Keto Diet Menu Plan to Lose Weight in Just 7 Days: What is the ketogenic diet and how it differs from all other diets? There are so many different diets out there that it can feel like you're drowning in a sea of endless choices, but look no further because the ketogenic diet has pretty much everything you need. Among the proven health benefits of this diet, our weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure, and so many more interested thing keep on reading .
What exactly is the ketogenic diet? And how does it work?
Well, the word keto comes from the name of small molecules that our bodies produced called ketones, they're basically an alternative fuel source that your body uses when glucose aka blood sugar is in short supply.
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| Keto Diet Menu Plan to Lose Weight in Just 7 Days |
If you consume fewer carbs, the things that break up into blood sugar quickly and moderate amounts of protein, which can be converted into blood sugar as well. Your body produces the necessary amount of ketones and starts running almost entirely on fat, your insulin levels become really low, while fat burning increases dramatically.
To put it short. When you follow the ketogenic diet, it becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast. But unlike a lot of crash diets out there, this one doesn't hurt your system. It'll still work like a charm, even through all these changes. And while this diet seems like a dream come true, not everyone can follow it.
If you have diabetes, or high blood pressure and take medication for your condition and the ketogenic diet isn't for you. Women who are breastfeeding should also steer clear of this one. always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes. If they give you the green light, they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu.
The ketogenic diet is sort of an overarching term.
There are actually a few versions you can choose from depending on your preferences. There's the standard ketogenic diet, a low carb, moderate protein and high fat diet consisting of approximately 75% fat 20% protein, and 5% carbs. cyclical ketogenic diet involves periods of higher carb refeeds, for example, to higher carb days after five standard low carb ketogenic days.
The targeted ketogenic diet allows you to add carbs around your workouts and higher protein to genic diet, like the standard ketogenic diet, but with more protein, changing the menu to 60% fat, 35% protein and 5% carbs. Keep in mind that the safest choices here are the standard and high protein ketogenic diets since they've been studied more exclusively than the other two types.
The cyclical and targeted diets are more suitable for bodybuilders or athletes. But enough with the theory, let's have a look at what you can and can't eat while on a standard ketogenic diet.
You should base the majority of your meals around these foods and ingredients.
Meat, like red meat, steak, sausage, chicken, or turkey, fatty fish, including salmon, trout and tuna, pastured or omega three whole eggs, grass fed butter and cream, unprocessed cheese, such as goat cheese, cream cheese, blue cheese, or mozzarella nuts and seeds like almonds, walnuts, pumpkin seeds or chia seeds, healthy oils, especially extra virgin olive oil, coconut oil and avocado oil, low carb vegetables, tomatoes, onions and peppers and most green leafy veggies we'll do healthy herbs and spices.
As for the foods you should avoid under any circumstances.
They are sugary foods such as soda, smoothies, ice cream, candy, and anything of the light fruits that includes whole fruit and fruit juice, grains or starches, including wheat based products, rice, pasta, or cereal, beans or legumes such as peas, kidney beans, lentils or chickpeas, root vegetables and tubers, for example, potatoes, sweet potatoes, carrots or parsnips.
Products labeled low fat or diet unhealthy fat, the kind found in vegetable oils, mayonnaise and other products alcohol.
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| Keto Diet Menu Plan to Lose Weight in Just 7 Days |
The perfect beverage choices for the ketogenic diet are water, coffee, and tea. Just avoid sweetening those up with sugar can add a small amount of milk or cream to your coffee though. an occasional glass of wine won't hurt your diet either.
Getting started with any new diet always seems like the most daunting task To make it a bit less confusing for you, here's a seven day ketogenic meal plan that you can follow or use as an example when creating your own.
So have a look at what's out here.
Day #1
Breakfast
Sausage and spinach frittata and a cup of coffee is two tablespoons of heavy cream.
Lunch
half a cup of simple egg salad for romaine lettuce leaves and two slices of red meat.
Dinner
Six ounces of rotisserie chicken, three quarters cup of cauliflower grab two cups of chopped romaine lettuce and two tablespoons of sugar free Caesar salad dressing between meals snacks, half an avocado with light salt and pepper 24 raw almonds.
Day #2
Breakfast
again a sausage and spinach for Tata and a cup of coffee with heavy cream. If you want to change things up, you can make an egg tomato basil and goat cheese omelet instead.
Lunch
two cups of chopped romaine lettuce, two tablespoons of sugar free Caesar salad dressing and one cup of chopped leftover chicken from yesterday's dinner.
Dinner
One Italian sausage link. One cup of cooked broccoli, one tablespoon of butter and two tablespoons of grated Parmesan cheese between meal snacks. Have another half an avocado with light salt, pepper and add five sticks of celery with two tablespoons of almond butter.
Day #3
Breakfast
to cream cheese cupcakes, two slices of bacon and a cup of coffee was two tablespoons of heavy cream
Lunch
one Italian sausage link with three quarters cup of cauliflower bread 10 or you can have a shrimp salad with olive oil and avocado for change.
Dinner.
One and a half cup of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing between meal snacks, two sticks of string cheese and one cup of bone broth.
Day #4
Breakfast
Back to a sausage (in Spanish for Tata) and a cup of coffee with heavy cream to drink sugar free yogurt with peanut butter cocoa powder and stevia is an alternative option as well.
Lunch
one and a half cups of chili spaghetti squash casserole or stir fry beef with vegetables cooked in coconut oil
Dinner
half a cup of antipasto salad for sun dried tomatoes and fed a meatballs, two cups of raw baby spinach, one tablespoon of sugar free Italian dressing between meal snacks half an avocado with light salt and pepper and one cup of bone broth.
Day #5
Breakfast
two cream cheese pancakes, two slices of bacon and a cup of coffee heavy cream or ham and cheese omelet with vegetables,
Lunch
half a cup of antipasto salad and for some dried tomatoes and fed me balls or chicken salad with olive oil and feta cheese.
Dinner
one cup of Cuban pot roast. Two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese between meal snacks. Five sticks of celery with two tablespoons of almond butter and one cup of bone broth.
Day #6
Breakfast
Three scrambled or fried eggs, one teaspoon of butter, two slices of bacon and a cup of coffee with heavy cream.
Lunch
One cup of Cuban pot roast two cups of chopped romaine salad, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese. To change things up. You can have a burger with salsa, cheese and guacamole instead.
Dinner
One and a half cups of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing or steak and eggs with a side salad between meal snacks 24 raw almonds or one cup of bone broth.
Day #7
Breakfast
Tow cream cheese pancakes, two slices of bacon and a cup of coffee with heavy cream or fried eggs with bacon and mushrooms.
Lunch
Half a cup of antipasto salad with four sun dried tomatoes and fitted meatballs or a handful of nuts and celery sticks with guacamole and salsa
Dinner.
One cup of Cuban pot roast two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and one quarter cup of shredded cheddar cheese. If you want to go with something else, you can have slices of meat with Parmesan cheese, broccoli and salad between meal snacks, one cup of bone broth and two sticks of string cheese.
And that's pretty much it. Yes, there are a lot of repeating dishes throughout this seven day plan. But don't worry, you can still incorporate your favorite meals. Just make sure that they have bide by the basic guidelines of the keto diet. Plus, the internet is full of awesome keto recipes.
So have a look at what's out here.
Keto Diet Symptoms
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Keto Diet Menu Plan to Lose Weight in Just 7 Days |
Now, you might experience some unpleasant side effects as you begin the ketogenic diet.
The biggest one is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort.
In order to minimize your risk of having these problems. Try a regular low carb diet for the first few weeks before going full on keto. It'll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet.
Following a ketogenic diet, it can also change your body's water and mineral balance. Just try to add extra salt or take mineral supplements if you notice these changes, and be sure to check in with your doctor from time to time.
Despite these unpleasant but still possible side effects. The ketogenic diet has been proven to have tons of Amazing Health Benefits.
Scientists from the Center for obesity research and Epidemiology at Robert Gordon University in the UK, confirmed that this diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels, as well as increasing the good cholesterol in your blood.
Researchers from the Department of Biomedical Sciences at Italy's University of padova also found that lower insulin levels and eating less sugar and processed foods is really helpful for getting rid of acne. If you're still not convinced to give it a shot, then check this out.
Several studies, including one conducted by the Department of Biology at Boston College, have shown that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth.
Now that's impressive, right? And that's still not the complete list of all the health benefits that this diet can give you.
So what are you waiting for? the ketogenic diet is everything you need to stay fit and healthy? And what do you think? Do diets really work? Or are they just a waste of time? Sound off in the comments section below. Don't forget to share with your best friend.
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