Introduction
Currently the keto diet has become famous all over the world, for the past few years. Marvellously, this specific fat rich and low carbohydrate diet has been seen as a worthy weight reduction solution for numerous people. The keto diet is governed by the possibility of getting into ketosis where the body is fueled more by fat and not glucose.
When carbohydrates are eliminated from the diet, the body uses fatty acids and enters a state called ketosis. Ketones are synthesised from fatty acids in the liver for use as energy by the brain and other important organs. Not only this diet plan is helpful for planning weight loss, it is also helpful in managing blood sugar, reducing inflammation and increasing focus.
In this detailed article, we will discuss a 7 day best ketogenic diet meal plan to lose weight with some of the most scrumptious meals as well as helpful advice. If it’s your first time cooking keto meals or if you want to brush up on your keto fundamentals, this keto guide will assist you right to your desired keto weight and help you to love the keto diet.
Phase 1: The Initial Adjustment
When you begin the keto diet, your body has to switch from functioning on glucose to using fat for energy. This is called the keto flu during this phase you may be accompanied with flu like symptoms such as fatigue, headaches, and irritability. That’s okay this is normal and it should disappear after couple of weeks or so. To make this transition as smooth as possible, consider these tips:
1. Stay Hydrated: Intake adequate amounts of water, bone broth or herbal tea this will aid in the flushing out of toxins as one detoxes for a ketogenic diet.
2. Increase Electrolyte Intake: Some of the electrolytes which are essential in keto adaptation include the following; Sodium, potassium and magnesium. Perhaps, taking a spoonful of sea salt in water or increasing intake of product with potassium such as vegetables and fruits especially those with leafages.
3. Get Enough Sleep: Sleep is important for the healing of the body and for it to respond positively to the new diet. It is important that one strives to have 7-9 hours of sleep in a day.
Phase 2: Entering Ketosis
Once you introduce fat to your diet and your body goes through keto adaption, you ought to be on the way to having your body adapted to the ketosis. To help maintain ketosis, follow these guidelines:
1. Limit Carbohydrates: Aiming for a net carb intake of between 20 and 49 grams for each day. IBM define net carbs by deducting fibres from the total carb figure for buyers or consumers to use.
2. Increase Healthy Fats: Moderation on protein intake and high intake of the right fats, foods containing avocados, olive oils, nuts, seeds, and fatty fish.
3. Stay Within Your Macros: Incorporate a desired distribution of fats, proteins carbohydrates with fat calories accounting for about 70% of the needed daily intake of calories, protein at 25% and carbohydrates at 5%.
Top Healthy Meal Plan for Ketogenic Diet to Help in Weight Loss
Breakfast
1. Keto Avocado and Cheddar Frittata: It contains a net carb of 5g, 23g of protein and 23g of fats.
A wholesome meal can be made using six eggs beaten with cream and spices added to it. Transfer it into a greased skillet and cook for few minutes. Put sliced avocado and shredded cheddar cheese on top, then, broil for several minutes or until well cooked. But the meal can and should be accompanied by baby spinach.
2. Low-Carb Breakfast Casserole: (6g net carbs, 21g protein, 27g fat)
Here under is a detailed read on how to prepare delicious casserole Dish: 12 eggs 1/4 cup heavy cream 1/2 teaspoon salt 1/4 teaspoon pepper Stir in 8 slices of bacon, chopped and 1 cup of chopped bell peppers. Spread the mixture into a greased casserole dish, sprinkle shredded cheddar cheese and bake it for 20-25 minutes at 350°F.
Lunch
1. Keto Chicken Salad: (575kcal, 5g of net carbs, 25g of protein, 30g of fat)
To prepare this entree poach two boneless, skinless chicken breasts and chop them into pieces. Stir together 1/4 cup of mayonnaise, 1/4 cup of plain Greek yogurt, 1 tablespoon of lemon juice, and your preferred seasonings. Add the chicken and mix well. Served over mixed greens and garnished with chopped almonds.
2. Zucchini Noodles with Pesto and Grass-Fed Beef: And looking at the guidelines of 7g net carbs, 24g protein and 28g fat per meal, this was not a bad effort for the day.
The zucchini noodles should be prepared using the spiralizer and for some few minutes boiled in a large pan with olive oil. Combine 1 cup of homemade pesto with fresh basil, pine nuts, garlic, and olive oil, and 1/2 cup of Parmesan cheese with 1/2 cup of grass-fed beef, which has been diced. Spoon the mixture over the zucchini noodles and you are ready to serve the dish..
Dinner
1. Creamy Chicken Mushroom Soup: Full nutritional information of this recipe is Net carbs 5 g, Protein 26 g, Healthy Fatty Acids 21 g.
This soup you need to cook ground onions 1/2 cup and minced garlic 1/4 cup in the pot with olive oil. Include 4 cups of chicken broth, 2 cups of sliced mushrooms and 1 cup of chopped celery for your soup. Boil and then let simmer for 15 minutes. Use the immersion blender to puree the soup and then add 1/2 cup of heavy cream, 1/4 teaspoon of dried thyme and 2 cups cooked chicken. Season to taste and serve.
2. Garlic Butter Shrimp with Broccoli: Serving size is about 6g net carbs, 34g protein, 27g fat.
To prepare this sumptuous meal, melt in a large skillet, 2 tablespoons of butter and 4 cloves of minced garlic. Add one pound of peeled and deveined shrimp and stir fry the items for few minutes. Add 1/4 cup chopped fresh parsley, 1/4 cup fresh lemon juice and 1/2 tsp red pepper flakes. This can be well prepared and served over a bed of steamed broccoli.
Snacks
1. Guacamole with Jicama Sticks: (3g net carbs, 1g protein, 9g fat)
To make this easy snack mash 2 avocados, add 1 tablespoon lime juice, half teaspoon of salt and last but not the least ¼ cup of chopped cilantro. Pair this appetizer with jicama sticks for use in picking up the dish.
2. Sardines with Cucumber Rounds: Sizes: 2g net carbs, 23g protein, 14g fat.
Drain and pack-in-oil sardines you have should be about 1/2 cup, which should be served atop the 4 thin rounds of cucumber. Finally garnish with green onions that have been chopped and mix with a little lemon juice with a hint of salt.
Tips for Success
1. Track Your Macros: Record your macros using a food diary app or dedicate a notebook or sheet of paper to do the same and check whether you are on track with your daily calorie goals.
2. Plan Your Meals: Meal preparation means that you will have your meals ready to go as per your keto-diet, thus able you to avoid all temptations of going for the wrong meals.
3. Stay Accountable: Motivate yourself to accomplish your goals by discussing them with other people, including friends, families, or the online community.
4. Be Patient: The ketogenic diet is best followed for the long term because it is a complete overhaul of one´s regular eating habits, and should be undertaken for at least three months before visible results are expected.
5. Listen to Your Body: In particular, be wary of ‘keto flu’ symptoms and adjust the ketogenic diet accordingly.
Conclusion
Sticking to keto diet should be regarded as one of the beneficial experiences that can improve our lives greatly in many ways apart from making us lose weight. When you are on the best keto diet meal plan for weight loss, you are assured of getting a healthy and effective way of losing weight. Stay constant, tweak as you go along and never fail to indulge those lovely recipes that you can find within this keto diet life.
