Keto Diet Plan & Keto Shake Recipes to Keep You Healthy & Full for Hours

You might have been searching for celeb workout and daily routine, what they have for breakfast, how they plan their work and manage to look so gorgeous and glamorous all the time. Well, the secret behind their superior fitness is the perfect diet plan and proper workout regime they follow.

So which dietary plan do you follow? There are hundreds of diets. While some follow the diet plan to lose weight, there are some who follow it to lower cholesterol and gain weight.

The most popular diet plans by experts include Atkins diet (focuses on the levels of insulin in the body), Weight Watchers diet (focuses on reducing of weight through exercise and diet), Raw food diet (includes intake of drinks food that are not processed), and ketogenic diet (focuses on reducing carbohydrates and increasing fat intake, allowing the body to burn fats in the form of fuel and not in carbohydrates).

In this post, we’ll focus on the keto diet and the diet plan for beginners. Before you start searching for the ketogenic diet menu and workout, read below the lesser-known facts and important things that everyone misses about the ketogenic diet.

What is Keto Diet?

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Do you know what exactly keto diet is? A ketogenic diet or keto is a high-fat, low-carb diet which converts the body into a fat-burning machine. It is mainly used to control epilepsy in children. Keto diet has several advantages. It involves reducing carbohydrates intake while replacing it with fat.

This process puts your body in a metabolic state which is called ketosis. During this process, your body turns fat into ketones in the liver which in turn process energy for the brain. Usually, the carbohydrates are converted into glucose which then spreads in the body and initiates brain functioning.

Several young people and children diagnosed with epilepsy who tried the ketogenic diet experienced the drop in the number of seizures by at least half even after discontinuing the diet. (7.1)

Things You Should Know Before Following a Keto Diet

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1. Keto Diet Takes Time to Give Results

You might have read the success stories of people following keto diet and losing kilos of weight instantly. These types of cases are rare and are usually associated with overweight people. You need to understand that slow weight loss is much healthier and sustainable. So don’t give up on your diet just because you have to lose weight in a few days.

2. Keto Diet Menu Can be Changed

In general, it is said that keto diet contains 20% protein, 75% fat and 5% carbohydrates. However, the intake of carbohydrates can vary from 25-40 gms depending on your body.

3. Keto is Not Only a Way of Eating

It is believed, keto diet is a 'way of eating' because it can’t start and stop anytime. If you are going for the keto diet, be strict and don’t stop it for anyone because this may cause a mess and confuse your body. It may also result in gaining more weight. For a better lifestyle and good results, keep following keto diet plan.

4. The Results May Vary from Person to Person

Ketogenic diet results may vary from person to person. Some may need extra supplements, while some may achieve it through a regular keto diet plan. There’s no exact way to get into ketosis, but keto diet menu is always healthy. For instance, exogenous ketones like KetogonicBHB (Beta-Hydroxybutyrate) help achieve ketosis faster.

5. Keto Diet Plan Helps in Treating Medical Conditions

Keto diet menu is the effective treatment for several medical conditions. It is used to treat cancer and diabetes. The keto menu has also helped in eliminating seizures in patients.

If you have finally decided to go for the ketogenic diet, we are here to help you in improving your health. The below guide will tell you about the keto diet for beginners, how the keto shake can be prepared and what should be the keto diet plan for weight loss. So let’s start!

An In-Depth Guide on Keto Diet Plan For Beginners

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The below keto plan will help you choose keto snacks, food and would give you cooking directions for breakfast, lunch, and dinner. Switching to the keto diet is not difficult. Carbohydrates must be restricted to follow a keto diet.

Keto Diet Plan for One Week (For Beginners)

Day 1:

Breakfast: 2-3 eggs fried in pastured butter (butter which is produced from May-September) with sautéed greens

Lunch: Grass-fed burger topped with mushrooms, avocado, and cheese

Dinner: pork chops with beans sautéed in coconut oil

Day 2:

Breakfast: Prepare mushroom omelet

Lunch: It is advised to eat tuna salad with tomato and celery on the top

Dinner: Chicken with sautéed broccoli and cream sauce (only if you like broccoli)

Day 3:

Breakfast: If you like bell pepper stuff, eat with eggs and cheese for a yummy breakfast.

Lunch: Arugula salad (Arugula/rocket is used a leaf vegetable for its peppery flavor) with blue cheese and avocado.

Dinner: Try having grilled salmon with spinach sautéed in coconut oil. (7.2)

Day 4:

Breakfast: Yogurt topped with keto granola

Lunch: Steak bowl with cheese, avocado, rice, and cauliflower. You can also add other vegetables of your choice.

Dinner: Bison steak with broccoli and cheese

Day 5:

Breakfast: Mushroom and feta omelet with keto coffee

Lunch: Caesar salad with chicken

Dinner: Green chicken with eggplant, zucchini, and tomatoes sautéed in olive oil

Day 6:

Breakfast: Cauliflower toast topped with avocado

Lunch: Salmon burgers topped with pesto

Dinner: Meatball with parmesan cheese and zucchini noodles

Day 7:

Breakfast: Coconut milk pudding with walnuts and coconut

Lunch: Salad prepared with hard –boiled eggs, cheese, turkey and avocado

Dinner: Ground beef sautéed with low-carb tomato sauce

For Snacking Session

1. Cucumber is a great alternative with low carb. It works excellently with high-fat cream cheese to satisfy hunger. Spread some cream cheese on cucumber slices and enjoy the snack.

2. If not cucumber snack, prepare a roll of tomato, avocado, bacon, and lettuce to curb your hunger. These ingredients are rich in protein.

Keto-friendly Snack Options

• A mix of unsweetened coconut, seeds, and nuts
  
• Celery with cream cheese dip
  
• Keto smoothie made of cocoa, avocado and coconut milk
  
• Coconut and Kale chips
  

Note- This is a generally recommended keto diet plan. The menu can be altered depending on personal dietary needs.

Lesser Known Benefits of Keto Diet

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Keto has several benefits over regular diet. Your body becomes more efficient and responsive when it has ketone as a fuel. Read some amazing benefits of keto diet below.

1. Weight Loss

Weight loss is the main benefit everyone looks for. Keto diet removes the extra water from the body. It lowers insulin level which leads to rapid weight loss in a week or two.

2. Enhances Energy Levels

At first, you might experience keto flu. During this period, you may suffer from confusion, headache, and fatigue. These are the signs that your body is adapting the changes of burning fat. But, once your body becomes familiar of fat burning phase, you may feel higher energy level and increased endurance.

3. Reduces the Risk of Cancer

According to a study, the ketogenic diet is the most suitable treatment for radiation and chemotherapy in people with cancer. It is also reported that a keto diet reduces blood sugar level and insulin complications which may be related to cancers.

4. Anti-Aging

It is proved that lowering oxidative stress in the body is the best way to look young. A ketogenic diet reduces insulin levels which in turn lowers oxidative stress.

5. Improves Brain Functioning

Other than weight loss, another big reason why people prefer a ketogenic diet plan is an improvement in brain functioning. According to a study, a person who takes keto diet has better clarity of thoughts and improved learning.

6. Increases the Levels of Cholesterol

Yes, this is an advantage of following a keto diet. There are two types of cholesterol: LDL and HDL. HDL is a type of good cholesterol that carries cholesterol away from the body to the liver where it can be reused. Whereas, LDL is cholesterol that carries cholesterol from the liver to the rest of the body.

Cons of Keto Diet Every Beginner Should Know

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While the keto diet has many advantages, it has disadvantages too.

1. It May Cause Irregularity in Bodily Functions

The keto diet increases the fat intake while cutting the carbohydrates which may cause gastrointestinal issues. The issue gets resolved when a body gets fat-adapted. It may take time for the pancreas and gallbladder to digest high amounts of fat.

2. Keto Diet is Recommended for Medical Use

The ketogenic diet is mainly recommended for medical use only. It is advised for those who are suffering from diabetes and Parkinson’s disease. However, this can be misinterpreted as a drawback in the fitness world where carb help to fuel your body with muscle glycogen.

3. It Can Impact Heart Health

While the advantage of the keto diet is the increased fat intake, the drawback is many people end up eating saturated animal fats. These types of fats are not health-promoting, as a result, LDL cholesterol increases on these diets which increases the risk factor for the cardiovascular disease.

4. Insufficient Study On Keto Diet

It is proved that the keto diet is helpful for weight loss, but it is still not known how it would affect the kidney. Nutritionists and experts say that it may be possible that the keto diet has side effects including fatigue, kidney damage, constipation, and dehydration.

Some of the Best and Most Effective Low-Carb Keto Shake Recipes

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Keto shake is healthy with plenty of nutrients. It is a refreshing shake and a great way to start your day. Everyone from doctors to dieticians seems to embrace the keto diet with the perks of improved focus and weight loss.

Shakes are kind of amazing. They taste awesome and are a great way to grab a bunch of nutrients at once. If you are looking for a keto diet plan for weight loss, check below shake recipes to live a healthy and better life.

1. Keto Chocolate Shake

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Ingredients to use

• Medium avocado for taste
  
• Vanilla extract
  
• 2-3 tbsp of sweetener of your choice
  
• ½ cup heavy cream
  
• 1-3 tbsp of cocoa powder
  
• A pinch of salt
  
• Ice and water as needed
  

How to Prepare

There are many methods to prepare keto shake. Most people prepare keto shake without adding ice or sweetener.

Step 1

Add avocado, vanilla extract, salt, coconut milk and sweetener to a blender. Blend the mixture until it becomes smooth. Add little water when needed.

Step 2

Add 2-3 ice cubes and blend again until it becomes creamy. Enjoy the drink with your friends.

2. Strawberry and Mint Keto Shake

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Ingredients to use

• 1tbsp cheese
  
• 6-7 mint leaves
  
• 80-100 gms Strawberry
  
• 125 ml coconut milk
  

How to Prepare

Take strawberries, mint leaves and cheese in a blender. Blend it nicely. Now add coconut milk and almond butter to it. Blend it again until it becomes smooth. Your keto shake is ready to serve. The shake is rich in protein and helps in losing weight.

3. Almond Vanilla Keto Shake

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This almond vanilla keto shake contains low carb and high protein. It can be consumed in breakfast.

Ingredients to Use 

• Vanilla protein powder
  
• 1tbsp cocoa powder
  
• 1tbs coconut oil
  
• 100-150ml coconut milk
  

How to Prepare

It is quite easy to prepare low carb keto shake. Put cocoa powder, coconut oil, coconut milk and vanilla powder in a blender. Add ice if needed. Blend the mixture until it becomes smooth. Take out the mix in a serving glass, garnish it with chocolate chips and serve.

Sated: A Healthy Ready-to-Drink Keto Meal Shake

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If you are too lazy to follow a keto diet plan, here’s an amazing option for you. Sated shakes are a great alternative to the keto diet plan. Know how Sated shakes serve as a complete keto meal.

Sated is a complete keto meal served in a bottle. Buy this exotic keto shake online and satisfy your hunger. Single pack of sated shake contains a complete keto diet. It contains more fiber than a bowl of oatmeal. It is a naturally sweetened drink and contains as much omega 3 as 15,441 chia seeds. If you don’t like eggs, keto shake is a great alternative as it contains protein equal to 3 eggs.

How are Sated Shakes Beneficial for You?

Sated shakes are high in quality fats. A single pack of shake contains olive, flax, 36g fat and 5g MCT. It is keto-friendly and contains low-glycemic Index. It is also referred to as a complete keto meal plan and contains 20% daily value of 27 vitamins and minerals and 18g protein.

Ingredients Used in Sated Keto Shake

The Sated shake includes olive oil, acacia fiber, gellan, flax oil, coconut oil, non-GMO soluble corn fiber, cellulose, stevia, milk protein isolate, natural flavors, MCT oil and monk fruit (this is a general list of ingredients for a vanilla recipe). Other flavors may include strawberry, mocha, coffee, and cocoa.

Concluding Thoughts

The ketogenic diet is undoubtedly a healthy diet that meets essential nutrients in one or the other way. The core principle of the keto diet is to intake low carbs so that your body continues to produce ketones. It helps in many ways like reducing weight, improving cholesterol, and lowering inflammation.

Disclaimer: We recommend you to consult your doctor before making any changes to your regular diet and switching to a keto diet.