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 salt||two or three fried eggs and bacon||an omelet served with cheese and veggies or even mushrooms, cooked in coconut oil||a healthy smoothie containing low carb powder, spinach leaves, avocado and almond butter/milk||ever had ribs for breakfast? If not then why not try this today with zucchini cooked with coconut oil for better taste||how about we go back to the eggs and bacon?||plain Greek yogurt with a spoonful of almond butter|
|Lunch||grilled chicken/bacon with 2-3 cups of lettuce or salad with avocado chunks||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||cottage cheese and blueberries||tuna salad lettuce wraps||Mexican chicken lettuce wrap with a whole avocado||spinach salad||grilled chicken breast rubbed with pepper and salt, with lettuce and avocado dressing for a well-balanced and low carb meal|
|Dinner||baked salmon cauliflower mash made with olive oil, cream, butter and roasted zucchini||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||crispy baked salmon with zucchini||slow cooked beef cooked with shredded cabbage. Cook with red onions, soy sauce, butter, garlic and red pepper flakes for a better taste||tacos||pork roast rubbed with sea salt, garlic, and cumin with cauliflower mashed potatoes made with heavy cream, butter, and olive oil||cheesesteak casserole|
|Breakfast||poached eggs, sautéed greens such as spinach with a dash of sea salt||Tuesday||Wednesday||Thursday||Friday||Saturday||Sunday|
|Lunch||grilled chicken/bacon with 2-3 cups of lettuce or salad with avocado chunks||Tuesday||Wednesday||Thursday||Friday||Saturday||Sunday|
|Dinner||baked salmon cauliflower mash made with olive oil, cream, butter and roasted zucchini||Tuesday||Wednesday||Thursday||Friday||Saturday||Sunday|
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.
If you're looking to make a real change in 2018, this 7 day meal plan will only get you so far. For a very detailed 30-day meal plan that really gives you a variety of healthy, yet delicious recipes for a whole month, check out The Keto Beginning. This guide has been written by Leanne Vogel and has helped many many people achieve their weight loss goals.