Diet,  Health,  Weight Loss

7 Day Ketogenic Diet – One Week Ketogenic Diet Meal Plan

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If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the One Week Ketogenic Diet Meal. Diet is known as a kind of food intake a person to get perfect nutrients for improving and maintains health or weight management. These nutrients have protein, carbohydrates, fat, water, vitamins, and minerals to achieve daily calories goal. A good diet can help us to improve our health and a happy life. Dietary habits play a significant role in health. The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Ketogenic Diet :

The ketogenic diet or keto diet the first time used in the 1920s. Ketogenic diet plan forces the body to use fat instead of carbohydrates for energy. Keto diet is a low-carb diet that burns fat adequately. In keto, diet body produces small fatty molecules called ketones. The liver produces these ketones from fat. Then these ketones bodies use as fuel, especially brain. Brain consume a lot of energy. It runs on glucose or ketones.

Many doctors recommend keto diets for weight loss. If you want to start your fitness and health goal, you may try the keto diet. For weight loss, the keto diet contains 15 to 20 percent of protein 80 percent of fat and 5 percent of carb only. As a part of epilepsy treatment keto diet also helps to control type 2 diabetes. When your insulin level is low your body fat burning can increase dramatically.

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates
Ketogenic Diet
Source

Try To Avoid :

In keto diets your need to completely avoid all sugar foods. Drinks a lot of water, coffee and tea without sugar. You can add a small amount of milk or cream in tea. You’ll avoid in One Week Ketogenic Diet Meal include many whole fruits like whole grains, dried fruits, cold cuts, milk, ice cream, chicken nuggets, alcohol, and desserts.

What is a keto meal?

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fibre.

Below is a sample One Week Ketogenic Diet Meal. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.


ONE WEEk KETOGENIC DIET MEAL PLAN :

DAY 1 MEAL

Breakfast  – Tomato, Eggs and bacon.

Lunch – Olive oil and feta cheese with Chicken salad.

Dinner – Asparagus cooked in butter with salmon.

DAY 2 MEAL

Breakfast – Mushroom omelette.

Lunch – Tuna salad with celery and tomato.

Dinner – chicken with cream sauce and broccoli

DAY 3 MEAL

Breakfast – Baked avocado egg

Lunch – Chicken with Caesar salad.

Dinner – goat chops with salad

DAY 4 MEAL

Breakfast – Cheese and avocado with Cauliflower toast.

Lunch – salmon burgers topped with pesto.

Dinner – Meatballs with noodles and Parmesan cheese.

DAY 5 MEAL

Breakfast – Omelette with cheese and tomatoes

Lunch – The remains of the last dinner

Dinner – Eggs, steak, mushrooms and salad

DAY 6 MEAL

Breakfast – Traditional Keto Coffee

Lunch – Garlic Shrimp Caesar Salad

Dinner – fish with eggs and spinach

DAY 7 MEAL

Breakfast – Chicken and Bacon Sausages

Lunch – Spanish Omelette

Dinner – Chicken Broccoli Casserole

KETO SNACKS FOR ONE WEEk KETOGENIC DIET MEAL PLAN :

If you hungry during your meals you can take these snacks to reduce hunger.

  • One boiled egg.
  • Dark Chocolate.
  • Salsa and guacamole with Celery.
  • Dry fruits like nut butter, almond butter, peanut butter.
  • Yoghurt with cocoa butter.
  • Low carbohydrates milkshake.
  • Half avocado with Himalayan salt

Always take your meal on time and fill your kitchen with all these ingredients to make healthy dishes.

You may like: Super Amazing Drink for Bed Time 

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favourite meals with low carb ingredient swaps.

One Week Ketogenic Diet Meal
Ketogenic Diet – One Week Ketogenic Diet Meal Plan
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