Keto Diet Menu for beginners & Vegetarian Menu
The ketogenic diet is a diet plan which contains low carbs but high protein and high vitamin content. Keto diet menu is different from our regular diet plan. Foods with high levels of carbohydrates are replaced with foods with high or moderate protein and vitamin. During the keto diet, processed food is discarded as much as possible because it contains high carbohydrates content.
Many people have to worry about how to lose excessive weight. People want to lose their weight and decrease the chances of health problems like heart disease, blood pressure, high sugar level etc. Overweight also caused many people to suffer from discrimination and mockery among their friends and families which has adversely affected the emotional health of an individual. Many people have low confidence, self-esteem and less desire for anything due to their weight. Many overweight people prefer to stay alone, quiet place to protect themselves from mockery and humiliations. Overweight affected the mental development of an individual.
Nowadays people know the problems they face due to overweight. So people are now more and more involving in the keto diet plan. People regularly take keto diet along with physical exercise to lose their body weight.
The main purpose of the keto diet menu is to achieve a state of ketosis. Ketosis is a state in which the body uses stored fat as an energy source instead of blood sugar. Ketosis is normally achieved when body sugar levels are low during fasting and starvation conditions. But in normal condition when sugar levels are high or normal body uses blood sugar to produce energy.
Keto diet health benefits and its efficacy in weight loss process has caught an eye of people around the world. Daily, a large number of people involve keto diet menu to lose their weight.
Here are some of grocery list items for beginners
Keto-friendly food to eat
Egg: organic egg on a regular basis
Meat: mutton, beef, pork bison
Fatty fish and fish oils
Vegetables: green leafy vegetable including spinach cauliflower, cabbage etc.
Fruits and nuts: macadamia nut, avocado, almonds, peanuts
Dairy: high-fat content dairy product including cheese, ghee, butter etc.
Condiments: Salt, pepper, vinegar, lemon juice and spices.
Bakery goods: cake, pastry bread etc.
Wheat and wheat products: cookies, biscuits, and noddles
Sugary beverages: coke, soda, energy drink, fruit juice etc
Alcoholic beverage: rum, vodka, beer, wine
Fruit: Citrus, grapes, bananas, and pineapple.
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
Processed food with high carbohydrates contents food like crackers, chips etc.
Following the keto diet menu can become a challenging task for an individual. People should take keto-friendly food on a regular basis otherwise the fat-burning mechanism is affected. Despite the hard effort, an individual might not lose weight if he or she does not take keto-friendly food on a regular basis.
Beginners must watch how many calories of food they consume on a regular basis. They must discard the use of alcoholic and sugary beverage. Because the beverage will increase the sugar levels in the blood and hinder glycogen breakdown process.
Mostly the high protein content is provided from meats and fish in keto diet menu. However, the non-meat product can also help to maintain keto diet plan. Here is a sample of keto diet menu for an individual who does not eat meat.
Chia seed pudding with protein powder or protein pancakes made from eggs and protein powder
Keto Breakfast Brownie Muffins
Keto Grilled Cheese Sandwich
Sliced cucumber with paprika cream cheese dip or cottage cheese with sunflower seeds
Sun-Dried Tomato Pesto Mug Cake
Low Carb Broccoli and Cheese Fritters
Warm Asian Broccoli Salad
Vegetarian Greek Collard Wraps
Vegetarian Red Coconut Curry
Vegan Sesame Tofu and Eggplant
Cheesy Hearts of Palm Dip
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ketogenic diet plan
The main consideration to take during a ketogenic diet plan is low carbohydrates containing food. During the keto diet plan, a person should involve more exercise than before to speed up the fat-burning process.
A large number of supplements are also available on the market which claims to have effects on weight loss process through ketosis. The supplements are mainly extracted from natural herbs and plants. They have very low side effects. They mainly work on the principle of triggering ketosis mechanism faster than a ketogenic diet by supplying essential substrate to start and maintain ketosis.
The ketogenic diet plan also helps to boost overall energy levels of the body making body faster and energetic.
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