1week keto diet plan for weight loss

If you want to try the ketogenic diet, this 1 week keto diet plan can be used as a reference.

You may have heard of the ketogenic diet.

You probably know that it involves some sort of low-carb aspect. But maybe the science behind it confuses you and isn’t sure if it’s right for you.

This 1 week keto diet plan gives you an intuitive understanding of the ketogenic diet .

Click on the button and we will generate your 7 Day Keto Food Plan based on your physical condition.

What Is a Keto Diet?

A diet with plenty of rules is not a good practice for anyone. In this case, understanding some of the science behind the ketogenic diet will help you understand how it works.

It starts with how your body produces energy from the food you eat.

Normally, your body burns glucose as fuel. From carbohydrates (sugars).

This means that following a low-carb diet will prompt your body to use alternative fuel sources. In this case, it is fat.

When your body shifts from burning carbohydrates to burning fat, it is said to be in a state of “ketosis.”

Breaking down fat produces ketones, which the body then uses as energy. This backup metabolic method is an efficient way to lose weight through fat burning!

Ketogenic macronutrients

While following a ketogenic diet, you will eat a high-fat, medium-protein, and low-carb diet. As a percentage per day, it breaks down as follows:

Fat – 60-75% of calories
Protein – 15-30% of calories
Carbohydrates – 5-10% of calories

It’s best to consider these percentages in the daily total, not per meal.

In this diet, you’ll want to avoid carbohydrates, but what matters is which ones to avoid.

For example, any high-glycemic food that you want to eliminate completely.

These include pasta, rice and bread. Stopping eating these carbohydrate-rich foods can be hard, but the high-fat parts of the ketogenic diet will satisfy you.

The carbohydrates you will eat will consist of low-starch vegetables such as leafy greens and broccoli.

Cauliflower is another ketogenic friendly vegetable. In terms of protein intake, you’ll focus on lean chicken, fish, tofu, and beef.

Healthy fats account for most of the calories consumed. Cheese, avocados, oils, nut butter, seeds and pasture butter are all considered good sources of fat.

What to pay attention to in the first week

When trying out new ways of eating, be prepared if you want to succeed. Following a ketogenic diet for the first time is no exception.

When you start quitting carbs, there’s an adjustment period, which is probably more mental than physical!

So for this week, keep it simple.

Three steps to focus on:

First, cut off all carbohydrates. This list includes heavy starches such as potatoes, pasta, bread, and rice. Says there is no way to add sugar and also limits the intake of fruits. Familiarity with labels – Sugar has a sneaky way of appearing where you least expect it!
When it comes to eggs, vegetables, cheese, nuts, avocados, meats and fats , there are all carbohydrates!
Limit snack options to cheese, nuts, or meats. Skewered cheese can be wrapped in many cold cuts as a delicious snack on the go. Eat avocados and a handful of nuts any time you feel hungry between meals.

1 week keto diet plan

The following meal plan keeps your carbohydrates at 50 or less per day. You may find yourself in this amount of ketosis, or not.

For this reason, everyone is different when it comes to limiting carbs.

You will notice that the diet is based on vegetables, cheeses, meats, nuts and dairy products.

Allow some changes to be made depending on allergies, etc. However, in most cases, try sticking to this plan.

Monday

Breakfast – fried vegetables and 2 fried eggs (cooked in grazing butter)
Lunch – Grass-fed cheeseburger with sautéed mushrooms and avocados, removed bread. on a bed of greens
Dinner — Green beans are sautéed in coconut oil and served with pork chops.

Tuesday

Breakfast — mushroom omelets.
Lunch — Tuna salad made with celery and tomatoes in a bed of greens.
Dinner — Roast chicken with cream sauce, served with sautéed broccoli.

Wednesday

Breakfast — eggs and cheese stuffed with bell peppers.
Lunch – Hard-boiled eggs, turkey, avocado and blue cheese are placed on top of a bed of greens.
Dinner — Grilled salmon, served with spinach and sautéed in coconut oil.

Thursday

Breakfast – yogurt (full fat) with ketogenic granola.
Lunch – Steak Bowl: Add cauliflower rice, cheese, avocado, vanilla and salsa.
Dinner — Steak (bison) with broccoli and cheese.

Friday

Breakfast — A roasted avocado boat with eggs.
Lunch — Chicken Caesar Salad.
Dinner — Pork chops with a side of vegetables.

Saturday

Breakfast — Cauliflower “toast” with cheese and avocado.
Lunch — Salmon burger with pesto sauce (no steamed buns).
Dinner — meatballs and parmesan cheese.

Sunday

Breakfast — Chia seed pudding made from coconut milk topped with walnuts and coconut.
Lunch — Cobb Salad: Made with hard-boiled eggs, avocados, turkey and cheese.
Dinner — Chicken coconut curry.

Are you surprised by the multiple variations in these ketogenic menus? Eating ketogenic does not mean eating unscented foods.

Even if you’re a vegetarian, there are plenty of ketogenic recipes to choose from.

If you have more room for carbs throughout the day, consider eating a glass of berries in the morning. You can also add some extra (more starchy) vegetables to your lunch and dinner meals.
A few last words

It is normal to feel tired and slow to react slowly during the first week. However, these feelings actually bode well – they mean you’re transitioning to ketosis.

While the transition itself may be difficult, keeping ketosis certainly won’t feel that way forever. By the end of the first week, you may feel energized.

Once you see a rapid weight loss, you’ll feel worth it!

Remember to drink water, water and more water. Otherwise, most of the weight loss you see is just the weight of the water.

For most people, it takes about 2-3 days for your body to get into ketosis.

However, this is a carbohydrate limit of 20 grams or less. If you eat more carbohydrates than that, it may take longer.

The final recommendation is to consult with your doctor or dietitian. Get healthy feedback