The-Perfect-Keto-Meal-Plan-for-Beginners
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The Perfect Keto Meal Plan for Beginners

12th July 2019

If you are looking for a diet to help you thin, burn fat, improve your health, there’s an ideal diet known as keto. Keto meal plan for ketogenic is a low-carb, high-fat meal plan that drives the body into ketosis. It’s a natural metabolic state where the body uses fat as its primary supply of fuel rather than aldohexose.

Ketosis is the main goal of the ketogenic diet plan.
In ketosis, your body becomes unbelievably effective at burning fat. 

A keto diet meal plan is what allows your body to enter ketosis
It focuses on limiting carbohydrates intakes and upping fat, and a few proteins.

This is just about what qualifies a diet to be a ketogenic diet.
But, let’s come back a bit just in case you are not familiar with the keto diet arrange and menu before we tend to start.

 What is a Keto Diet?

A keto diet is low-carb eating set up designed to drive your body into a state known as ketosis.

Ketosis is a natural metabolic condition that drives the body to produce ketones out of fat. It then uses them for energy rather than carbohydrates.

Your body solely goes into ketosis once carbohydrates intake is low. this is often the main purpose of a ketogenic diet.

This interprets to:

  • 60-75% of your calories from fat.
  • 15-30% of your calories from protein.
  • 5-10% of your calories from carbs.

As extreme as this could appear, the keto diet is medically tested and proved to be very helpful for health.

It has so far been connected to weight loss, reversing sort two diabetes, and managing blood glucose levels.

Since the keto diet menu follows a strict guideline, having a sample meal plan will make things easier.

That’s all designed into this Keto meal plan.

Just by following this, you’ll mechanically place your body in the fat-burning zone a.k.a ketosis.

Here could be a 7-day sample keto diet menu to get started on the keto diet and ignite your fat burning.

In addition to the keto diet menu, here is your “keto diet food list”.

Keto Diet Food List

It’ll be a helpful guide for food shopping for keto meals.
The following keto foods are a part of this 7-day plan.

Protein:

  • Tuna
  • Grass-fed beef (organic most well-liked, eggs).
  • Bacon
  • Beef (organic preferred)
  • Fish and seafood (salmon, shrimps ) 
  • Dark meat chicken (organic preferred).
  • Even though seventy-fifth of calories returns from fat on the keto diet, you continue to would like protein. simply ensure you consume them sparsely.

Oil and Fats:

  • Avocado oil
  • Coconut oil
  • Olive oil
  • Ghee butter
  • Butter
  • Heavy cream
  • Full-fat Greek yogurt
  • Cheese

Fruits and Veggies:

  • Avocado
  • Leafy greens (kale, lettuces, bell pepper broccoli, spinach, and arugula)
  • Celery
  • Asparagus
  • Cauliflower 
  • Blackberries
  • Cilantro
  • Tomatoes
  • Bell peppers
  • Mushroom 
  • Zucchini
  • Watercress

Nuts and Seeds:

  • Walnuts
  • Almonds
  • pecans
  • Brazil nuts
  • Macadamias
  • Hazelnuts
  • Almonds
  • pistachios
  • Pine nuts
  • cashews
  • Flax seeds
  • Chia seeds
  • Nut butter
  • Coconut chips

Dairy Products:

  • Cheddar cheese
  • Feta cheese
  • Other cheese of your choice

Beverages:

  • Water
  • Almond milk
  • Bone Broth
  • Plain tea
  • Black coffee
  • This keto diet food list simply covers the foods during this 7-day meal plan. it’s not a comprehensive keto diet food list.

7-Day Keto Diet Menu | Keto Meal Plan for Beginners

Here’s your 7-Day sample Keto Diet plan for weight loss. The secret is to remain high-fat, low-carb, with a moderate quantity of protein.

Day 1:

Breakfast: scrambled egg lettuce wrap with avocado and cilantro
Snack: nuts Lunch: kale salad with grilled chicken with oil dressing. 
Snack: bell pepper with guacamole 
Dinner: steak with cauliflower rice

Day 2:

Breakfast: baked egg in an avocado cup
Snack: macadamia tree nuts
Lunch: tuna fish salad with a side of tossed salad
Snack: Sliced cheese or cold cut turkey roll-ups
Dinner: Chinese Beef and broccoli

Day 3:

Breakfast: Full-fat Greek yogurt topped with crushed walnuts and chia seeds.
Snack: Turkey jerky (it’s better to have the no added sugar type)
Lunch: Cauliflower fried rice
Snack: Sliced cheese 
Dinner: beef roast with sauteed mushroom and zucchini

Day 4:  

Breakfast: Almond butter with a blackberry protein shake and kale
Snack: Zucchini parmesan chips
Lunch: Chicken tenders with almond flour on a bed of greens with cucumbers and cheese (goat cheese is better)
Snack: Bacon deviled eggs
Dinner: Grilled shrimp topped with a lemon butter

Day 5:  

Breakfast: deep-fried eggs with bacon and a side of greens.
Snack: 1/2 cup coconut chips 
Lunch: A side salad and grass-fed burger in a lettuce “bun”.
Snack: Celery sticks dipped in almond butter.
Dinner: meatloaf on a bed of watercress salad

Day 6:  

Breakfast: Feta cheese and spinach omelet.
Snack: Bacon wrapped asparagus.
Lunch: Chicken wings with celery sticks.
Snack: Cocoa Coconut milk smoothie 
Dinner: Grilled chicken with bell peppers and tomatoes 

Day 7:

Breakfast: Full-fat Greek yogurt with pumpkin seeds and coconut chips
Snack: Cheese crisp
Lunch: salad wraps
Snack: peanut butter fat bombs 
Dinner: Grilled salmon with a side of rice

Final Thoughts

The keto or ketogenic diet is nice for people that are trying to lose weight and improve their health.
This sample 7-day keto diet plan could be a good way to see if the diet is right for you.
But, like any diet, you ought to invariably check with your doctor 1st before beginning. If you are looking to burn fat, it is vital that you simply incorporate some sort of exercise with the diet

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