7 day keto diet plan
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly
The keto diet prevents you from consuming the lot for carbs
that are the main reason of gaining weight because the sugar
makes you hungry most of the time. When you consume carbs
with small portions and focus more on protein and fat; your
body doesn’t push you most of the time to eat; instead, it uses
those fats to satisfy your hunger and keep you active.
If you are looking for a diet that will help you lose weight in a
very short term, the ketogenic diet is the perfect diet for you
The Benefits of The Ketogenic Diet
So far, there are a lot of great benefits of the keto diet, but no
negative effects have appeared yet at all; which makes it the
delicious diet that fits everybody. Here are other health
benefits of keto diet:
1. Increases the level of HDL:
One of the best aspects of
the ketogenic diet is that it increases the level of HDL in the
body, which is the good cholesterol that helps in lowering the
risk of heart diseases.
2. Helps in Alleviating Diabetes Type 2:
By removing
carbs from your daily meals, you say goodbye to sugar and
insulin because your body already has what it needs, and you
won’t have to be worried about what you eat.
3. Lowers Blood Pressure:
High blood pressure is a
catastrophe because it might lead to kidney failure, heart
diseases, strokes...
With this diet, you can say goodbye to all those worries and
live a healthy life away from all those malignant diseases that
threaten your life.
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4. Gum Disease:
Gum disease is one of the worst and most painful diseases
which is commonly caused by the consumption of too much
sugar. When you eliminate sugar from your daily meals, you
can avoid gum diseases and toothaches.
While on the keto diet, most of your diet will consist of foods
high in fats coupled with a measured intake of proteins and
low carbohydrate intake. Some of the food categories allowed
in this diet include:
1. Proteins
Poultry:
Free-range Cornish hen, quail, goose, pheasant,
chicken, duck, and turkey.
Fish and Seafood:
Cod, tuna, scrod, anchovies, mackerel,
flounder, catfish, trout, mahi-mahi, halibut, sole, sardines,
salmon, halibut, snapper, and calamari. Always opt for wild
caught fish to avoid toxins present in commercially reared
fish.
Grass-fed Meat:
These include beef, venison, goat, and
lamb. Meat from wild animals are also acceptable; however,
avoid sausages and meats that come with sugary sauces and
those covered in breadcrumbs. Choose the chunks of meat
with more fat since they contain less protein and more fat.
Pork:
Boston butt, pork chops, ham pork, and loin. When
choosing ham, be on the lookout for added sugar.
Bacon and Sausages:
Preferably, you should buy these at
specialty health food stores. If this is not possible, always read
the labels to avoid those which contain fillers such as soy or
sugars.
Canned Tuna and Salmon:
Canned tuna and salmon are
okay to consume while you are on the keto diet. However,
avoid seafood rich in fillers, breaded seafood, and fried
seafood.
Vegetable Protein Powders:
Protein supplements such as
whey protein, hemp protein, pea, and rice are acceptable.
Whole Eggs:
This includes chicken eggs, and quail eggs
which you can prepare through any mean desired; fried, soft
or hard boiled, deviled, scrambled, or omelet style.
Shellfish:
Oyster, mussels, lobster, shrimp, crab (not
imitation crab that contains additives), clams, scallops, and
squid.
2. Fats and Oils
Because these are your main sources of energy while you are
on this diet, go for the types of fats and oils you enjoy. These
may include:
* Omega 3 fatty acids from fish such as tuna, shellfish, and
salmon
* Fish supplements or krill
* Monounsaturated fats such as egg yolks, avocado, and butter
* Vegetable oils such as olive oil, coconut oil
* Non-hydrogenated beef tallow, ghee, and lard.
* Duck and chicken fat
In order to make it easier to stick to this diet, be aware of
which types of fat your body can tolerate. Many people seem
to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich
in omega 6 fatty acids - the kind that is bad for your body’s
cholesterol levels.
In this case, work with the listed monounsaturated fats to
reduce the inflammatory effect brought about by
polyunsaturated fats. Nevertheless, work to balance both fats
because you cannot survive on monounsaturated fats alone
(You need a lot of fats and oils). Even then, avoid
hydrogenated fats such as margarine to reduce the amount of
trans-fats you eat.
3. Fresh Vegetables
For these foods, opt for organic ones or better yet, grow your
own to avoid all pesticide toxins. Avoid starchy vegetables
(corn, sweet potatoes, potatoes, peas, and winter squash) that
are high in carbs. Instead, opt for moderate intake of sweet
vegetables (squashes, peppers, tomatoes, and carrots).
Vegetables that make it to the list are:
Celery
Collard Greens
Onions (high in sugar; moderate intake)
Alfalfa Sprouts
Beet Greens
Broccoli
Spinach
Dandelion Greens
Bamboo Shoots
Cabbage
Brussels sprouts
Garlic
Mushrooms
Shallots
Kale
Bok Choy
Sauerkraut
Chives
Celery Root
Swiss chard
Cauliflower
Snow Peas
Bean Sprouts
Olives
Cucumbers
Salad greens and lettuces: Romaine, Arugula, Fennel, Bok
Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,
Radicchio, Chicory Water Chestnuts
Turnips
Scallions
Dill Pickles
Leeks
Radishes
Chard
Asparagus
4. Dairy Products
Mascarpone cheese
Unsweetened whole milk yogurt (limit intake of this type
of yogurt because it is a little high in carbs)
All soft and hard cheeses
Cream cheese
Full fat sour cream (do not forget to check for additives)
Full fat cottage cheese
Heavy whipping cream
In any case, always go for raw milk products and if you do not
have easy access to them, go for the organic ones.
5. Beverages
Bulletproof coffee
Decaf Tea
Flavored seltzer water
Decaf coffee
Water
Herbal tea
Lemon and lime juice (limit intake)
Clear broth or bouillon
6. Nuts and Seeds
Nuts:
almonds, macadamias, pecans, and walnuts are
the nuts with the lowest level of carbs meaning you can
consume them in small amounts. Other nuts such as
chestnuts, pistachios, and cashews contain a higher
amount of carbs; thus, you should carefully monitor their
intake. Nuts are best soaked for some time before
roasted.
Nut flours:
these are necessary because while you are
on this diet, it does not mean baking no longer fits into
your life. Nut flours such as almond flour will suffice.
7. Sweeteners
Some options include:
Erythritol
Splendor-liquid
Inulin and Chicory root
Lo Han Guo
Liquid Stevia
Xylitol
Swerve
8. Spices
Here are spices allowed on the keto diet:
Sea salt
Peppermint
Ginger
Basil
Chili pepper
Cloves
Thyme
Cilantro or coriander seeds
Rosemary
Black pepper
Cumin seeds
Oregano
Turmeric
Cayenne pepper
Cinnamon
Mustard seeds
Parsley
Dill
Sage
As you can see from the above very detailed list, keto diet is
NOT a highly-restrictive dieting lifestyle, it also offers you a
variety of foods to choose from; thus, you should not feel
overwhelmed.
However,
there are foods you should avoid to achieve optimal
ketosis as your body makes the switch from using glucose to
synthesizing fats for ketones
Achieving Optimal Ketosis:
Foods to Avoid
If you stick to the food listed in the previous section, you do
not have to worry about not achieving optimal ketosis. On the
same note, as you increase intake of those foods, you should
also be on the lookout for the following foods that may hinder
ketosis:
Avoid all grains, whole meal included (rye, wheat, oats,
barley, corn, millet, rice sorghum and buckwheat). Also, avoid
all products made from grains; these include foods such as
crackers, pasta, pizza, and cookies.
Avoid refined fats and oils like sunflower, canola, grape
seed, corn oil, soybean, and Trans-fats such as margarine.
Avoid milk (only full-fat raw milk is acceptable). For coffee,
replace milk with reasonable amounts of cream.
Avoid tropical fruits such as bananas, pineapples, mango
papaya, etc., and some high carb fruit.
How to Get Into Ketosis ‘Fast’: Invaluable Tips
It takes 48 hours to get into ketosis. To get there, you must
correctly adapt the keto diet. Below are tips that should help
you do just that and get your body into ketosis faster:
Tip 1:
To get into ketosis faster, eat less than 20g of carbs a
day.
Tip 2:
Drink water, about 100 ounces per day. Drink more to
lose more.
Tip 3:
Purchase some Ketosis. Getting some validation that
the diet is actually working will be a great motivation to keep
you on a diet considering the intimidating nature of the first
few days of the diet.
Tip 4:
Do not panic. Be aware of the keto flu coming your way.
The dizziness, the irritability, and fatigue you will be feeling
on the first three days may have you experiencing mood
swings; but don’t give in just yet. Reward yourself with bacon
and delicious keto friendly foods as you crave for carbs and
sugars. The craving will disappear as long as you’re full.
Tip 5:
Consume more salt. This is really important. While on
a keto diet, your body does not retain water as it normally
would; hence, electrolytes like sodium quickly flush out of
your body. Therefore, you need constant replenishing;
otherwise, you will feel awful. As indicated earlier, opt for sea
salt.
Tip 6:
Never open the door to hunger. When you feel the
tiniest bit of a hunger pang, immediately eat high-fat low-carb
foods. The moment you get too hungry, it forms the
temptation pathway. Remember: go simple. Do not over plan
things because when you do, you may end up making
everything strict and less fun. The keto diet is fun; keep it so.
Tip 7:
Remember: this is not a high protein diet. The keto diet
is high fat, low carb, and moderate protein diet. Moderate is
the key word here.
Conclusion
As you have seen, other than a rapid fat loss, the keto diet also
has many other health benefits. Most importantly, you now
have multiple delicious recipes based on Top Keto Foods to
try out anytime!
Variety is the spice of life. With the variety of foods to choose
from, you can easily get into the Keto Lifestyle in an easy,
painless and hassle-free manner. Making it a new way of life
– For both physical and mental wellness.
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