either. Plus, my cravings were returning, and I found it difficult to fast long enough to get into ketosis. If you don’t know how I lost 30 lbs after 40 without counting macros or calories, read How I Lost Weight After 40: My Success Story. My approach relies on teaching your body to be metabolically flexible, which means you can easily switch from glucose to ketones for energy. You will benefit from my methods if you notice the following symptoms:
- Food cravings: If you struggle with wanting to eat food even when you are not hungry.
- Needing something sweet: After a meal, you feel the need to eat something sweet.
- Feeling hangry: You have a hard time going without food between meals. Hunger makes you “angry.”
- Feelings of guilt around food: You constantly feel guilty because you know you are not hungry and shouldn’t eat, but you can’t help it.
- Fatigue and signs of inflammation: Maybe you noticed you are bloated, your face looks inflamed (puffy or red), or you have water retention.
Losing weight and feeling your best is hard when all you can think about is food! If that’s you, no worries! I found a solution that works!
How to Keto Diet for Weight Loss and Health
I am in maintenance mode now, but I still do keto cycles occasionally when I start feeling like food is beginning to control me again, as opposed to me controlling my food intake. It works well! How frequently you do this will depend. You have to pay attention and see how you feel. If you practice intermittent fasting (which I recommend for weight loss), you won’t have to go through a keto cycle more than once a year. If, like me, you are in maintenance mode and rarely fast for 20 hours or more, you may have to do it more often.
Here’s how it works:
- Follow the keto diet for at least 5 days, up to 10. Ensure to log your foods to avoid consuming more than 5% of your calories in carbs. Check out my Intermittent Fasting Keto Meal Plan or the plan I provide in this post.
- Keep track of your ketone levels if you have a ketone monitor. If you don’t, I highly recommend one, but you will know when you are in optimal weight loss ketosis by how you feel. You will be much less hungry and have more energy. Optimal weight loss ketosis is above 1.0 mmol/L for most women. Mine sits anywhere between 1.00 and 1.5 mmol/L.
- When you notice that you are in optimal weight loss ketosis before noon, mission accomplished! You can ease out of your keto cycle the next day. It will probably take you 4-5 days to feel the difference and achieve optimal weight loss ketosis.
- If your goal is weight loss, practice intermittent fasting for at least 20 hours 4-5 days a week to maintain your metabolic flexibility.
- If your goal is overall health, fast for 20 hours once a week.
Pretty simple, right? Well, yes, overall, it is pretty straightforward, but you may have many questions regarding the process of using intermittent fasting to achieve your weight loss goals. That’s why I created an all-in-one program for women who want to lose weight without counting calories or macros while kicking the food cravings. My program includes meal plans, mini-coaching videos, checklists, worksheets, and more…
Keto Diet Plan for Beginners
Are you convinced that you want to implement a keto cycle into your wellness journey and want a free women’s keto diet plan? I have you covered! I will tell you exactly what I hate during my latest keto cycle. My meals were dairy-free, simple, and delicious.
Women’s Keto Diet Plan Free
If you are wondering why this keto diet plan for weight loss is for women, it’s because of the calorie number. Women will usually need less than 2,000 calories a day if they want to lose weight. My meal plan and recipes provide about 1,700 calories or less a day. Now, you can adjust and eat more, of course!
Here’s my keto diet plan (all the recipes are included below):
Day 1
Breakfast: Keto Coffee With Macadamia Nut Milk
Lunch: Healthy Fat Salad and 3 Deviled Eggs
Dinner: Roasted Chicken (2 cups shredded) With Guacamole
Day 2
Breakfast: Keto Coffee With Macadamia Nut Milk, Shredded Chicken with Tamari Sauce
Lunch: Greek Meatballs with a Large Cucumber
Dinner: Greek Meatballs with Avocado Salad
Day 3
Breakfast: Keto Coffee With Macadamia Nut Milk, Fried Eggs with Mayo
Lunch: Greek Meatballs With Romaine Lettuce and 2 Tbsp olive oil
Dinner: Feta and Spinach Sausage
Snack: Fat Bombs
Day 4
Breakfast: Coffee With Half and Half Cream
Lunch 2 cups Shredded Chicken and 1 Grilled Artichoke
Dinner: Greek Meatballs with 1 Cup Sauteed Broccoli in 2 Tbsp coconut oil
Snack: Fat Bombs
Day 5
Breakfast: Coffee With Half and Half Cream
Lunch: Grilled Chicken Skewers (West End Cuisine) and 3 Fried Eggs
Dinner: Sauteed Cauliflower with Prosciutto, Garlic Stuffed Olives
Day 6
Breakfast: Keto Coffee and Keto Bomb
Lunch: Sauteed Cauliflower With Fried Eggs and Garlic-Stuffed Green Olives
Dinner: Pork Roast With Sauteed Broccoli
Day 7
Breakfast: Keto Coffee With Sauteed Cauliflower and Garlic Stuffed Green Olives
Lunch: Fried Eggs
Dinner: Roast Beef With Healthy Fat Salad
Keto Recipes
All the recipes for your keto diet plan in one place! Track your foods, but, you can probably interchange your meals without wrecking your daily macros.
Coffee Recipes:
Coffee With Macadamia Nut Milk: 1 cup black coffee with 3/4 cup macadamia nut milk, 1 Tbsp coconut oil, and 1/2 Tbsp erythritol and monk fruit sweetener
Coffee with Half and Half Cream: 1 cup black coffee with 4 Tbsp half and half and 1/2 Tbsp sweetener
Keto Coffee: 1 cup black coffee with 3 Tbsp whipping cream, 1/2 Tbps sweetener, and 1 Tbsp butter
Salad Recipes:
Healthy Fat Salad: Half a head of romaine lettuce, 1/4 of a large cucumber, one jarred grilled artichoke, 1/2 Tbps hemp hearts, 2 Tbps olive oil with seasonings of your choice (including some vinegar if you want)
Avocado Salad: Half a head of romaine lettuce, 1/4 of a large avocado, 1/4 of a tomato, 2 Tbsp olive oil with seasonings of your choice
Guacamole Recipe:
1/4 of a large avocado, 1/4 of a tomato, a splash of lemon or lime juice, ground cumin, garlic powder, and salt to taste.
Shredded Chicken Recipe:
I just seasoned the skin of a whole chicken with a bunch of spices like salt, smoked paprika, oregano, onion, and garlic powder. Then, I roasted it in the oven until cooked.
Greek Meatballs:
This is the recipe I used, but I omitted the feta cheese.
Fat Bombs:
I used this fat bomb recipe.
Sauteed Cauliflower With Prosciutto Recipe:
Sautee 1 cup of chopped cauliflower and 1/4 of tomato in 2 Tbsp of coconut oil. Add 100 grams of prosciutto and continue cooking until desired tenderness.
How to Keto Diet for Weight Loss Video
In Summary
The keto diet works for weight loss because it stabilizes your appetite, not only while on the keto diet but for a while afterward. I recommend you take full advantage of its healing effect by doing short-term keto diets that average between 5-10 days. Continue on your weight loss and health journey using longer fasts regularly (4-5 days a week for weight loss or one day a week for maintenance). Whenever you fall off the wagon with your fasting and notice your appetite increasing again, don’t wait too long! Implement another keto cycle.
