Lose Weight Fast With This 7-Day Keto Menu

As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years.  According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone.

But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make.  That way you can enjoy the benefits of the diet faster and with better results.

Keto diets were first used about 100 years ago to help epileptic children.  Now, people use the keto diet to aid in things such as weight loss, mental focus and energy, and to support digestive health.

However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to start a ketogenic diet and how to use it in order to reap its full benefits.

The Basics Of A Ketogenic Diet

As explained in this article, a ketogenic diet focuses on putting your body into a metabolic state called “ketosis.”  What this generally means is that your body uses fat – rather than sugar – to generate energy for your body.

In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins.  (Hence why bone broth is very keto-friendly.)

How To Start A Ketogenic Diet

A keto diet is pretty simple in theory (low carbs, high fat, moderate protein).  But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.

So What Exactly Can You Eat on A Ketogenic Diet?

• Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil
• Meats, including organ meats
• Eggs
• Fish and Seafood
• Non-starchy vegetables (especially green leafy vegetables)
• Some berries

So a typical day’s meal might look like this:

• Breakfast – eggs with bacon
• Lunch – cup of bone broth with chicken salad
• Dinner – steak with sauteed veggies followed by a keto dessert

Here are some other meal ideas from proponents of a ketogenic diet….

Stephen Phinney has a MD from Stanford University, a PhD in Nutritional Biochemistry from MIT, and did post-doctoral work at Harvard.  

• Breakfast – black coffee and sausages
• Lunch – salad with greens, tuna, olives, blue cheese dressing
• Snack – nuts, broth, cheese with celery sticks
• Dinner – tomato bisque, steak, green beans, mushrooms.
• Dessert – maple walnut ice cream made with sucralose/xylitol

Dominic D’Agostino, who is an Assistant Professor in Pharmacology and Physiology at the University of South Florida and studies neurological disease prevention, eats eggs, sardines, oysters, and broccoli for breakfast.

Those are just a few examples, and the possibilities are endless.  For more ideas, here’s a free 7-day ketogenic diet meal plan.

Potential Hazard: “Carb Flu” and How To Get Over It

When you first start a ketogenic diet, you might feel tired, moody, and even slightly nauseous – this is sometimes referred to as “carb flu” and is pretty common.

These symptoms typically arise because your body is adjusting to using ketones after having been so dependent on carbohydrates for most of your life.

While carb flu typically lasts less than a week or two, you can do a few things to get over it faster and to minimize how bad you feel:

• Drink more water
• Take some MCT oil or exogenous ketones
• Take in a bit more healthy fats and protein
• Consider adding a bit of clean carbs like sweet potatoes or fruit into your diet to ease that transition

After the initial transition period (often referred to as the fat-adaptation or keto-adaptation period), many people find they gain mental and physical energy. They don’t have energy crashes in the afternoons and they often sleep a bit less but wake up feeling refreshed. They also tend to eat less because they don’t feel hungry or have cravings.

When you’re first getting started, it can be helpful to use a blood or breath ketone meter. What these meters do is measure the amount of ketones (the energy source your body is switching to) in your blood or your breath. Knowing those amounts and seeing how they increase or decrease depending on what you’re eating daily can often be a motivating and helpful indicator of the transition occurring in your body.

Day 1:

Meal 1: Keto bulletproof coffee, frittata with fresh spinach
Meal 2: Keto frittata with fresh spinach
Meal 3: Keto chicken burgers with tomato butter

Day 2:

Meal 1:  Keto croque madame
Meal 2: Keto greek salad

Day 3:

Meal 1:  Keto low-carb oatmeal
Meal 2: Keto sandwich with smoked salmon and horseradish cream

Day 4:

Meal 1: Keto cheese omelet
Meal 2: Keto caesar salad

Day 5:

Meal 1: Keto french pancakes
Meal 2:Keto chicken and cabbage plate

Day 6:

Meal 1: Keto salmon-filled avocados
Meal 2:Keto pizza

Day 7:

Meal 1: Keto mushroom and cheese frittata
Meal 2:Keto lasagna

KETO BULLETPROOF COFFEE, FRITTATA WITH FRESH SPINACH

Ingredients

• 1 cup hot coffee freshly brewed
• 2 tbsp unsalted butter
• 1 tbsp MCT oil or coconut oil

Instructions

1. Combine all ingredients in a blender Blend until smooth and frothy.
2. Serve immediately.

KETO FRITTATA WITH FRESH SPINACH

Ingredients

• 1.5 slice of diced bacon or chorizo
• 1 tsp butter for frying
• 2 cups of fresh spinach
• 2 eggs
• ¼ cup heavy whipping cream
• 4 Tbsp. shredded cheese
• salt and pepper to taste

Instructions

1. Preheat the oven to 350°F (175°C).
2. Fry the bacon in butter on medium-high heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
3. Whisk the eggs and cream together and pour into a greased baking dish (9×9 inches) or in individual ramekins.
4. Add the bacon, spinach, and cheese on top and place it in the middle of the oven. Bake for 25–30 minutes or until set in the middle and golden brown on top.

KETO CHICKEN BURGERS WITH TOMATO BUTTER

Ingredients

Chicken Patties

• 1.5 slice of diced bacon or chorizo
• 1 tsp butter, for frying
• 2 cups of fresh spinach
• 2 eggs
• ¼ cup heavy whipping cream
• 4 Tbsp shredded cheese
• Salt and pepper to taste

Fried Cabbage

• 6 oz green cabbage
• 1.5 Tbsp butter
• ¼ tsp salt
• Pinch of ground black pepper

Whipped Tomato Butter

• 2 Tbsp of butter
• 1 tsp tomato paste
• ¼ tsp red wine vinegar (optional)
• Sea salt and pepper to taste

Instructions

1. Preheat the oven to 220° F (100° C) Mix all ingredients for the patties in a bowl
2. Shape 2 or 3 patties and fry in butter on medium-high heat until golden brown and fully cooked through
3. Place in the oven to keep warm
4. Shred the cabbage using a sharp knife, mandolin slicer or food processor
5. Fry the cabbage in a generous amount of butter on medium-high heat until browned on the edges, but still has some body Stir occasionally to make sure it cooks evenly Season with salt and pepper Lower the heat towards the end
6. Place all ingredients for the tomato butter in a small bowl and whip them together using an electric hand mixer Plate the chicken patties and fried cabbage and place a dollop of tomato butter on top

KETO CROQUE MADAME

Ingredients

• 4 oz cottage cheese
• 2 eggs
• ½ tbsp ground psyllium husk powder
• 2 tbsp butter or coconut oil
• 2 slices of smoked deli ham
• 2 slices of cheddar cheese or other cheese of your liking
• ¼ finely chopped red onion

Toppings

• 1 egg
• 1 tbsp butter
• 2 cups of baby spinach
• 2 tbsp olive oil
• ¼ tbsp red wine vinegar
• salt and pepper

Instructions

1. Whisk the eggs in a bowl Mix in the cottage cheese Add ground psyllium husk powder while stirring to incorporate it smoothly, without lumps Let the mixture rest for five minutes until the batter has thickened.
2. Place a frying pan over medium heat Add a generous amount of butter and fry the batter like small pancakes for a couple of minutes on each side, until they are golden Make two pancakes per serving.
3. Assemble a sandwich with sliced ham and cheese between two of the warm pancakes Add finely chopped onion on top.
4. Rinse and dry spinach Mix oil, vinegar, salt and pepper into a simple vinaigrette.
5. Add more butter to the frying pan and fry an egg to serve atop each sandwich.
6. Serve each Croque Madame warm beside spinach dressed with the simple vinaigrette.

KETO GREEK SALAD

Ingredients

• 3 ripe tomatoes
• ½ cucumber
• ½ red onion
• ½ green bell pepper
• 7 oz feta cheese
• 10 black Greek olives
• 4 tbsp olive oil
• ½ tbsp red wine vinegar
• salt and pepper
• 2 tsp dried oregano

Instructions

1. Cut the tomatoes and cucumber into bite-sized pieces Thinly slice the bell pepper and the onion Arrange on a serving platter or, if possible, plate the salad on individual salad plates.
2. Add feta cheese and olives, and drizzle olive oil and vinegar over the salad.
3. Season with salt and pepper according to taste Sprinkle with crumbled oregano and serve.

KETO LOW-CARB OATMEAL

Ingredients

• 1 cup coconut milk or unsweetened almond milk
• 1 tbsp flaxseed whole
• 1 tbsp chia seeds
• 1 tbsp sunflower seeds
• 1 pinch salt

Instructions

1. Mix all ingredients in a small saucepan. Bring to a boil. Lower the heat and let simmer until the desired thickness reached. This shouldn’t take more than a couple of minutes.
2. Top with butter and coconut milk– or almond milk and cinnamon– or fresh, unsweetened berries. The possibilities are endless!

KETO SANDWICH WITH SMOKED SALMON AND HORSERADISH CREAM

Ingredients

• 3 ½ oz smoked salmon
• 4 tbsp mayonnaise or sour cream
• 2 tbsp of fresh horseradish, grated

Mug Bread

• 1 tbsp almond flour
• 1 tbsp coconut flour
• ¾ tsp baking powder
• Pinch of salt
• 1 egg
• 1 tbsp heavy whipping cream
• ½ tsp butter

Serving

• 1 tbsp butter
• 1 inner leaf of lettuce
• 2 slices of zucchini, finely sliced (optional)

Instructions

1. Chop the salmon into small pieces and mix with mayonnaise and freshly grated horseradish Set aside in the refrigerator until it’s time to serve.
2. Mix together all dry ingredients for the bread Crack in the egg and stir in the cream Combine until smooth Pour into well-greased mugs or glass molds 1 egg equals one portion mug.
3. Microwave on high (approximately 700 watts) for 2 minutes Check if the bread is done in the middle if not, microwave for another 15-30 seconds.
4. Let cool and remove from the mug Slice in half and toast for best taste and texture.
5. Spread butter on each slice, add lettuce leaves, thinly sliced zucchini and a generous dollop of the salmon and horseradish cream Top with crushed pink peppercorns.

KETO CHEESE OMELET

Ingredients

• 2.5 tbsp of butter
• 3 eggs
• 1 cup of shredded cheddar cheese
• salt and pepper to taste

Instructions

1. Whisk the eggs until smooth and slightly frothy Blend in half of the shredded cheddar Salt and pepper to taste.
2. Melt the butter in a hot frying pan Pour in the egg mixture and let it set for a few minutes.
3. Lower the heat and continue to cook until the egg mixture is almost cooked through Add the remaining shredded cheese Fold and serve immediately.

KETO CAESAR SALAD

Ingredients

• 5 1/3 oz chicken breasts
• 1 tsp olive oil
• salt and pepper
• 1.5 slice of bacon
• 3-4 leaves of Romaine lettuce
• 2 Tbsp of freshly grated parmesan cheese

Toppings

• ¼ cup mayonnaise
• 1 tsp Dijon mustard
• ¼ lemon zest, and juice
• 1 Tbsp grated parmesan cheese
• 1 Tbsp finely chopped filets of anchovies
• ½ garlic clove pressed or finely chopped (Optional)
• salt and pepper

Instructions

1. Mix the ingredients for the dressing with a whisk or an immersion blender Set aside in the refrigerator.
2. Preheat the oven to 400° F (200° C) Place the chicken breasts in a greased baking dish.
3. Season the chicken with salt and pepper and drizzle olive oil or melted butter on top Bake the chicken in the oven for about 10 min or until fully cooked through You can also cook the chicken on the stove top if you prefer.
4. Fry the bacon until crisp Shred the lettuce and place as a base on two plates Place sliced chicken and the crispy, crumbled bacon on top.
5. Finish with a generous dollop of dressing and a good grating of parmesan cheese.

KETO FRENCH PANCAKES

Ingredients

• 2 eggs
• ½ cup heavy whipping cream
• 2 tbsp water
• Pinch of salt
• ½ tbsp ground Psyllium husk powder
• 2 Tbsp of butter

Instructions

1. In a bowl, mix together eggs, cream, water and salt with a hand mixer.
2. Gradually whisk in the Psyllium husk while you continue mixing until you get a smooth batter Let rest for at least 10 minutes.
3. Fry in butter just like regular pancakes You should count with ½ cup (1 dl) batter per pancake Make sure your frying pan is neither too big nor too hot keep it on medium-high heat Don’t be impatient wait until the top is almost dry before flipping.

KETO CHICKEN AND CABBAGE PLATE

Ingredients

• 1 lb rotisserie chickens
• 7 oz fresh green cabbage
• ½ red onion
• 1 tbsp olive oil
• ½ cup mayonnaise
• salt and pepper

Instructions

1. Shred the cabbage using a sharp knife or a mandolin and place it on a plate.
2. Slice the onion thinly and add it to the plate, together with the rotisserie chicken and a hearty dollop of mayonnaise.
3. Drizzle olive oil over the cabbage and add some salt and pepper to taste.

KETO SALMON-FILLED AVOCADOS

Ingredients

• 1 avocado
• 3 oz smoked salmon
• 8 tbsp of crème fraîche or sour cream or mayonnaise
• salt and pepper
• 1 tbsp lemon juice optional

Instructions

1. Cut avocados in half and remove the pit.
2. Place a dollop of crème Fraiche or mayonnaise in the hollow of the avocado and add smoked salmon on top.
3. Season to taste with salt and a squeeze lemon juice for extra flavor (and to keep the avocado from turning brown)

KETO PIZZA

Ingredients

Crust

• 2 eggs
• ½ cup shredded cheese preferably mozzarella or provolone

Toppings

• 1 ½ tbsp tomato paste
• ½ tsp dried oregano
• 2 ½ oz shredded cheese
• ¾ oz pepperoni
• olives (optional)

For Serving

• 2 Tbsp leafy greens
• 2 tbsp olive oil
• sea salt and ground black pepper

Instructions

1. Preheat the oven to 400° F (200° C)
2. Start by making the crust Crack eggs into a medium sized bowl and add shredded cheese Give it a good stir to combine.
3. Use a spatula to spread the cheese and egg batter on a baking sheet lined with parchment paper You can form two round circles or just make one large rectangular pizza Bake in the oven for 15 minutes until the pizza crust turns golden Remove and let cool for a minute or two.
4. Increase the oven temperature to 450° F (225° C).
5. Spread tomato paste on the crust and sprinkle oregano on top Top with cheese and place the pepperoni and olives on top.
6. Bake for another 5-10 minutes or until the pizza has turned a golden brown color.
7. Serve with a fresh salad on the side.

KETO MUSHROOM AND CHEESE FRITTATA

Ingredients

Frittata

• 8 oz mushrooms
• 2.5 Tbsp butter
• 3 scallions
• 1 tsp fresh parsley
• ½ tsp salt
• ¼ tsp ground black pepper
• 5 eggs
• ½ cup shredded cheese
• ½ cup mayonnaise
• 1 cup leafy greens

Vinaigrette

• 2 tbsp olive oil
• 1 tsp white wine vinegar
• ¼ tsp salt
• Pinch ground black pepper

Instructions

1. Preheat the oven to 350° F (175° C) First, prepare the vinaigrette and set aside.
2. Slice the mushrooms any way you like, small or big whatever your preference.
3. Sauté the mushrooms on medium high with most of the butter until golden Lower the. heat Save some of the butter for greasing the baking dish.
4. Chop the scallions and mix with the fried mushrooms Add salt and pepper to taste, and mix in the parsley.
5. Mix eggs, mayonnaise and cheese in a separate bowl Salt and pepper to taste.
6. Add the mushrooms and scallions and pour everything into a well greased baking dish Bake for 30-40 minutes or until the frittata turns golden and the eggs are cooked.
7. Let cool for 5 minutes and serve with leafy greens and the vinaigrette.

 

KETO LASAGNA