1 Keto Diet Plan for Beginners
Gilberto Mullan edited this page 3 months ago


How Does the First Week Feel? The first step is planning and preparation. Transitioning to a ketogenic diet is a significant change for your body. You're not just swapping out a few meals but shifting your body's primary fuel source from glucose to ketones. So, what can you expect during the first week? Some people experience a decrease in energy levels, a change in bowel habits, and perhaps a slight dip in mood. But these are temporary. Your body is simply adjusting to its new fuel source. This brings us to the infamous "keto flu." Don't let the name scare you. It's just a catchy term for the temporary symptoms some people experience when they start a keto diet: fatigue, headaches, nausea, and irritability. The good news? It's manageable. Staying hydrated, replenishing electrolytes, and eating enough healthy fats and calories can help ease these symptoms. And remember, this is temporary.
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Once your body adapts to ketosis, you'll likely feel more energetic and focused than before. Can I Eat Carbs on Keto? Total carbs are the complete amount of carbs in a food. On the other hand, net carbs are the carbs that your body can digest and use for energy total carbs minus fiber and sugar alcohols. To stay in ketosis, you'll want to focus on net carbs, aiming to stay under 20-50 grams per day. Does Keto Have Side Effects? And remember, side effects like constipation or bad breath are temporary and manageable. Drink plenty of water, keep up with those electrolytes, and remember why you started this journey in the first place. Lastly, we can't stress enough the importance of consulting a nutritionist, dietitian, or healthcare professional before starting a keto diet. They can provide personalized advice based on your health history and goals. The keto diet is generally safe, but there are plenty of risks associated with it that you’ll need to know about before you get started. Plus, Supraketo Fat Burner they can help you navigate any bumps along the road, so it’s well worth the time and money.


Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, I’ve even included tips for preparing each meal in advance.


So sit back and relax-I’ve got dinner covered! These Double Chocolate Sheet Pan Cookies are perfect for multiple reasons. 1.) They’re only 3.6 net carbs, 2.) They’re unbelievably rich and fudgy, and 3.) They don’t require chilling like most keto desserts do! You could prepare, bake, and allow these to cool in just about 30 minutes! If you don’t think you’ll eat 24 in a week (or if you want to make a double batch for next week), these are easily freezable! Just double wrap each cookie in plastic wrap and store in a freezer-safe container for a few months! This Chicken Philly Cheesesteak Skillet is perfect for a Monday-a one-pan meal packed with tons of veggies! Don’t worry, though, picky eaters