Low Carb and Keto Diet Plan: How to Get Started on a Healthy Weight Loss Journey

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Lolita Carrico
Lolita Carricohttp://ketology.net
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

If you’re looking to start a ketogenic diet, congratulations! You’ll be joining the ranks of millions of people who have successfully lost weight and improved their health by following this way of eating. It can be a little daunting when you’re first getting started, but don’t worry – we’re here to help. Today, we’ll outline everything you need to know about keto, including how to get started and what keto foods are the best for your diet plan. Plus, we’ve got one delicious keto recipe for each meal so you can get started right away!

What is keto?

The ketogenic diet, or keto for short, is a low-carbohydrate diet that has been shown to offer a wide range of health benefits. When you follow a keto diet, your body enters a state called ketosis, which means that it begins burning fat for energy instead of carbohydrates. This process not only helps you lose weight, but it also reduces your risk of chronic diseases like heart disease and diabetes.

How do I get started on keto?

If you’re ready to start following a ketogenic diet, the first step is to calculate your daily macros. Macros are the nutrients that make up the foods we eat – they include fats, proteins, and carbohydrates. To determine your macros, you’ll need to know how many calories you should be eating each day. Once you have that number, you can start to break down those calories into fats, proteins, and carbs.

For a keto diet, your carb intake should be very low – most people aim for less than 50 grams of carbs per day. That means that the majority of your calories will come from fat and protein. It’s important to choose healthy fats and proteins when following a keto diet, as they will help keep you feeling full and satisfied throughout the day.

The best keto foods

Now that we’ve covered the basics of keto, let’s talk about some of the best keto foods to include in your diet. When it comes to keto, there are a few different food groups that you’ll want to focus on:

Healthy fats: avocados, olive oil, coconut oil, grass-fed butter

– Protein: fatty fish like salmon and tuna, chicken, eggs

– Non-starchy vegetables: leafy greens, broccoli, cauliflower

In addition to these keto staples, you’ll also want to make sure you’re getting enough electrolytes. Electrolytes are minerals like sodium and potassium that help keep your body hydrated and functioning properly. You can get them from salt or from supplements like bone broth or magnesium glycinate.

One keto recipe for each meal

Now that you know what keto is and how to get started, let’s talk about some keto recipes! Here are three delicious keto recipes – one for each meal of the day.

Breakfast: Keto Breakfast Bowl with Bacon and Avocado


– ½ cup cooked cauliflower rice

– ¼ cup cooked bacon, diced

– ½ avocado, diced

– ½ tomato, diced

– ½ teaspoon chili powder

– Salt and pepper to taste

Instructions: Combine all ingredients in a bowl and enjoy!

Lunch: Keto Cobb Salad with Chicken and Blue Cheese Dressing


– ¼ head iceberg lettuce, chopped

– ½ cup cooked chicken, diced

– ¼ cup blue cheese crumbles

– ¼ avocado, diced

– ¼ cup cherry tomatoes, halved

– Salt and pepper to taste

Instructions: Combine all ingredients in a bowl and enjoy!

Dinner: Keto Salmon with Roasted Broccoli


– ½ pound salmon fillet

– ½ teaspoon garlic powder

– Salt and pepper to taste

– ½ head broccoli, cut into florets

– ½ tablespoon olive oil

– Lemon wedges for serving

Instructions: Preheat oven to 400 degrees Fahrenheit. Season the salmon with garlic powder, salt, and pepper. Place on a baking sheet lined with parchment paper and bake for about 20 minutes, or until cooked through. Toss the broccoli with olive oil and season with salt and pepper. Place on a separate baking sheet and roast for 15-20 minutes, or until tender. Serve the salmon with roasted broccoli and lemon wedges.

Three keto snack ideas

If you’re looking for some keto-friendly snacks, here are a few ideas:

– Hard boiled eggs

– Cheese slices or cubes

– Nuts and seeds

– Olives

-Celery sticks with peanut butter or cream cheese

-Keto muffins or bread

-Berries with heavy cream

-Dark chocolate squares

There you have it – everything you need to know about keto! Now it’s time to get started on your healthy weight loss journey. Remember, keto is all about finding the foods that work best for your body and making sustainable lifestyle changes. With a little effort, you’ll be on your way to reaching your goals in no time.

Have any questions or want more keto recipe ideas? Leave a comment below. I’m always happy to help!

What are some of your favorite keto recipes? Share them with us in the comments below! And don’t forget to check out our other blog posts for more tips and tricks on how to live a healthy lifestyle.


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