A Ketogenic Diet Guide & 7-Day Meal Plan

A Ketogenic Diet Guide & 7-Day Meal Plan

We live in an advancing world where new inventions and new diets are created, each promising different results and benefits. But we all know that the higher your vegetable and protein intake and the lower your carbs are, you will become healthier. Let us prove that scientifically by introducing the Keto diet to you!

Keto (Ketogenic) diet is a lifestyle that changes your body’s metabolism; stored fats are used as energy and insulin levels decrease. This will encourage our body to rely on healthy fats instead of glucose which comes from digested carbohydrates.

Keto diet comes with many health benefits, such as weight loss, prevents diabetes, it fills you up for longer hours and helps you maintain your energy throughout the day.

This article will guide you through this diet, giving you an overview of what to expect and providing a 7-day meal plan to help you start off. Keto diet does not mean starving yourself, it is about consuming the right food in moderate quantities to ensure better health over time. So start your Keto journey and follow our 7-day meal plan to get you started.

What is a Keto diet?

The Keto diet, also known as the Ketogenic diet is a meal plan that focuses on the high intake of healthy fats and protein and low intake of carbohydrates. The word Ketogenic itself means the production of ketones in our bodies.

The purpose of the Keto diet is to enable our bodies to start producing ketones in the liver instead of producing glucose and insulin. When we adopt a Keto diet, our bodies change their way of burning energy, using ketones as the energy source.

Now you are probably wondering but how does Keto diet work?

When we reduce our general food intake our bodies go into Ketosis mode, which helps the body survive with the low energy supply and ketones are produced because our bodies start to breakdown the stored fat to use for energy.

Keto diet focuses on depriving the body of carbs and supplying fats and protein instead. Your body then becomes very efficient in relying on fats as an energy source.

Health benefits include the decrease of sugar in the blood and insulin levels. Other benefits are faster weight loss, higher (god) cholesterol levels and it helps you maintain your energy throughout the day.

List of Prohibited Products

With the promising benefits of following the Keto diet, you must be very careful that you apply the diet correctly. That means there are products that you will have to remove from your meals and others that you have to add.

Here is the list of products that must be eliminated from your diet to ensure that you are on a 100% Keto diet:

  • All grains and whole wheat. These include flour, whole wheat flour, oats, corn, potatoes, bread, quinoa, pasta, cakes, cookies and anything else made from grains.
  • Beans and legumes such as black beans, chickpeas, pinto beans
  • Artificial Sweeteners, anything that contains aspartame, sucralose, Splenda,
  • Starchy Veggies these include carrots, apples, potatoes, parsnips
  • All processed foods anything that contains the following: wheat gluten, BPA, MSG, gelatin, dried fruits, carrageenan
  • Milk is high in carbs and difficult to digest, only full-fat milk in small quantities can be allowed.
  • All low and no-fat products can be high in carbs for containing additives.
  • Refined and trans fats include all non-natural fats such as sunflower oil, canola, grapeseed, soybean, margarine
  • Alcohol for containing high amounts of carbs and it directly allows down weight loss
  • Fruits for containing a high amount of sugars and carb. These include bananas, apples, papaya, oranges, mangoes, grapes, tangerines, and anything that contains dried fruits, fruit concentrates, and smoothies. Berries can be eaten in small quantities.

Types of Keto Diet

There are three main types of Keto diet, each one has different characteristics but overall they are similar.

They are called Permanent, Power and Cyclic:

Permanent also known as the Standard

This is the classic Keto diet, consisting of low carbs, medium protein, and high fats.

Power also known as Targeted

This type is used for people who are doing some strength training and require a lot of energy, to provide that needed energy carbohydrates are consumed prior to workout times. But only a limited amount of carbs are allowed, just enough to allow the resynthesis of glycogen without ruining the ketosis process.

Cyclic also known as cyclical

This type focuses on athletes and bodybuilders that are in need of complete use of glycogen due to the high intensity of their workouts.

Contradictions

Now you must remember that not everyone can handle going on a specific diet, our bodies do not work the same way. That is due to age, fitness level, genetics, and other health factors. So before going on a new diet, make sure that it fits you. Here are the contraindications of the Keto diet:

Pregnant women should not be on this diet because the production of ketosis can have effects on the baby’s brain development.

Breastfeeding women are advised to follow a moderate carb diet and should not be on a keto diet. If you are on any of these medicines: Insulin, Glinides, Sulphonylureas and any hypo-causing medicines that increase the insulin levels of the body.

If you suffer from kidney disease or pancreatic conditions.

If you have an eating disorder.

It is always best to check with your doctor before starting a new diet.

7-Day Meal Plan

Day 1: Monday

Breakfast – Buttery Scrambled Eggs

Net carbs: 1 gram
Fiber: 0 grams
Fat: 31 grams
Protein: 11 grams
Calories: 327 per serve

Lunch – Crunchy Asian Beef Salad

Net carbs: 7 grams
Fiber: 3 grams
Fat: 98 grams
Protein: 34 grams
Calories: 1040 per serve

Dinner – Creamy Mediterranean Pesto Chicken Casserole

Net carbs: 6 grams
Fiber: 2 grams
Fat: 96 grams
Protein: 39 grams
Calories: 1004 per serve

Day 2: Tuesday

Breakfast – Cheese Roll-Ups

Net carbs: 2 grams
Fiber: 0 grams
Fat: 31 grams
Protein: 13 grams
Calories: 330

Lunch – Quick & Easy Caprese Omelet

Net carbs: 4 grams
Fiber: 1 gram
Fat: 40 grams
Protein: 32 grams
Calories: 534 per serve

Dinner – Ground Lamb Meat Pie

Net carbs: 7 grams
Fiber: 5 grams
Fat: 47 grams
Protein: 32 grams
Calories: 620 per serve

Day 3: Wednesday

Breakfast – Chorizo & Spinach Frittata

Net carbs: 4 grams
Fiber: 1 gram
Fat: 56 grams
Protein: 25 grams
Calories: 658 per serve

Lunch – Healing Chicken Soup

Net carbs: 4 grams
Fiber: 1 gram
Fat: 38 grams
Protein: 33 grams
Calories: 502 per serve

Dinner – Zoodle Carbonara

Net carbs: 8 grams
Fiber: 2 grams
Fat: 78 grams
Protein: 25 grams
Calories: 856 per serve

Day 4: Thursday

Breakfast – Cheesy Mushroom Omelet

Net carbs: 4 grams
Fiber: 1 gram
Fat: 42 grams
Protein: 24 grams
Calories: 500 per serve

Lunch – Warm Avocado, Bacon & Goat Cheese Salad

Net carbs: 6 grams
Fiber: 9 grams
Fat: 120 grams
Protein: 26 grams
Calories: 1224 per serve

Dinner – Keto Quesadillas

Net carbs: 5 grams
Fiber: 3 grams
Fat: 40 grams
Protein: 20 grams
Calories: 470 per serve

Day 5: Friday

Breakfast – Dairy Free Pumpkin Spice Latte

Net carbs: 1 gram
Fiber: 0 grams
Fat: 18 grams
Protein: 6 grams
Calories: 191 per serve

Lunch – Smoked Salmon Plate

Net carbs: 1 gram
Fiber: 0 grams
Fat: 110 grams
Protein: 105 grams
Calories: 1400 per serve

Dinner – Ground Beef Spiced Quesadilla

Net carbs: 9 grams
Fiber: 11 grams
Fat: 66 grams
Protein: 40 grams
Calories: 820 per serve

Day 6: Saturday

Breakfast – Boiled Eggs & Mayonnaise

Net carbs: 1 gram
Fiber: 0 grams
Fat: 29 grams
Protein: 11 grams
Calories: 312 per serve

Lunch – Grilled Zucchini and Walnut Salad

Net carbs: 8 grams
Fat: 54 grams
Protein: 8 grams
Calories: 550 per serve

Dinner – Low-Carb Keto Moussaka

Net carbs: 10 grams
Fiber: 5 grams
Fat: 57 grams
Protein: 38 grams
Calories: 700 per serve

Day 7: Sunday

Breakfast – Keto Low-Carb Blueberry Smoothie

Net carbs: 10 grams
Fiber: 1 gram
Fat: 42 grams
Protein: 4 grams
Calories: 412 per serve

Lunch – Tuna Salad & Soft-Boiled Eggs

Net carbs: 6 grams
Fiber: 5 grams
Fat: 91 grams
Protein: 33 grams
Calories: 990 per serve

Dinner – Asian Cabbage & Ground Beef Stir-Fry

Net carbs: 10 grams
Fiber: 6 grams
Fat: 93 grams
Protein: 33 grams
Calories: 980 per serve

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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