The Ultimate Keto Diet Plan for Beginners: How to Get Started for Free

The keto diet is a popular way of eating that has many benefits, including weight loss, increased energy, and improved mental clarity. However, starting a new diet can be overwhelming, especially if you're on a tight budget. The good news is that it's possible to start a keto diet for free! In this article, we'll share some tips and resources for getting started with a keto diet without spending a dime.

How to Start a Keto Diet for Free?

The first step to starting a keto diet for free is to prepare your kitchen. This means clearing out any non-keto foods and stocking up on keto-friendly staples like eggs, meat, low-carb veggies, and healthy fats like avocado oil or coconut oil. You can find free keto meal plans and recipes online through blogs, social media groups, and websites like Pinterest. Some popular resources include Ruled.me, the Keto Diet App, and Wholesome Yum. When meal planning, focus on simple, budget-friendly meals like scrambled eggs with veggies, chicken stir-fry with cauliflower rice, or a salad with avocado and tuna.

When it comes to grocery shopping, it's important to be strategic with your purchases. Look for sales on meat and produce, and shop at discount stores like Aldi or Walmart. Buy in bulk when possible, especially for pantry staples like nuts and seeds. And don't forget to check out the clearance section, where you might find discounted meat or veggies that are still perfectly good to eat.

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What to Eat When You First Start Keto?

When starting a keto diet, it's important to understand your macros. Macros are the ratios of fat, protein, and carbs that you should aim to eat each day. For most people, a good starting point is 70–75% fat, 20–25% protein, and 5–10% carbs. To calculate your macros, you can use an online macro calculator or consult with a registered dietitian.

As for what to eat, here are some keto-friendly foods to include in your diet:

• Meats such beef, hog, chicken, and shellfish
• spinach, broccoli, cauliflower, and zucchini are examples of low-carb vegetables.
• Avocado, olive oil, coconut oil, and butter are examples of healthy fats.
• nut and seed products such as almonds, walnuts, chia seeds, and flaxseed
• Greek yoghurt, heavy cream, and other dairy products (in moderation)

Keep it simple when you're first starting out. A common keto meal may have a protein source (such as chicken or fish), a low-carb vegetable (such as broccoli or spinach), and a healthy fat (like avocado or olive oil). Hard-boiled eggs, cheese, and almonds are examples of possible snacks.

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What are the top 10 keto foods?

Here are 10 of the best keto-friendly foods to include in your diet:

1. Avocado: Rich in healthy fats, fiber, and potassium.
2. Eggs: A versatile source of protein and healthy fats.
3. Olive Oil: High in heart-healthy monounsaturated fats.
4. Leafy Greens: Low in carbs and high in fiber, vitamins, and minerals.
5. Nuts: A good source of healthy fats and protein, but watch out for high carb counts.
6. Cheese: High in fat and protein, but watch out for portion sizes.
7. Coconut Oil: High in medium-chain triglycerides (MCTs), which can boost metabolism.
8. Salmon: A good source of protein and heart-healthy omega-3 fatty acids.
9. Cauliflower: Low in carbs and versatile for making keto-friendly substitutes like cauliflower rice or mashed cauliflower.
10. Meat: A great source of protein and healthy fats, but be mindful of processed meats with added sugars or fillers.

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How to Start Lazy Keto

If you're not ready to track your macros or count calories, lazy keto may be a good option for you. With lazy keto, you focus on keeping your carb intake low (usually under 20–30 grams per day) and eating keto-friendly foods without worrying about tracking every bite. This can be a good starting point for beginners or those who find tracking too overwhelming.

To start lazy keto, focus on the same keto-friendly foods we mentioned earlier, and aim to keep your carb intake low. This means avoiding high-carb foods like bread, pasta, and sugary snacks, and instead choosing low-carb options like veggies, meats, and healthy fats. Some tips for making lazy keto work for you include meal prepping, keeping healthy snacks on hand, and being mindful of hidden carbs in processed foods.

Conclusion:

Starting a keto diet doesn't have to break the bank. With some planning and strategic grocery shopping, you can start a keto diet for free. Focus on simple, keto-friendly meals and snacks, and be mindful of your macros and carb intake. And if tracking isn't for you, lazy keto can be a great starting point. Remember to consult with a healthcare professional before starting any new diet or exercise regimen, and enjoy the many benefits of a keto lifestyle.

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