How to Start the Keto Diet from Scratch: Complete Guide and 2-Week Menu

How to Start the Keto Diet from Scratch: Complete Guide and 2-Week Menu

The keto (or ketogenic) diet is more than just a fad; it's a dietary strategy that has been proven effective for weight loss and improving health.

It is based on minimizing carbohydrates, prioritizing healthy fats, and moderating protein consumption.

In this article, we'll explain step-by-step how to start from scratch and provide a menu for your first two weeks.

What is the Keto Diet?

The ketogenic diet focuses on inducing a metabolic state called nutritional ketosis . Normally, the body gets energy from the carbohydrates you consume. However, by drastically reducing carbohydrates (generally less than 50 grams per day), the body begins to burn stored fat for energy. This process produces ketone bodies, which are used as fuel, helping you lose weight and have more sustained energy.

The Basic Principles of the Keto Diet

1. Healthy fats as your primary source of energy : Approximately 70-75% of your daily calories should come from healthy fats such as avocados, olive oil, coconut oil, and butter.

2. Moderate Protein : Protein should represent 20-25% of your calories. Choose quality sources such as beef, chicken, fish, eggs, and dairy products.

3. Very low carbs : Only 5-10% of your daily intake will be carbohydrates. This includes mostly low-carb vegetables like spinach, kale, broccoli, and cauliflower.

Benefits of the Keto Diet

• Rapid Weight Loss : By burning fat as your primary source of energy, it is common to see weight loss results within the first few weeks.
• Increased energy and focus : Many people report feeling more alert and energetic throughout the day.
• Appetite control : The keto diet can help you better control hunger, since fats and proteins are more satiating than carbohydrates.
• Improved blood sugar and cholesterol levels : Studies suggest that the ketogenic diet may improve insulin sensitivity and increase HDL ("good") cholesterol.

Foods Allowed on the Keto Diet

Healthy Fats:

• Avocado
• Olive oil
• Butter
• Coconut oil
• Nuts and seeds

Proteins:

• Meat (beef, pork, chicken)
• Fish (salmon, tuna, sardines)
• Eggs
• Dairy products (cheese, cream)

Low Carb Vegetables:

• Spinach
• Broccoli
• Cauliflower
• Zucchini
• Peppers

Keto-Friendly Snacks and Foods at TiendaKeto.es

Foods to Avoid

• Sugars (sweets, soft drinks, juices)
• Grains and cereals (rice, pasta, bread)
• Processed foods
• Legumes
• Fruits high in sugar (banana, apple, grapes)

Common Side Effects (and How to Manage Them)

When starting the keto diet, you may experience symptoms known as the "keto flu." These can include headaches, fatigue, dizziness, and moodiness due to the reduction in carbohydrates. To combat these symptoms:

• Hydrate well : Drink electrolytes, like this one .
• Increase your intake of sodium, potassium, and magnesium : Eating foods like avocados and spinach or using electrolyte supplements can help.

2-Week Menu to Start the Keto Diet

Week 1:

Monday

• Breakfast: Scrambled eggs with spinach and avocado.
• Lunch: Tuna salad with olive oil and olives.
• Dinner: Grilled chicken breast with steamed broccoli and butter.

Tuesday

• Breakfast: Greek yogurt with walnuts and chia seeds.
• Lunch: Hamburger with cheddar cheese and avocado.
• Dinner: Grilled salmon with asparagus and olive oil.

Wednesday

• Breakfast: Keto smoothie with coconut milk, spinach, and almond butter.
• Lunch: Roasted chicken with green leaf salad and olive oil.
• Dinner: Keto tacos with cauliflower tortillas, beef, and guacamole.

Thursday

• Breakfast: Fried eggs in coconut oil and bacon.
• Lunch: Stir-fried beef with peppers and keto balsamic sauce .
• Dinner: Cauliflower and cream cheese soup.

Friday

• Breakfast: Keto cloud bread with cream cheese.
• Lunch: Caesar salad with chicken and homemade dressing with keto sesame toast.
• Dinner: Keto ham and 3 cheese pizza .

Saturday

• Breakfast: Ham and cheese omelette.
• Lunch: Grilled tuna with avocado salad.
• Dinner: Pork chop with kale sautéed in olive oil.

Sunday

• Breakfast: Keto protein shake
• Lunch: Baked chicken with zucchini and peppers.
• Dinner: Beef steak with herb butter and asparagus.

Week 2:

Monday

• Breakfast: Greek yogurt with almonds and cinnamon.
• Lunch: Chicken salad with avocado and keto sweet and sour sauce .
• Dinner: Salmon with roasted broccoli and butter.

Tuesday

• Breakfast: Scrambled eggs with bacon.
• Lunch: Keto burger with cheese, lettuce, and tomato.
• Dinner: Chicken fajitas with cauliflower tortillas and guacamole.

Wednesday

• Breakfast: Coconut and spinach smoothie with avocado.
• Lunch: Grilled chicken with coleslaw.
• Dinner: Keto tacos with beef and guacamole.

Thursday

• Breakfast: Fried eggs with chorizo.
• Lunch: Tuna salad with olives and feta cheese.
• Dinner: Beef steak with butter and asparagus.

Friday

• Breakfast: Keto pancakes with almond flour and whipped cream.
• Lunch: Roasted chicken with avocado and salad.
• Dinner: Keto cauliflower crust pizza with cheese and pepperoni.

Saturday

• Breakfast: Scrambled eggs with ham and cheese.
• Lunch: Shrimp salad with avocado.
• Dinner: Keto lasagna with layers of zucchini and minced meat.

Sunday

• Breakfast: Coconut smoothie with spinach and almond butter.
• Lunch: Chicken curry with cauliflower.
• Dinner: Fish fillet with garlic butter and asparagus.

Conclusion

Starting the keto diet from scratch doesn't have to be complicated. Follow these basic principles, plan your meals , and use specialized products like those from TiendaKeto.es to ease your transition to a ketogenic lifestyle. In two weeks, you could notice significant changes in your energy and body composition. Good luck!