When starting out on a Ketogenic Diet Plan, it can be quite daunting trying to figure out what to eat or how to calculate your macros (meaning determining how much protein, carbs and fats to eat). So the easiest thing is to just buy a program that includes all the info you need to get started.
This is the main idea behind this article, and is intended to be a guide for those of you just getting started or want to get started, without having to pay for anything besides the food itself. So this will be my Free Ketogenic Diet Plan, please leave a comment below if you find it useful 🙂
Benefits of Keto
Some of you may be wondering if going Keto will be worth it, and Keto can be really beneficial for many people if they’re eating a healthy ketogenic diet with lots of nutrient-dense foods.
- More Energy – people on a ketogenic diet often describe having more energy
- Easier to Focus – finding it easier to focus is also described by people on Keto
- Clearer Mind – having a clearer mind is of course relative but often reported from Keto’ers
- Improves Mood – finding their mood improves is also common
- Reduces High Blood Pressure – scientific article
- Lowers Elevated Triglyceride Levels – scientific article
- Stabilizes Blood Sugar Levels – scientific article
- Improves Cholesterol Profile – reducing levels of “bad” cholesterol and increasing the levels of “good” cholesterol – scientific article
- Highly Effective for Weigh Loss – scientific article
Defining Your Keto Macros
Defining your macros is fairly straight forward, and it is important to not over-complicate things.
By limiting the amount of carbs you eat is often enough to get your body into a state of Ketosis, i.e. using Ketones for fuel instead of Glucose.
Carbohydrates: The main thing to have in mind is limiting your carb intake to about 25g of NET carbs, to make sure you get into and stay in Ketosis.
What are NET carbs? Basically, you withdraw fiber from your calculation as fiber does not get digested by our body, so we do not have to consider fiber in our carb calculation. This means, NET carbs = Total carbs minus fiber.
So the main point about your daily intake of NET carbs is max 25g. And our carbohydrates should all come from vegetables like broccoli, kale, cauliflower, asparagus and other healthy, low sugary vegetables.
Protein: Protein keeps you satiated so you don’t feel hungry as often, and it builds muscle which can help prevent injuries as well as help you burn fat.
Protein is fairly easy to find, examples of good protein sources are eggs, chicken, steaks.
If you have a medium activity level, as in working out 2-3 times for 30 minutes at a time per week, you should aim for eating 0.8-1g per lbs of lean body mass in order to maintain or even increase muscle mass.
Lean body mass is your body weight minus fat percentage. An example would be if you weigh 160lbs and your body fat percentage is 25%, to determine your lean body mass you would first calculate your body fat in lbs: 160 x 0.25 = 40.
Then withdraw that from your total body weight: 160 – 40 = 120. Your lean body mass is 120.
And multiply your lean body mass with 1g of protein to get your daily protein consumption level: 120 x 1 = 120g of protein.
In caloric terms, as both carbohydrates and protein are about 4 calories per gram, you are now up to 580 calories. 25g of carbs: 25 x 4 = 100. And 120g of protein: 120 x 4 =480. 100 + 480 = 580 calories.
A male weighing at 160lbs (72kg) with medium activity level, who is looking to build a muscle and lose fat, should consume around 2000 calories, give or take. Having that in mind we now know how many calories we need from fat in order to do this: 2000 – 580 = 1420 calories.
Fats are at 9 calories per gram, so this means we need to get 158g of healthy fats on this specific free ketogenic diet plan: 1420 / 9 = 158g.
Healthy Keto Foods
Keto friendly foods include most vegetables, most meats, most seafood, and of course healthy fats. The list below is the simplest way to give you an overall look on what is good for Keto, and it can even be used as a basic shopping list:
- Non-Starchy Vegetables
- Limes and lemons
- Nut butters and nut milks
- Bone broth
- Organ Meats
- Peas and green beans
- Shellfish and other seafood
- Nuts and Seeds
- Herbs and Spices
- Healthy Fats (e.g., ghee, coconut oil, olive oil, etc.)
That’s all for this Free Ketogenic Diet Plan
All there is left to do now, is to go shopping for healthy foods and try out this free ketogenic diet plan for yourself. 🙂
If you’d prefer to have it all layed out for you, I recommend this resource – it includes everything: what to eat, coaching and workouts.