How To Do The Keto Diet For Free

May Damage Bone Health

Keto for beginners – Ep 2 – How to start the Keto diet | Free Keto meal plan | Keto Basics

The keto diet is also associated with impaired bone health.

Several studies in animals link the keto diet to decreased bone strength, likely due to losses in bone mineral density, which may occur as your body adapts to ketosis .

In fact, a 6-month study in 29 children with epilepsy on the keto diet discovered that 68% had a lower bone mineral density score after going on the diet .

Another study in 30 elite walkers determined that those who followed keto for 3.5 weeks had significantly higher levels of blood markers for bone breakdown, compared with those who ate a diet higher in carbs .

All the same, more extensive research is warranted.


The keto diet may reduce your bone mineral density and trigger bone breakdown over time, though further studies are needed.

Healthy Ketogenic Snack Options

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.

Here are some excellent, keto-friendly snack options:

  • Almonds and cheddar cheese
  • Greens with high-fat dressing and avocado
  • Keto smoothie made with coconut milk, cocoa and avocado
  • Avocado cocoa mousse

Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if youre snacking too much throughout the day.

Its important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.

If youre unsure how many calories you should be eating, check out this article to learn how to calculate energy needs.


Keto-friendly snacks should be high in fat, moderate in protein and low in carbs. Increase your fiber intake by snacking on sliced, low-carb vegetables with a high-fat dipping sauce.

Building Your Keto Diet Plan

Now that we know what keto diets do and what foods you can eat, we can put together your ideal keto diet plan!

If you want a keto cookbook you can fall back on for keto recipes, keto snacks, and other keto meal ideas, check out the Ketodietrules keto meal plans.

Heres a sample menu of what a full days meals might look like:

  • Keto Breakfast: Steak salad with avocado, bell peppers, and lime dressing
  • Keto Lunch: Steak salad with avocado, bell peppers, and lime dressing
  • Keto Snack: Tuna salad with olive oil, celery, and dill
  • Keto Dinner: Baked salmon over a bed of zoodles

Its as easy as mixing and matching the above keto-approved foods in ways that you enjoy!

How about steak grilled in olive oil with a side of roasted veggies?

Perhaps you can have chia seeds with your Greek yogurt.

Make a delicious grilled cheese with your low-carb keto bread.

The possibilities are endless!

Be sure to make liberal use of your spice cabinet to add great flavor to your meals.

Cinnamon, cumin, turmeric, lemon pepper, and garlic salt are all excellent additions.

Its that easy!

One thing to be aware of as you begin your keto diet plan is the keto flu.

This is a set of symptoms caused by the initial stages of ketosis that mimic the common flu.

However, dont worry youre not actually sick, and these symptoms will pass quickly as your body becomes accustomed to your new ketogenic meals, and you should begin to notice changes to your weight and energy levels in as little as a week or two.

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How To Replace Dairy

There are plenty of dairy-free, vegan cheeses on the market right now that are made from soy, coconut, cashew, or other dairy-free ingredients. My personal favorite dairy-free cheese-making companies are Treeline and Miyokos Kitchen. Their cheeses are some of the best Ive ever tasted.

If Treeline or Miyokos Kitchen doesnt have the cheese you are looking for, then try Follow Your Hearts dairy-free cheeses. Follow Your Heart makes almost every type of dairy-free cheese you could ever want.

Keto Diet: What Is The Ketogenic Diet And What Can You Eat On It

Read Keto Diet for Beginners: Burn Fat with The Ketogenic Diet Online ...
  • We earn a commission for products purchased through some links in this article.
  • The keto diet has been around for years but it undoubtedly remains one of the most popular, and well researched, weight loss plans out there.

    Its not one of the diets that work fast but rather a way to change eating habits and develop a healthier way of eating in the long term, fans of the diet claim. While some skeptics suggest its outdated for painting carbohydrates as non-essential and even representatives of Harvard Medical School have warned of its risks.

    The low-carb, high-fat plan is a favourite of celebrities and sports people alike though, with many citing the diets benefits. Much like the high protein plan or the high fibre diet, the Keto diet utilises the foods we eat every day as well. Halle Berry is famously a fan, along with the Kardashians and basketball player Lebron James.

    So while youve probably heard of the keto diet and similar ones, like the Paleo diet and the Atkins diet, you might be a little unsure of what it actually is.

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    What Is A Low Carb Diet Plan

    A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.

    There are different variations of low carbohydrate diets. The keto diet plan is a special type of low carb diet, with added characteristics. Optimal carb intake will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:

    • Keto diet Under 20g net carbs per day
    • Low carb diet Under 50g net carbs per day
    • Moderate low carb diet Under 100g net carbs per day

    Some people opt to count carbs diligently and some choose to simply focus on eat low carb or keto foods. For comparison, according to the Dietary Guidelines For Americans, a Standard American diet contains between 225 and 325 grams of carbohydrates per day.

    What About Other Dairy

    According to population-based studies, cows milk allergy is the most common food allergy in infants and young children. As many as 2 in every 100 children under 4 years old are allergic to milk. Fortunately, dairy allergies are less prevalent among adults and older kids.

    Dairy allergies commonly provoke immediate and unmistakable immune response. For example, you might get severely plugged sinuses, itchy skin, hives or rashes, diarrhea, nausea, vomiting, an elevated heart rate, and/or have difficulty breathing.

    Dairy protein intolerances, on the other hand, are a bit more confusing and nuanced. Some of the symptoms are similar to and milder than those of allergic reactions. For some people, it can manifest as constipation or diarrhea. For others, they will get joint pain or brain fog. Whatever the symptoms, they usually take longer to appear, making identification difficult. Plus, little scientific consensus exists on the nature of dairy protein intolerance. There are no universally accepted lab tests and few medical professionals will be able to help.

    Where you fall on this spectrum depends on your genetics, your gut health, your diet, your lifestyle, and your upbringing. Thus, some people may move to the left or the right of the dairy intolerances and allergy spectrum throughout life or on any given day. In fact, some people may even be able to eliminate the dairy intolerance completely with the right diet and lifestyle choices.

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    What Are The Benefits Of The Keto Diet

    Some keto dieters believe that eating fewer carbs may boost physical and mental performance, regulate appetite, and lower blood sugar.

    Although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing. Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether its safe and effective for diabetics.

    When it comes to weight loss, “there is no question that ketosis does work in the short term, Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, .

    Anecdotally, plenty of men have told Men’s Health that the keto diet helped them lose large amounts of weight.

    According to Spaniolas, keto helps with weight loss by reducing cravings.

    Day 7 Sample Meal Plan

    Keto For Beginners – Ep 1 – How to start the Keto diet | Keto Basics with Headbanger’s Kitchen

    Free 28 day keto meal plan Seventh-day meal plan


    • 2 thin slices of fatty cheese


    • 100-150 grams of fish / Chicken
    • green salad as desired


    • 100-150 grams of turkey
    • Unlimited green salad with 2 tablespoons of olive oil

    You can follow the above diet for a month. You can replace the days and you can also change the foods you want to change in the diet plan with the foods that are suitable for the keto diet.

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    You Cant Stop Keto Diet Once You Start It

    The users of the Keto diet consider it more than a diet. They describe it as a lifestyle. Its because you cant stop it like other diets once you start it. You must be consistent with the Keto Diet to lose your body weight, build better muscles and maintain a healthy state of your body.

    Keto Diet encourages various health benefits. Since Keto Diet changes the regular metabolic function of your body, so your body starts to cope up with this. If you give up Keto Diet after starting it, your body gets confused and it can mess up your metabolism which in turns, may result in gaining more weight and other health complexities. Though it is a bit tough to stick to the Keto Diet for beginners, you should be consistent with it.

    Foods You Can Eat On The Ketogenic Diet

    • Meats fish, beef, lamb, poultry, eggs, etc.
    • Leafy greens spinach, kale, etc.
    • Above ground vegetables broccoli, cauliflower, etc.
    • High fat dairy hard cheeses, high fat cream, butter, etc.
    • Nuts and seeds macadamias, walnuts, sunflower seeds, etc.
    • Avocado and berries raspberries, blackberries, and other low glycemic impact berries.
    • Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners.
    • Other fats coconut oil, high-fat salad dressing, saturated fats, etc.

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    What Are The Health Benefits Of The Keto Diet

    Some people may find incredible improvements virtually immediately, and for others, within just a few days or weeks. A good rule of thumb before you begin any new diet or eating plan is to get the okay from your doctor, especially if you have any underlying health issues.

    There are numerous advantages of a low-carb diet. Faster and more sustained weight loss, improved blood sugar control, reduced hunger, reduced inflammation, improved mental clarity, and clearer skin.

    As with any major lifestyle change, you may experience a in your health. So be sensible and ensure your medication and blood results are reviewed regularly. Once you have gotten the okay from your doctor, you can start to plan out your new menu.

    Are There Any Side Effects Of The Keto Diet

    How to set yourself up for success on your new Keto Diet ...

    The most common side effects for people undergoing the keto diet include headaches, tiredness, muscle fatigue, cramping and heart palpitations. These symptoms are mild and short-lived for most people as your body gets used to burning a new energy source, fat.

    You may experience cramps, specifically leg cramps, due to keto being a diuretic. Make sure to drink plenty of fluid and up your sodium intake sprinkle a little salt on everything!

    You may also experience constipation, so again, make sure you are drinking enough water and ensure the vegetables you eat contain quality fibre.

    Dr Roked warns that there are concerns that the diet can cause cardiovascular disease or cause breakdown of muscles.

    If you are worried about undertaking the diet, or have not undergone drastic diet change before, its worth consulting your GP to make sure its safe for you to try.

    On a more positive note, Dr Roked sites that some early studies have shown that the ketogenic diet may help dementia as well as reduce autoimmune diseases such as autoimmune thyroid conditions.

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    Important Points About This Meal Plan

  • This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  • A mix of whole milk and semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
  • These meal plans meet your recommended amount of fibre across the week.
  • This meal plan outlines daily food intake for one person, but it’s still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar.
  • Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

    Lose Fat Feel Better Have Energy

    We all know that food is our main source of energy. So why then do most people claim to be tired all the time, when its clear from looking at them that they get plenty to eat? The problem is that they dont get their energy from the right foods.

    When you follow a diet thats high in carbohydrates, your blood sugar rises and falls sharply with every meal. When it goes down, so does your energythis is the crash you feel shortly after lunchtime that makes you want to fall asleep at work in the afternoon.

    Let this FREE e-book answer all your questions about how to go keto, including how to customize the diet to your own personal needs and preferences.

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    What Exactly Is Keto

    Before you begin, you should familiarize yourself with what the keto diet is and how it can work for you.

    Basically, the ketogenic diet is a high fat, low carb, and focuses on healthy proteins.

    Eating keto will force your body into a process called ketosis, during which your body will begin to burn fats for energy instead of carbohydrates.

    Both keto diets and the Atkins diet focus on a reduction of carbohydrates in order to burn fat, but the keto diet allows dieters to continue to eat meat, in particular encouraging the consumption of red meat.

    Keto diets thus make use of a wider range of protein sources than the Atkins diet.

    Keto dieting may well look very similar to the foods youre already eating.

    In fact, the keto diet is well known for letting dieters continue to eat many of the foods they love.

    Love cheeseburgers? Keto has you covered: cheese and ground beef are both encouraged in the keto diet.

    All you have to do is switch to a carb-free bun and you can have as many burgers as you want.

    Pretty awesome, right?

    Theres plenty of other keto-friendly foods you can have, too.

    Do You Have To Count Macros

    Keto for beginners – Ep 3 – How to start the Keto diet | Free Keto meal plan | Keto Basics

    When you start a ketogenic diet plan, its recommended that you count macros at least in the beginning. That way, youll get a sense of what and how much you should be eating. However, some people have success simply sticking to keto foods and not counting anything, while others only count net carbs, but dont count fat and protein .

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    Low Carb & Keto Recipes

    If you are looking for low carb recipes or keto diet recipes, youve come to the right place! Every single recipe on Wholesome Yum is low carb and appropriate for the ketogenic diet.

    Each recipe has 10 ingredients or less. Im on a mission to show you that keto friendly recipes dont have to be difficult, time consuming, or taste like diet food. I love sharing just how delicious and easy keto can be!

    To get you started, here are a few of the most popular low carb keto recipes:

    May Stress Your Kidneys

    High fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet because they dont contain carbs. If you eat a lot of these foods, you may have a higher risk of kidney stones.

    Thats because a high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine .

    Some studies also suggest that the keto diet reduces the amount of citrate thats released in your urine. Given that citrate can bind to calcium and prevent the formation of kidney stones, reduced levels of it may also raise your risk of developing them .

    Additionally, people with chronic kidney disease should avoid keto, as weakened kidneys may be unable to remove the acid buildup in your blood that results from these animal foods. This can lead to a state of acidosis, which can worsen the progression of CKD.

    Whats more, lower protein diets are often recommended for individuals with CKD, while the keto diet is moderate to high in protein .


    Eating a lot of animal foods on the keto diet can lead to more acidic urine and a higher risk of kidney stones. This acidic state can also worsen the progression of chronic kidney disease.

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