7-Day Keto Meal Plan and Guide for Beginners Get started with a diet to help you lose weight, burn fat and improve your health called the keto diet. I want to tell you about the keto or ketogenic diet which is a low-carb, high-fat meal plan that puts your body into ketosis. It is one of the best and most effective weight-loss diets today. Why? A ketogenic diet is great for weight loss because when your body is in ketosis it starts to use fat for energy. Your insulin levels drop and fat burning increases greatly, which makes it easier to access your fat stores and burn them off! The sudden lifestyle change and eating habits help you see results faster if you can commit fully to the keto diet. People tend to lose a significant amount of their excess weight in the first week of a keto diet but you can expect to lose around 10 pounds. It is worth noting that the body retains a lot of water because of the excess consumption of carbohydrates. Hence, the initial weight loss is usually because of the removal of excess water in the body. Note that this can trigger symptoms that are similar to the flu which is known as ‘keto flu’. Therefore, it is important to be hydrated throughout the phase of the diet. Two weeks into the diet, there will be a steady, slower pace to losing weight. This is also the time when your body becomes adapted to keto as it starts burning fat instead of carbs for energy. If you are following a well-formulated keto diet plan, you are guaranteed to lose significant amounts of fat! A ketogenic diet provides an opportunity for women to attain an hourglass figure. The best way to achieve the long-term goal is to be consistent, disciplined and to follow the dietary guidelines. It is up to you to be disciplined and consistent; this guide is mainly to provide you with all the information you need to help you reach your weight loss goals with the keto diet. How Does Keto Work? Keto works by consuming 5% of your calories from carbohydrates, 20% of your calories from protein and 75% of your calories from fats. Ketosis is a natural state for the body. It happens when the body is almost completely fueled by fat. This is normal when you are fasting or on a strict low-carb diet, also referred to as a keto diet. The “keto” in the word ketosis comes from “ketones”, the name given to small fuel molecules in the body. These ketones are produced when your food includes very few carbs (the main source of blood sugar) and moderate amounts of protein (too much protein is converted to blood sugar). When you do this, the fat you consume is converted in the liver to ketones which then enter the bloodstream. The ketones are then used as fuel by the cells in the body, just like glucose. Even the brain uses them. This is very important, as the brain (which is a very hungry organ) cannot be directly fueled by fat. Your body is in ketosis when it produces enough ketones to measure significant levels in the blood (usually over 0.5 mM). The fastest way to achieve ketosis is by fasting, but you can’t do that forever. Ketosis gives your body and brain an almost unlimited supply of energy, increasing your mental and physical endurance. It also reduces hunger, speeding up your weight loss. Also, because getting into ketosis requires eating little carbs, it can help reverse type 2 diabetes. It has also been used for a long time to control epilepsy – usually even without medications. It is even showing great results in improving several other conditions such as acne, PCOS and even brain cancer. 7-Day Keto Diet Meal Plan If you want to start your weight loss journey by joining the keto gang, then you have to get familiar with what a keto diet plan looks like. In this section, you will find a 7-day meal plan and delicious recipes. Keto meals are as delicious as regular meals and they are easy to prepare. Who says keto meals are boring? With these fantastic recipes, you will have fun, eat delicious meals, all while achieving your weight loss goals! Simply follow the breakfast, lunch and dinner recipes for each day and additional snack recipes that you like the most. Feel free to mix and match your favorite recipes if you don’t like certain ones. We’ve listed the total calories for each meal and day so that you can alter the diet to fit your daily calorie intake. For example: You plan to eat 1,400 calories per day. Day 5 (Friday) has 873.25 calories with 15.93g of Net Carbohydrates. You could add an extra serving of the Spicy Tacos from lunch as a snack and add another snack of Fried Green Beans Wrapped in Bacon. This would leave you at 1,406.2 calories with 21.53g of Net Carbohydrates for the day. So, mix and match your favorite recipes and snacks based on your own goals! Day 1 - Monday 1193. 02 52.0 8g 102.2 5g 12.6 4g Breakf ast Smashed Avocado With Eggs 423 16g 37g 3g Lunch Bacon and Cheddar Soup 434.3 17.5 g 37.83 g 7.17 g Dinner Keto Bacon and Ground Chicken 335.7 18.5 27.42 2.47 “Lasagna” 2 8g g g Day 2 - Tuesday 1057. 75 90.6 1g 109.5 1g 9.39 g Breakf ast Keto Cauliflower and Bacon Pie 414 32.6 7g 31g 4.65 g Lunch Spicy Tacos 295.7 5 26.5 g 13.5g 2.0g Dinner Oven-Baked Pork Rind Breaded Shrimp 348 31.4 4g 22.58 g 2.74 g Day 3 - Wednesday 1434. 67 86.5 g 103g 23.1 7g Breakf ast Cheesy Keto Omelette 566 27g 49g 3g Lunch Chicken Curry on Cauliflower Rice 510 35.5 g 39g 10.8 5g Dinner Keto Beef Zoodles (Zucchini Noodles) 358.6 7 34g 15g 9.37 g Day 4 – Thursday 1158. 22 61.0 2g 108.1 7g 10.1 9g Breakf ast Low-Carb Savory Flaxseed Waffles 168.5 9 5.24 g 16.02 g 1.41 g Lunch Bacon and Cheddar Soup 434.3 17.5 g 37.83 g 7.17 g Dinner Marinated Beef Tenderloin with Horseradish Sauce 555.3 3 38.2 8g 54.32 g 1.61 g Day 5 – Friday 873.2 5 63.0 3g 53.4g 15.9 3g Breakf ast Low-Carb Green Vegetable Breakfast Omelet 138.5 11.2 g 7.6g 4.5g Lunch Spicy Tacos 295.7 5 26.5 g 13.5g 2.0g Dinner Broccoli and Beef Stir-Fry 439 25.3 3g 32.3g 9.43 g Day 6 – Saturday 1107. 97 57.7 g 84.83 g 22.5 4g Breakf ast Keto Coffee and Handful of Walnuts 315 6.2g 32g 6g Lunch Bacon and Cheddar Soup 434.3 17.5 g 37.83 g 7.17 g Dinner Keto Beef Zoodles (Zucchini Noodles) 358.6 7 34g 15g 9.37 g Day 7 – Sunday 958.7 5 81.9 4g 61.08 g 5.74 g Breakf ast 2 Fried Eggs & 3 Thick Slices of Bacon 315 24g 25g 1g Lunch Spicy Tacos 295.7 5 26.5 g 13.5g 2.0g Dinner Oven-Baked Pork Rind Breaded Shrimp 348 31.4 4g 22.58 g 2.74 g Week 1 - Snacks Snack Baked Kale Cheddar Chips 79.6 5g 5g 3.76 g Snack Baked Parmesan Olive Balls 109.1 2 3.7g 10.1g 1.77 g Snack Almond and Blueberry Fat Bombs 272.4 3 0.14 g 31.02 g 0.67 g Snack Crispy Zucchini Sticks with Parmesan Cheese 81.3 6.72 g 4.1g 3.9g Snack Fried Green Beans Wrapped in Bacon 237.2 2.76 g 23.7g 3.6g 🐀 We have a recommendation for you to access more recipes, nutrition plans, food lists, keto weight loss secrets. We recommend that you try the keto program prepared by Dr. Jocker. Here’s What You'll Find Inside The Program... KETOGENIC DIET PROGRAM ASSET #1: Navigate the Ketogenic Diet for Optimal Health This e-book covers all the details and challenges involved with the Ketogenic diet - so you can quickly turn your body into a lean, mean, fat burning machine, and help you break through obstacles you may have experienced with the ketogenic diet in the past. ✔ 5 Ways To Measure Your Ketones ✔ How To Follow a Ketogenic Diet ✔ 6 Ways Keto Improves Brain Function ✔ 10 Critical Keto Tips ✔ How To Go Keto Without a Gallbladder ✔ 12 Keto-Boosting Herbs & Supplements ✔ 5 Reasons To Use MCT Oil for Keto ✔ How to Prevent Keto Flu ✔ And More... KETOGENIC DIET PROGRAM ASSET #2: The Ketogenic Diet Meal Plan This is a 30-day meal plan for getting and staying into ketosis. Unlike many of the “dirty keto” plans out there, my proprietary meal plan provides plenty of great tasting foods that are full of key phytonutrient anti-oxidants. ✔ Intermittent Fasting: What It Is And Why You Should Do It ✔ The Cyclic Ketogenic Approach ✔ My Proprietary 30 Day “Keto Kickstart” Meal Plan ✔ Helpful Tips For Saving Time & Money and ✔ Maximizing Success On The Ketogenic Diet ✔ And More... KETOGENIC DIET PROGRAM ASSET #3: The Ketogenic Diet Recipe Book This book contains 80 great low-carb, nutrient dense recipes designed to load your body with optimal nutrition. This includes green juices, anti-inflammatory drinks, smoothies, snacks, main courses and incredible desserts. You’re guaranteed to love the recipes you find in this book. ✔ 80+ DELICIOUS Keto Recipes ✔ Super Smoothies ✔ Anti-Oxidant Drinks & Juices ✔ Snacks & Side Dishes ✔ Main Entree’s ✔ Sugar-Free Keto Desserts ✔ And More... KETOGENIC DIET PROGRAM ASSET #4: The Keto Quickstart Guide This guide is designed to give you a quick overview of the keto diet and actionable steps to take so you can get started immediately. ✔ Biggest Challenges With Keto-Adaptation ✔ “Keto Flu” And How To Prevent It ✔ Top 5 Mistakes Made On The Keto ✔ Carb Phasing For Keto Adaptation ✔ Best Foods To Eat On Keto ✔ A Guide To “Fat Fasting” ✔ “Feast & Famine” Diet Variation ✔ My Personal Keto Protocol ✔ And More... KETOGENIC DIET PROGRAM ASSET #5: Quickstart Nutrition Guide This invaluable resource is designed to help you understand the foundational principles of The Ketogenic Diet, and how to quickly apply them for results, all in a 2-page, digital document. ✔ Do’s & Don’ts of Keto In 2 Pages ✔ Complete List of “Green Light” Foods ✔ Complete List of “Yellow Light” Foods ✔ Complete List of “Red Light Foods” ✔ Shopping List “Cheat Sheet” ✔ And More... KETOGENIC DIET PROGRAM ASSET #6: Keto Quick Snack List This guide will provide a list of great alternatives for your favorite snacks that fit into the Ketogenic Nutritional Protocol. You’ll love the simple substitutions and ideas you get from this guide - and we’ve included direct links so you know exactly where you can purchase these items. ✔ Keto Alternatives For Popular Snack Foods ✔ Keto-Friendly Condiment Options ✔ Keto-Friendly Beverages ✔ Keto-Friendly Desserts ✔ Keto-Friendly Snack Bars ✔ And More... KETOGENIC DIET PROGRAM ASSET #7: The Guide to a Healthy Gallbladder This eBook will show you why poor gallbladder function and sluggish bile flow may be the major cause of a number of your health problems. You will also learn how to optimize your bile flow and improve the health of your liver and gallbladder so you can reduce your microbial load, improve your digestion and nutrient absorption and live life with more energy and vitality. ✔ The 4 Major Functions of Bile ✔ 22 Symptoms of GallBladder Disease ✔ Components of Bile ✔ The Development of GallStones ✔ 25 Ways to Improve GallBladder Health ✔ Flushing Out GallStones ✔ The GallBladder Function Quiz ✔ And More... KETOGENIC DIET PROGRAM ASSET #8: Fat Burning Foods Guide These are my 10 favorite ketogenic foods that I use with clients all the time to help them burn fat, build muscle and slow down the aging process. In this guide, I show you the best sources for these and how to use them on a daily basis. Pick out your favorites and use them regularly. ✔ Discover My Top 10 Favorite Fat Burning Foods ✔ Why They’re Super-Foods ✔ Where To Get Them ✔ Best Ways To Buy Them ✔ How To Use Them ✔ And More... KETOGENIC DIET PROGRAM ASSET #9: Top 10 Biggest Keto Mistakes This short PDF goes into detail on the top 10 biggest mistakes people make on Keto that cost them time, money, energy and results. ✔ Discover the Top 10 Biggest Mistakes People Make On Keto ✔ How to Save Time, Money, and Energy on Keto ✔ How To Ensure You Get RESULTS With Keto ✔ And More...