{"id":17329,"date":"2021-02-17T20:03:51","date_gmt":"2021-02-17T20:03:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17329"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"28-day-keto-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/28-day-keto-diet\/","title":{"rendered":"28 Day Keto Diet Plan: All the Facts You Need to Get Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#What_Is_The_Keto_Diet\" >What Is The Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#The_Science_Behind_The_Keto_Diet\" >The Science Behind The Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Analyzing_The_Basics_Of_The_Keto_Diet\" >Analyzing The Basics Of The Keto Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#The_Recommended_Foods\" >The Recommended Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Foods_To_Avoid\" >Foods To Avoid<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Is_The_Keto_Diet_Safe\" >Is The Keto Diet Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Why_Start_A_28_Day_Keto_Diet_Plan\" >Why Start A 28 Day Keto Diet Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#It_Supports_Weight_Loss\" >It Supports Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#It_May_Reduce_The_Risk_Of_Several_Cancers\" >It May Reduce The Risk Of Several Cancers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#It_May_Improve_Heart_Health\" >It May Improve Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#It_May_Work_For_Type_2_Diabetes\" >It May Work For Type 2 Diabetes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#The_Health_Risks_Of_Starting_The_28_Day_Plan_For_Keto_Diet\" >The Health Risks Of Starting The 28 Day Plan For Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Free_Sample_Of_A_28_Day_Keto_Diet_Plan_For_Beginners\" >Free Sample Of A 28 Day Keto Diet Plan For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Breakfast_Mug_Frittata\" >Breakfast: Mug Frittata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Lunch_Keto_Salmon_Patties\" >Lunch: Keto Salmon Patties<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Dinner_Grilled_Chicken_with_Peanut_Sauce\" >Dinner: Grilled Chicken with Peanut Sauce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#Day_4\" >Day 4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#The_Bottom-Line\" >The Bottom-Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>The keto diet has become increasingly popular in the fitness and health community. Its popularity arises from the fact that it is linked to so many health benefits, including weight loss. In layman\u2019s terms, this diet entails tricking your body to use its stored fat as the primary energy source instead of carbs. Currently, there are increased health risks such as obesity arising from sedentary lifestyles. It is no surprise that this diet is becoming a dietary option.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\" alt=\"BetterMe\" width=\"1504\" height=\"846\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Despite all this, the keto diet has not come into the spotlight without controversies. Most people are skeptical about the health aspects of this diet for the body and heart functions. As such, you might have seen numerous questions about this diet. Most of the popular ones include: How healthy is the <a href=\"https:\/\/betterme.world\/articles\/5-day-keto-soup-diet\/\">keto diet<\/a>? Can you be on a keto diet long term? Can this diet plan actually lead to weight loss?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article we will focus on finding answers to these and many other questions about the keto diet. We will discuss the science behind it, as well as its advantages, health risks, and meal plans. Strap in for more insight to help you with your 28-day keto diet plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Keto_Diet\"><\/span><b>What Is The Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The keto diet is an example of a very low-carb diet. According to Mayo Clinic, a low-carb diet limits carbohydrates consumption and emphasizes foods rich in healthy fat and protein (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Given this, the <a href=\"https:\/\/betterme.world\/articles\/what-happens-if-you-dont-eat-enough-fat-on-keto\/\">keto diet<\/a> is a low-carb diet plan with low carb ratios but higher ratios of protein and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">WebMD states that you receive most of your calories from this diet by consuming more proteins and fat (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-ketogenic-diet\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). The idea is to lower your carb intake so that your body runs out of fuel. As a result of this, it breaks down fat for energy. The resulting process is known as ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, ketosis can help you shed some pounds. It may also help manage certain medical conditions. However, at no point should you start this diet plan without talking to your doctor. So, if you are considering starting the 28-day keto diet plan for weight loss or any other benefit, first seek medical advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doctors need to first verify if it is safe for you to start such a meal plan. This is especially the case if you have an existing medical condition such as diabetes.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1600-calorie-keto-meal-plan\/\">1600-Calorie Keto Meal Plan To Jump-Start Ketosis: Can Up Your Fat Intake Fast-Track Weight Loss?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-45795 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638-1024x576.png\" alt=\"Keto Diets\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207638.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Science_Behind_The_Keto_Diet\"><\/span><b>The Science Behind The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In a keto diet, 99% of your energy comes from fat while the remaining 1% comes from carbs (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2020\/01\/200127134741.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-40\/\">The diet<\/a> typically tricks your body into burning fat. What happens is that the body\u2019s glucose levels tend to decrease due to the low carbohydrate intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When this happens, your body starts acting as if it is starving. In reality though, it is not. What occurs next is that it is forced to start burning body fat for energy instead of carbs. The process produces chemicals known as ketone bodies (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2020\/01\/200127134741.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The body then burns them as an alternative energy source.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Analyzing_The_Basics_Of_The_Keto_Diet\"><\/span><b>Analyzing The Basics Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you jump head first into this diet, you need first to understand what it involves. Like any other diet, the keto diet both allows and forbids the consumption of various foods. Let us discuss these basics before you start the 28-day keto diet plan. They are as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Recommended_Foods\"><\/span><b>The Recommended Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some keto-friendly foods that you ought to add to your grocery list include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables.<\/b><span style=\"font-weight: 400;\"> Medical News Today acknowledges focusing on non-starchy vegetables that provide you with adequate fiber, vitamins, and minerals (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-grocery-list#foods-to-include\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Such vegetables include broccoli, cauliflower, eggplant, mushrooms, asparagus, cucumber, cabbage, green beans, peppers, onions, and tomatoes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein foods.<\/b><span style=\"font-weight: 400;\"> In a <a href=\"https:\/\/betterme.world\/articles\/healthy-fats-for-keto\/\">keto diet<\/a>, you can acquire your proteins from various sources. Some of these include fish, tofu, red meat, chicken, tempeh, eggs, pork, unsweetened dairy products, Seitan, shellfish, and turkey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthful fats.<\/b><span style=\"font-weight: 400;\"> Most healthful unsaturated fat sources of the keto diet include olive, avocadoes, sesame, and hemp seed oil. Other sources include nuts and nut butter, avocado, seeds, and fatty fish like salmon and sardines.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keto-friendly drinks.<\/b><span style=\"font-weight: 400;\"> The best and most available keto-friendly drink is water. You are required to stay hydrated while on this diet. To flavor your water, you can add either some citrus slices of mint leaves. Other keto-friendly beverages include bone broth, unsweetened almond and soy milk, herbal teas, and some zero-sugar sodas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pantry products.<\/b><span style=\"font-weight: 400;\"> For your pantry, you can stock up on dried herbs and spices, garlic and onion powder, and fish and soy sauce. You can also add tamari, coconut cream, almond flour, cocoa powder, liquid or coconut aminos.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32617 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1024x576.jpg\" alt=\"28 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid\"><\/span><b>Foods To Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since the keto diet is a low-carb diet plan, you will have to avoid multiple carbohydrate sources. It does not matter if they are refined or whole-grain. The keto diet forbids\u00a0all refined, unrefined and whole-grain carbohydrates, as well as sugars (<\/span><a href=\"https:\/\/www.medicinenet.com\/ketogenic_diet\/article.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means you will have to avoid starchy vegetables\u00a0and grains like corn, bread, cereals, pasta, rice, cookies and other baked goods. You will also have to keep away from fruits and their juices.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_Keto_Diet_Safe\"><\/span><b>Is The Keto Diet Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Looking at the science behind this diet, our common sense will tell us that this <a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\">diet plan<\/a> is safe. That science will certainly recommend this diet for quick fat loss. Regardless, merely because it is backed up by science does not mean it is safe to implement without professional advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts state that the keto diet is safe to implement as a lifestyle change as long as it\u2019s for a short duration. Preferably, these experts recommend following this diet plan for less than 2 or 3 weeks. If you surpass this limit, let it only extend between 6 and 12 months (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In such a case, close medical supervision is paramount. You also need professional guidance while transitioning from a standard diet to a keto diet and vice-versa. Likewise, the keto diet is also safe if it is followed by people with a doctor\u2019s go-ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with several health conditions should not follow the keto diet. These include people with conditions such as (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-diet-side-effects\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thyroid conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pancreatic disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Liver conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gallbladder removal or disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A history of eating disorders<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\" rel=\"noopener\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4841-1024x576.png\" alt=\"28 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4841.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4841-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4841.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4841.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Start_A_28_Day_Keto_Diet_Plan\"><\/span><b>Why Start A 28 Day Keto Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Numerous benefits attract individuals towards the keto diet. There is not yet enough long-term research in humans to support the anecdotally-described health benefits of the keto diet. Below are some of the reported advantages of being on a keto diet:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"It_Supports_Weight_Loss\"><\/span><b>It Supports Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to Medical News Today, this diet can promote <a href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\">weight loss<\/a> in several ways. It can boost your metabolic rate, increase your satiety, and fill you up for longer time periods(<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319196\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). For these reasons, experts believe that this diet can help you shed extra pounds.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"It_May_Reduce_The_Risk_Of_Several_Cancers\"><\/span><b>It May Reduce The Risk Of Several Cancers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The keto diet is believed by some to also help with preventing or treating certain types of cancers. However, experts acknowledge the need for more research on the effectiveness of the keto diet in cancer treatment and prevention.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"It_May_Improve_Heart_Health\"><\/span><b>It May Improve Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Healthy fats in foods such as avocado in the keto diet can improve your heart health by reducing your cholesterol levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320854\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). High cholesterol levels are the elements that increase your risk of cardiovascular diseases.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"It_May_Work_For_Type_2_Diabetes\"><\/span><b>It May Work For Type 2 Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experts believe this diet can work for type 2 diabetes as it helps in maintaining low but healthy glucose levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/317431\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Due to the low carb intake, there are fewer blood sugar spikes. These reduce the need for insulin.\u00a0It is essential for anyone with diabetes to only attempt a keto diet under medical supervision as dangerous blood glucose shifts can occur and medications may need to be adjusted.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"28 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Health_Risks_Of_Starting_The_28_Day_Plan_For_Keto_Diet\"><\/span><b>The Health Risks Of Starting The 28 Day Plan For Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In most cases, the <a href=\"https:\/\/betterme.world\/articles\/is-heavy-cream-keto\/\">keto diet<\/a> tends to be a drastic change for multiple people. Consequently, these individuals tend to acquire various side effects. The most common health risks and side effects of this diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Keto Flu.<\/b><span style=\"font-weight: 400;\"> According to Medical News Today, the keto flu is prevalent in most people who just started the keto diet. It is characterized by symptoms such as nausea, vomiting, fatigue, insomnia, dizziness, constipation, headaches, and endurance issues (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-diet-side-effects\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Fortunately, the keto flu is short-term and should disappear in a few days or weeks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Various Health Conditions.<\/b><span style=\"font-weight: 400;\"> Long term, this diet may increase your risk of several conditions due to the high protein and fat content. These include conditions such as kidney stones, fatty liver disease, and hypoproteinemia (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-diet-side-effects\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Hypoproteinemia refers to lower than normal protein levels in your body. Some studies also suggest increased risk of heart disease and diabetes in those who follow low carb diets long-term, especially when they focused on animal sources of protein and fat.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Free_Sample_Of_A_28_Day_Keto_Diet_Plan_For_Beginners\"><\/span><b>Free Sample Of A 28 Day Keto Diet Plan For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are numerous keto meal plan ideas online. For the better part, it can be challenging for beginners to follow various meal plans, especially if they lack embedded recipes. We suggest the following sample if you are looking for a 28-day keto diet with recipes (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-grocery-list#foods-to-include\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Mug_Frittata\"><\/span><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Mug Frittata<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Two large eggs, half a cup of spinach, two tablespoons of Cheddar cheese, one teaspoon of chopped chives, and a quarter cup of raw white mushrooms.<\/span><\/b><\/li>\n<\/ul>\n<p><b>Preparation<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coat your microwave with butter or spray it with a cooking spray.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a bowl and whisk together the eggs, pepper, and salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the other ingredients and whisk to mix.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the mixture on the prepared microwave for thirty seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check the eggs and microwave for an extra 30 seconds if they are not set. Let them cook for another extra 30 seconds or until they are firm.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-omad\/\">Keto OMAD Meals: Can This Unexpected Combo Fast-Track Your Weight Loss In A Healthy Way?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32270 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png\" alt=\"28 day keto diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_Keto_Salmon_Patties\"><\/span><b>Lunch: <\/b><span style=\"font-weight: 400;\">Keto Salmon Patties<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">One pound of canned salmon, two whole eggs, two tablespoons of chives, half a cup of almond flour, one teaspoon of dill weed, one teaspoon of parsley, half a teaspoon of table salt, half a teaspoon of black pepper, and two tablespoons of coconut oil.<\/span><\/b><\/li>\n<\/ul>\n<p><b>Preparation<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large bowl and mix your canned salmon, almond flour, dill, eggs, chives, salt, parsley, and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Form ten small salmon patties from the mix. Flatten them such that each is about half an inch thick. Place them on the tray.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the coconut oil in a large saute pan over medium heat. After the oil melts, add the patties and cook for three minutes. When they turn golden brown or when they cook, flip to cook the other side.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Grilled_Chicken_with_Peanut_Sauce\"><\/span><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled Chicken with Peanut Sauce<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half a cup of smooth peanut butter, two tablespoons of rice wine vinegar, one tablespoon of ginger root, one tablespoon of lime juice, one tablespoon of fish sauce, six whole chicken thighs, two tablespoons of granular erythritol sweetener, one tablespoon of olive oil, half a teaspoon of cayenne pepper, one teaspoon of ground coriander, and six cups of shredded green cabbage.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Preparation<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a medium-sized bowl and whisk the peanut butter, rice wine vinegar, garlic, ginger, lime juice, and fish sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add two tablespoons of water and the granular erythritol and continue to whisk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rub the chicken using olive oil and season it with cayenne pepper, salt, pepper, and ground coriander.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your grill to medium heat and grease the grates with oil. Place the chicken on the grill with the skin-side facing down. Let it cook for about six minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the chicken and cook for another six or eight minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meanwhile, toss the shredded cabbage with peanut sauce until it is well coated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve your chicken alongside the bed of shredded cabbage with peanut sauce.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are other keto-friendly meal plan ideas you can consider for your 28-day keto diet plan. If not, you can still use them as a guide to create your meal plan. They include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327309\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-1024x576.png\" alt=\"28 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Two eggs fried in butter with some blackberries and avocado<\/span><\/b><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Grilled salmon with a salad of tomato and mixed veggies<\/span><\/b><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Chicken breast with cauliflower mash and some green beans<\/span><\/b><\/li>\n<\/ul>\n<p><b>Snacks<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Kale chips or some cheese or bell pepper slices<\/span><\/b><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Yogurt with some <a href=\"https:\/\/betterme.world\/articles\/what-is-dirty-keto-diet\/\">keto-friendly<\/a> granola<\/span><\/b><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Grass-fed beef burger (minus the bun) with tomato, guacamole, and some kale salad<\/span><\/b><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Stir-fried chicken, mushrooms, broccoli, and peppers with some homemade satay sauce<\/span><\/b><\/li>\n<\/ul>\n<p><b>Snacks<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Sugar-free turkey jerky or an egg and vegetable muffin<\/span><\/b><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Scrambled eggs with green onions, jalapenos, and tomatoes sprinkled with some sunflower seeds<\/span><\/b><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">A tuna salad with avocado, tomatoes, and some macadamia nuts<\/span><\/b><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Pork chops with any non-starchy vegetable of choice (for example broccoli, turnips, asparagus, or cauliflower)<\/span><\/b><\/li>\n<\/ul>\n<p><b>Snacks<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">A handful of nuts or berries or some celery sticks with almond butter dip<\/span><\/b><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\" rel=\"noopener\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32242 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png\" alt=\"28 day keto diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4539.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Omelet with broccoli, peppers, and mushrooms<\/span><\/b><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">An egg and avocado salad with onions and spices and served in some lettuce cups<\/span><\/b><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Cajun-spiced chicken breast with a Brussels sprout salad and cauliflower rice<\/span><\/b><\/li>\n<\/ul>\n<p><b>Snacks<\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><span style=\"font-weight: 400;\">Nuts or olives<\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are considering taking up a vegetarian 28-day keto diet challenge, then remember to follow the recommended foods. According to Medical News Today, some of the foods you can use to craft a vegetarian keto diet plan include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327309\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy Products.<\/b><span style=\"font-weight: 400;\"> Some of the dairy products you can consume include full-fat yoghurt, cream, butter, and full-fat cheese. Keep away from any milk, nonfat yoghurt, ice cream, and sweetened yoghurt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables.<\/b><span style=\"font-weight: 400;\"> You can eat vegetables such as cauliflower, tomatoes, mushrooms, celery, onions, asparagus, broccoli, and any other non-starchy vegetable (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/8749\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Avoid any butter squash, pumpkin, corn, sweet potatoes, or any other starchy vegetable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits.<\/b><span style=\"font-weight: 400;\"> For fruits, avoid grapes, pineapple, bananas, citrus, and dried fruits.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom-Line\"><\/span><b>The Bottom-Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-before-workout-on-keto-diet\/\">keto diet<\/a> refers to a meal with low carbs but high fat and protein content. If you are thinking of starting a 28-day keto diet challenge, make sure you are familiar with its basics. Its meals are primarily from non-starchy vegetables, animal proteins and animal fat. Remember to talk to your doctor before you start making any keto meal plan. Again, try to listen closely to them when making such <a href=\"https:\/\/betterme.world\/articles\/vegan-vs-keto\/\">meal plans<\/a> in order to avoid any nutritional deficiencies.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207605.gif\" alt=\"Keto Recipes\" width=\"1225\" height=\"689\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/317431\"><span style=\"font-weight: 400;\">Does the ketogenic diet work for type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">? (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-diet-side-effects\"><span style=\"font-weight: 400;\">Keto diet side effects: What to expect<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2020\/01\/200127134741.htm\"><span style=\"font-weight: 400;\">Keto diet works best in small doses, mouse study finds<\/span><\/a><span style=\"font-weight: 400;\"> (2020, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327309\"><span style=\"font-weight: 400;\">Keto diet: 1-week meal plan and tips<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">Ketogenic Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicinenet.com\/ketogenic_diet\/article.htm\"><span style=\"font-weight: 400;\">Ketogenic Diet (Keto Diet)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicinenent.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\"><span style=\"font-weight: 400;\">Low-carb diet: Can it help you lose weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2020,mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320854\"><span style=\"font-weight: 400;\">What foods should you eat on a ketogenic diet?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/keto-grocery-list#foods-to-include\"><span style=\"font-weight: 400;\">What to include on a keto grocery list<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/8749\"><span style=\"font-weight: 400;\">What to know about the vegetarian die<\/span><\/a><span style=\"font-weight: 400;\">t (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-ketogenic-diet\"><span style=\"font-weight: 400;\">What\u2019s a Ketogenic Diet?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319196\">Why is the keto diet good for you?<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The keto diet has become increasingly popular in the fitness and health community. Its popularity arises from the fact that it is linked to so many health benefits, including weight loss. In layman\u2019s terms, this diet entails tricking your body to use its stored fat as the primary energy source instead of carbs. Currently, there [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":17339,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,71,174,176,175,173,172],"tags":[],"coauthors":[114,87],"class_list":["post-17329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-keto","category-keto-breakfast","category-keto-dinner","category-keto-lunch","category-keto-recipes","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>28 Day Keto Diet Plan: All the Facts You Need to Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you considered trying the \u2605 28-DAY KETO DIET PLAN? \u27a4 If so, then take a look at our recommendations and safe tips to help you stick to this diet plan. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28 Day Keto Diet Plan: All the Facts You Need to Get Started\" \/>\n<meta property=\"og:description\" content=\"Have you considered trying the \u2605 28-DAY KETO DIET PLAN? \u27a4 If so, then take a look at our recommendations and safe tips to help you stick to this diet plan. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1146979973.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc\"},\"headline\":\"28 Day Keto Diet Plan: All the Facts You Need to Get Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/\"},\"wordCount\":2595,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1146979973.jpg\",\"articleSection\":[\"Diets\",\"Keto\",\"Keto Breakfast\",\"Keto Dinner\",\"Keto Lunch\",\"Keto Recipes\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"The keto diet has become increasingly popular in the fitness and health community. Its popularity arises from the fact that it is linked to so many health benefits, including weight loss. In layman\u2019s terms, this diet entails tricking your body to use its stored fat as the primary energy source instead of carbs. Currently, there are increased health risks such as obesity arising from sedentary lifestyles. It is no surprise that this diet is becoming a dietary option.\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1504\\\" height=\\\"846\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Despite all this, the keto diet has not come into the spotlight without controversies. Most people are skeptical about the health aspects of this diet for the body and heart functions. As such, you might have seen numerous questions about this diet. Most of the popular ones include: How healthy is the <a href=\\\"https:\/\/betterme.world\/articles\/5-day-keto-soup-diet\/\\\">keto diet<\/a>? Can you be on a keto diet long term? Can this diet plan actually lead to weight loss?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article we will focus on finding answers to these and many other questions about the keto diet. We will discuss the science behind it, as well as its advantages, health risks, and meal plans. Strap in for more insight to help you with your 28-day keto diet plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Keto Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The keto diet is an example of a very low-carb diet. 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Mogeni, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/28-day-keto-diet\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc"},"headline":"28 Day Keto Diet Plan: All the Facts You Need to Get Started","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/28-day-keto-diet\/"},"wordCount":2595,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/28-day-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/shutterstock_1146979973.jpg","articleSection":["Diets","Keto","Keto Breakfast","Keto Dinner","Keto Lunch","Keto Recipes","Meal Plans"],"inLanguage":"en-US","articleBody":"The keto diet has become increasingly popular in the fitness and health community. Its popularity arises from the fact that it is linked to so many health benefits, including weight loss. In layman\u2019s terms, this diet entails tricking your body to use its stored fat as the primary energy source instead of carbs. Currently, there are increased health risks such as obesity arising from sedentary lifestyles. It is no surprise that this diet is becoming a dietary option.\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Keto_Diet_Plan\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207604.gif\" alt=\"BetterMe\" width=\"1504\" height=\"846\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Despite all this, the keto diet has not come into the spotlight without controversies. Most people are skeptical about the health aspects of this diet for the body and heart functions. As such, you might have seen numerous questions about this diet. 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