KETOGENIC DIET PLAN FOR WEIGHT LOSS: 7-DAY KETO MEAL PLAN AND MENU

The information presented by Meraki Lane Inc. is for informational and educational purposes only and should not be misconstrued as medical advice. Any opinions on medical matters presented are purely those of the authors, who do not claim to be medical professionals.

Keto 101

If you’re looking to slim down in a healthy way, the ketogenic diet plan for weight loss just might be for you! In case you’re not familiar with the plan, the keto diet is a low carb diet that forces your body into a metabolic state. It pretty much turns your body into a fat-burning machine! Ketosis is a natural process in the body that helps us survive when food intake is low. During ketosis we produce ketones in the liver to be used as energy and fuel throughout the body, including the brain.

Ketones are produced if you eat minimal carbs and very moderate amounts of protein. On the keto diet, your body is fuelled almost entirely on fat. Your insulin levels drop and fat burning escalates. Optimal ketone levels are beneficial for weight loss, health, and also offer mental and physical performance benefits. You’ll be less hungry and also have a steady supply of energy.

Ketogenic Diet Rules

Like any diet, you won’t be able to lose weight if your body is consuming more than it’s expending. On the ketogenic diet, you’ll naturally eat less because low-carb diets have appetite-suppressing effects. So it’s essential to understand the rules of what makes this diet effective.

You should be lowering your carb intake sufficiently, especially if your diet is regularly high in carbs. When you eat carbs, they’re broken down into glucose, which spikes blood sugar levels. This causes strong insulin levels to combat the spikes, resulting in fat storage and insulin resistance. With the keto diet, you should be getting about 10% of your energy from carbs, 15-25% from protein, and 70% or more from fat.

Increase your healthy fat intake with foods like avocados, cheese, fatty fish, chia seeds, nuts, olive oil, flaxseed, edamame and sunflower seeds. Not only do healthy fats support heart health, they benefit insulin and blood sugar levels and reduce LDL cholesterol.

 

List of foods you can eat on the keto diet

If you want to reach ketosis, the most important thing is to avoid eating most carbs. Keep your carb intake to around 20 to 50 grams per day for the diet to work most effectively. You’ll want to stock up on low carb foods, and be mindful of low carb veggies and fruit. Limit your intake of root vegetables like mushrooms and squash, berries and citrus fruits. Here’s a low carb food list for the keto diet.

Eggs
Beef
Cheese (especially hard cheese)
Olive Oil
Avocado Oil
Coconut Oil
Fish
Seafood
Bell peppers
Tomatoes
Broccoli
Zucchini
Cauliflower
Eggplant
Beef
Pork
Poultry
Macadamias
Almonds
Nut butter
Cabbage
Green beans
Avocados
Plain Greek Yogurt
Cottage Cheese

List of foods you can’t eat on the keto diet

There are some foods you should completely avoid while you’re on the ketogenic diet. Foods that are full of sugar and starch like bread, pasta and rice, are very high in carbs and make it much harder for you to lose weight and keep it off.

Pasta
Rice
Potatoes
Bananas
Bread
Soda/juice
Candy
Chips
Cookies
Chocolate
Artificial sweeteners
Milk
Alcoholic, sweet beverages
Quinoa
Wheat
Barley
Oats
Beans
Fruits high in sugar and carbs (mangos, apples, oranges, grapes, papaya, dried fruits)
Honey/maple syrup