KETO Diet Menu Plan to Lose Weight In Just 7 Days

 

What is the ketogenic diet and how it differs from all other diets there are so many different diets out there that it can feel like you're drowning in a sea of endless choices but look no further because the a ketogenic diet has pretty much everything you need among the proven

health benefits of this diet are weight loss mental focus increased energy controlled blood sugar stabilized blood pressure and so many to hang out on the bright side of life more often okay so what exactly is the ketogenic diet and how does it work well the word keto comes from the name of small molecules that our bodies produce called ketones they're an alternative fuel source that your body uses when glucose aka blood sugar is in short supply if you consume fewer carbs the things that break up into the blood sugar quickly and moderate amounts of protein which can be converted into blood sugar as well your body produces the necessary amount of ketones and starts running almost entirely on fat your insulin levels become low while fat burning increases dramatically to put it short when you follow the ketogenic diet it becomes easier for your system to get access to your fat stores and burn them off as a result, you lose weight incredibly fast but unlike a lot of crash diets out there this one doesn't hurt your system it'll still work like a charm even through all these changes and while this diet seems like a dream come true not everyone can follow it if you have diabetes or high blood pressure and take medication for your condition the ketogenic diet isn't for you women who are breastfeeding should also steer clear of this one always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes if they give you the green light they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu the ketogenic diet is sort of an overarching term there are a few versions you can choose from depending on your preferences there's the standard ketogenic diet a low carb moderate protein and high-fat diet consisting of approximately 75 fat 20 protein and 5 carbs the cyclical ketogenic diet involves periods of higher-carb refeeds for example two higher carb days after five standard low-carb ketogenic days targeted ketogenic diet allows you to add carbs around your workouts and higher protein ketogenic diet like the standard ketogenic diet but with more protein changing the menu to 60 fat 35 protein and 5 carbs keep in mind that the safest choices here are the standard and high protein ketogenic diets since they've been studied more exclusively than the other two types the cyclical and targeted diets are more suitable for bodybuilders or athletes but enough with the theory let's have a look at what you can and can't eat while on a standard ketogenic diet you should base the majority of your meals around these foods and ingredients meat like red meat steak ham sausage bacon chicken or turkey fatty fish including salmon trout and tuna pastured or omega-3 whole eggs grass-fed butter and cream unprocessed cheese such as goat cheese cream cheese blue cheese or mozzarella nuts and seeds like almonds

walnuts pumpkin seeds or chia seeds healthy oils especially extra virgin olive oil coconut oil and avocado oil low carb vegetables tomatoes onions peppers and most green leafy veggies will do healthy herbs and spices as for the foods you should avoid under any circumstances they are sugary foods such as soda smoothies cake ice cream candy and anything of the like fruits that include whole fruit and fruit juice grains or starches including wheat-based products rice pasta or cereal beans or legumes such as peas kidney beans lentils or chickpeas root vegetables and tubers for example potatoes sweet potatoes carrots or parsnips products labeled low fat or diet unhealthy fat the kind found in vegetable oils mayonnaise and other products alcohol the perfect beverage choice for the ketogenic diet are water coffee and tea just avoid sweetening those up with sugar you can add a small amount of milk or cream to your coffee though an occasional glass of wine won't hurt your diet either getting started with any new diet always seems like the most daunting task to make it a bit less confusing for you here's a 7-day ketogenic meal plan that you can follow or use as an example when creating your own day one breakfast sausage in spinach frittata and a cup of coffee with two tablespoons of heavy cream lunch half a cup of simple egg salad four romaine lettuce leaves and two slices of bacon dinner six ounces of rotisserie chicken three-quarters cup of cauliflower gratin two cups of chopped romaine lettuce and two tablespoons of sugar-free caesar salad dressing between-meal snacks half an avocado with light salt and pepper and 24 raw almonds day two breakfast again a sausage and spinach frittata and a cup of coffee with heavy cream if you want to change things up you can make an egg tomato basil and goat cheese omelet instead lunch 2 cups of chopped romaine lettuce 2 tablespoons of sugar-free caesar salad dressing and one cup of chopped leftover chicken from yesterday's dinner dinner one Italian sausage link one cup of cooked broccoli one tablespoon of butter and two tablespoons of grated parmesan cheese between-meal snacks have another half an avocado with light salt and pepper and add five sticks of celery with two tablespoons of almond butter day three breakfast two cream cheese cupcakes two slices of bacon and a cup of coffee with two tablespoons of heavy cream lunch one Italian sausage link with three-quarters cup of cauliflower gratitude or you can have a shrimp salad with olive oil and avocado for a change dinner one and a half cups of chili spaghetti squash casserole two cups of raw baby spinach and one tablespoon of sugar-free ranch dressing between-meal snacks two sticks of stringed cheese and one cup of bone broth day 4 breakfast we're back to sausage and spinach frittata and a cup of coffee with heavy cream to drink sugar-free yogurt with peanut butter cocoa powder and stevia is an alternative option as well lunch one and a half cups of chili spaghetti squash casserole or stir-fry beef with vegetables cooked in coconut oil dinner half a cup of anti-pasta salad four sun-dried tomatoes and feta meatballs two cups of raw baby spinach and one tablespoon of sugar-free Italian dressing between-meal snacks half an avocado with light salt and pepper and one cup of bone broth day five breakfast two cream cheese pancakes two slices of bacon and a cup of coffee heavy cream or a ham and cheese omelet with vegetable lunch half a cup of anti-pasta salad and 4 sun-dried tomatoes and feta meatballs or chicken salad with olive oil and feta cheese dinner 1 cup of Cuban pot roast 2 cups of chopped romaine lettuce 2 tablespoons of sour cream 1 tablespoon of chopped cilantro and a quarter cup of shredded cheddar cheese between-meal snacks five sticks of celery with two tablespoons of almond butter and one cup of bone broth day six breakfast three scrambled or fried eggs one teaspoon of butter two slices of bacon and a cup of coffee with heavy cream lunch one cup of Cuban pot roast two cups of chopped romaine salad two tablespoons of sour cream one tablespoon of chopped cilantro and a quarter cup of shredded cheddar cheese to change things up you can have a burger with salsa cheese and guacamole instead dinner one and a half cups of chili spaghetti squash casserole 2 cups of raw baby spinach and 1 tablespoon of sugar-free ranch dressing or steak and eggs with a side salad between-meal snacks 24 raw almonds or 1 cup of bone broth day seven breakfast two cream cheese pancakes two slices of bacon and a cup of coffee with heavy cream or fried eggs with bacon and mushrooms lunch half a cup of anti-pasta salad with four sun-dried tomatoes and feta meatballs or a handful of nuts and celery sticks with guacamole and salsa dinner one cup of Cuban pot roast two cups of chopped romaine lettuce two tablespoons of sour cream one tablespoon of chopped cilantro and 1 4 cups of shredded cheddar cheese if you want to go with something else you can have pork chops with parmesan cheese broccoli and salad between-meal snacks 1 cup of bone broth and 2 sticks of stringed cheese and that's pretty much it yes there are a lot of repeating dishes throughout this 7-day plan but don't worry you can still incorporate your favorite meals just make sure that they abide by the basic guidelines of the keto diet plus the internet is full of awesome keto recipes so have a look at what's out there now you might experience some

unpleasant side effects as you begin the ketogenic diet the biggest one is keto flu the symptoms of which include poor energy and mental function increased hunger sleep issues nausea and digestive discomfort to minimize your risk of having these problems try a regular low-carb diet for the first few weeks before going full-on keto it'll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet following a ketogenic diet can also change your body's water and mineral balance just try to add extra salt or take mineral supplements if you notice these changes and be sure to check in with your doctor from time to time despite these unpleasant but still possible side effects the ketogenic diet has been proven to have tons of amazing health benefits scientists from the center for obesity research and epidemiology at Robert Gordon university in the UK confirmed that this diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels as well as increasing the good cholesterol in your blood researchers from the department of biomedical sciences at Italy's university of Padova also found that lower insulin levels and eating less sugar and processed foods are really helpful for getting rid of acne if you're still not convinced to give it a shot then check this out several studies including one conducted by the department of biology at Boston college have shown that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth now that's impressive right and that's still not the complete list of all the health benefits that this diet can give you so what are you waiting for the ketogenic diet is everything you need to stay fit and healthy and what do you think do diets work or are they just a waste of time.