How can I start a keto diet successfully? What should I expect when beginning a keto diet? How do I maintain ketosis on a keto diet plan?

Understanding the Keto Diet

Ketogenic diets, a subset of low-carb diets, have been around for decades, helping individuals achieve weight loss and manage conditions like diabetes and epilepsy. The key to a ketogenic diet is the process of ketosis, where the body shifts its metabolism to burn fat for fuel instead of carbs and sugar. This metabolic state is facilitated by restricting carb intake and increasing healthy fat consumption.

The Macronutrient Breakdown of a Keto Diet

A well-constructed keto diet follows a specific macronutrient breakdown:

• 60-70% fat: Keto diets replace the calories typically coming from carbs with an increase in healthy fats from sources like olive oil, coconut oil, eggs, avocados, cheese, and fish.
• 20-30% protein: Consuming an adequate amount of protein is crucial to provide the liver with amino acids, which help create new glucose for cells and organs that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not enough can lead to muscle mass loss.
• 5-10% carbs: On a keto diet, you’ll limit your net carb intake to 20-40 grams per day, ensuring that the carbs you do consume come from nutrient-dense foundation vegetables.

A 7-Day Keto Diet Plan for Beginners

This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will demonstrate how to eat right, not less, with Atkins keto while enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

• Breakfast: Eggs Scrambled with Sautéed Onions and Cheddar Cheese (4.6g net carbs)
• Snack: Atkins Peanut Butter Fudge Crisp Bar (2g net carbs)
• Lunch: 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing (5.8g net carbs)
• Snack: 3/4 medium zucchini cut into sticks and 2 oz provolone cheese (4.5g net carbs)
• Dinner: Baked Catfish with Broccoli and Herb-Butter Blend (3.8g net carbs)

Keto Tip of the Day

Low-carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water, especially when starting a new low-carb diet, can lead to constipation, dizziness, and sugar/carb cravings. Also, make sure to add extra salt to your diet to ensure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.1g

• Breakfast: Atkins Frozen Farmhouse-Style Sausage Scramble (5g net carbs)
• Snack: 1 cup sliced red bell pepper with 2 Tbsp ranch dressing (4.4g net carbs)
• Lunch: 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes (5.4g net carbs)
• Snack: 1 stalk celery with 2 Tbsp cream cheese (2.2g net carbs)
• Dinner: 7 oz bone-in pork chop with Cauliflower-Cheddar Mash (3.2g net carbs)

Keto Tip of the Day

Getting regular exercise can help you achieve and maintain ketosis by aiding your body in using up its carbohydrate stores. If you’re new to the low-carb lifestyle, start with low-intensity movement like yoga and walking. Once you feel more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

• Breakfast: Spinach and Swiss Cheese Omelet (2.9g net carbs)
• Snack: Atkins Strawberry Shake (1g net carbs)
• Lunch: Grilled chicken over baby spinach, tomato, and avocado salad (6g net carbs)
• Snack: 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears (2.2g net carbs)
• Dinner: Beef Sautéed with Vegetables Over Romaine (7.6g net carbs)

Keto Tip of the Day

If you’re new to a low-carb lifestyle, you might experience the “keto flu,” a temporary side effect characterized by headaches, weakness, and poor concentration. Don’t give up! Electrolytes and water are quickly depleted on a keto diet, so make sure to stay hydrated and replenish your electrolytes by adding extra salt to your food or sipping on full-sodium broth.