7-Day Keto Diet Plan

      7-Day Keto Diet

Maleeha Saleem (PhD Biochemistry) 

Harvard University, Cambridge

Hey! Are you looking for 7-Day Keto Diet Plan? Do you need to lose excess body weight and want to see fast weight loss outcomes? Are you curious to know the variety of Keto Diets to be followed? Just Chill! You’ve visited the best place.

The Ketogenic diet — a high-fat and low carbohydrate diet — helps you lose excess body weight by ketosis — a metabolic state that starts fat burn instead of carbs. Its goal is to shift the body’s fuel source from carbs to fat for energy. Very low carbs intake forces the depletion of glycogen stores and makes your body dependent on fat — aids to lose excess weight.

The Keto diet contains 5–10% carbs, 20–30% protein, and 60–70% fat — specifically, 20 to 40 g carbs in 2000 kcal per day. As you continue with low carbs, ketone bodies will produce as a byproduct — an indication for the burning of fat stores. This transition state may cause keto flu which is a group of symptoms: fatigue, headache, nausea, constipation, and foggy brain — may appear 2 to 7 days later starting the keto diet.

Keto Diet Foods

Here’s is the list of the best foods while following a keto diet.

Fat (60–70%)

It’s the main part of the Ketogenic diet that helps your body get into the state of ketosis. Here’s a list of foods to reach for healthy fats:

ü  Cheese

ü  Heavy cream

ü  Fatty fish: salmon, mackerel, and sardines

ü  Shellfish

ü  Egg yolks

ü  Olive oil

ü  Butter

ü  Coconut oil

ü  Avocados

ü  Nuts: Brazil nuts and pecans

ü  Seeds: flaxseed and chia

Avoid foods that contain unhealthy fats —Here’s is the list of unhealthy fats.

ü  Corn oil

ü  Grapeseed oil

ü  Soybean oil

ü  Canola oil

ü  Reduced-fat

Protein (20–30%)

It helps you boost your metabolism and maintain muscle mass. Avoid gluttony — may chick you out of ketosis. Here’s a list of foods to reach for proteins:

ü  Eggs

ü  Beef: omelets,

ü  Pork: ham, ground, tenderloin, bacon, and pork loin

ü  Fish: mahi-mahi, halibut, and catfish

ü  Chicken: quail, turkey, and duck

ü  Shellfish: lobster, clams, mussels, and oysters

ü  Lamb

ü  Grass-fed beef: stew meat, veal, steak, and ground beef

Always eat the highest quality meat. Avoid meat that contains added sugars and suspect ingredients — Here’s is the list of foods to avoid:

ü  Charcuterie

ü  Salami

ü  Hot dogs

Carbohydrates (5–10%)

Keeping your body low in carbs is key to keeping your body in ketosis. Stick to low carb and zero-sugar diets — Here’s the list of foods to reach for low carbs:

ü  Celery

ü  Bok choy

ü  Spinach

ü  Peppers

ü  Lettuce

ü  Tomatoes

ü  Broccoli

ü  Arugula

ü  Onions

ü  Cauliflower rice

ü  Mushrooms

ü  Blackberries

ü  Avocado

ü  Raspberries

ü  Kale

Avoid foods that contain high carbs — Here’s is the list of foods to avoid:

ü  Grains

ü  Beans

ü  Bread

ü  Corn

ü  Lentils

ü  Potatoes

ü  Pasta

7-Day Keto Meal Plan

The 7-day keto meal plan provides you a complete guideline, net 20.5g carb intake per day, how to choose and eat the low carb and high-fat foods. There’s a variety of foods to eat even during 7-Day Keto Meal Plan still enjoying delicious dishes. Just remember the basic rule of the keto diet — 5–10% carbs, 20–30% protein, and 60–70% fat of your meals. Don’t deviate from the basic keto diet formula.

Day 1 (Monday)

(20.7-grams net carbs intake)

Breakfast

Scrambled eggs with cheddar cheese and sautéed onions.                 4.6-grams net carbs intake

Snack

Atkins peanut butter fudge crisp bar.                                                 2-grams net carbs intake

Lunch

Black olives (large) — (5), blue cheese dressing — (2 tablespoons), deli ham and mixed greens — (2 cups) with Hass avocado — (half), and sliced cucumber — (half cup)

                                                                                                              5.8-grams net carbs intake

Snack

Provolone cheese — (2 oz), medium zucchini — (three-fourths).       4.5-grams net carbs intake

Dinner

Herb-butter blend, catfish—baked, and broccoli.                                 3.8-grams net carbs intake

Note:

Drink 8-10 glasses of water throughout the day — prevent the diuretic effect of a low-carb diet. Dehydration, especially when the first few days following the keto diet, may lead to dizziness, cravings, and constipation. Don’t forget to add extra salt to your meals — prevent electrolyte imbalance.

Day 2 (Tuesday)

(20.1-grams net carbs intake)

Breakfast

Toasted coconut cereal                                                                           5-grams net carbs intake

Snack

Red bell pepper (sliced) — (one cup) and ranch dressing — (2 tablespoons).

                                                                                                                4.4-grams net carbs intake

Lunch

Cherry tomatoes — (3), mixed Greens, and tuna-celery salad — (one serving).

                                                                                                                5.4-grams net carbs intake

Snack

Cream cheese — (2 tablespoons) and stalk celery — (one).                      2.2-grams net carbs intake

Dinner

Bone-in pork chop — (7 oz) and cauliflower-cheddar mash                  3.2-grams net carbs intake

Note:

Do regular exercise — helps you achieve ketosis by using excess glucose. Don’t miss yoga — get moving if you feel inactive after few days following the keto diet.

Day 3 (Wednesday)

(19.7-grams net carbs intake)

Breakfast

Keto Bread with butter — (one serving)                                                  2-grams net carbs intake

Snack

Strawberry shake — (Atkins)                                                                   1-gram net carbs intake                                    

Lunch

Chorizo, casserole, and broccoli cheese soup — (one serving)              6.9-grams net carbs intake                                    

Snack

Dill pickle spears — (2), ham — (2 oz), cream cheese — (2 tablespoons)

                                                                                                                 2.2-grams net carbs intake

Dinner

Cauliflower, marsala, and chicken — (one serving)                               7.6-grams net carbs intake

Note:

Don’t quit if you feel poor concentration, headaches, and weakness while following the keto diet. Usually, a group of symptoms — keto flu is experienced by some people after few days of starting the keto diet. Be hydrated and consume extra salts — sodium and potassium to prevent dehydration and electrolyte imbalance.

Day 4 (Thursday)

(19.3-grams net carbs intake)

Breakfast

Spinach omelet with salsa, avocado, and cheese.                                   4.7-grams net carbs intake

Snack

Iced bulletproof coffee — (one serving)                                                   1-gram net carbs intake

Lunch

Atkins crustless chicken pot pie — (Frozen)                                             6-grams net carbs intake

Snack

Monterey jack cheese — (1 oz), medium zucchini (sticks) — (half)      2.2-grams net carbs intake                                                      

Dinner

Romaine lettuce leaves — (2), pepper jack cheese — (1 oz), Hass avocado — (half), hamburger — (5 oz)                                                                                                   5.4-grams net carbs intake

Note:

Looking for something sweetie? Go for an easy recipe — Chocolate Pecan Pie Bites — one serving contains 7.1g of fat and 1.8g of carbs. Just keep in mind, don’t go out of the limit— 19.3-grams net carbs per day.

Day 5 (Friday)

(21.9-grams net carbs intake)

Breakfast

Salsa cruda — (2 tablespoons), large eggs — (2), and shredded cheddar — (one-fourth cup).

                                                                                                                 2.6-grams net carbs intake

Snack

Keto fat bombs                                                                                        2-grams net carbs intake

Lunch

Mixed greens — (2 cups), Atkins chili con carne — (frozen), Italian Dressing — (2 tablespoons).

                                                                                                                 6.9-grams net carbs intake

Snack

Ranch dressing — (2 tablespoons) and red bell pepper (sliced) — (1 cup)

                                                                                                                 4.4-grams net carbs intake

Dinner

Seared scallops and cheese sauce                                                              6-grams net carbs intake                      

Note:

Craving for restaurant’s dinner? Always visit the keto-friendly restaurants. Order low carb foods — avoid starchy foods, potatoes, pasta, and BBQ sauce. Just keep in mind, don’t go out of the limit — 21.9-grams net carbs per day.

Day 6 (Saturday)

(20.7-grams net carbs intake)

Breakfast

Spinach, red bell pepper, and creamy eggs                                             4.9-grams net carbs intake

Snack

Strawberry shake — (Atkins)                                                                    1-gram net carbs intake                                                                                                                             

Lunch

Mayonnaise — (2 tablespoons), stalks celery — (2), tuna — (4 oz), and a dill pickle spear — (1 oz)                                                                                                            2.5-grams net carbs intake                                            

Snack

Pepper jack cheese — (1 oz), portobello mushroom — (1 cup), salsa cruda — (one-fourth cup).

                                                                                                             4.5-grams net carbs intake

Dinner

Mushrooms (sliced) — (half cup), red bell pepper (sliced) — (half), Italian sausage — (5 oz), blue cheese dressing — (2 tablespoons), baby spinach — (2 cups), and medium onion (sliced) — (one-fourth).                                                                                         7.8-grams net carbs intake

Note:

Out of town and want to celebrate? Avoid regular drinks — go for the low-carb drinks. Drink dry red wine —one 3.5-ounce glass that contains 2.6-grams net carbs and bourbon — 1-ounce, containing 0-grams net carbs. Just keep in mind, don’t go out of the limit — 20.7-grams net carbs per day.

Day 7 (Sunday)

(20.8-grams net carbs intake)

Breakfast

Italian baked eggs                                                                                   2.9-grams per carbs intake                                            

Snack

Snickerdoodle bites                                                                                1.7-grams per carbs intake

Lunch

Creamy Italian dressing — (2 tablespoons), romaine hearts — (2 cups), chicken breast — (6 oz), radishes — (5).                                                                                         3-grams net carbs intake

Snack

Cream cheese — (2 tablespoons), stalks celery — (2).                           3.2-grams net carbs intake

Dinner

Broccoli, baked salmon, and charmoula                                                  9.9-grams net carbs intake

Note:

It’s the last day of your 7- day keto meal plan. Reach out the weight balance — weigh your weight. How much did you lose weight? Note down and be ready for the next week’s keto meal plan to stay on track. Just go to the market and buy low-carbs, high-fat foods. Plan your everyday meal making sure lower carbs intake per day. You can switch foods of your choice — just keep in mind, always choose keto-friendly — low-carbs and high-fat foods. Don’t forget to drink enough water and consume extra salts while following the keto diet — prevent dehydration and electrolyte imbalance. Don’t give up if you feel weakness, headaches, poor concentration, and constipation — a group of symptoms, keto flu, in the first few days of starting the keto diet. These are temporary — can be overcome easily.