Train Your Body To Burn Fat With This 7-Day Keto Diet Plan
Like many people, you’ve started hearing about the incredible benefits of Keto but still don’t really know where to start.
People just won’t stop talking about Keto. From famous athletes, to musicians and movie stars.
Public figures, nutritionists, and doctors… even the fit mom down the street — they’re all keeping lean and enjoying delicious foods with Keto.
But what’s it all about?
Can you really create delicious metabolism-boosting foods in less than 15 minutes a dish?
Which foods do you need to avoid?
You’ll be surprised by just how easy it is to eat Keto. There really aren’t too many foods you need to avoid, and the foods you can eat are just phenomenal.
All the ingredients you’ll need for Keto can be found in your favorite grocery store. Plus, the foods you need are no more expensive than the foods you currently eat.
In fact, many people report saving money when they switch to Keto.
The Truth about the Keto Diet
After eating keto for just a few days, you’ll see why so many people are not just making the switch – but they’re also making sure to tell all their friends and family.
It’s the only meal plan that makes sustainable weight loss simple to achieve. It helps boost your metabolism, and decreases fatigue.
Keto comes from the word Ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
It’s been wrongly reported for years that eating fat creates fat. In fact, fat is extremely healthy for your body. It’s our high-carb diet that is to blame!
Why Our Current Diets are Not Sustainable
Current research links diseases like Type-2 Diabetes, heart disease, autoimmune disorder, and even some cancers with eating too many processed foods, sugars, saturated fats, and CARBS—the unfortunate staples of the modern American diet.
Avoid these foods by sticking to a Keto diet full of delicious, natural foods, and experience:
- Clearer skin and healthier hair, nails, and teeth
- Fat loss and improved muscle tone
- Improved digestion and reduced allergies and food sensitivities
- Increased energy
- More efficient workouts with less soreness after
- Reduced inflammation throughout the body
- Reduced risk of long-term diseases, such as heart disease, hypertension, and diabetes
- Stabilized blood sugar
- Sustainable weight-loss
Repeated studies have shown that refined and processed foods and carbs can increase inflammation in the body. That’s why we experience weight gain, and chronic pain — What we eat affects our overall health!
Some refined and processed foods like gluten have been linked to poor digestion issues. The Keto diet removes processed and refined foods from the menu, helping you avoid or recover from these problems.
Chronic Fatigue, that long drawn-out feeling of being worn-out and exhausted can be connected to our diets as well. The foods you’ll be eating with Keto contribute to more energy and reduce fatigue.
This Unique Keto Meal Plan Lets You Go “Keto” With Simple And Easy Recipes
Making the switch to Keto is a lot easier than most people expect it out to be. Here are a few key things you need to know:
- How to avoid bread and other high-carb foods
- The metabolism-boosting fats you need
- How to fight sugar cravings
- How to prevent gut issues
This amazing guide provides step-by-step, practical advice for transitioning into a Keto lifestyle.
And don’t even worry about missing your favorite foods. We’ve paleo-fied many of our favorite dishes.
What Happens When You Start A Keto Diet
Remember, when you make the switch to Keto you’ll experience:
- Improved digestion and less IBS and stomach pain
- Increased energy
- Reduced inflammation throughout the body
- Reduced risk of long-term diseases, such as heart disease, hypertension, and diabetes
- Stabilized blood sugar
- Sustainable weight-loss
Keto-Friendly Foods to Eat
When following a ketogenic diet, meals and snacks should center around the following foods:
Eggs: Pastured, organic whole eggs make the best choice.
Poultry: Chicken and turkey.
Fatty fish: Wild-caught salmon, herring and mackerel.
Meat: Grass-fed beef, venison, pork, organ meats and bison.
Full-fat dairy: Yogurt, butter and cream.
Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
Nut butter: Natural peanut, almond and cashew butters.
Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
Avocados: Whole avocados can be added to almost any meal or snack.
Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.
Foods to Avoid
Avoid foods rich in carbs while following a keto diet.
The following foods should be restricted:
Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
Pasta: Spaghetti and noodles.
Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
Fruit: Citrus, grapes, bananas and pineapple.
High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
Certain alcoholic beverages: Beer and sugary mixed drinks.
Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.
Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.
The 3-Week Ketogenic Diet gives you a 21-day fat-burning keto meal plan scientifically proven to get you fat loss results.
The following items should be avoided:
Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.
A Sample Fat-Burning Keto Menu for One Week
The following menu provides less than 50 grams of total carbs per day.
As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.
Monday
Breakfast: Two eggs fried in pastured butter served with sauteed greens.
Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
Dinner: Pork chops with green beans sauteed in coconut oil.
Tuesday
Breakfast: Mushroom omelet.
Lunch: Tuna salad with celery and tomato atop a bed of greens.
Dinner: Roast chicken with cream sauce and sauteed broccoli.
Wednesday
Breakfast: Bell pepper stuffed with cheese and eggs.
Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
Dinner: Grilled salmon with spinach sauteed in coconut oil.
Thursday
Breakfast: Full-fat yogurt topped with Keto granola.
Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
Dinner: Bison steak with cheesy broccoli.
Friday
Breakfast: Baked avocado egg boats.
Lunch: Caesar salad with chicken.
Dinner: Pork chops with vegetables.
Saturday
Breakfast: Cauliflower toast topped with cheese and avocado.
Lunch: Bunless salmon burgers topped with pesto.
Dinner: Meatballs served with zucchini noodles and parmesan cheese.
Sunday
Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
Dinner: Coconut chicken curry.
As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.
How To Be Successful On A Ketogenic Diet
A healthy ketogenic diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.
Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.
The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.
