So you want to start a 7 days keto diet plan reading its advantages and, in need of losing weight fast but don’t know where to start so, this article is for you.
We’ll go through everything that you need to do for a keto diet. Many people find it very effective while other people find it less effective. The points that depend on its effectiveness is either your health condition or whether or not you are following the guidelines correctly.
Can we lose 10 pounds a week on keto?
Yes, you can surely lose 10 pounds with the keto diet. Keto diet is the most effective way of losing weight fast. It will limit your carbs intake and take energy from the fat stores, eventually making you lose weight. Things you need to consider are your carbs and calorie intake.
How will the keto diet work?
In a keto diet, you will eat a very low carb diet and high-fat diet. Our concept of dieting is very different from eating fats. But here you will eat healthy fats, and it will help you to lose weight; let’s see how:
When the carbs and sugar levels are low, your body will look for some other energy source, and it will find the lipid stores. The body will start using lipids as a source of energy, leading to fat burning and its metabolism producing ketones for what it is known as a keto diet. So the fats you are taking and the fats present in your body will start utilizing for energy, and your weight will drop.
What to Eat On a Keto Diet?
Your keto diet is divided into three portions. The first and the major one is fat, then comes the proteins and then the minor carbs portion.
In the daily portion of your diet, 60 to 70 percent of your calories should come from the fats intake, healthy fats. This makes the major part of the keto diet and provides energy to the body instead of carbs. Healthy fats that you can take are:
- Yogurt, cheese, heavy cream.
- Nuts, almonds, peanuts, walnuts, pistachios.
- Coconut oil, olive oil
- Fatty fish, organic meat
- Olives, avocados.
The next portion of the keto diet plan is proteins, which should give you 15 to 30 percent of your total daily calories. The proteins that you can add to your diet are:
- Chicken and turkey
- Bison, beef, organ meats
- Pork and bacon
You need to keep a keen check on the main portion, so they don’t go above the recommended limit. The daily calorie intake from carbs should be 5 to 10 percent only. Increasing the carbs will not take your body to ketosis. The carbs that you can intake are:
- Leafy green vegetables, mushrooms, cauliflower, broccoli, tomatoes
- Avocado, blackberries, raspberries, watermelons.
Apart from the above list, drink as much water as you can. Other than water, you can have:
- Citrus water, pepper or mint water
- Black coffee
- Herbal tea
- Green tea
Any Snacks in Keto Diet?
Yes, you can have snacks in your keto diet as you can have some healthy fats. The list of snacks that you can eat, which includes:
- Low carb veggies dip
- Boiled eggs
- Smoothies from coconut, cocoa, or avocado
- Berries with heavy cream
- Avocado with chicken salad
- Avocado cocoa mousse
You can have some snacks, but you can’t go above the calorie count if you want to lose your weight fast.
What should I eat in my first week of keto?
From the list given above, you can arrange your week with every day divided into breakfast, lunch, dinner, and a snack in between. Eating anything you want from a low carb diet and eating less to maintain less calorie intake will help you. We are also giving you a sample diet plan to give you an idea for your seven keto diet days.
Sample of 7 days keto diet plan:
Here is just a sample of 7 days keto diet plan. You can do the switches and mix and match your options. Just be aware of low carbs and calorie count.
Breakfast – Bacon, and Egg with avocado – 631 calories, 11.46 grams carbs
Snack – Raspberry lime Popsicle – 140 calories, 3.3 grams carbs
Lunch – Pesto Chicken – 474 calories, 6 grams carbs
Dinner – Baked salmon – 303 calories, 3 grams carbs
So on day 1, your calorie count is 1548 with 23.76 grams of carbs.
Breakfast – Toasted coconut cereal – 219 calories, 7-gram carbs
Snack – Green smoothie – 114 calories, 3-gram carbs
Lunch – Keto tortilla soup – 452 calories, 11-gram carbs
Dinner – Baked Chicken with herbs – 479 calories, 8.5-gram carbs
Day 2 will give you 1264 calories and 29.5 grams of carbs.
Breakfast – Keto bread and butter – 219 calories, 2-gram carbs
Snack – Chili pepper cauliflower Bites – 105 calories, 9.3 grams carbs
Lunch – Casserole with broccoli cheese soup – 379 calories, 5.5-gram carbs
Dinner – Chicken Marsala with cauliflower – 538 calories, 5.98-grams carbs
On day 3, your total calorie intake is 1241, and carbs intake is 22.78 grams.
Breakfast – Sausage sandwich – 880 calories, 6-gram carbs
Snack – Coffee – 220 calories, 0.3-gram carbs
Lunch – Eggs Salad – 343 calories, 6.4-gram carbs
Dinner – beef stroganoff – 410 calories, 5-gram carbs
This all provides you with 1853 calories and 17.7-grams carbs
Breakfast – Bacon, and eggs with avocados – 583 calories, 19.73 grams carbs
Snack – Keto Fat bombs – 100 calories, 3-gram carbs
Lunch – Chicken avocado salad – 361 calories, 5-grams carbs
Dinner – Seared Scallops with cheese sauce – 782 calories, 10 grams carbs
On day 5 you get, 1826 calories and 37.73 carbs
Breakfast – Baked eggs – 214 calories, 2-grams carbs
Snack – chocolate tortes without flour – 414 calories, 8-gram carbs
Lunch – salmon and avocado – 124 calories, 3.87-grams carbs
Dinner – chicken satay with dipping sauce – 461 calories, 6-gram carbs
Day 6 diet plan will give you 1213 calories, 19.87-grams carbs
Breakfast – Bacon and eggs – 422 calories, 10.6-gram carbs
Snack – Snickerdoodle bites – 235 calories, 0.2-gram carbs
Lunch – Keto chili – 354 calories, 5-gram carbs
Dinner – Rib eye steak and garlic butter – 581 calories, 2-gram carbs
And finally, day seven will give you 1592 calories, 17.8-gram carbs.
This was a sample diet plan for you. You can follow this or any other related to this one. Follow it strictly if you want to lose weight quickly.
Things that you cannot eat on a Keto diet:
There are a few things, including sugar and carbs, that you cannot eat in a keto diet. This is a list that you should not eat when you are on a keto diet:
- Processed food items – spaghetti, cereals
- Wheat, oats, rice
- Sugary and soda drinks
- Beans, lentils, and chickpeas
- High content glycemic fruits
- Fast food
- Packaged food
A keto diet with proper counts and exercise will help you lose weight quickly. You need to limit your carbs intake, fulfill your cravings with recommended snacks, and stay persistent. A properly followed keto diet with no underlying health condition and exercise will help you to lose a maximum of 10 pounds of weight a week.
FAQs – Frequently Asked Questions:
Q. What is the best keto meal replacement shake?
There are many options available in the market or online that you can take as a keto replacement shake, such as:
- Perfect keto – keto collagen
- Zone perfect keto shake
- Naked nutrition naked meal
And many more.
Q. Can I have keto-friendly peanut butter?
Peanut butter can be keto-friendly if it is low in carbs and not synthetic. You can buy from some known brand to be sure of eating keto-friendly peanut butter like you can buy Justin’s All Natural Peanut Butter.
Q. How much weight can I lose from the 7 days keto diet plan?
Following a strict keto diet and doing the exercise and the diet can help you lose two to ten pounds of weight a week, which varies depending upon the health and physique.