7-day keto diet plan & meals

The keto diet can be used to lose weight, control blood sugar, and even reverse type 2 diabetes. These health improvements can be made by limiting the amount of food you eat and emphasizing the amount of fat you consume.

Your metabolism can be trained to burn fat, instead of sugars andCarbohydrates, if you change your diet. You might be able to burn the fat in your body more quickly. Your body is making compounds called ketones instead of fat for energy. You have entered ketosis when your blood ketone levels reach a certain level.

This 7-day meal plan will help you figure out what to eat for breakfast, lunch, and dinner on a high fat diet plan.

What you need to know before starting a keto diet

If you want to start a ketogenic diet, it's important to work with a registered dietitian to make sure you don't miss essential vitamins and minerals.

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It's not for everyone. People who have a history of eating disorders, or who have a condition that affects their body's organs, should speak to a doctor before starting the diet.

The balance of macronutrients is important for people following a Ketogenic diet. A person can be thrown out of ketosis if they consume too muchProtein. The daily amount of net carbs for most people is less than 20 grams.

Fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils are some of the best foods to keep ketosis. Full-fat dairy products, beef, and leafy and cruciferous vegetables are included. Many types of fruit are high in calories, but berries, melons, and tomatoes are low in calories.

• Related: What fruits can you eat on keto?

Fruits and vegetables like corn, beets, and sweet potatoes are off-limits because of their high levels of sugars.

It is easier to design a meal plan that will keep you in ketosis once you focus on high-fat, low-carb foods. The recommendations for breakfasts, lunches, and dinners were given to us by the author. She gives some suggestions.

Keto diet meal plan: Day 1

• Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries. 
• Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing. 
• Dinner: Cabbage soup with sausage, greens, and melted parmesan.

Keto diet meal plan: Day 2

• Breakfast: Full-fat coconut yogurt with mixed nuts and berries. 
• Lunch: Tuna salad in an avocado boat. 
• Dinner: Chicken parmesan with tomato sauce and zucchini noodles. 

Keto diet meal plan: Day 3

• Breakfast: Toasted keto bread with avocado and smoked salmon
• Lunch: Taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese. 
• Dinner: Broccoli-cheese soup.

Keto diet meal plan: Day 4

• Breakfast: Keto granola with coconut milk. 
• Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo. 
• Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.

Keto diet meal plan: Day 5

• Breakfast: Scrambled eggs with creme fraiche and chives.
• Lunch: Pesto zucchini noodles with grilled chicken. 
• Dinner: Bun-less cheeseburgers with homemade aioli and bacon. 

Keto diet meal plan: Day 6

• Breakfast: A breakfast sandwich with keto bread, bacon, fried eggs, and avocado. 
• Lunch: Cauliflower fried rice with chicken, eggs, and broccoli. 
• Dinner: Lettuce wraps with ground pork stir-fried with onions, soy sauce, and sriracha. 

Keto diet meal plan: Day 7

• Breakfast: Smoothie with frozen strawberries, coconut yogurt, and coconut milk.  
• Lunch: Quiche made with ham, cheese, and spinach. 
• Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese. 

Tips for following the keto diet

The main goal of a ketogenic diet is to eat less calories and more fat. To maintain muscle mass, you need to eat enough food.

Some fat is better than others. It is best to eat fat that is less processed to support heart and brain health. Canola oil has higher levels of omega 6 fats than olive oil. Omega 6 fats are important for your body's health, but they can be pro- inflammatory. Grass-fed butter is often higher in vitamins and minerals than butter that's been processed.

It is easy to find swaps for the typical foods you will have to skip on a keto diet. If you want to try a different type of pasta, you can try shirataki noodles or pasta made from vegetables. Grain-free oats made with roasted nuts are a popular option.

Your body processes alcohol before fat for fuel and that can prevent you from entering ketosis. Beer, excepted, contains sugar. If you want to stay hydrated, you will want to make an extra effort. Drink lots of water throughout the day to aid in digestion. It's helpful to keep one of the best water bottles.

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