3 Day Quick Start Keto Diet Plan

3 Day Quick Start Keto Diet Plan

Keto

Ketogenic Diet: A Recap

Ketogenic diets can be defined by using just one phrase i.e. high fat, low carb. Indeed, the goal of any keto diet is to reduce the carbohydrate intake to a bare minimum and replacing that minimization with an increased fat intake.

Amping up the fat intake is necessary because the calorie demand has to be met to keep the cycle of life going. Calculating grams and percentages sounds like an easy job but is far from it in reality. 

This is no quick math folks! You are walking on very thin ice when it comes to devising a keto plan for accomplishing your objectives. It doesn’t matter whether you are switching to the keto diet for weight loss or better cardiac health or better management of diabetes, you just cannot ditch caution! 

If you are someone who would rather follow a tried and trusted plan instead of being befuddled by the calorie calculations, here is one discussion that you should be reading from A-Z.

Not only do we explain the yays’ and nays’ of a ketogenic diet, but we also hatch a plan that answers how to start a keto diet meal plan query quite concisely.

So, without any further ado, let us begin!  

The Dos’ and Don’ts’ Of Keto Diet

Before we jump into the nitty-gritties of a detailed three-day keto diet plan that will do the trick for most beginners, it is important to understand the rules of the game. Understanding alone will not do the job, respecting those rules is equally important as well.

A comprehensive account of these rules demands a separate discussion, but what we can do for now is summarize the most basic dos’ and don’ts’ of a ketogenic diet. These coupled with keto tips and tricks that we will discuss in the next section ought to do the job for any beginner. 

Right then, let’s go with the do’s first. Here is what you should be doing (or rather, should be eating) when you are on keto. Eggs are a must, as are poultry products like chicken and turkey.

To amp up that fat intake that we mentioned in the opening lines of this discussion, you will need to load up your plate with fatty fishes like salmon and herring. Unfortunately, most keto plans are built using these key foods only, and many other food items that can be incorporated in a keto diet plan are not given even a second thought.

For example, in terms of meat options, you can consider bison and venison meat as well, although they are likely to cost you a few more dollars. But there are a few low-budget high-fat options that you can consider as well! 

Yogurt and cream are some of the fat-loaded options that you can consider, as well as green vegetables like broccoli that have a minimal amount of starch. 

The list of stuff that you shouldn’t be anywhere near even when practicing keto is quite a long one. Of course, the major emphasis is on cutting out the major carbohydrate-enriched food items that have assumed the status of staple food for many of us.

We are talking about a blanket ban on food items like white bread, whole wheat bread, pasta, rice, and beans. But side salads and sauces that are carb-loaded also need to be taken out of the equation for achieving optimal results. Yep, ketchup and BBQ sauce bottles need to be stowed away for some time! 

Keto Tips and Tricks

Just a recap of points that you need to be mindful of before you are starting keto, and then we serve the keto meals that you have been waiting to devour on since the first word of this article!

1- The daily carb intake must be managed at 20-40 grams per day at most.

2- Reading the product label for information about calorie content is crucial. 

3- Incorporate only healthy fats into your keto meals. 

4- Staying hydrated while on keto will benefit your cause immensely. 

5- Maintaining electrolytic balance in the body is super important as well. 

Keto Diet Starter Meal Pan

Let us get to the business end of things, the point around which this whole discussion has been orchestrated. Here is a simple three-day quick-start keto diet plan that any novice can try.

It is pertinent to mention here that it is just a prototype, you can always switch some of the mentioned items with other food items, as long as they are keto-friendly! Oh, and we would also recommend you to make sure that you are not allergic to any of these food items either. This will save you from any trouble later! 

Day One

Taking that first step towards defeating carbs is always hard. Day one in your three-day keto diet plan is that first baby step you need to take! 

Breakfast 

As we mentioned earlier, eggs are one of the most important features of any healthy keto diet plan. A cheese omelette of two eggs with some creamy but unsweetened coffee can be the perfect way to start your day! Cooking your breakfast in avocado oil is a bonus that you can go for as well.  

Lunch 

By lunchtime, you will be feeling the carb kick, hence fighting the urge to switch back to carbs with something equally satisfying is important. A chicken salad featuring a dash of mayonnaise can be the perfect solution to counter the carb cravings. A few almonds (not more than two ounces though) will not hurt the high-fat cause either. 

Dinner

Ending your first day of keto diet with something rewarding makes all the sense in the world, right? Steaks with mushrooms are one combination that many of you are likely to find extremely satisfying. Please ensure that the mushrooms are cooked in the beef broth that will help your cause as well. 

Day Two

It is time to fine-tune your macros game! Be of the stout heart, you are still going to miss carbs! 

Breakfast 

An egg omelette with spinach leaves sounds about the right way to start the day, what do you reckon? For those who find it hard to kick start their day without a cup of coffee, you can try unsweetened coffee with heavy cream to get things going.

Lunch 

There will be some days where you will have to make do with shakes and smoothies only. The second day of your keto diet plan is that day, go with a milkshake featuring almond milk, cocoa powder, and some spinach! Oh, and a dash of strawberries won’t hurt either! 

Dinner 

How does the idea of white fish cooked in coconut oil sound to you? YUMMY, right? It is super effective in speeding up your high fat intake as well. 

Day Three

Now you are at a point where you cannot give in, you are just beginning to have the upper hand in this battle against carbs. The gut testing time is almost over, your body has now almost settled into the new normal! 

Breakfast 

Eggs and cooked mushrooms are a great way to start the day, especially if it is a holiday. Three scrambled eggs should make up the required calorie count easily. 

Lunch 

Some of you must be wondering, where is the old friend lettuce! Well, here it is, in the form of a lettuce cucumber walnut salad, an ideal choice for your keto diet lunches. 

Dinner 

Cheese shell tacos are a great choice for dinner on such a day. 

Keto beverages

The deceptive myth that fizzy drinks don’t lead to any health issues has been well-busted by thousands of research studies. Two major health issues, which are in the context of this discussion as well, are now being directly linked with overconsumption of soft drinks.

We are talking about obesity and diabetes. When you are following a keto diet plan, you cannot sip sugary soft drinks, doing that will just render all your efforts futile! So, are there any alternatives that you can switch to?

We are happy to report in affirmative, there are some keto-friendly drinks that you can include in your daily life. We are talking about drinks like unsweetened coffee and green tea, the role of the latter in promoting weight loss is well documented.

Sparkling water is another choice that you can try. However, when it comes to staying hydrated, there is no better choice than water. Drinking plenty of it is a must, whether you are or are not on a weight loss program! Want to have some fun? Chuck in some fresh mint in your water glass and thank us later. 

That would be all from this discussion. We wish we could go on a bit more and discuss several subtopics associated with the diverse concept that the keto diet is. Unfortunately, the limitations of time and space force us to wrap up this discussion here. Nevertheless, we are optimistic that you learned something if not everything new about keto diets from this read. And on that optimistic note, we bid you farewell from this discussion! 

Refrence:

www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/

Design Keto