Kick Start Your Ketosis Quest With 7-Day Free Keto Diet Plan For Beginners
Introduction
Frustrated with your cycle of yo-yo dieting and looking for a permanent solution that will prevent you from gaining everything back? One such practice that helps you lose weight, improves your health and increases levels of energy is the ketogenic diet (keto).
For beginners, start with this 7-day keto diet plan for a week of low-carb / high fat eating if you want to jump into the ketogenic way of life.
Understanding the Keto Diet
Keto Meal Ideas While we get to the meal plan, let us understand foundation rules of executing a keto diet.
What is Keto? A keto diet is a low-carb, high-fat diet that compels your body to run on fat instead of carbohydrates.
When you are in this state, your body switches to an incredibly efficient fat burning machine and begins running on fatty acids as fuel instead of glucose from carbohydrates.
How Does Keto Work? As your carb intake decreases, so does the glycogen stores present in our body ( stored carbohydrates )
This causes it to break down fat into ketones that serve as the body's main source of energy.
- Benefits of Keto
- Effective weight loss
- Improved blood sugar control
- Increased energy levels
- Reduced appetite
- Potential cognitive benefits
- Getting Started: Keto Basics
Macro Percentages: 70% fats, 20 % proteins and only allow yourself a whopping remaining macro count of around just about —- n carbs.
Caloric Needs – Enter your activity level and desired weight loss to determine the number of calories you should consume each day.
Net Carbs: Total carbs – fiber = net carbs.
Protect Electrolyte Balance: Be sure to consume sodium, potassium and magnesium in sufficient quantities so that your body does not experience symptoms of keto flu.
What you need to drink is water, a lot of it throughout the day.
7-Day Keto Meal Plan
Note: This is a sample plan. You could adapt it to fit your lifestyle and dietary requirements. If you plan on changing your diet seek help from a healthcare provider.
Day 1
- Meal #1: A 2-egg omelet with spinach, cheese and avocado
- Lunch Salad with grilled chicken mixed greens and oil vinaigrette
- Dinner: Pan-seared salmon with roasted asparagus and cauliflower mash
Day 2
- Breakfast: 1 Bulletproof coffee (coffee, with butter and mct oil)
- Lunch: Leftover salmon salad
- Dinner: Stir fry beef with broccoli and cauliflower rice
Day 3
- Focus on healthy fats (olive oil, salmon) and protein from lean meats/greens/turkey oats 5.)
- Snack: a bottle of water with Lemon.Lunch : Salmon & Brussels sprouts or Spinach & Turkey Oats
- Dinner :The same works for breakfast up some gooey Keto Pancakes smothered in your favorite sugar free syrup.
- Lunch: Chicken Caesar salad
- Dinner: Pork chops with brussel sprouts
Day 4
- Breakfast: Bacon and egg scrambled with avocado
- Lunch: Leftover pork chops
- Dinner: Shrimp scampi with zucchini noodles
Day 5
- Breakfast: Low-carb spinach, avocado and protein powder smoothie
- Lunch: tuna with celery and cucumber
- So dinner: grilled steak with sweet potato fries (Realize, low-carb version)
Day 6
- Lunch: Smoothie (containing a mix of fruits and leafy greens) Breakfast: Chia Pudding in Coconut Milk with Berries
- Lunch: Leftover tuna salad
- Lunch: 4 oz chicken breast and a mix of roasted veggies
Day 7
- Breakfast: Bacon and eggs
- Lunch: Grilled shrimp salad
- Supper: Ground beef with mashed cauliflower
- Snack Ideas
- Nuts and seeds
- Cheese
- Olives
- Hard-boiled eggs
- Celery with almond butter
- Beef jerky
- Keto-Friendly Food List
- Proteins–Beef, Chicken, Pork, Lamb, Fish and Seafood Meats + Eggs
- There are good fats: Olive oil, avocado oil, coconut oil, butter (especially from grass-fed cows), ghee and then nuts & seeds.
- Low-carb vegetables: Spinach, broccoli, cauliflower, zucchini and bell peppers.
- Cheeses,butter, creams and full-fat yogurt in Dairy.
- Keto-Restricted Foods
- Breads, pasta, rice and cereals are the most common types of grains.
- Foods that contain sugar, like soda pop and candy Pastries Sweetened drinks such as fruit juice
- Starchy vegetables — potatoes, corn and peas
- Pulses: Beans, lentils, chickpeas
Tips for Keto Success
Meal Prep: I need to pre-make my food!
Water is Your Friend: Staying hydrated can help to combat the dry effects of DE_dust.
Keep An Eye on Electrolytes: You may need to supplement electrolyte pumps.
Control Keto Flu: Prevent it with this temporary side effect by drinking enough water and eating sufficient electrolytes.
