Keto diet for beginners

The keto diet, sometimes referred to as the ketone diet or ketosis diet, has taken the weight loss world by storm in the last decade or so. But one of the challenges – as with many diets – is coming up with a diet meal plan you can stick to. We’re here to help!

It is worth noting that this article mentions both meat and plant-based options. However, if you are a vegetarian or vegan, there is absolutely nothing to stop you going keto.

Simply refer to our articles, Can I do the keto diet as a vegetarian? and How vegans and vegetarians can do the keto diet on the Health Hub for more information.

Skip to: Keto diet for beginners | Keto breakfast weekly plan | Keto lunch meal prep | Keto dinner weekly plan | Keto desserts | Keto snacks | 5 tips for keto beginners

First, let’s take a quick look at the basics of a keto diet and what it involves. In a nutshell, a ketogenic plan aims to push your body into ketosis, a natural occurrence whereby it switches from burning sugar (glucose) to burning fat.¹

Let’s look at a typical ketosis meal plan. Essentially, what you are looking for in a good ketosis meal plan is foods which are high in protein and carb free.

While guidance does vary, it is generally agreed that in the first two weeks of the diet, you will want to eat fewer than 20g of carbs per day in order to kick-start ketosis.³ After that, you can start increasing the amount of carbs you eat slowly, up to around 50g per day.⁴

One of the wonderful things about a keto diet, compared with a low-fat diet, is that it can often feel very luxurious: you are allowed plenty of full-fat dairy!

Some say breakfast is the most important meal of the day, for good reason. A hearty breakfast should give you the energy and nutrients you need to keep you going throughout the day.

Keto breakfasts are usually high in protein which is brilliant because research suggests that the daily addition of a high-protein breakfast could help to curb cravings.⁵

When you are trying to follow any type of diet, trying to source a suitable lunch on-the-go is one of the main dilemmas you might face.

One way to avoid this predicament is by effectively meal-prepping your keto lunches. By planning and preparing your meals in advance, you’re guaranteed a nourishing and gratifying lunch while keeping on track with your dietary goals.

Just because you are on a diet doesn’t mean you can’t feel satisfied, full, and happy after your main evening meal!

If you find yourself in need of inspiration for your weeknight keto-friendly dinners, we’ve got some mouth-watering suggestions that will breathe new life into your mid-week menu:

While the keto diet can be restrictive in some ways, a major bonus is that you can still enjoy naughty treats and full-fat dairy. While you do need to avoid sugar and carbs, these are some of the tasty keto-approved desserts you can enjoy:

• Raspberries or blueberries with whipped double cream, topped with chopped pecans.
• Keto choc chip cookies made with almond flour and dark chocolate chips.
• Keto loaf cake made with almond flour, dark chocolate chips and blueberries.
• Peanut butter cheesecake bombs.
• Keto brownie mug cake using almond flour, erythritol, cocoa powder, almond butter and unsweetened almond milk.
• Keto peanut butter fudge with sea salt.
• Peanut butter mousse with dark chocolate chips.

Snacking is encouraged on the keto diet, albeit with some rules. Some of the best keto diet snacks include:

• Almonds or Brazil nuts
• Low carb hot chocolate (made with sweetener, not sugar)
• Chunk of cheese
• Sugar-free jelly with cream
• Celery stick filled with unsweetened nut butter
• Green olives
• Greek yoghurt with flax seeds (linseeds)
• 1/4 avocado with vinaigrette
• Ready-made low-carb, high protein snack bars: 14 of the best protein bars & snacks
• If in doubt, make a protein shake! The best protein powder for you

Most people would advise those trying the keto diet also to take a supplement to make up for some of the vitamins and minerals the body is used to getting via carbohydrates.

Of course, Holland and Barrett has you covered in this department! Simply check out The best keto supplements – revealed on the Health Hub!

• The keto diet has gained popularity in recent years, but sticking to a restrictive diet can be challenging.
• Whether you're a meat-eater or follow a vegetarian or vegan lifestyle, keto is accessible to all. By referring to helpful resources and planning your meals, you can successfully navigate the keto journey.
• Remember to track your macros, be aware of hidden sugars in condiments, and most importantly, don't give up if you stumble.
• Embrace the process, learn from your experiences, and celebrate your progress.