Month: January 2024

From celebrities to ordinary people, including me, thousands of people have lost weight with the popular ketogenic diet plan. The reason it’s so popular is because it’s so versatile, there are thousands of recipes you can make, you can eat sugar and bacon, it’s easy, and the best thing you can do is lose weight fast and you don’t have to lose weight. starve to death. However, it’s not for everyone, and it’s important to know what foods to eat and how to add more fat to your diet before you start. Note that the Ketogenic diet plan does not contain as much protein as the Paleo diet plan, but focuses on fat. Be sure to talk to your doctor first to make sure the keto diet is right for you. If you want to try keto, here is a 7-day sample meal plan with keto foods.

Ketogenic Diet Basics
Diet should be high in fat, high in protein and low in carbohydrates. It usually constitutes 75%, 20% and 5% of daily calories.

As always, carbohydrates in food are converted into sugar and transported to the body and are especially important for supporting the brain. However, if there is a small amount of carbohydrates in the food, the liver converts the fats into fatty acids and ketone bodies. Ketone bodies enter the brain and convert glucose into energy.

Ketosis is a condition characterized by increased levels of ketones in the blood. Simply put, ketosis is when your body stops using glucose for energy and uses fat to break down ketones.

Plan your menu and snacks at least a week in advance so you don’t choose foods high in carbohydrates.

What not to eat (or drink) while on keto

Foods and drinks to avoid when on keto include lots of fruits (although some are keto friendly), grapes, dried fruits (high in sugar), whole fruit cereals, cold cuts. . , chicken pieces, milk, ice cream, some wine and desserts. (keto friendly desserts are fine).

A 7-Day Sample Menu for the Keto Meal Plan
Day 1
Breakfast: Scrambled eggs in grass fed butter on a bed of lettuce topped with avocado

Snack: Sunflower seeds

Lunch: Spinach salad with grilled salmon

Snack: Celery and pepper strips dipped in guacamole

Dinner: Pork chop (or choice of lean meat) with cauliflower mash with grass fed butter and red cabbage slaw (no sugar).

Day 2
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Mind you- you don’t have to purchase Bulletproof coffee you can make your own. Here’s the recipe. This coffee keeps me super charged for hours! I literally have to remind myself to eat though!

Snack: Macadamia nuts (handful)

Lunch: Tuna salad stuffed in tomatoes (whole fat mayo)

Snack: Roast beef and sliced cheese roll-ups (whole fat cheese)

Dinner: Meatballs on zucchini noodles, topped with cream sauce

Day 3
Breakfast: Cheese and veggie omelet topped with salsa

Snack: Plain, full-fat Greek yogurt topped with crushed pecans

Lunch: Sashimi – raw fish (no rice) with miso soup

Snack: Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner: Roasted chicken with asparagus and sautéed mushrooms

Day 4
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder

Snack: Two hard-boiled eggs

Lunch: Broiled chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack: Sliced cheese and bell pepper slices

Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5
Breakfast: Fried eggs with bacon and a side of greens

Snack: A handful of walnuts with a quarter cup of berries

Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack: Celery sticks dipped in almond butter

Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6
Breakfast: Baked eggs in avocado cups

Snack: Kale chips

Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack: Meat-based bar (turkey or pork)

Dinner: Grilled beef kabobs with peppers and sautéed broccolini

Day 7
Breakfast: Eggs scrambled with veggies, topped with salsa

Snack: Dried seaweed strips and cheese

Lunch: Sardine salad made with mayo in half an avocado

Snack: Turkey jerky (look for no added sugars)

Dinner: Broiled trout with butter, sautéed bok choy

When you start a diet, it’s best to seek the advice of a doctor or a certified personal trainer with knowledge of nutrition.

And it’s never a bad idea to consult your doctor first to learn everything you need to know about your body. If you are taking medication, you should consult your doctor if there are any side effects of the ketogenic diet.

Finally, in my experience, the ketogenic diet may be a little more expensive than the normal diet. Make sure your budget allows this. There’s no point in “spending a lot of money”; Look for alternatives online, but start the ketogenic diet when you’re mentally and financially ready.

As a complete keto beginner, I know that meal planning ahead of time has helped me on my way.

Here I explain step by step how I prepare my keto breakfast, lunch and dinner. If it worked for me, as a complete keto newbie, I think it will work for anyone who wants to try this way of eating.

Breakfast

• Keto Coffee: I replaced my usual homemade almond and coconut milk with coffee, which I put in a spoon with a tablespoon of grass-fed butter and coconut oil until it reached a frothy and creamy consistency.
• Cheese and Vegetable Frittata: I will cut this frittata into 10 pieces for breakfast throughout the week.

Lunch

• Mixed snacks: tuna salad, smoked salmon sauce, buffalo chicken nuggets, quick egg, Babibel cheese, sliced ​​cheddar cheese, gherkins, broccoli slices, spinach, hazelnuts.

Dinner

• Perfect salmon cooked with olive oil and herbs, served with zucchini sautéed in grass-fed butter or zucchini shaped into a spiral and flavored with herbs and olive oil. I cut the salmon recipe by 1 1/2 to make sure I had enough for dinner and lunch.
• Buffalo chicken with roasted broccoli. I like lean chicken, chicken thighs instead of chicken, so I use that for chicken bites.
• Tuna melts in blueberry keto bread in 90 seconds.

Breakfast

For my keto breakfast coffee, I brew a cup of coffee every evening and put the butter bowl, coconut oil and spoon next to the coffee cup, and a razor blade every morning so I don’t go hunting. Using a coffee grinder to prepare this coffee creates a beautiful, creamy cup suitable for additional dishes. Every morning we heat a piece of cheese and veggie frittata in the microwave (it only takes 30 seconds).

Lunch

Lunch is a simple mixture of cheese, vegetables, nuts, boiled eggs, seafood or chicken. There’s enough variety in the mix to keep you entertained all week.

Dinner

I will grill a large batch of salmon for dinner on Monday and save the leftovers with smoked salmon sauce for dinner on Wednesday. My husband loves hot fish and chicken, so making Buffalo Chicken Nuggets on Tuesday was a no-brainer (and a great way to keep it on board without bread). I’ll serve zucchini sautéed in grass-fed butter or spiralized with salmon, and we’ll have grilled broccoli on chicken night. Friday dinner was melted tuna on keto bread with the first fruit of the week: 1/4 cup blueberries.

If you want to learn about keto, I hope this program will give you the motivation and tools to succeed. I’d love to hear about the keto diet you rely on and how you eat to stay on track.