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1 Week Keto Diet Meal Plan
(Do you follow several diets but cannot stick to them for severe restrictions on the taste buds? Switch to the keto diet, which is medically proven as a fast method for weight-loss. We have prepared the right keto diet menu, which comprises delicious and healthy recipes. Don’t hesitate and read on!)
What is the keto diet, and why is it the top choice of health-conscious people? Read our handy guide with a sample meal plan to start the diet on the right track. With the aid of the best exogenous ketones, you are all set to get fit!
How Does Keto Diet Help Us?
The unique feature of the keto-friendly diet is that it causes your body to burn fat instead of glucose to get energy. Ketosis is the name of this metabolic function. Through ketosis, you lose weight faster than if you were on other diet plans. While on a keto diet, you should have minimal carbohydrates and create balance with high fat, protein, vitamins, and minerals.
Did you know that the keto diet can help maintain a healthier heart by lowering cholesterol levels? Not just that, it has shown remarkable effects on epileptic patients. You also get fewer hunger pangs, so say goodbye to those occasional sugar cravings!
For a keto diet to give you perfect results, you need to eat a fixed percentage of essential macronutrients. You should eat no more than 50 grams of carbs. In such a diet plan, the percentage of fats should be 55-60% while proteins contribute to almost 30%.
When Does Keto Diet Start Working?
Depending on your diet portions and routine, the effects of keto will slightly vary. If you dedicatedly follow the diet, be sure to lose the extra fat in a few days. However, if you want to go loose with the carb intake, it might take a few weeks. When this diet plan starts working, the first few days are all about losing water. The real weight loss sets in right after.
Beginners’ Keto Diet One Week Guide:
With all these rules, you must be wondering how to prepare the keto meal chart. Don’t worry; we have listed a menu for seven days to start with. Since most of us stay busy working in the office or from home, we have ensured that our keto diet lunch ideas are particularly hassle-free.
Breakfast: Scrambled eggs with cheese and broccoli or spinach.
Lunch: Beef salad with olive oil as dressing.
Dinner: Cauliflower rice or zucchini noodles with herb-buttered shrimp.
Breakfast: Sautéed greens and avocado.
Lunch: Chicken or tuna salad with cucumber and onion.
Dinner: Beef broth with broccoli.
Breakfast: Omelette with mushrooms and sausage.
Lunch: Keto chicken salad with lettuce and butter.
Dinner: Bacon-stuffed cheese balls.
Breakfast: Smoothie made from Greek yogurt, raspberries, and chia seeds. You can add keto supplements too.
Lunch: Avocado, sour cream, and smoked salmon.
Dinner: Chicken bacon casserole with zucchini.
Breakfast: Spinach and egg muffins.
Lunch: Cabbage soup with tofu or bacon.
Dinner: Beefsteak and cauliflower rice.
Breakfast: Pancakes made with almond flour, blueberries, and eggs.
Lunch: Beef or chicken patty wrapped in lettuce.
Dinner: Roasted root (roasted sweet potato is a great choice) and cruciferous (roasted and sautéed brussels sprouts) vegetables served with goat cheese.
Breakfast: Bacon and eggs
Lunch: Quiché made with bacon and olives
Dinner: Pork chops or skewers with mushrooms and tomatoes.
Being on a diet doesn’t mean you have to give up the pleasure of snacking. Low carb ingredients can be used to make mouth-watering tidbits. Some of the best keto snacks include parmesan kale chips, keto fat bombs, and peanut butter cookies. Check out our article on the Top 15 Keto Snacks and gain control of your snacking!
Your Shopping Guide To Keto Diet:
Being on a keto nutritional therapy means you cannot load up your cart with popcorn and French fries anymore. So what should be in your keto diet shopping list? A visit to the supermarket will get you berries, leafy vegetables, avocado, grass-fed beef, and fresh seafood. You can indulge in your favorite cheese and yogurt as well as macadamia nuts and almonds.
Long term Plans-How To Manage?
Keto diet is healthy for the long term as it helps to keep you in good shape. Do not get discouraged if you don’t see huge changes initially. Follow some of these basic keto diet rules for the weight-loss goal:
- Avoid foods high in sugar and starch. Cut down on processed foods like burgers and hot dogs.
- Pile up green leafy vegetables in your plate
- Choose unsaturated fats like olive oil over saturated fats for a healthier diet.
- Cook your food at home rather than ordering at a takeout.
- Drink lots of water.
Now you are equipped with a healthy diet plan to follow for active and sedentary lifestyles alike. With such a variety of recipes, you won’t miss the gluten. Do you know any keto recipes or tips you would like to share? Comment below and let us know!
Do you want to learn more about Eat.Move.Hack. meal and diet plans? Check out our category page here – Eat.
Author’s bio: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.