Exercise, Food, Nutrition
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An Easy Ketogenic Diet Kickstarter Plan

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Falling off the wagon is easy. It’s getting back on it that’s tough.

If you’ve been a yo-yo dieter, or have stopped and started the ketogenic diet many times, then you might think that you’re pretty well-schooled in the subject.

The problem is, doing things from memory can create bad habits, and doing the same thing over and over loses its impact. Why? Because our bodies are clever – and know how to adapt.

Instead of doing the same old thing every time you want to make a go of ketogenic dieting, why not try a different approach?

Here we have a simple kick-starter plan for ketosis, if you (like so many of us inevitably do) have fallen off the wagon, or even if you’re completely new to the ketogenic diet.

keto diet for beginners

Preparation

The best way to prepare is to arm yourself with knowledge. I would HIGHLY recommend the book The Keto Diet Kickstart Program (which you can download for FREE from Amazon), which contains no-nonsense information and recipes for anyone starting their keto journey.

Once you’ve armed yourself with knowledge and resources, it’s time to prepare the other people in your life. Tell anyone you live with, your co-workers or anybody who might be likely to tempt you with chocolate bars or meals out at the local pizza parlour that you’re starting your diet – and are sticking to it.

Tell anyone you live with, your co-workers or anybody who might be likely to tempt you with chocolate bars or meals out at the local pizza parlour that you’re starting your diet – and are sticking to it.

Tell anyone you live with, your co-workers or anybody who might be likely to tempt you with chocolate bars or meals out at the local pizza parlour that you’re starting your diet – and are sticking to it.

If they roll their eyes, muttering ‘oh – not AGAIN!’, then all the better. This keeps you motivated and accountable. This time it’s for real.

A positive attitude is needed when you embark on any lifestyle change, big or small. You’ve heard the old saying ‘If you fail to prepare, then prepare to fail’, right? This couldn’t be truer when you take the leap and decide to fully commit to the ketogenic diet.

Don’t Cheat Yourself

This isn’t the sort of diet where you can allow yourself to cheat. The solid science behind the ketogenic diet dictates that if you cheat (i.e. you eat too many carbs), you will effectively be ‘thrown-out’ of ketosis, and your body will not be able to burn fat for fuel.

If you fall out of ketosis then your weight loss will surely slow, or stop altogether, as you will be predominantly eating a high-fat (and therefore high calorie) diet. If you really fall off the wagon – you can actually end up putting on weight as opposed to losing it.

The best thing to do is ensure that you are adequately prepared to embark on this new way of eating (and living), both mentally and in terms of your circumstances.

Luckily, we’ve put together a few resources that can help to set you off on the right track, making your transition into a ‘keto’ way of living much easier.

Perform a Cupboard Cleanse

Serious plans require serious actions. You’ve committed – so it’s time to start getting tough with yourself.

Go through your fridge, your food cupboards, your pantry and the ever-offending biscuit barrel, and take out ANYTHING that might tempt you.

If you’re living with someone that isn’t going to be joining you on your ketogenic journey, then do your best to keep the most tempting foods separate from where you keep the keto-friendly stuff. That way you won’t be constantly faced with temptation whenever you go to prepare a keto-friendly meal.

Tip: If you feel guilty about throwing away perfectly useful food just because it doesn’t fit with your new program – then consider donating it to a friend, family member or food bank.

Next, it’s time to hit the grocery store and stock up on some keto-friendly foods!

Keto Diet Shopping List

As a general rule of thumb, when following a ketogenic diet, or any diet for that matter, fresh and clean is always best in terms of food.

Avoid processed foods and opt for fresh meats and vegetables wherever possible (although frozen produce is fine, provided there aren’t any starchy preservatives or seasonings – always check the label).

Take a look at the sample ketogenic diet shopping list, containing some of the basic food products you should be purchasing:

  • Meat: chicken thigh, chicken breast, whole chicken, pork loin, pork belly, pork shoulder, bacon, ham, quality sausages with high pork content, lamb, ground meat (turkey, beef, pork, lamb), steak (sirloin, flank, rib eye, hanger, flat iron, chuck)
  • Fish: tuna, salmon, cod, shrimp, pollock, tilapia, lobster, swordfish, crab
  • Dairy: hard cheeses such as cheddar, waxy cheeses, cream cheese, heavy cream, eggs
  • Fats: Nuts, nut butters (with no added sugar – should contain nuts only), coconut oil, olive oil, grass-fed butter
  • Vegetables: cabbage, green beans, broccoli, kale, spinach, swiss chard, celery, eggplant, Romaine lettuce, zucchini, mushrooms, asparagus

Please note that this is just a basic guideline for the types of foods you should be purchasing. If you want to eat something that isn’t on the above list, be sure to do some research around that food item to determine whether it is acceptable on a ketogenic diet.

Next, it’s time to plan your meals for the week. Luckily, we’ve taken the hard work out of it for you, and provided a sample one-week meal plan to kick-start ketosis:

1 Week Keto Diet Meal-Plan

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Bulletproof coffee 3 boiled eggs, bacon, grilled mushrooms Keto-friendly breakfast tacos Ham and egg cups with fried mushrooms Low-carb breakfast biscuits  3 cheese omelette with scallions Sausage, poached egg and bacon
Snack 2 rashers of bacon with cream cheese Half an avocado with shrimps and mayo Coffee with heavy cream Handful of roasted peanuts Turkey roll-ups with cream cheese Keto-friendly fat bombs 15 Almonds, 1 boiled egg
Lunch Chicken salad with peppers, onion and lettuce Sirloin steak with roasted squash Ham salad with sesame seeds and olive oil Feta cheese, grilled asparagus and crispy bacon Creamy low- carb roasted cauliflower and garlic soup Tuna salad with boiled eggs and green beans Steak salad with scallions and blue cheese
Snack Turkey roll-ups with cream cheese Salami with cheddar cheese Peanut butter with celety sticks Keto lemon drizzle cake 3 chicken thighs Handful of mixed nuts Low-carb protein shake
Dinner Baked chicken thighs with roasted cauliflower Baked salmon with low-carb rice Steak salad with shrimp fried in butter & garlic Chicken stir fry with peppers, onions, shredded carrot Lamb chops with roasted mediterranean veg Low-carb, keto burger with cloud bread bun Baked cod with asparagus and butter
Snack Half an avocado with shredded chicken Low-carb protein shake 3 sticks of cheddar with mixed nuts Almond butter with celery sticks Keto-bacon brownies Low-carb protein shake 3 chicken legs

Special Store Cupboard Staples

We also suggest stocking up on a few store cupboard staples, to help you get your keto-cooking off on the right foot:

A few specialist condiments, treats and ingredients can go a long way in helping you to prepare tasty meals that you won’t get tired of!

Get Into Ketosis, Fast

Once you’ve planned your nutrition for the week, it’s time to get active.

One way to get into ketosis quickly and efficiently is by performing high intensity interval training (HIIT).

On the first day of your diet, perform a HIIT workout on a fasted stomach – ideally in the morning before breakfast. The reason you should do this is because HIIT is a very effective means of depleting stored glycogen, so that you enter ketosis more quickly.

As an added positive, performing a HIIT workout is fast and simple – and doesn’t even require any gym equipment (we’ve written a whole post about it, complete with a sample workout to get you started).

Don’t Fall off the Wagon

So there we have it. A simple, kickstarter plan to help you start your ketogenic diet off on the right foot. But this is just a guide – the hard work is up to you.

One thing to remember is that following a restrictive diet such as this can require a lot of planning and preparation – and a little bit of research. Search for free ebooks that give access to recipes and information about exercising on keto to speed up your weight loss (such as the Keto Diet Kickstart Program). Join online forums such as bodybuilding.com. Ask questions on blogs, and generally start curating all the information you need to succeed.

Check out some of the following posts to keep you both organized and motivated, helping to ensure that you don’t fall off the wagon once you start.

 

18 Comments

  1. Just stumbled across this from Pinterest and I love that you combined the HIIT with beginner guide! I’m currently on track but want to give this menu a try, too! Thanks.

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  2. Laura says

    This is a great idea, but what about those readers that are going to need more support than eye rolling motivation, and ridding/hiding the food that is not diet approved. Not everyone is that disciplined. Can you suggest more ways to emotionally and mentally prepare for making this lifestyle change? Maybe some smaller steps, and goals to reach for people that stress eat, or are genetically predisposed to be obese?

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  3. Vern C. says

    Love the article. I had success recently with a ketogenic diet. I lost 7# in weeks, it was awesome! I am going on vacation tomorrow so I kicked myself out of mode a week ago, but I plan on doing it again once I get home and will use this keto meal plan, it looks a little healthier than the meal plan I used.

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  4. I was searching for week plan for 600 calories diet on Pinterest when I came across your diet plan. I am all excited with the plan and feel that this plan is going to be better for me because I love the majority of the food that is on the plan. So I now want to keep positive and not to fall off the wagon!!! . I truly want to stop putting on weight and furthermore to loose weight and keep it off!!

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  5. I once saw a
    Bodybuilder who did Ketogenic Diet she looks wonderful. I always wanted to do this Diet.. Thank you for your informations and Diet Plan. My only problem is that I do not eat Pork. What else would I use to instead of Pork. I will try your Ketogenic Diet Plan.

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    • Hey Karen,

      You can pretty much eat all meats! Of course I’d do it in moderation and add some dark leafy greens. We also have plenty of products that we have approved in our shop as well. You should see results fairly quickly!

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  6. Vicky says

    So how much are you suppose to eat , like the chicken, bacon, ect. What kind of dressings for salad? Thanks

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    • Usually you want to follow a 65% fat, 30% protein, and 5% carbohydrate ratio. Of course it depends on the person and what you’re trying to accomplish. For dressings, I would stick to dressings like Ranch, which are pretty much mostly fat and almost no carbohydrates.

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  7. Thank you! I am going to try this!!!! I am so excited to get into ketosis! If you anyone wants to join me, follow my website for mompreneurz! I can’t wait to try your meal plan and go for it this week! #hybridmompreneurz

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  8. William says

    Any substitution for eggs?
    What’s your thought on a protein shake with cocoa, peanut butter (PB Fit powder) and almond milk? Does that make the list?

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    • Hi Mind – we actually have an article published on the site all about keto for vegetarians – if you search the term ‘vegetarian’ in the search bar at the top of the site it should come up 🙂

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  9. Nicola Baines says

    I have low yogurt with apple and kiwi for brekkie every morning. Does this not fit in with the keto diet? Also, is this a way of eating that we need to continue for life or just whilst we’re wanting to lose weight??

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    • Hi Nicola. Some people maintain this way of eating for life, while others use it to lose weight, and then gradually re-introduce some carbs (but not too many) so it differs. Fruit is pretty high in sugar, so it isn’t generally OK on keto (with the exception of a few berries here and there). Remember – it’s carbs that are restricted here, not fat.

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