Keto Diet For Weight Loss 101: The Perfect Guide For Beginners

2 min read

Here's everything you need to know about the Keto diet, what it is and if it actually works

What is the Keto diet?

The Keto diet, or Ketogenic diet to give it it’s full name, is typically a high-fat, moderate-protein, low-carb and zero sugar diet and is similar to the Atkins diet. To achieve keto weight loss, the diet focuses on foods such as bacon, fish, cheese and eggs, whilst high sugar fruit, starchy veggies, juices and grains are off the menu.

Because you’ve restricted your carb intake drastically, your body will start to use fat as it’s main source of fuel. As this happens, molecules called ketones start to build up in your body’s bloodstream. As you’re following a very low or no-carb diet, the low carbohydrate levels in your body cause blood sugar levels to drop (dizziness is one of the side effects) and the body begins to break down fat to use as energy, instead of carbs. This process is called ketosis.

It’s important to note that with any low-carb diet, it is expected you will lose several pounds of weight during the first few days. However this isn’t fat, but water weight, and when you return to eating normally i.e carbs, the water weight will return.

The Keto diet isn’t designed for long term use, as eating that much fat, very little carbs and zero sugar isn’t sustainable in normal everyday life and in social situations. It is important to note that before embarking on a diet that eliminates entire food groups you should consult with your GP first, especially if you have blood sugar issues or a history of heart disease.

The 7 day Keto weight loss plan

We've put together a 7 day meal plan for those of you who are keen on Keto but not sure where to start. Unlike other more complicated, less attainable diets, everything outlined in the below meal plan is available in all shops and supermarkets and is easy to get hold of.

Day 1

Breakfast - Bacon, eggs and tomatoes

Lunch - Chicken salad with olive oil and feta cheese

Dinner - Salmon with asparagus cooked in butter

Day 2

Breakfast - Egg, tomato and goats cheese omlette

Lunch - Almond milk, peanut butter, cocoa powder and stevia milkshake

Dinner - Meatballs, cheddar cheese and vegetables

Day 3

Breakfast -

Lunch - Prawn salad with olive oil and avocado

Dinner - Pork chops with Parmesan cheese, broccoli and salad

Day 4

Breakfast - Omlette with avocado, salsa, peppers, onion and spices

Lunch - A handful of nuts and celery sticks with guacamole

Dinner - Chicken breast stuffed with pesto and cream cheese with vegetables

Day 5

Breakfast - Sugar-free yoghurt with peanut butter, cocoa powder and stevia

Lunch - Beef stir-fry cooked in coconut oil with vegetables

Dinner - Bun-less burger with bacon, egg and cheese

Day 6

Breakfast - Ham and cheese omlette with vegetables

Lunch - Ham and cheese slices with nuts

Dinner - White fish, egg and spinach cooked in coconut oil

Day 7

Breakfast - Fried eggs with bacon and mushrooms

Lunch - Burger with salsa, cheese and guacamole

Dinner - Steak and eggs with a side salad

To kickstart your keto diet, shop our keto hamper here and see what results you can achieve!

Jenny Shaw

A content and copywriter who loves the written word in all it's forms, Jenny is passionate about writing informative and factual blog posts, helping you achieve your goals.