7-day plan of ketogenic meals to start losing weight

Chances are you have heard of the ketogenic diet . It is currently one of the most followed weight loss diets, and its popularity continues to grow so much in Spain.

Followers of this diet rave about its simplicity and how the ketogenic lifestyle has helped them lose weight and body fat.

Additionally, many people are adopting the ketogenic diet for a variety of health benefits. Research has shown that high-fat, low-carbohydrate diets, such as ketogenic diets, can improve certain conditions, such as diabetes , epilepsy and seizures, and cognitive decline.

The ketogenic diet has also been linked to better blood sugar control, improvements in insulin levels and insulin sensitivity, lower blood pressure and cholesterol, and a lower risk of heart disease.

Curious about the ketogenic diet for weight loss but not sure where to start?

The following article will answer the most common questions about this diet and provide a delicious and easy keto meal plan to help you begin the journey of losing body fat on the keto diet.

How do I start a ketogenic diet?

The basic principle of the ketogenic diet is to reduce the carbohydrate intake of your diet while emphasizing high-fat foods. A standard ratio of macronutrients (or macros) for the ketogenic diet is as follows:

60 to 75% of daily calories from dietary fat
15 to 30% of calories from protein
5 to 10% of calories from carbohydrates

When following a keto plan, approximately 5-10% of the total number of calories should come from carbohydrates. This equates to less than 50 grams of carbohydrates per day. Some people can achieve ketosis by consuming 50 grams of carbohydrates, while others may need to limit their carbohydrate count to as low as 20 grams per day.

However, counting macros can get tedious and is not always necessary to achieve weight loss results on the ketogenic diet.

In general, your goal should be to reduce carbohydrates and eat more fat in your diet when you follow this lifestyle. Overall, keeping your carbohydrate intake low or minimal is an easy way to achieve and stay in ketosis.

What can you eat on a ketogenic diet?

Starting a keto trip may seem like a challenge at first, as it is a restrictive diet. However, you will find that many healthy whole foods are also low in starch and carbohydrates.

Below is a list of low carb foods to help take the guesswork out of the keto eating plan.

Meats and Proteins

When we consume protein, the body can convert some of that protein into glucose in a process known as gluconeogenesis. This can make it harder to stay in ketosis. However, it generally occurs when protein intake is greater than 35% of daily calories.

Since ketogenic diets consist primarily of fat, you can choose fattier cuts of meat for better results .

Some good protein options on the ketogenic diet include:

Beef, preferably grass-fed when possible
Seafood, including fish and shellfish
Poultry and lean meats, including chicken, turkey, and duck
Pork
Bacon
Deer
Eggs

Healthy oils and fats

As mentioned above, dietary fats account for up to 75% of your daily calories on the ketogenic diet.

However, some types of fats are better for your health than others. Examples of healthy high-fat foods include fatty fish, olives and olive oil, nuts and seeds, and avocados.

Below is a list of healthy fats that are a great way to increase your daily fat intake:

Butter, from grass-fed cows, when possible
Fatty fish , including salmon, tuna, mackerel, and trout
Ghee
Avocado oil
Coconut oil
Olive oil
MCT Oil - MCT oil is a supplement that consists of medium chain triglycerides.
Nut and seed oils
Nut butters, such as almond butter
Full-fat, plain Greek yogurt (Make sure you double-check the Nutrition Facts label for added sugars)
Whole cheeses
Heavy whipping cream
Bacon

Low carb vegetables

Low carb vegetables are an important staple of any healthy diet, including the ketogenic diet. These vegetables are lower in calories and packed with essential nutrients, like vitamin C and potassium .

Non-starchy vegetables are also a good source of fiber, which is a type of carbohydrate that your body cannot digest or absorb. Because of their high fiber content, vegetables are low in "digestible" or net carbohydrates.

The grams of net carbohydrates in a food are calculated by subtracting the grams of fiber (also known as indigestible materials) from the total grams of carbohydrates.

For example , a cup of eggplant has 5 grams of carbohydrates and about 3 grams of fiber, which means that this vegetable has 2 g of net carbohydrates per serving.

However, keep in mind that this is not a perfect equation, and just because a food is lower in net carbs does not mean it is carb-free.

Therefore, it is recommended to limit your net carbohydrate intake as part of the ketogenic lifestyle. Additionally, it is also important to monitor portion sizes when choosing foods based on their net carbs.

Non-starchy vegetables to include on your ketogenic diet menu are:

Peppers
Broccoli
Leafy greens (kale, spinach, kale, and arugula)
Celery
Cucumbers
Green beans
Asparagus
Fresh herbs (coriander, dill, basil, etc.)
Tomatoes
Chilli Peppers
Mushrooms
Zucchini
Watercress
Cabbage

Ketogenic fruits

Fruits are a great source of vitamins, minerals, nutrients, and antioxidants. In particular, antioxidants can help reduce inflammation by protecting against free radicals. However, most fruits have too many carbohydrates to function on the ketogenic diet .

The good news is that certain fruits are lower in carbohydrates and can be enjoyed as part of this diet. Also, low carb fruits are an excellent addition to the ketogenic diet, as they have a natural sweetness. This can help reduce cravings for desserts and other sweets.

However, you'll want to factor in portion sizes to stay in ketosis , as most of these fruits still have a certain amount of carbs.

Ketogenic options to include in your eating plan are:

Blackberries
Strawberries
Raspberries
Blueberries
Watermelon
Lemons
Peaches
Coconuts
Cantaloupe
Star fruit
Avocados
Tomatoes

Nuts and seeds

Nuts and seeds are an excellent food choice on the ketogenic diet and are a good source of dietary fiber, protein, and heart-healthy fats .

Nuts and seeds also contain essential nutrients that many people don't get enough of, such as vitamin E, magnesium, phosphorus, and copper .

Due to their high percentage of fat and dietary fiber, walnuts are also very low in carbohydrates and net carbs.

For example, one ounce (28g) of almonds has just over 2g of net carbohydrates.

The nuts and seeds to include in your ketogenic eating plan are:

Coconuts
Almonds
pecans
Brazil nuts
Macadamia nuts
Hazelnuts
Pistachios
pinions
Cashew nuts
Flax seeds
chia seeds
Walnuts
Nut butters

Dairy products

Many followers of the ketogenic meal plan love that cheese and butter are encouraged as part of the ketogenic diet. Cheese generally has too much fat to be part of a weight loss diet, but not on the ketogenic plan.

Dairy products are a good source of fatty acids, protein, calcium, and phosphorus.

Also, since cheese and dairy are high-fat foods, consuming whole dairy products on a daily basis can help ensure that you get enough fat in one day. Keep in mind that fat is your main source of energy in this type of diet.

When selecting dairy for your keto menu, be sure to choose the high-fat version and avoid a low-fat or low-fat substitute. You should also check the Nutrition Facts labels to make the right choice because some dairy products have added sugars or artificial sweeteners.

Whole milk
Cream and heavy whipping cream
Butter, preferably from grass-fed cows
Cheese, including cheddar, feta, goat cheese, etc.
Cream cheese
Nonfat plain Greek yogurt
Kefir without sugar

Ketogenic drinks

Unfortunately, many popular beverages contain carbohydrates, including juices, sodas, and sweetened teas and coffees .

However, there are many delicious drink options that are perfect for keto dieters. These include:

Water - Pure water is still the best option to prevent dehydration and should be consumed throughout the day. Try adding a splash of lemon or lime juice to the water for extra flavor.
Sparkling Water - Sparkling water and sodas are a great alternative to regular and diet sodas.
Unsweetened Coffee : Adopting the keto lifestyle doesn't mean you have to sacrifice your morning cup of coffee. Try enjoying your coffee black or with whole milk or heavy cream. Also, read about bulletproof coffee!
Unsweetened tea, including black, herbal, and green teas
Alternatives to unsweetened milk like almond milk and coconut milk
Broth - Bone broth has more protein than other liquids and is a keto drink .

Many alcoholic beverages are too high in carbohydrates to work on the ketogenic eating plan. However, some types of alcohol, such as tequila, rum, whiskey, and vodka, are lower in carbohydrates and can be enjoyed in moderation.

For example, tequila topped with unsweetened seltzer and lime juice is a keto drink that's a good idea for special occasions.

What can't you eat on a ketogenic diet?

As mentioned above, carbohydrates are highly restricted on the ketogenic diet to help you stay in ketosis.

The following is a list of foods and types of foods that are a source of carbohydrates and that you should avoid:

Bread including white and whole grains, muffins, tortillas, pita, and crackers
Baked goods and desserts such as cookies, cakes, ice cream, pancakes, and candy.
Gluten-free foods, which are generally made with gluten-free rice, corn, or other starches
Sweeteners and sugar like maple syrup, coconut sugar, and honey
Grains including pasta, rice, cereals, barley, and oats.
Starchy vegetables like corn, peas, squash, sweet potatoes, regular potatoes, zucchini, and spaghetti squash
Legumes and beans, including black beans, chickpeas, lentils, and kidney beans
Certain fruits, such as pineapple, citrus, bananas, and grapes.
Sugary Sauces and Seasonings: Salad dressings, dipping sauces, and barbecue sauce are often sources of hidden sugars and carbohydrates.
Processed foods: It is recommended to limit highly processed foods and fats such as vegetable oils, canola oil, corn oil, shortening, and margarine. Also, some sources recommend limiting soy products, such as tofu , since soy is processed and contains phytoestrogens (a natural hormone). However, these foods can be enjoyed in moderation on the ketogenic diet and as part of other healthy lifestyles.
"Diet" foods or low-fat foods: Foods that contain the word "diet" or "low-fat" often have added sugars or sweeteners for flavor and should be avoided on the ketogenic diet plan.

As with any healthy lifestyle, you may also want to limit your intake of highly processed junk food .

These include fast food , packaged meals, and processed meats , to name a few. Diets rich in processed foods have been linked to weight gain, obesity, and an increased risk of certain health problems, such as cardiovascular disease.

Instead, try to focus on whole, unprocessed foods.

Below is a 7-day ketogenic diet meal plan that is perfect for keto beginners.

As with all meal plans, it is recommended that you individualize these delicious recipes based on your daily carbohydrate allowance, eating habits, preferences, and any food intolerances or allergies.

Day 1:

Breakfast: Scrambled Eggs Topped with Sliced Avocado
Snack: toasted sunflower seeds sprinkled with sea salt
Lunch: Grilled chicken breast salad with balsamic vinegar and olive oil dressing.
Snack: turkey or beef jerky
Dinner: Grilled steak with garlic shrimp served over zucchini noodles

Day 2:

Breakfast: Mushroom Frittata with Fresh Herbs and Parmesan Cream Sauce
Snack: Ketogenic "Chocolate Milk" made with unsweetened cocoa and almond milk
Lunch: Pork chops with cauliflower puree.
Snack: a handful of mixed walnuts and bell pepper sticks
Dinner: Mediterranean chicken thighs with balsamic glaze. Served with steamed broccoli.

Day 3:

Breakfast: Full-fat Greek yogurt topped with fresh raspberries
Snack: slices of ham and cheese
Lunch: tuna salad on green leafy vegetables
Snack: Omelet with bell peppers and cheddar cheese
Dinner: Grilled salmon with asparagus and lemon juice.

Day 4:

Breakfast: bacon, egg and cheese sandwich without bread
Snack: blueberries covered with coconut cream
Lunch: Keto Crab Cakes made with almond flour and served on lettuce
Snack: Full Fat Greek Yogurt with Cinnamon and Walnuts
Dinner: Stir-fry meat served over cauliflower rice

5th day:

Breakfast: Mixed berry protein powder shake with spinach and almond nut butter
Snack: Egg salad wrapped in butter lettuce
Lunch: Grilled shrimp topped with a lemon butter sauce and a broccoli garnish
Snack: peanut butter, coconut oil fat bombs
Dinner: Chicken curry made with coconut milk and served over cauliflower rice.

Day 6:

Breakfast: Complete Greek Yogurt Parfait made with toasted strawberries and walnuts
Snack: Cheese plate
Lunch: blackened catfish with diced tomatoes and jalapenos
Snack: Peanut Butter Chocolate Shake made with Cocoa, Peanut Butter, and Almond Milk
Dinner: A personal pizza made with cauliflower crust and topped with sausage and mozzarella cheese.

Day 7:

Breakfast: omelette with spinach, mushrooms and feta cheese
Snack: bacon wrapped asparagus
Lunch: 150 gr hamburger. grass-fed ground beef on a lettuce “bun” topped with a salad.
Snack: 1 ounce serving of 85% dark chocolate
Dinner: Pesto chicken served over zucchini noodles

Healthy Keto Snack Options

Adding keto snacks to your diet plan doesn't have to be difficult. Below is a list of some simple, keto-friendly food ideas that will fit perfectly with any keto meal plan:

Boiled eggs with sea salt and black pepper
A green spinach smoothie
Mixed nuts with dark chocolate chunks
Salty peanut
Raw almonds and cheddar cheese cubes
Keto chocolate shake made with cocoa, unsweetened almond milk and avocado
Spicy guacamole with vegetable sticks
Cucumber slices topped with cheese or cream cheese
Berries topped with whipped cream
Bell peppers and celery dipped in cream cheese
Dried meat
Cheese rolls
Onion soup with bacon
Mini Sandwich Rolls Made with Sliced Turkey, Cheese, and Mayonnaise
Leftovers of your favorite keto food

A Simple Ketogenic Diet Shopping List

When planning shopping list of ketogenic products , be sure to include lots of non - starchy vegetables and heart - healthy fats.

Try using the following shopping list to help you plan your keto recipes and make meal prep simple and easy.

Meats and proteins: chicken, beef, pork, and turkey (try to buy organic, pasture-raised and / or organic when possible)
Fish: especially fatty fish such as sardines, salmon, tuna, herring, and mackerel
Seafood : oysters, scallops, clams, and shrimp
Eggs
Dairy: heavy cream, full-fat yogurt (unsweetened), butter, and sour cream
Cheese : Brie, cream cheese, cheddar cheese, and goat cheese.
Heart-healthy oils : olive oil, avocado and coconut
Low-carb fruits: berries, avocados, lemons, limes, and olives
Nut butters: almond, peanut and cashew butter
Seeds: sunflower, chia and pumpkin seeds.
Nuts: almonds, pistachios, walnuts, and macadamia nuts
Low carb vegetables : mushrooms, cauliflower, broccoli, green leafy vegetables, bell peppers, and onions. Fresh, frozen, and canned (no added sugar) are good options.
Seasonings : Herbs, spices and spice mixes, vinegar, mustard, mayonnaise, sea salt, pepper, garlic, sugar alcohol sweetener and sauce. However, be sure to check the ingredient list for added sugars.

Potential side effects and adverse effects of keto

Dizziness, fatigue, diarrhea, nausea, constipation, bad breath, and headache are possible adverse effects that you may experience during the first week of the ketogenic diet.

You may also notice some loss of body water weight during the start of this diet as your body begins to burn glycogen molecules for fuel. This is because glycogen stores retain water.

Additionally, many people report experiencing the keto flu when making this lifestyle change for the first time.

Adopting a very low-carb diet is a big adjustment and can come as a surprise to the body as it is forced to trade its preferred energy source, glucose and glycogen stores, for fat and ketones.

This drastic change in metabolism can lead to symptoms of the keto flu as your body adjusts to a new normal.

Symptoms of keto flu can feel similar to having a case of the flu. It can include nausea, fatigue, cramps, dizziness, irritability, diarrhea, constipation, low energy levels, and food cravings and temptations.

These symptoms usually last the first week and can range from mild to severe, depending on the person. It is important to stay hydrated during this time, lower your activity levels, and replace electrolytes in your diet, including sodium and potassium. Try salting your foods to taste and increase your consumption of potassium-rich green leafy vegetables.

Finally, the ketogenic diet plan may not be appropriate for everyone. Pregnant or nursing women, children, and people with kidney or liver disease may want to avoid this diet .

Also, people with diabetes should speak with their doctor before trying this diet.

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