The ketogenic diet is a low-fat, high-fat diet and moderate-protein diet. This diet mainly focuses on reducing the intake of carbohydrates and replacing it with fat. The ketogenic diet helps in weight loss and lowers blood sugar. This diet provides many benefits such as weight loss, appetite suspension and other health improvements.
Nowadays, increasing obesity in youngsters has become a serious issue and everyone is looking for ways to get rid of it. Keto diet has proved to be the best way to deal with obesity as well as improve mental and physical health.
This blog will explain how you can reduce fat by following the keto diet at home without hiring professionals.
What Is The Keto Diet?
Keto diet can be described in many ways. But the very common definition of the ketogenic diet is a low-carb and high-fat diet. This diet puts your body in the metabolic state that is known as ketosis.
It is said that a ketogenic diet can prevent various diseases such as cancer, Alzheimer’s, polycystic ovary syndrome and diabetes. In this diet, fat is turned into ketones in the liver which supplies energy to the brain.
Can You Start Keto At Home Without Spending Money?
Yes, the keto diet can be started at home. All you have to do is to just maintain the proportion of carbohydrate, fat and protein intake. There are four types of keto diet that you need to understand before starting the diet.
Here is a details explanation:
Standard ketogenic diet: In this diet, you will be needed to consume 10% carbs, 70%, fat, and 20% protein.
Cyclic ketogenic diet: A cyclic ketogenic diet includes periods of high carbs “refeeds”, for example, 5 keto diet days followed by 2 high carb days.
Targeted ketogenic diet: In the TKD, you can add carbs around intense workouts.
High protein ketogenic diet: in this diet type, the ratio is 5% carbs, 60% fat, and 30% protein.
Step-By-Step Guide To Starting Keto At Home
Here are the steps you have to follow to start the keto diet at home:
Step 1 Remove High Carb Food From Your Diet
To start keto at home, firstly, you will need to avoid high-carb foods from your daily meals. The intake of carbs should be under 20 to 50 grams of net carbs per day. This will help you put your body into ketosis.
Foods to avoid:
Sugar – Sodas, sweets and processed snacks
Starchy vegetables – Peas, carrots and potatoes
Grains – Bread, rice, corn, pasta, oats
Legumes – Beans and lentils
Step 2 Focus On Natural, Low-Carb Food
After cutting down on carbs, add healthy fats, fibre-rich vegetables and moderate protein to your meals. There are many budget-friendly food options that you can eat without buying expensive keto-friendly foods:
Some of them are:
Proteins – Eggs, chicken, canned tuna and sardines
Healthy fats – Avocados, Butter, olive oil and coconut oil
Vegetables – Cabbage, Spinach, cauliflower, cucumbers and zucchini
Dairy – Cheese, heavy cream and full-fat yoghurt,
Step 3 Drink A Lot Of Water And Electrolytes
When you are on a keto diet, your body sheds water weight that may cause keto flu-like fatigue, dizziness headaches or electrolyte imbalance. So, it is very important to stay hydrated when you are on a ketogenic diet.
What to drink on keto:
Water (add a pinch of salt for electrolytes)
Black coffee or tea (no sugar)
Homemade bone broth (cheap and full of minerals)
You should ignore sugary drinks, sports drinks and fruit juices. All of them are full of hidden carbs.
Electrolyte Hack: If you feel weak, drink water with a pinch of salt, lemon juice, and a little potassium from leafy greens.
Essential Foods For A Budget-Friendly Keto Diet
To begin a keto diet, you do not need to buy and eat fancy keto products. Instead, you can follow this diet by eating affordable ingredients.
7-Days Budget-Friendly Keto Meal Plan
Here is the seven-day keto meal plan that will suit your budget and also help you reduce obesity and keep your mind and body healthy.
| Days | Breakfast | Lunch | Dinner |
| Day 1 | Scrambled eggs cooked in butter with cheese | Tuna salad with mayo, cucumbers, and spinach | Pan-fried chicken thighs with sautéed cabbage |
| Day 2 | Fried eggs with bacon | Egg salad with cucumbers and a side of cheese | Ground chicken stir-fry with cabbage and olive oil |
| Day 3 | Cheese omelet with spinach | Canned tuna with olive oil, bell peppers, and zucchini | Roasted chicken thighs with cauliflower mash |
| Day 4 | Scrambled eggs with butter and spinach | Leftover ground chicken with stir-fried zucchini | Grilled chicken with a side of cabbage slaw |
| Day 5 | Hard-boiled eggs with cheese and nuts | Tuna lettuce wraps with cucumbers | Chicken and cauliflower rice stir-fry |
| Day 6 | Scrambled eggs with cheese | Egg salad with a side of sautéed spinach | Baked chicken with buttered zucchini |
| Day 7 | Cheese omelet with butter | Canned tuna salad with cucumbers | Ground beef stir-fry with cabbage |
Final Thoughts
There is no harm in following a ketogenic diet at home. However, it is important to consult with your doctor before starting the diet. If you are on a keto diet, it is very important to eat the right food with appropriate proportions. This diet will help your body to utilize fat for energy.
