Keto Diet Guide-4: 7 Days Keto Diet Plan For Weight Loss

0
2962

Ketogenic diet is a high fat diet that cut off the body from high carbs consumption and switch it to protein and fat consumption. The main of goal of keto diet is to lose weight and maintain sugar levels in the body. There are many variations you can adopt throughout the week filled with high fat foods that you can eat with ease. In this article, 7 days keto diet plan for weight loss is discussed. The main point of concern is quantity. Let’s have a look at that,

Read Also: What is Ketogenic Diet- Is It Safe?

Your Ketogenic diet should consist of,

  • 60–70% Fat: Calories in keto are typically come from fats rather than carbohydrates. But each food contains a unique quantity of fats and quality as well. Look for the healthy fats usually present in plants and animals sources. Some examples are, olive oil, eggs, avocados and fish.
  • 20–30% Protein: Your diet should also include a suitable amount of proteins to produce glucose for the parts in body that cannot use ketones as energy source. But the amount should be just right enough to synchronize with ketosis and not lead to muscle mass consumption.
  • 5–10% Carbs: An ideal ketogenic diet include maximum carbohydrate’s intake of 20 to 40 grams per day. For this to happen eat nutrient rich foods. The main source of carbs should be vitamin and minerals from vegetables.

Based on expert’s opinion a ketogenic diet chart is formed. Which will help you achieve ketosis in a week and help you lose weight quickly. You can swap the days as you feel comfortable. Let’s have a look at the 7 days keto diet plan for weight loss with day-by-day diet.

Day-1DishProteinsFatsCarbohydrates
BreakfastCoconut Cereal9 g18 g7 g
SnackGreen Smoothie4 g10 g3 g
LunchTortilla Soup25 g35 g11 g
DinnerBaked Chicken32.5 g33.5 g8.5 g

Read Also: Ketogenic Diet Suggestions For Beginners

Tip for Day-1

When you start a low-carb diet it can cause some diuretic effects in the starting. Try to drink 7-8 glasses of water a day in order to avoid consumption and dizziness.

Day-2DishProteinsFatsCarbohydrates
BreakfastSausage Sandwich32 g82 g6 g
SnackIced Bullet Coffee10 g20 g0.3 g
LunchEggs Salad13.9 g29 g6.4 g
DinnerBeef Stronganoff29 g31 g5 g

Tip for Day-2

Move your body and do some exercise to adapt on the new dieting routine and it will help the body in weight loss. You will feel sluggish in the beginning because of new diet so, move around and do exercise to avoid discomfort.

Day-3DishProteinsFatsCarbohydrates
BreakfastBacon and
Egg Cup with Avocado
26.5 g55.7 g11.46 g
SnackRaspberry Lime Popsicle1 g14 g3.3 g
LunchPesto Chicken37 g35 g6 g
DinnerBaked Salmon Fish31 g19 g3 g

Tip for Day-3

When you start keto diet, you may feel pain, headaches and temporary weakness. Don’t panic in such situation and drink plenty of water with adequate sleep and eat healthy fats as mentioned.

Day-4DishProteinsFatsCarbohydrates
BreakfastBread and Butter9 g14 g2 g
SnackChili Pepper Cauliflower3.3 g7.3 g9.3 g
LunchChorizo Casserole
with broccoli cheese soup
17 g32.1 g5.5 g
DinnerChicken Marsala with
Cauliflower
37.36 g40.36 g5.98 g

Tip for Day-4

You will definitely crave for some sweet desert and sugary products at this point. Don’t worry you can have it as long as, it had fewer carbs and more fat.

Day-5DishProteinsFatsCarbohydrates
BreakfastItalian Baked Eggs13 g16 g2 g
SnackFlour-less Chocolate Tortes8 g40 g8 g
LunchSmoked Salmon with
Avocado salad
7.63 g9.09 g3.87 g
DinnerChicken Satay and
Dipping Sauce
26 g39 g6 g

Tip for Day-5

While on keto diet it’s not necessary to cook at home each day. You can plan a hangout with friends at some decent restaurant and eat low-carb and high fat cuisine or dish.

Day-6DishProteinsFatsCarbohydrates
BreakfastBacon and Eggs with Avocado22.1 g48.78 g19.73 g
SnackKeto Fat Bombs2 g10 g3 g
LunchStuffed Chicken and
Avocado Salad
19 g28 g5 g
DinnerSeared Scallops with
Cheese Sauce
24 g73 g10 g

Tip for Day-6

You can also have drinks and decent juices during the diet but remember the only condition is- It should have low carbs.

Day-7DishProteinsFatsCarbohydrates
BreakfastBacon and Eggs15.4 g36.8 g10.6 g
SnackSnickerdoodle0 g28 g0.2 g
LunchKeto Chili23 g28 g5 g
DinnerRib Eye Steak with
Garlic Butter
31 g45 g2 g

Tip for Day-7

If all goes well and you feel comfortable with the diet. It means you’re up for the next step and another step closer to the weight loss journey.

Read Also: A Comprehensive Detail Of Ketogenic Diet

LEAVE A REPLY

Please enter your comment!
Please enter your name here