7-Day Keto Diet Plan for Beginners to Lose 10 LBS

 

 

Are you ready to lose weight, boost energy, and feel your best? If yes, maybe you are ready to give the keto diet a try.

The keto diet is a high-fat, very low carbohydrate diet designed to bring your body into ketosis.

The diet works by nearly eliminating carbs and increasing your fat intake up to 75% of daily calories.

The keto rules have it that fats should replace the majority of your daily calories. Protein and carbohydrates count for the rest of 25 percent. To illustrate, this translates to something like this: 75% calories from fats, 20% from protein, and 5% from carbs. With keto diets, the aim is a complete shift of the energy and fuel source.

This carb reduction forces your body to deplete the body’s first choice of energy, glucose and forces your body to rely on fats.

This process is called ketosis. It’s a metabolic state where your body taps into stored body fat and fats from foods for energy.

The diet is well sought after not only for its fat-burning ability but also as a way to generate a speedy weight loss.

Plus, ketogenic foods are naturally satiating than carbs. People on the diet often find themselves less hungry, which can further aid weight loss. In addition to weight loss, research has attributed certain health benefits to the keto diet. These include a lower risk of Alzheimer’s disease, heart disease, and better mental clarity.

In this article, you’ll discover what the keto diet is and how to start. You’ll also learn what foods to eat and avoid on keto. I’ll also provide a 7-day keto diet plan and menu to get you started.

What Exactly Is a “Keto” Diet?

Eating keto means following a low-carb, moderate protein, and high-fat diet. It is the swapping of fat for carbs that pushes your body into using its alternate energy metabolism.

Because our diets are so carb-heavy in society, this diet can be intimidating to begin. The good news is that it’s becoming more mainstream! That means that there is tons of info on appropriate food choices—even sweets!

It takes following a keto diet 7 days before your body really gets going with ketosis. Once there, you’ll start producing ketones as a byproduct of this altered metabolism. This is a good thing because it means that fat is being burned around the clock!

When you begin, it’s best to have carbs account for only 5-10% of your daily intake. As you go along, you’ll find that your carb “sweet spot” is different from other people’s. For example, while some people can maintain ketosis on 40 grams of carbs per day, you might need to drop to 25 grams.

To determine exactly how many carbs you are taking in, we recommend using a keto calculator. But, a good rule of thumb is to limit carbs as much as you can. That will allow you to reach ketosis faster.

To get and stay in ketosis your keto macros should look something like this:

Keep a list of keto-friendly food on you at all times, like in the notes section of your phone. You don’t want to feel deprived when you’re making this switch.

What Can You Eat on the Keto Diet?


The following is a framework for keto-approved foods. When you find brands that you love, make note of them for future use!

FATS — 60-75% of daily caloric intake, and your main source of energy!

·         Dairy — Greek yogurt, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream.

·         Nuts/Seeds — nut butter from almonds, cashews or non-GMO peanuts; pistachios, macadamia nuts, walnuts, almonds, and peanuts; flax, pumpkin, and chia seeds.

·         Oils — olive, sesame, avocado, and coconut oils.

·         Animal Fats — meat fat from organic and pastured sources; fish oil.

·         Plant Fats — coconuts, avocado, and olives.

PROTEIN — 15-30% of daily caloric intake, keeps metabolism on track.

 

·         Eggs — go for organic, local, and pastured when possible.

·         Poultry — turkey, and chicken are best.

·         Fish — fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish.

·         Meat — grass-fed bison and ground beef, organ meats, venison, and pork.

CARBOHYDRATES — 5-10% of daily caloric intake, when possible, go with fiber-rich and complex carbs.

 

·         Veggies — peppers, leafy greens, mushrooms, broccoli, spaghetti squash, cauliflower rice, and tomatoes.

·         Fruit — Blackberries and raspberries, avocado, and tomatoes.

CONDIMENTS — fresh herbs and spices, salt and pepper, lemon juice and vinegar.

 

DRINKS — water is the clear keto drink of choice, but the following are also permitted:

 

·         Water infused with citrus, cucumber, berries, peppers, or mint.

·         Sparkling water, as long as it’s sugar-free.

·         Black coffee, keto coffee, and/or bulletproof coffee

·         Green, black, and herbal tea.

·         Bone broth makes a great base for soups

Healthy Keto-Friendly Snack Choices Options

One of the greatest things about a keto diet is that you don’t have to aggressively restrict calories! Which means that you’ll never go hungry. Yet, adjusting to a new way of eating can be a challenge. Be sure to keep lots of keto-friendly snacks on hand to avoid temptations!

 

Here’s a list to keep close:

·         Dip low-carb veggies in guac

·         Slice olives and salami

·         Hard-boiled eggs

·         Keto smoothie (try coconut milk, cocoa, and avocado)

·         Almonds and cheddar cheese

·         Kale chips

·         Berries with heavy whipping cream

·         Celery and peppers dipped in herbed cream cheese dip

·         Half an avocado stuffed with chicken salad

·         Coconut chips

·         Jerky

·         Cheese roll-ups

·         Parmesan Crisps

·         Greens and avocado with high-fat dressing

·         Trail mix made (try unsweetened coconut, nuts, and seeds)

·         Avocado cocoa mousse

·         Macadamia nuts

Even though snacking is encouraged, keep an eye on your overall calories. Overeating is overeating, no matter where the calories come from. A good way to stay mindful of this is to keep a food journal!

What Can You Not Eat on a Keto Diet?

Almost as important as what you can eat, is what you can’t.

You’ll definitely want to avoid anything high in sugar or carbs. Definitely back away from anything that’s overly processed. Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. For a comprehensive no-no list, keep the following handy:

·         Grains — anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles.

·         Sweets — all sugar, including coconut sugar; all syrups including agave, and maple syrup; ice cream and candy.

·         Sugary Drinks — Juice, bottled teas, and sports drinks, and all soda.

·         Starches — veggies like sweet and regular potatoes, butternut squash, corn, and peas.

·         Beans/legumes — kidney and black beans, lentils and chickpeas.

·         Fruit — steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes.

·         Condiments — any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces.

The NEVER List:

·         Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should never be eaten!

·         Avoid fast food, processed meats (hot dogs, for example), and any packaged foods.

7-Day Keto Diet Plan – Sample Menu

There are so many variations for food choices when following a ketogenic diet! And, there is simply no need to eat bland foods when so many delicious recipes are available.

Feel free to mix and match, as long as you remember the basic guidelines.

75% of your meals should be fat, 20% protein, and only 5-10% carbs. It also might be helpful to aim for 50 grams of net carbs or less when starting out.

 

Dish    Serving          Calories         Fats    Proteins         Carbs

Day 1                                                 

Breakfast       Bacon & Egg Cup with Avocado       2 cups 631     54.7g  26.45g 11.46g

Snack  Raspberry Lime Popsicle       1        140     14.2g  1g      3.3g

Lunch  Pesto Chicken 1        474     35g     37g     6g

Dinner Baked Salmon 1        303     19g     31g     3g

Day 2                                                 

Breakfast       Toasted Coconut Cereal       1        219     18g     9g      7g

Snack  Green Smoothie        1        114     10g     4g      3g

Lunch  Keto Tortilla Soup      1        452     35g     25g     11g

Dinner Baked Chicken with Herbs     1        479     33.5g  32.5g  8.5g

Day 3                                                 

Breakfast       Keto Bread with Butter         1        219     18g     9g      2g

Snack  Chili Pepper Cauliflower Bites 1        105     7.3g    3.3g    9.3g

Lunch  Chorizo Casserole with broccoli cheese soup 1        379     32.1g  17g     5.5g

Dinner Chicken Marsala w/ Cauliflower        1        538     40.36g 37.36g 5.98g

Day 4                                                 

Breakfast       Keto Breakfast Sausage Sandwich    1        880     82g     32g     6g

Snack  Iced Bullet Proof Coffee       1        220     20g     10g     0.3g

Lunch  Eggs Salad     1        343     29g     13.9g  6.4g

Dinner Beef Stroganoff         1        410     31g     29g     5g

Day 5                                                 

Breakfast       Bacon & Eggs Keto Breakfast Recipe with Avocado  1        583     48.78g 22.1g  19.73g

Snack  Keto Fat Bombs        1        100     10g     2g      3g

Lunch  Stuffed Chicken Avocado Salad        1        361     28g     19g     5g

Dinner Seared Scallops with Cheese Sauce  1        782     73g     24g     10g

Day 6                                                 

Breakfast       Italian Baked Eggs     1        214     16g     13g     2g

Snack  Flourless Chocolate Tortes    1        414     40g     8g      8g

Lunch  Smoked Salmon and Avocado salad  1        124     9.09    7.63g  3.87g

Dinner Chicken Satay with Dipping Sauce    1        461     39g     26g     6g

Day 7                                                 

Breakfast       Bacon and Eggs Keto Breakfast       1        422     36.8g  15.4g  10.6g

Snack  Snickerdoodle Bites   1        235     28g     0g      0.2g

Lunch  Keto Chili       1        354     28g     23g     5g

Dinner Rib Eye Steak with Garlic Butter       1        581     45g     31g     2g


The Takeaway

Successful keto diets are all about consistency and persistence. If you can make it through the first 7 days, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis.

Most people report increased energy, a lifted “brain fog,” and fewer cravings. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead.

Read labels to avoid sneaky sugar-laden foods, especially when it comes to beverages! And drink tons of water.



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