What do I eat when I first start Keto?
The keto diet has continued to interest people due to its numerous health benefits. This high-fat, low-carb diet is renowned for its weight loss results, which is why millions of people swear by this diet.
If you want to find out more about this diet, this post is for you.
What is the ketogenic diet?
The ketogenic diet is a low-carb diet that focuses on replacing carbohydrates in your diet with fat. When the carb reduces, the body is put in a metabolic state known as ketosis.
Ketogenic diets help your body burn fat efficiently as an energy source for your brain. This diet significantly reduces your insulin and blood sugar levels.
The keto diet helps to reduce weight and could also deliver some benefits for diabetes, epilepsy, cancer, as well as Alzheimer’s disease
What do you eat during the first week of Keto? During the first week of Keto, you eat dairy products, meats, vegetables, cheese, and nuts. You can also eat fruit in moderation.
Keto Diet Menu for Beginners
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
Breakfast: Ham and Cheese Biscuits | Breakfast: Spinach Bacon Cheese Scramble | Breakfast: Bacon with Eggs | Breakfast: Bacon Egg Wrap | Breakfast: Cheesy Sauce Balls | Breakfast: Kale Avocado Skillet | Breakfast: Bacon with Eggs |
Lunch: Kale Salad | Lunch: Blackberry Pudding Chia | Lunch: Burger Bowl | Lunch: Steak Salad | Lunch: Chicken Salad | Lunch: Egg Salad | Lunch: Tuna Salad |
Dinner: Chicken Brócoli | Dinner: Crusted Salmon | Dinner: Pesto Chicken | Dinner: Lemon & Rosemary Salmon | Dinner: Keto Chees burger Casserole | Dinner: Keto Butter Chicken | Dinner: Spinach Artichoke Chicken Casserole |
What fruits can you eat on keto?
While you might be cutting off all sorts of carbs, many fruits are great for the keto diet. When you eat them, they help you achieve ketosis faster. Some of such fruits include:
Avocados
Avocados are low in carbs and high in heart-healthy fats, making them good for the keto diet. They are also high in nutrients such as folate, Vitamin C, Vitamin K, and potassium.
Avocados have 1.8g net carbs per 1/2 avocado serving.
Cantaloupe
This fruit is related to honeydew and watermelon. It is low in carbs and high in beta-carotene, which supports eye health and immunity. It is also rich in potassium, folate, and vitamin K.
1 cup of Cantaloupe contains
12.4 grams net carbs
Lemons
Lemons are a good addition to the keto diet and are high in dietary fiber, especially pectin, which reduces cancer growth, maintains blood sugar levels, and fights inflammation.
Lemons are also rich in potassium. vitamin vitamin B6, and vitamin C.
One whole lemon has 5.4g net carbs
Peaches
Peaches are sweet and juicy and relatively low in carbs. They can be eaten alongside other low-carb fruits. Peaches are rich in vitamins A and C, fiber, and potassium.
Raspberries
Raspberries are one of the healthiest berries. They are low in carbs and high in vitamin C, vitamin K, copper, and manganese. They are also rich in antioxidants, which reduce your risk of diseases.
Raspberries have 3.3g net carbs per 1/2 cup serving.
Star fruit
is a tropical fruit that’s popular in the keto diet because it is low in carbs. It is also rich in copper, vitamin C, pantothenic acid, and potassium.
A cup of cubed star fruit contains about 5 g of net carbs
Strawberries
Strawberries are rich in fiber and low carbs, making them perfect for a keto diet. It is rich in antioxidants, folate, manganese, and vitamin C.
Tomatoes
Tomatoes are in the same class as fruits and are a great addition to the keto diet. They are low in calories and rich in antioxidants.
Tomatoes have 4.8g net carbs per 1 cup serving
Watermelon
Watermelon is low in carbs and rich in minerals, vitamins, copper, and potassium. It also contains an antioxidant called lycopene that protects the body against diseases and cell damage.
½ cu contains 5.5 net carbs
Blueberries
Blueberries provide a substantial amount of Vitamin K and Manganese. Vitamin K is essential in helping your blood retain the ability to clot. Manganese helps prevent osteoporosis and inflammation in your joints.
½ cup of blueberries contains 4.6g net carbs.
11 Fruits you can eat on a ketogenic diet
Fruit | Serving Size | Net Carbs |
Avocado | ½ piece (100g) | 1.8 g |
Cantaloupe | 1 cup | 12.4g |
Lemon | 1 lemon | 5.4g |
Peaches | 1 cup | 12.4g |
Blackberries | ½ cup | 3.1g |
Star fruit | 1 cup | 5g |
Strawberries | ½ cup | 4.3g |
Tomatoes | 1 cup | 4.8g |
Watermelon | ½ cup | 5.5g |
Blueberries | ½ cup | 4.6g |
Is apple keto friendly? find out more
What Snacks Can You Eat on a Keto Diet?
Snacks can help you stay full between meals and maintain your energy levels when on a keto diet. Here are some keto-friendly snack options:
Nuts and Seeds: Almonds, macadamias, pecans, and pumpkin seeds are excellent keto-snacking options. They are high in healthy fats and protein while being low in carbohydrates.
Cheese is a tasty and filling snack that is also low in carbohydrates. Choose hard cheeses such as cheddar, gouda, or parmesan.
Vegetables: Non-starchy vegetables like celery, cucumber, and bell peppers make excellent snacks. Serve with a keto-friendly dip such as guacamole or hummus.
Hard-boiled eggs: Hard-boiled eggs are a handy, protein-rich snack that can keep you going all day.
Jerky: Because it is strong in protein and low in carbohydrates, jerky prepared from beef, turkey, or other meats can be a wonderful snack.
Avocado: Avocado is high in healthy fats and can be eaten on its own or with a pinch of salt and pepper.
Olives are a low-carb snack that is abundant in beneficial fats. They can go well with a cheese or meat dish.
Remember to watch portions and macros when snacking on a keto diet to ensure you stay under your daily carb and calorie limits.
Learn More About Keto
How long does it take to start losing weight on keto?
When you begin a keto diet, it takes between 2 and 4 days to begin losing weight, sometimes even more.
Generally, how quickly you lose weight depends on several factors, including your strictness during the diet, metabolism rate, fitness level, and carb/fat intake.
How much weight can you lose in a week on keto?
Weight loss in the first week of your keto diet often varies, depending on your water levels and size. However, in the first week, most people lose between 0.5 and 5kg (1 and 10 pounds).
It is important to note that the weight you lose in the first week is mostly water and not much actual fat.
Keto Recipes
Me encanta cocinar y escribir, tengo un Certificado de Nutrición de Inicio y un diploma de Nutrición Completa acreditado por CTAA y una Certificación de Entrenador de Salud de Nutrición Keto. Creo firmemente que comer sano es la clave para vivir una mejor calidad de vida. He tomado un curso de Terapia Nutricional que me ha dado las bases para comer saludablemente.