You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic”
Despite the massive developments in medical technology, rates of people who are diagnosed with chronic conditions are on the rise. That is the reason why most people are now embracing the keto diet because besides keeping them on the safe side, it also helps them achieve their fitness goals in this century where everyone wants a set of six packs and the hourglass figure.
However just like it is with any other diet, for you to make the most out of ketogenic, you need to plan first. You cannot just wake up one day and decide that you want to take the keto path. Fortunately, you happen to be in the right place because, by the time you are leaving this website, you will be having an easy to follow one-week ketogenic diet meal plan to lose weight and all that you need to know about it.
A few things you need to know about the keto-diet
If you are here, it’s because you already know what a ketogenic diet is, but probably you don’t know how long it takes before the results start showing which is why we took a little bit of our time to explain how your body adjusts to it. If you begin ketosis today, your body might take about two weeks before it can fully adapt. So what should you expect? Because you are restricting the amount of carbs, your metabolic system often turns stored up fats as its alternative source of energy.
That often leads to a few side effects (keep in mind we don’t mean to scare you). You might experience something known as keto flu during these two weeks, and you might feel a little bit sluggish, you may have bouts of fatigue, headaches and some digestive issues but once your body adapts you are good to go. What’s even better is that, through proper electrolyte intake, you may reduce the keto flu and out 7-day meal plan has all that worked out.
Let’s begin eating the keto way
Now that you know a few facts about keto and what you need to get going, let’s take a tour into the kitchen. Check out a sample of the seven-day ketogenic diet menu plan below and hopefully, thank us later when you reach the other side of health and fitness.
Breakfast: poached eggs, sautéed greens such as spinach with a dash of sea saltEggs are a good source of proteins; they make you fill full for a long time preventing you from craving on other carbs, while greens such as spinach contain a good amount of magnesium and potassium which when combined with sea salt provide a balance in electrolytes preventing keto flu. For all the meal plans below, maintain a single serving for everything.
Lunch: grilled chicken/bacon with 2-3 cups of lettuce or salad with avocado chunks
On this, you can add splashes of hot sauce and mayo for a better taste. This meal contains a good amount of fiber thanks to the salad while the chicken or bacon makes you fill full. The avocado is a great source of potassium which is essential in maintaining an electrolyte balance.
Dinner: baked salmon cauliflower mash made with olive oil, cream, butter and roasted zucchini
DAY 2: TUESDAY
Breakfast: two or three fried eggs and bacon
If you are used to eating heavily in the morning, this might not feel like much but it has a lot of protein, and you’ll be surprised at how long you feel full and energized to face the day.
Lunch: three cups of shredded mixed greens (mostly spinach) cooked in olive oil and red onions along with grilled chicken breast with about six cherry tomatoes.
You can already tell that this meal is packed with electrolytes, energy and keeps you feeling full until your next meal
Dinner: four ounces of beef with a cup of broccoli or cauliflower and rice cooked in olive oil, butter and other fat add-ons like cheese to enhance the taste.
The fat keeps you full for the night hence keeping cravings at bay.
DAY 3: WEDNESDAY
Breakfast: an omelet served with cheese and veggies or even mushrooms, cooked in coconut oil
You’ve probably noticed that for the three days you’ve had eggs in the morning. Well, that’s because they are the best alternative in low carb diets because instead of bad cholesterol they have more proteins and lutein’s which are not only beneficial to your body but also keep you feeling full. So if you find more eggs in the remaining days, do not be surprised.
Lunch: cottage cheese and blueberries
For an easy yet ultimately delicious lunch, cottage cheese and blueberries will do the trick. They help you break the monotony of eating chicken and bacon at lunch and also pack lots of energy and nutrients. You can replace the blueberries with walnuts.
Dinner: crispy baked salmon with zucchini
Today you’ll be having an easy supper so don’t stress yourself out because you can easily get access to these.
DAY 4: THURSDAY
Breakfast: a healthy smoothie containing low carb powder, spinach leaves, avocado and almond butter/milk
Take a break from the eggs with this ultimately healthy smoothie. As you can see from the ingredients, it contains spinach and avocado for electrolyte balancing, low carb powder and almond oil or milk for energy and good taste. It might not seem like much but once you take it and experience a full stomach, you won’t need any more conviction.
Lunch: tuna salad lettuce wraps
Tuna is not only sweet but is also low in carbs and so is lettuce. So this lunch is an ultimate win-win situation, and if you add avocado chunks, then that will be one delicious meal to take you through the afternoon.
Dinner: slow cooked beef cooked with shredded cabbage. Cook with red onions, soy sauce, butter, garlic and red pepper flakes for a better taste.
DAY 5: FRIDAY
Breakfast: ever had ribs for breakfast? If not then why not try this today with zucchini cooked with coconut oil for better taste.
Lunch: Mexican chicken lettuce wrap with a whole avocado
The goal of ketogenic diets is to reduce the amount of carbs and not restrict you from eating your favorite food. So Friday being a weekend, look for your favorite taco recipe and add some cheese. However, be choosy about where you buy your taco from as some stores often sell tacos with a high amount of carbs.
DAY 6: SATURDAY
Breakfast: how about we go back to the eggs and bacon?
Lunch: spinach salad
Take it easy today with a bed of spinach cooked with red onions, tomato, and hot sauce. You can throw in a little protein such as salmon or chicken breast
Dinner: pork roast rubbed with sea salt, garlic, and cumin with cauliflower mashed potatoes made with heavy cream, butter, and olive oil, (Yummy right?).
DAY 7: SUNDAY
Breakfast: plain Greek yogurt with a spoonful of almond butter
It’s Sunday, so take it easy this morning plus Greek yogurt is not only delicious but also keeps you full while the almond butter enhances the taste and fullness.
Lunch: grilled chicken breast rubbed with pepper and salt, with lettuce and avocado dressing for a well-balanced and low carb meal
Dinner: cheesesteak casserole
A ketogenic diet doesn’t have to be boring. You can still have your favorite meals but still, eat healthily and it won’t feel like dieting.