7-Day Keto Meal Plan And Guide
Get started with a diet to help you lose weight, burn fat and improve your health called the keto diet.
I want to tell you about the keto or ketogenic diet which is a low-carb, high-fat meal plan that puts your body into ketosis.
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Best Keto Resources For Beginners
Best Keto Resources For Beginners
It is one of the best and most effective weight-loss diets today.
Why? A ketogenic diet is great for weight loss because when your body is in ketosis it starts to use fat for energy.
Your insulin levels drop and fat burning increases greatly, which makes it easier to access your fat stores and burn them off!
The sudden lifestyle change and eating habits help you see results faster if you can commit fully to the keto diet.
People tend to lose a significant amount of their excess weight in the first week of a keto diet but you can expect to lose around 10 pounds.
It is worth noting that the body retains a lot of water because of the excess consumption of carbohydrates.
Hence, the initial weight loss is usually because of the removal of excess water in the body.
Note that this can trigger symptoms that are similar to the flu which is known as ‘keto flu’.
Therefore, it is important to be hydrated throughout the phase of the diet.
Two weeks into the diet, there will be a steady, slower pace to losing weight.
This is also the time when your body becomes adapted to keto as it starts burning fat instead of carbs for energy.
If you are following a well-formulated keto diet plan, you are guaranteed to lose significant amounts of fat!
A ketogenic diet provides an opportunity for women to attain an hourglass figure.
The best way to achieve the long-term goal is to be consistent, disciplined and to follow the dietary guidelines.
It is up to you to be disciplined and consistent; this guide is mainly to provide you with all the information you need to help you reach your weight loss goals with the keto diet
How Does Keto Work?
Keto works by consuming 5% of your calories from carbohydrates, 20% of your calories from protein and 75% of your calories from fats.
Ketosis is a natural state for the body. It happens when the body is almost completely fueled by fat.
This is normal when you are fasting or on a strict low-carb diet, also referred to as a keto diet.
The “keto” in the word ketosis comes from “ketones”, the name given to small fuel molecules in the body.
These ketones are produced when your food includes very few carbs (the main source of blood sugar) and moderate amounts of protein (too much protein is converted to blood sugar).
When you do this, the fat you consume is converted in the liver to ketones which then enter the bloodstream.
The ketones are then used as fuel by the cells in the body, just like glucose.
Even the brain uses them.
This is very important, as the brain (which is a very hungry organ) cannot be directly fueled by fat.
Your body is in ketosis when it produces enough ketones to measure significant levels in the blood (usually over 0.5 mM).
The fastest way to achieve ketosis is by fasting, but you can’t do that forever.
Ketosis gives your body and brain an almost unlimited supply of energy, increasing your mental and physical endurance.
Also, because getting into ketosis requires eating little carbs, it can help reverse type 2 diabetes.
It has also been used for a long time to control epilepsy – usually even without medications.
It is even showing great results in improving several other conditions such as acne, PCOS and even brain cancer.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (
1 ). - Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
Foods to Avoid
Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
To help get you started, here is a sample ketogenic diet meal plan for one week:
Monday
- Breakfast: Bacon, eggs and tomatoes.
- Lunch: Chicken salad with olive oil and feta cheese.
- Dinner: Salmon with asparagus cooked in butter.
Tuesday
- Breakfast: Egg, tomato, basil and goat cheese omelet.
- Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
- Dinner: Meatballs, cheddar cheese and vegetables.
Wednesday
- Breakfast: A ketogenic milkshake (try this or this).
- Lunch: Shrimp salad with olive oil and avocado.
- Dinner: Pork chops with Parmesan cheese, broccoli and salad.
Thursday
- Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
- Lunch: A handful of nuts and celery sticks with guacamole and salsa.
- Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
Friday
- Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
- Lunch: Beef stir-fry cooked in coconut oil with vegetables.
- Dinner: Bun-less burger with bacon, egg and cheese.
Saturday
- Breakfast: Ham and cheese omelet with vegetables.
- Lunch: Ham and cheese slices with nuts.
- Dinner: White fish, egg and spinach cooked in coconut oil.
Sunday
- Breakfast: Fried eggs with bacon and mushrooms.
- Lunch: Burger with salsa, cheese and guacamole.
- Dinner: Steak and eggs with a side salad.
Ready To Start Your Keto Diet?
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science.
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.
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