Are you looking for an easy way to lose weight? Follow this 7-day keto diet plan for health and fitness goals. This healthy diet is good for both beginners and established veterans. In this blog, you will learn about what to eat during a keto meal plan and what are the things to avoid while following a keto diet plan. So now the question is what keto diet is and why the entire world is following this diet plan. Let’s read this in detail:-
What Is Keto Diet?
We all heard about the keto diet but don’t know what exactly it means. The ketogenic diet an eating plan that transforms your body into ketosis. It is one of the most powerful methods to lose weight and improve your health.
As I look further into the easy keto meal plan, there is an immense inconsistency between what people think they need to do versus what the science says is best for a great many people. People think that “carbs and insulin are the main reason for gaining weight”, “you will lose weight when you follow a keto diet, and “calories don’t make any difference” are sustained consistently by low carb diet enthusiasts, yet these are all falsehoods that create frustration and confusion to everyone especially If you are beginner and followed the keto diet.
A ketogenic state can help you wreck to an extra 250 calories per day which are comparable to walking 45minutes to 60 minutes per day.
How Does Keto Diet Work?
So, it changes the way where our body gets the energy it needs to manage a regular reason. By diminishing sugar consumption and increasing fat-intake, the diet induces ketosis. This is the cycle that kicks in if your body needs more starches to fuel the body. To make up the lack, your body switches over to consuming fat, as opposed to carbs, for energy.
This is the key to keto’s weight reduction capacity. With a keto diet plan, you can keep your muscle and control your cravings for food.
Generally, ketosis kicks in after roughly three to four days of eating under 50 grams of carbs every day. Do you know the keto diet has also some side effects? The most widely recognized keto diet side effects are headache, weariness, dehydration, and muscle cramps. So stay hydrated by drinking loads of water. Resting is significant so get the perfect measure of rest.
Types Of Keto Diet
There are many types of ketogenic diets. Some of most famous are:-
Standard ketogenic diet (SKD)
The standard diet is a high fat diet and has low carb. It contains 70% fat, 20% protein, and only 10% carbs.
Cyclical ketogenic diet (CKD)
This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD)
The targeted ketogenic diet allows you to add carbs around workouts.
High protein ketogenic diet
It is similar to a standard ketogenic diet and comes with lots of protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
So choose the best keto diet plan as per your dietician. Most people followed the standard version of the keto diet plan and it is highly researched and most recommended.
What Foods Can Be Eaten While On The Keto Diet?
Poultry: Grass-fed animal meats, turkey, and chicken.
Full-fat dairy: Plain Greek yogurt, butter, and cream.
Nuts and seeds: Macadamia nuts, almonds, pecans, pumpkin seeds, peanuts, and flaxseeds.
Solid fats: Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil.
Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms, and peppers.
Fixings: Salt, pepper, vinegar, lemon juice, crisp herbs, and flavors
Eggs: eggs contains less than 1 gram of carb and less than 6 grams of protein which makes it an ideal food for a keto diet
Seafood: fish are very keto-friendly foods, they are rich in B vitamins along with another useful nutrient for a keto diet also they are carb-free.
Cheese: cheese is totally fine to eat on the keto diet, it’s an ideal ratio of carbs and protein, a good low-carb addition to many meals and snacks
Avocadoes: with low carbs and packed with healthy monounsaturated fats, vitamins, and minerals they are very keto-friendly fruits.
Berries: On a keto diet, little amounts of raspberries, blackberries are straw bandies are fine but be careful with blueberries because 100g of blueberries would contain 12g net carb which is not good for someone who is trying to maintain a range of 20-50 carbs per day.
Other keto-friendly beverages: beverages like unsweetened coffee, unsweetened green tea, sparkling water, water are some beverage that is keto-friendly. Tequila and vodka are also good but on occasions not too much.
7 Day Keto Diet Plan
There are many easy keto recipes for beginners available on the internet. Choose the one that you can follow easily and get ready to transform your body with an easy keto diet plan.
You can also check out this link for ready-to-eat keto meals
Day 2 (Tuesday)
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
Lunch: Tuna salad stuffed in tomatoes
Snack: Roast beef and sliced cheese roll-ups
Dinner: Meatballs on zucchini noodles, topped with cream sauce
Day 4 (Wednesday)
Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder
Snack Two hard-boiled eggs
Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack Sliced cheese and bell pepper slices
Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Day 6 (Friday)
Breakfast: Baked eggs in avocado cups
Snack: kale chips
Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack: Meat-based bar (turkey or pork)
Dinner: Grilled beef kebabs with peppers and sautéed broccolini
Beware From The Risk Of the Keto Diet
We all know everything comes with side effects. So before starting any diet plan make sure that you read its pros and cons. Even if you followed the keto diet plan for the very long term, it may harm your overall health and have some negative effects.
low protein in the blood
extra fat in the liver