19-Day Keto Diet Plan for Beginners Weight Loss
In this article, I will explain how you can benefit from the Keto Diet, not just to lose weight but totally transform your life.
Some studies have even shown that following a keto diet meal plan can improve and slow diabetes, Parkinson’s, polycystic ovaries and dementia.
Advisory Note:
I know you are excited to get to the details, but let me just give you some advice!
As, with any diet, you should always seek the advice of a doctor or physician before starting, especially if you are taking any medication or suffering from ANY ailments.
It is especially crucial for anyone with Type 1 Diabetes to seek medical supervision before taking part in the diet.
Keto Diet Outline:
The Keto Diet like many others consists of a low-carb intake.
It is these carbs that help the body produce energy, and the brain is fed chemicals which stimulate the pleasure centers.
It is this that makes us feel happy by eating high-carb foods.
It should be mentioned, though, out of all the foods, it is nearly always carbs which cause the problems.
They may give us a quick boost in energy, and stimulate the brain’s pleasure centers, but there is one major downside to this, any carbs the body has not used to produce energy gets stored, and you guessed it, it gets stored as fat.
Now you may be thinking if carbs provide the energy, and we are about to consume fewer carbs, where will the body get energy from?
Well, remember all the left-over carbs which are probably sitting on your belly?
This will be the body’s new energy source, or at least it will contribute towards it.
How the Keto Diet Works
The Keto diet principles are quite simple, we reduce the carbs and replace these by fats and proteins, this will after a while put the body into a state of Ketosis.
It is in this state that the body burns ketones to produce energy rather than carbs.
This simple process will lead us to weight loss and better health.
I would like to mention, there are similar diets to this which are quite famous.
Have you heard of the Atkins Diet? At least with the Keto Diet, you know it is based on scientific evidence that has been gathered over a period of nearly 100 years.
As discovered by Dr. Henry Rawle Geyelin, when a body is in a state of fasting, glucose levels contained in the blood drops, whilst at the same time, the levels of Ketones increase.
When the body burns ketones for fuel rather than glucose, there is less stress on the brain, this is what reduces the onset of epileptic seizures.
Enough of the history lesson, let me explain how it works: When carbs are consumed in foods, they are converted into glucose, and it is this glucose which is the energy source to power the body and the brain in the bloodstream.
Now the body is in a state of Ketosis, the liver will convert fats into fatty acids and ketones which can be used as a replacement for glucose to produce energy.
For the body to reach this state of ketosis, the majority of what is eaten should contain a high fat and protein content.
As the number of carbs is restricted to around 50g per day, a lot of the vegetables that are grown above ground will have to be restricted, but your body will soon become super-efficient at burning fat for energy.
Studies have also shown, once the body is in a state of ketosis it can run 70% more efficiently as these ketones are actually preferred by the body over carbs.
Once on the diet, the first target is to deplete the bodies Glycogen stores, these are the way the body processes and stores glucose as energy, when you do high-intensity activities like running, the muscles draw upon the glycogen for fuel, it is for this reason long-distance runners do “carb-loading” before big events.
In the liver, it is the glycogen that keeps the body functioning correctly all day, this includes the brain function, kidney cells, and red blood cells.
Glycogen depletion is normally brought on by switching to a low-carb diet like the Keto diet, it is in the first few days where you feel the side effects as mentioned, to fully deplete the glycogen stocks normally takes 2 -3 days on average.
Each gram of glycogen is bound to 3-4 grams of water, so not only will you be depleting your glycogen stocks, there will be excess water being flushed from your system.
When first starting the Keto diet, counting calories is not what you should be concerned with, this is one of the reasons people start to lose interest and quit.
The recipes supplied are structured to offer the best basis of how to achieve your goals.
Keto Snacks
Not only are there recipes for breakfast, lunch and dinner, there are also plenty of snack recipes included that you can have to support your main meals.
All these have been supplied to help you keep that full feeling so you have less intention of giving up, although the snack recipes are arranged for each week, it is possible to mix and match these for when you feel like them.
There are sumptuous smoothies to one cup brownies, chips for a night on the sofa and many more.
There are even popsicles and an easy to make ice cream that will stop you feeling deprived in any way.
As with the main meals, most have a limited carb count which should help you to reach a state of Ketosis in the quickest way with the minimum of effort, even these can be mixed and matched if so desired, the choice is yours.
Stage 1: Week 1 (Days 1-5)
So now that you know what to expect, you’re ready with Stage 1 of this diet.
Follow the recipes for each day and feel free to mix-and-match your favorites if you don’t like a certain meal.
Add a couple of snacks to each day, depending on how hungry you feel.
If you’re unsure about how much food you should be consuming, read our keto calories guide and calculate how many calories you should be consuming each day based on your weight loss goals.
Each recipe has the number of servings as well as the number of calories so you’ll be able to calculate how much you should be eating each day.
The recipes in your Stage 1 diet are designed to be as low on carbs as possible (limiting it to no more than around 20 grams per day) so that you will deplete your glycogen stores and reach a state of ketosis quickly.
This can happen as fast as 48 hours so 5 days should guarantee you’ll get there.
We “lighten up” on the carb intake in Stage 2 so that your food options become less restrictive.
A shopping list is at the end of the meal plan to help you in your preparation for the first stage of the diet.
Day 1
- Breakfast – Keto Cocoa Chia Pudding
- Snack – Keto Peanut Butter Cookies
- Lunch – Keto Lettuce Wraps
- Snack – Keto Peanut Butter Mousse
- Dinner – Goat Cheese Frittata with Spinach
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 2
- Breakfast – Keto Egg Muffins
- Lunch – Simple Lunch Salad with Tuna
- Dinner – Stir-Fried Beef with Orange
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 3
- Breakfast – Easy Keto Chaffle Recipe
- Lunch – Chicken & Mushroom Soup
- Dinner – Chicken & Bacon Sausage Stir Fry
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 4
- Breakfast – Ham & Eggs with Cheddar & Chives
- Lunch – Greek Frittata
- Dinner – Salmon with Avocado & Lime
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 5
- Breakfast – Blender Pancakes
- Lunch – Garlic Cauliflower
- Dinner – Cheats Pasta with Cheesy Tomato Sauce
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Stage 1: Week 1 Snacks
- Keto Peanut Butter Cookies
- Keto Peanut Butter Mousse
- Pesto Crackers
- Keto Lava Cake
- Mexican Fudge
- Spiced Almonds
- Strawberry Shake
Stage 1: Week 1 Shopping List
** Please note the shopping list doesn’t include snacks and includes the ingredients for each of the main meals for Days 1 to 5. This includes the full number of servings each recipe makes so you may need to make some adjustments depending on how many calories you plan on eating.
- Avocado – 1 large
- Baby Spinach – 25 oz
- Bacon – 15 oz (2 slices, 13 strips)
- Bay Leaf – 1
- Beef – 3.5 oz
- Beef Broth – 0.25 cup
- Broccoli Florets – 3 cups
- Butter
- Butternut Squash – 3 cups
- Cauliflower – 26.5 oz
- Cheddar Cheese – 8.6 oz
- Chicken and Bacon Sausages – 4
- Chicken Breast – 7 oz
- Chicken Stock – 2 cups
- Chopped Mixed Fresh Herbs – 0.25 cup
- Cinnamon
- Coconut Oil – 1 tbsp
- Cooked Ham – 1 cup
- Cream Cheese – 2 oz
- Dijon Mustard
- Eggs – 29 large
- Feta Cheese – 5 oz
- Fish Sauce
- Fresh Chives – 0.25 cup
- Fresh Mushrooms – 1.25 cups
- Fresh Parsley – 2 tbsp
- Fresh Tomatoes – 1 cup
- Garlic – 8 cloves
- Garlic Powder
- Ginger
- Goat Cheese – 0.5 cup
- Grape Tomatoes – 2 cups
- Green Onions – 2 medium
- Ground Beef – 3.5 oz
- Lemon
- Lime
- Low-Carb Protein Powder
- Milk
- Mixed Greens – 3 cups
- Olive Oil
- Onion – 2 medium
- Orange – 1 small
- Paprika
- Parmesan Cheese – 1 cup
- Pork Sausage – 2 oz
- Red Onion – 1 medium
- Red Pepper Flakes
- Red Wine
- Salmon Fillets – 12 oz
- Salt & Black Pepper
- Scallion – 3
- Sesame Oil
- Sesame Seeds – 1 tbsp
- Sherry
- Soy Sauce
- Spinach – 40 oz
- Steak Sauce
- Sweet Potato – 1 medium
- Tomato Sauce
- Tuna – 1 can
- White Wine Vinegar
Stage 2: Week 2 (Days 6-12)
Congratulations! You’ve made it through Stage 1’s first 5 days.
You’ll find that the recipes for the next 2 weeks are perhaps a little more balanced in the macros.
Have fun with it!
Follow the recipes as is or mix and match, if you like.
Make the ones you like again and skip the ones you don’t.
Day 6
- Breakfast – Mini Crust Less Quiches
- Lunch – Ham & Cheddar Wraps
- Dinner – Chicken Quesadilla
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 7
- Breakfast – Chocolate and Peanut Butter Muffins
- Lunch – BLT (Bacon Lettuce & Tomato) Wrap with Avocado
- Dinner – Shrimp & Mushroom with Cheat Noodles
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 8
- Breakfast – Pizza Omelet with pepperoni and mozzarella
- Lunch – Chicken & Bacon Salad
- Dinner – Spicy Lime Steak
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 9
- Breakfast – Breakfast Smoothie
- Lunch – Tuna Avocado Salad
- Dinner – Butter Burger
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 10
- Breakfast – Sausage and Egg with Cheese
- Lunch – Chicken & Broccoli Casserole with Cheddar topping
- Dinner – Fish Fillet with Avocado Sauce
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 11
- Breakfast – Fat Coffee
- Lunch – Chicken and Cheat Noodle Soup
- Dinner – Cheesy Pork Bake
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 12
- Breakfast – Keto Porridge
- Lunch – Asian Beef and Coleslaw
- Dinner – Deep Dish Pizza Quiche
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Stage 2: Week 2 Snacks
- Vanilla Ice Cream
- Baked Parsnip Chips
- Chocolate Peanut Butter Balls
- Kale Chips
- Protein Shake
- Salted Almond and Coconut Bark
Stage 2: Week 2 Shopping List
** Please note the shopping list doesn’t include snacks and includes the ingredients for each of the main meals for Days 6 to 12. This includes the full number of servings each recipe makes so you may need to make some adjustments depending on how many calories you plan on eating.
- Almond Butter – 0.25 cup
- Almond Flour – 1 cup
- Almond Milk – 3 cups
- Asparagus – 7 oz
- Avocado – 2 medium
- Bacon – 10 strips
- Baking Powder
- Breakfast Sausage – 3 oz
- Broccoli Florets – 2 cups
- Butter – 3 tbsp
- Canned Tuna – 4 oz
- Carrot – 1 medium
- Celery – 1.5 stalks
- Cheddar Cheese – 1 block
- Chia Seeds – 2 tbsp
- Chicken Breast – 24.5 oz
- Chicken Stock – 4 cups
- Chives/Spring Onions
- Coconut Milk – 0.25 cup
- Coconut Oil – 2 tbsp
- Coffee
- Coleslaw – 5 oz
- Cream Cheese – 8 oz
- Dijon Mustard – 1 tsp
- Eggs – 24 large
- Extra-Virgin Olive Oil
- Fish Fillets – 2 medium
- Flaked Coconut – 0.25 cup
- Fresh Basil
- Garlic
- Garlic Powder
- Garlic Salt
- Ground Beef – 13 oz
- Ground Tumeric
- Ham – 1 oz
- Heavy Cream – 2 cups
- Hemp Seeds – 2 tbsp
- Hot Sauce
- Italian Seasoning
- Jalapeno
- Large Shrimp – 6 oz
- Lemon Juice
- Lemon Rind
- Lettuce – 1 medium
- Light Soy Sauce
- Lime – 1 medium
- Low-Carb Protein Powder 1 scoop
- Low-Carb Wrap – 2 wraps
- Marinara Sauce – 0.25 cup
- Mayonnaise – 8 tbsp
- Mozzarella Cheese – 2.17 cup
- Mushrooms – 4 oz
- Mustard
- Non-Stick Cooking Spray
- Olive Oil
- Onion – 2 medium
- Oregano
- Paprika
- Parmesan Cheese – 3/4 cup
- Peanut Butter (Natural)
- Pepperoni Slices – 0.5 oz
- Pickled Jalapenos – 1/2 Jar
- Pizza Sauce – 1/3 cup
- Plum Tomatoes – 3 medium
- Pork Rinds – 1 bag
- Pork Steak – 9 oz
- Salami – 3.5 oz
- Salt and Pepper
- Sesame Seeds
- Sour Cream – 0.5 cup
- Soy Flour – 0.25 cup
- Soy Sauce 1 tbsp
- Spinach – 9 oz
- Spring Onion – 1
- Sriracha Sauce
- Steak – 8 oz
- Stevia
- Sugar-Free Chocolate Chips – 0.5 cup
- Tomato – 1 large
- Vinegar
- Walnuts or Pecans – 0.25 cup
- White Vinegar
- Zucchini – 1.5 large
Stage 2: Week 3 (Days 13-19)
OK, so now you should be getting a good hang of it and I am sure, if you followed the diet to a ’T’, you would have seen results by now.
So, let’s hope this keeps you motivated, and to try the recipes we have for you on week 3.
Day 13
- Breakfast – Fruity Crème Fraiche
- Lunch – Beef Patties with Creamy Mustard Sauce
- Dinner – Sticky Sesame Beef
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 14
- Breakfast – Beef and Pumpkin Hash
- Lunch – Cheddar Pancakes
- Dinner – Southwest Steak Sizzler
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 15
- Breakfast – Spiced Pumpkin Waffles
- Lunch – Chicken and Mushroom Soup
- Dinner – Wagon Wheel Sausage Pie
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 16
- Breakfast – All-day Breakfast
- Lunch – Cucumber with Tuna Boats
- Dinner – Steak and Eggs with Seared Tomatoes
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 17
- Breakfast – Whipped Coconut Cream with Fresh Berries
- Lunch – Sausage Frittata
- Dinner – Omelet with Pesto and Feta Cheese
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 18
- Breakfast – Chai Spice Mug Cake
- Lunch – Zucchini Hash Browns
- Dinner – Ham and Asparagus Bake
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Day 19
- Breakfast – Creamy Coffee Shake
- Lunch – Spicy Bacon and Brussels
- Dinner – Sweet & Spicy Chicken with Shrimp
- Snacks – Calculate your daily calorie intake requirement and add as many snacks as you need to reach this.
Stage 2: Week 3 Snacks
- Raspberry Lemon Popsicles
- Jalapeno Popper Balls
- Maple Pecan Bars
- Corndog Muffins
- Buckeye Cookies
- Microwave Brownies
- Peanut Butter Cookies
- Snicker doodles
Stage 2: Week 3 Shopping List
** Please note the shopping list doesn’t include snacks and includes the ingredients for each of the main meals for Days 13 to 19. This includes the full number of servings each recipe makes so you may need to make some adjustments depending on how many calories you plan on eating.
- Almond Flakes – 2 tbsp
- Almond Flour – 2 tbsp
- Asparagus – 9 oz
- Avocado – 1
- Bacon – 14 oz
- Baking Powder
- Baking Soda
- Beef Steak – 2.2 lb
- Boneless Chicken Breast – 19 oz or 4 breasts
- Brussels Sprouts – 9 oz
- Butter – 1 block
- Capers
- Cayenne Pepper
- Celery – 1 stick
- Cheddar Cheese – 7 oz + 3/4 cup
- Chicken Stock – 2 cups
- Cinnamon
- Cloves
- Coconut Flakes – 2 tbsp
- Coconut Flour or Almond Flour – 1.5 tbsp
- Coconut Oil – 2 tbsp
- Coffee
- Cooked Ham – 7 oz
- Cream Cheese – 8 oz
- Crushed Red Pepper
- Cucumber – 1 large
- Cumin
- Dijon Mustard
- Dry Mustard
- Dry White Wine
- Egg – 23 large
- Feta Cheese – 1 oz
- Fresh Mint Leaves – 5
- Fresh Mushrooms – 1 cup
- Fresh Oregano
- Fresh Parsley
- Fresh Raspberries – 2 cups
- Fresh Spinach – 2 cups
- Fruit Jelly
- Full-Fat Coconut Milk – 1 can
- Garlic – 11 cloves
- Garlic Powder
- Ginger
- Greek Yogurt – 8.5 oz
- Green Pepper – 0.25 cup
- Ground Beef – 1 lb + 14 oz
- Heavy Cream – 2 cups
- Hot Pepper Sauce
- Lemon Juice
- Light Soy Sauce
- Lime Juice
- Liquid Stevia
- Low-Carb Baking Mix (Carbquik) – 0.75 cup
- Low-Carb Protein Powder
- Mayonnaise
- Milk
- Mushrooms – 17.3 oz
- Mustard
- Honey
- Olive Oil – 9 tbsp
- Onion – 6 large
- Oregano
- Paprika
- Parmesan Cheese – 0.25 cup
- Pesto – 1 tbsp
- Pumpkin – 1 lb
- Pumpkin Pie Spice Mix
- Pumpkin Purée – 0.25 cup
- Ricotta Cheese – 0.25 cup
- Salsa – 0.13 cup
- Salt & Pepper
- Sausage – 12 oz
- Sesame Oil – 4 tbsp
- Sesame Seeds – 1 tablespoon
- Sherry – 2 tbsp
- Shrimp – (around 10 oz) 20 large
- Sirloin Steak – 500 g
- Sour Cream – 0.75 cup
- Soy Sauce
- Spring Onions – 1 bunch
- Sriracha
- Stevia
- Thyme
- Tomatoes – 5 medium
- Tuna – 1 can
- Vanilla Essence
- White Wine – 0.5 cup
- Zucchini – 4 large
Final Remarks
If you are reading this, I would like to thank you very much.
The content I have provided you with is a no-frills approach of everything you need to know whilst on the Keto diet.
It can be a life-changing decision to undertake.
This is the reason; this information should be made available to everyone who can benefit.
You may have decided to try this diet for yourself, and as you will see, I have based it on 19 days.
This should be achievable for most people, I have also structured the meal plans and included snacks, so any temptation to quit will be minimized.
The benefits of the Keto diet increases more all the time, it is not a fad diet as many are, it took nearly 100 years to arrive at the point we are now at, so it has surely stood the test of time.
0 Comments