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The 7-Day Keto Meal Plan for Weight Loss

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  • The 7-Day Keto Meal Plan for Weight Loss


    Are you ready to start a keto diet but not assured where, to begin with? A meal plan specifically formulated for the keto diet can help many people in getting used to and stick with this diet as many find it challenging to plan out the correct foods to intake and also when to intake them.

    A keto diet meal plan is nothing but an essential key to progress on a keto diet. Having knowledge about the right kinds of foods to be eaten and which ones to avoid, the meal prepping, along with following the keto guidelines will aid you to stay in the state of ketosis and help you in attaining macro goals effectively.

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    This guide is right for you if you are planning to lose weight speedily for an event or special occasion. It also includes a 7-day keto meal plan, which is ideal for your initial week on the keto. You can follow this meal plan as it is, or you can also tailor it according to your individualized goals.



    How to follow Keto Correctly
    It is essential to follow a keto diet meal for attaining ketosis. A keto meal enables the body to enter ketosis and start burning fat as the primary energy source instead of carbohydrates.
    Apart from sticking with keto macros, you will need to follow certain guidelines for making keto successful:
    • This meal consists of less than 50 grams of total carbohydrates. So you should eat net carbs of 30 grams in a day. Net carbs comprise of total carbohydrates subtracting the fiber.
    • You have to avoid legumes and grains as both are rich in carbohydrates and can put you near your daily carbohydrate limit.
    • Select above-ground vegetables as they are low in carbs compared with below-ground vegetables except for tomatoes, plantain, and butternut squash.
    • Prefer high-fat products such as cream cheese, cream, minced beef, chicken thigh, and butter.
    • Eat low-carb fruits and berries.
    The role of fiber is important in keto diet because it protects the gut bacteria, helps in preventing constipation, and improves digestion. Fiber is mostly present in plants.

    As discussed above, the major portion of daily calorie intake comes from fats and lesser portions from proteins in a ketogenic diet. Meat, eggs, fish, and dairy are profoundly featured in the ketogenic diet.

    A study performed on obese individuals in 2012 showed that a ketogenic diet can reduce waist circumference, fat mass, and insulin levels in a fasting state.

    Also, a systemic review indicated that low-carb diets like the ketogenic diet might decrease a few key risk factors regarding heart disease, raised blood pressure, triglycerides, and LDL cholesterol.




    Ingredients Required for Preparing a Keto Meal
    Clean your cabinets in the kitchen of beans, flour, frozen meals, potatoes, and your hidden stash of snacks and sweets, and replace them with below keto staples.
    Coconut and Almond Flours These items will work as a replacement for flour for muffins, bread, pancakes, and pastries.
    Butter Butter is 100 percent keto-approved, and it is 80 percent fat. It is a ketogenic staple as it is a versatile ingredient. You can use it for frying, baking, and for spreading. In case you are a vegan, you can add coconut oil or coconut butter in your keto diet meal.
    Almond Milk This is a soy-free, dairy-free milk alternative for your ketogenic diet. It is moderate in fat, low in carbs and high in necessary minerals and vitamins.
    Olive Oil It is mainly made from monounsaturated fatty acids and lowers risk for cardiovascular problems. It is also rich in vitamin E and antioxidants. So it is possibly the perfect cooking oil that can be used in a keto meal.
    Avocados Avocados are rich in heart-friendly monounsaturated fatty acids. They also contain exceptionally high amounts of fiber that are needed in a keto diet meal for maintaining gut health.
    Fatty Meat Cuts T-bone, rib-eye steak, strip steak, chicken, shoulder, ground beef, and sausages are all good options. Also, sardines, mackerel, and salmon (canned or fresh) consist of lots of heart-benefiting fats that make them keto-approved.
    Eggs and Dairy Eggs along with dairy products that are rich in fat make a perfect balance for protein and fat in a keto diet.
    Nuts and Seeds Almonds, sesame seeds, walnuts, flaxseed, and chestnuts are all essential to be included in the keto diet. These items provide you lots of vitamins, fiber, minerals, and antioxidants along with fats. Also, almond butter, sesame paste, and peanut butter work great for keto breakfasts.
    Low-Carb Veggies Leafy greens, cauliflower, and cucumbers are some low-carb veggies that can be added in your keto diet meal plan.
    Coconut Everything Coconut oil, milk, butter, and flour are necessary for every ketogenic meal plan as coconuts are a source of lauric acid, which is a medium-chain triglyceride that has been proven for boosting ketone production along with providing immediate energy.
    Low-Carb Spices and Condiments Salt, pepper, herbs, chili flakes. Also, light soya sauce, chili sauce, balsamic vinegar, and mayo.
    Non-Nutritive Sweetening agents Stevia, monk fruit, and erythritol are a few examples.
    Apart from the above-mentioned keto-staples, you can also get keto supplements like MCT oil, collagen peptides, and exogenous ketones, which can ease you in getting in ketosis and staying there.

    7-Day Keto Meal Plan
    The following meal plans can make your keto diet’s first week very easy. The plan includes three meals a day. You can double your portions if there is a need for meal prepping and leftovers.

    Monday

    Breakfast: Pumpkin Hazelnut Pancakes
    The flavor of pumpkin along with almond flour blend ideally in these high-protein pancakes. They get ready in just under 30 minutes. You can also serve them a little warm with some Greek yogurt topped with chopped hazelnuts. Its one serving comprises 400 calories that can be good if you want a sufficient breakfast, which will make you full till lunch.

    Lunch: Simple Salmon Patties
    These patties can be made a day before and eaten even cold or reheated, they are nice, either way. Its one serving is only 283 calories, so you can have 2-3 servings if you like. They are easy to prepare and are ideal served with sour cream and avocado sauce.

    Dinner: Ketogenic Roast Chicken
    What can one ask for on boring weeknights? This dish is simple, flavourful, and requires minimal effort. Although, you will have to wait for at least two hours before this easy meal can be enjoyed. You can prep the dish a day before, and once it is ready, serve it with your preferred side dish, keto vegetables or cauliflower mash.



    Tuesday
    Breakfast: Ketogenic Chorizo Omelette
    Who would mind to begin their day with a delicious egg-based meal? This dish calls for an extensive range of ketogenic-approved ingredients like chorizo sausage, bacon, cheddar, heavy cream, and avocado. The result of these ingredients is a low-carb and fat-rich omelet which is both satisfying and nutritious. It is ideally served with a plain yogurt glass or your preferred keto bread.

    Lunch: Chocolate Protein-Infused Smoothie
    If you prefer no-fuss lunchtime, then you should try this protein chocolate infused smoothie. It is made by blending almond milk, frozen berries that add antioxidants, protein powder with a chocolate flavor for satiety and taste, and chia seeds that can add healthful omega-3 fats and texture. This smoothie can keep you nicely full as it contains almost 14 grams of protein and above 130 calories.

    Dinner: Ketogenic Spicy Curry with Beef
    This simple curry dish can be made in roughly an hour. It is made with just a handful of ingredients, however, the outcome is a unique blend of strong and spicy flavors. This meal can be enjoyed as it is or served with cauliflower rice.



    Wednesday
    Breakfast: Raspberry Keto Breakfast Jars
    This simple and easy breakfast can be made a night before for saving time. It can taste simply as delicious, if not greater. The combination of creamy thick coconut milk with chia seeds is nothing short of a decadent pairing. The mint layer, along with raspberry, will provide you the daily dose of powerful antioxidants and vitamin C for helping you to power through the day.

    Lunch: Ketogenic Falafel Salad
    This ketogenic falafel salad has the quality to satisfy your cravings during mid-day, whether working at home or far away. Remember that this dish takes a minimum of 30 minutes and many steps to prepare this meal. It is suggested to prepare individual ingredients a night before for saving time. Falafel salads can curb your cravings come dinnertime as they are high in protein and fiber.

    Dinner: Flavourful Corned Beef with Cauliflower Hash
    By midweek, many of the keto-followers have to prepare some elaborate dinners. This is the time where a dish like this easy and simple hash saves the day. This meal can be prepared in half an hour and requires 7 ingredients. Its one serving includes just 123 calories, so feel free in having 2 servings. If you like to boost your calorie count a little further, you can add sour cream to it as well.



    Thursday
    Breakfast: Gluten-Free, Low-Carb Bagels
    For instant on the go breakfast options, these keto bagels can be made ahead and stored in a freezer or fridge. Each bagel consists of almost 7 grams of protein and 130 calories. You can also use them for a ketogenic sandwich with further ingredients like cheddar cheese, ham, scrambled eggs, and sliced avocado. Alternatively, they can be eaten with an avocado spread or butter and served with Greek yogurt or your preferred smoothie.

    Lunch: Italian Rollups
    An easy keto lunchtime favorite, these roll-ups can be made in minutes and contain all your preferred keto ingredients for booting. All you require is Italian deli meat combined with a little chili and cream cheese for making the base in these rollups. You can enjoy them as it is for a satisfying snack or along with your preferred keto crackers as well.

    Dinner: Keto Broccoli and Beef Stir-Fry
    This simple Chinese styled broccoli and beef stir fry is very convenient to cook for tired weeknights. It only requires a few simple ingredients, a wok or deep pan, and half an hour. Serve this dish with some cauliflower rice that also soaks up its succulent sauce, making it filling.



    Friday
    Breakfast: Mini Frittatas
    This baked bite-sized meal is another delicious addition to hearty egg-based breakfasts. Each mini frittatas provides around 140 calories, which mostly comes from protein and fat. You can use portobello or button mushrooms in this. But what is amazing about these mini frittatas is that they are gluten-free, vegan, and packed full of health benefits.

    Lunch: Avocado-Based Lime Smoothie
    Another refreshing keto-approved smoothie that is ideal for your lunchtime is an avocado-based lime smoothie. For helping accentuate the lime and pineapple flavors, almond milk plays the role of a mild base in it. It can be flavored with some stevia and garnished with little chia seeds. Each serving has net carbs of only 5g and 12.5g total fats, which will make you stay in your carbohydrate limit.

    Dinner: Deli Roasted Beef with Cheese Platter
    This can be arranged as a snack before the meal platter or enjoyed alone for dinner. It does not involve any cooking but simply cutting the keto-approved ingredients that you like and arranging them on a dish. With above 400 calories, 12 grams of protein, and 40 grams of fat in each serving, this meal is satisfying, moreover if it is eaten with keto bread.



    Saturday
    Breakfast: Tuna Avocado Salad
    For making your weekend morning a little special, try this stuffed tuna avocado salad. With each serving offering 222 calories along with net carbs of 2.2 g, this keto-friendly meal can be enjoyed guilt-free. Moreover, it is high in heart-benefiting monounsaturated fatty acids coming from avocados and omega-3 fatty acids that have anti-inflammatory properties coming from tuna.

    Lunch: Lettuce Wraps Stuffed with Thai Beef
    This is an ideal lunchtime meal for all Thai flavor lovers. Delicious beef wrapped inside romaine lettuce or cabbage leaves and sprinkled with mint and parsley, this dish is an absolute treat. Each serving provides net carbs of only 2 grams, 370 calories, 53 grams of protein, and 14 grams of fat.

    Dinner: Beef Ramen
    Ramen is one of the best comfort foods. However, it cannot be really keto-approved unless it is made with low-carbohydrate noodles like the one used to prepare this meal. This dish uses miracle noodles made of glucomannan, which is a kind of fiber from a plant called konjac. Apart from this, you will be needing ground beef, beef stock, and Asian spices for making this meal.


    Sunday
    Breakfast: Breakfast Biscuit Sandwiches
    Begin your Sunday morning with some tasty and filling biscuit sandwiches. They are made with fathead dough along with some herbs that impart extra flavor to them. Their filling is simply a mix of bacon, arugula, and scrambled eggs. The biscuit dough can also be made ahead and frozen or kept in the refrigerator. Serve them with lemon water, light smoothie, or yogurt.

    Lunch: Healthy Greens and Turkey Salad
    This simple salad made with green and turkey can be a healthy lunchtime pick. The turkey included in it can come from shredded cooked turkey meat from leftover or make new altogether from turkey breasts. Arugula, watercress, sliced almonds, balsamic vinegar, and blue cheese are only a few other add-ons that can be combined ideally in this healthy salad.

    Dinner: Delicious and Warm French Onion Soup
    At the end of the week, you can treat yourself with a warm and delicious French onion soup. It is tasty, comforting, and packed full of keto-approved ingredients such as cheese, butter, and croutons made from almond flour. Each serving has above 500 calories, 50 grams of protein, and 30 grams of fat.

    Apart from these meals, you can also consider adding little snacks in your diet meal plan for hitting the daily macros and calories.



    What should be expected after the end of the first week on keto?
    Most individuals enter ketosis from three to seven days of beginning the keto diet. Some of the signs of this state are:
    • Keto breath (fruity-smelling strong breath)
    • Keto flu (general side-effect with symptoms like fatigue, muscle aches, headache, nausea, brain fog, stomach upset, and heart palpitations)
    • Changed energy levels
    • Ketone bodies in urine (measured through urine strips)
    These signs and symptoms are mostly due to electrolyte imbalances, yet also variation in blood glycemic levels. Fortunately, this keto flu can be prevented easily by eating enough, using electrolyte supplements, and staying hydrated. Some also find keto flu to easily beat through the intake of exogenous ketones or MCT oil in the initial week of the keto diet.

    According to a study included in the Journal of Nutrition and Metabolism, those who follow a well-planned keto diet consume less than 50g of carbohydrates and almost 1.5 gram protein per kg of the body weight each day.

    The keto meal plan is a plan of eating which drives the body into a state of ketosis. When the body is in ketosis, it utilizes fat as the primary energy source rather than using carbohydrates.

    For sticking with the above macronutrient ratios, many experts agree on the importance of meal planning in the keto diet.

    Before jumping into the keto diet, it is important to know its likely risks and benefits.
    There occur 3 instances where there is research for supporting a keto diet, which includes controlling type 2 diabetes, for reducing weight, or as a part of treatment for epilepsy.

    For diabetes, there occurs a lot of research available that reveals the importance of a low carb diet in improving glycemic control. It can result in the lowering of A1C, which is a pivotal test for testing diabetes measuring the individual’s average blood glycemic control over 2-3 months. Lowering A1C may also decrease medication use as well.

    Although for diabetics, one main concern is the intake of a large amount of fat when following keto. The fat can be saturated, making it unhealthy when consumed in excess. This much larger total intake of fat can be a challenge for keto beginners.

    Since type 2 diabetics are at a higher risk for facing cardiovascular issues, there is a great concern about the saturated fat present in keto diet that they can drive up bad cholesterol or LDL levels, and additionally, spike up chances of heart issues. You should consult the doctor before starting a keto diet if you are a patient of type 2 diabetes. Another weight-reducing diet might be recommended for managing diabetes such as a reduced-calorie diet. Those who are suffering from epilepsy must also discuss with the doctor before attempting a keto diet as a component of the treatment plan.

    For losing weight, you can be interested to try a keto diet because you have probably heard that it produces a great impact straight away. This is actually true. The diet allows you to reduce weight in the initial first week. The explanation behind this is that the body, when following a keto diet, first uses up all its glycogen deposits (the stored form of carbs). When glycogen depletes, the body starts dropping water weight. Although this can be very motivating to observe the weight going down on the weighing scale (frequently dramatically), remember that in most instances this is mainly water loss at the starting.

    However, a keto diet may be very effective over the duration of time. According to a study, the ketogenic diet can potentially spur fat reduction among obese individuals when utilized for 2 weeks and till one year. The results of a systemic review revealed that one of the reasons for weight reduction in keto diets is the suppression of hunger.

    One downfall of a keto diet in losing weight is that it can be difficult to maintain. Many studies suggest that weight reduction, which results by following the low-carb diet greater than twelve months tends to be much similar as staying on a healthy, normal diet.

    Also, you might be consuming greater satiating fats (such as avocado or peanut butter), but you can also be way more restricted in what is permitted on this diet, which may make daily situations, like going out with friends or family for dinner, a lot more challenging. Since people frequently find it a bit tough to manage, it is convenient to depend on it for a shorter term diet instead of a continual lifestyle.


    Before attempting, make sure what the realistic approach is for you. After that, consult with your doctor and local registered nutritionist dietician for limiting the potential nutritional deficiencies and ask regarding vitamin supplementation because you will not be consuming many whole grains, fruit, or dairy and most veggies.

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