This is the Keto Diet plan for beginners and today we are going to guide you through some step-by-step tutorials to get you started on a long weight journey. Remember, this is not a quick weight loss plan. This is forever.
After about three weeks of writing my low-carb and keto posts, I think it’s time to share the keto diet plan for those of you who are interested in learning more about this diet. You have to leave here with a real understanding of how keto works. This is my job, to make this very simple and anyone can do it. While I don’t want you to know just how to make keto work, I want you to understand keto inside and out!
For now, you probably want to know what you need to eat, how much you should exercise, and which foods you need to avoid. All of these ingredients are important, but honestly, the most important thing you can do is really understand how your body works, which we’ll get to after I give you what you want.
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Keto Diet Plan for Beginners: The Statistics
Get to know your body:
1) The first thing you need to do before starting to plan is figure out where you are right now.
Weigh and measure yourself. While BMI calculators are not the best way to find out your body fat, most of us don’t have the money to do it professionally.
You need to know these stats:
Weight: It is best to weigh first thing in the morning completely naked. This will help you keep up with your true weight before eating and without clothes.
Height: I hope you know this, but who knows, maybe you’re all grown up!
Hips: Stand with your feet 4 inches apart and measure the widest part of your hips.
Calf: Put your weight on your dominant leg and measure your calf from its widest part—about halfway between your knee and your ankle.
Thigh: Stand with your feet 12 inches apart. Measure the top of your thigh at the widest part
Wrist: Measure in between the bony part of your wrist and the beginning of your hand.
Forearm: Tighten your muscles and measure the largest part of your forearm.
Once you have your stats, you can enter them into your BMI calculator to get your BMI. You see, I have about 18% body fat, keep all your numbers in a progress diary that you can refer to stay motivated and track your progress. Like this – try it out, this journal is perfect! It has pages for notes, goal setting, daily goals, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!
2) Now you need to do some learning before we move any further. Start by learning more about ketosis itself and the pitfalls you need to watch out for. I love Bodybuilding.com and I think this article on the keto diet is perfect for beginners, so go check it out. Unless you are planning to start the bodybuilding part, 2 of the article will not apply to you.
Keto Diet Plan for Beginners: Personal Macros
3) Now that you have the information you need about your current body condition and ketogenic status, head over to this Keto Calculator Tutorial, and find out how many grams of carbs, fat, and protein you need each day to lose weight. These numbers are very important, so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see it when planning meals.
Keto Diet Plan for Beginners: Goals
4) So, how are you? Are you excited to see the numbers behind what you will eat? You should be, because you are about to discover how you can lose weight, and still enjoy great-tasting foods! This will be the last big project you complete before we get to the actual food.
5) Now you must know where you are and where you want to be. These are the first steps. Now is the time to start planning your meals. You can use these food lists to help you figure out what types of foods you should eat. Remember that this is not a diet plan that has an expiration date. This is a lifestyle change that you will pass on to your children.
If you start eating 20 grams of carbs per day, you should slowly move up to 50 grams when you reach your goal. Once you reach your goal, you can increase your carbs as you see how they affect your weight. If you eat fruit for a week and gain weight, cut back. You have to know what is best for you. Ketosis is usually reached by consuming only 50 grams of carbs or less each day, so this should be your starting range. I won’t get over this until you reach your target weight and start exercising daily (more on exercise at the bottom of this post).
Keto Diet Plan For Beginners: Food
6) It’s your turn now! Get down to business creating healthy, delicious, low-carb, keto-friendly meals you’ll love! If you’re wondering what to expect, be sure to read my weekly experience posts and subscribe because I’ll be writing more daily!
In the near future, we’ll be releasing more sophisticated features, but for the time being, you may get started using our easy-to-use keto calculator.
Keto Diet Calclator
Adults in United States, average :