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Keto diet plan chart -1day-7day-14day 2022

In this article, I will explain the keto diet and provide you keto diet plan chart. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate mainstream dietary therapy that in medicine is used mainly to treat hard-to-control epilepsy in children.

What Is the Keto diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate mainstream dietary therapy that in medicine is used mainly to treat hard-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.


What did can you eat on a keto diet?

Foods You Can Eat on the Ketogenic Diet

  • Fish and seafood.
  • Low-carb veggies.
  • Cheese.
  • Avocados.
  • poultry.
  • Eggs.
  • Nuts, seeds, and healthful oils.
  • Plain Greek yogurt and cottage cheese.

Here is a complete 7-day Keto diet plan, and meal prep tips to set you up for weight loss success. 


7-DAY KETO DIET PLAN CHART | keto diet menu

Monday – Day 1Omelette Cooked in Butter with Bacon, Bulletproof CoffeeMutton Seekh KebabOmelet
Tuesday – Day 2Hard-Boiled Eggs with Mutton Seekh Kebab, Mint ChutneyShallow Fried Cottage CheeseShredded Chicken Breast in Soya Sauce
Wednesday – Day 3Masala Omelette with Cheese with Smoked BaconParboiled Cauliflower in Mayo with Mutton Seekh kebabKeto Butter Chicken/Murg Makhani
Thursday – Day 4Scrambled Eggs with Chicken SausagesChicken Malai TikkaChicken Seekh Kebab
Friday – Day 5Protein shakeShami Kebab with Greek Yogurt and Sliced StrawberriesChicken Broth, Hard Boiled eggs, Honey Smoked Bacon
Saturday – Day 6Scrambled Eggs with Bulletproof CoffeeCapsicum/Peppers stuffed with Cottage Cheese (Paneer)Keto Tandoori Chicken
Sunday – Day 7Keto Cheese RollupsKeto QuesadillasYummie Spinach Pie
Download Indian Keto Diet Plan PDF Free

How To Make A 14 Days Carb Keto Diet?

Meal 1

Since oats are not keto, we shall be replacing them with different keto ingredients that are not only good for you but will mimic the porridge consistency of traditional oatmeal

Ingredients: 1/2 cup of water, 2 tbsp hemp hearts, 2 tbsp almond flour, 2 tbsp unsweetened shredded coconut, 1 tbsp flaxseed meal, 1 tbsp chia seeds, 1/4 tsp stevia, 1 pinch salt, 1/2 tsp vanilla extract

Calories: 453. Fats: 36 g, Protein: 18 g, Carbs: 15 g

Meal 2

If you are on a weight loss or healthy eating journey, healthy snacks are a good option to have as they prevent you from reaching for junk foods. This peanut butter smoothie is not only keto, but it’s also healthy and quite filling.

Ingredients: 1 cup of unsweetened vanilla almond milk, 1 cup crushed ice, 1/4 cup cubed avocado, 3 tbsp monk fruit, 2 tbsp creamy peanut butter, 1 tbsp unsweetened cocoa powder

Calories: 298. Fats: 23 g, Protein: 10 g, Carbs: 16 g

Meal 3

Instead of using normal lasagna sheets which are very high in carbs, we shall be replacing them with thinly sliced chicken breasts for a high protein, low carb meal.

Ingredients: 1 tbsp olive oil, 28 g chopped yellow onion, 1 minced garlic clove, 170 g fresh Italian sausage, 170 g ground beef, 250 g ricotta cheese, 500 ml unsweetened marinara sauce, half an egg, 1/4 tsp sea salt, 110 g sliced deli chicken breast, 170 g sliced mozzarella cheese, 60 g shredded Parmesan cheese

Calories for one serving: 474.5. Fats: 30.2 g, Protein: 44 g, Carbs: 8.5 g

Keto diet Foods list 2022

here are the keto diet food lists:

  1. Eggs
  2. Chicken
  3. Coconut oil
  4. Olive oil
  5. Avocado
  6. Nuts & seeds
  7. Berries
  8. Butter and cream

Keto diet recipes 2022

  1. Crunchy Cheese Ranch Pinchos
  2. Keto Cheeseburger Casserole
  3. Keto Chips & Guacamole
  4. Keto Charcuterie Platter
  5. Buckeye Fat Bombs
  6. Keto Waffles
  7. Smoked Salmon on Cucumber Slices with Lemon-Avocado Sauce
  8. Smoky Spanish Beef Stew with Olives
  9. Thai Scallop Curry with Zucchini Noodles & Shiitake Mushrooms
  10. Pecorino-Romano Crisps with Thyme

What is a typical day on keto diet?

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.

How much weight can you lose in a week on keto?

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you’re likely to lose after starting keto.

What do you eat the first week of keto?

The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead. What do you eat during the first week of Keto? Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started.

How do you start day on keto?

Consume 20g or less of net carbs per day on this keto menu plan, not too much protein, lots of fat, drink at least 100 ounces of water per day, get plenty of salt and supplement with potassium and magnesium.

Can you eat bananas on keto?

Bananas Are Healthy but High Carb, Though Berries Can Work on Keto. According to the USDA, one small banana has more than 20 g of net carbs, which means you may blow your entire carb allowance on a single banana.

Can I drink milk in keto?

Dairy milk is also high in carbs, so it’s not keto-friendly. Skip (or at the very least, limit) diet drinks, too, says Jill Keene, RDN, who’s in private practice in White Plains, New York. Some artificial sweeteners may negatively affect blood sugar, she says.

How can I speed up weight loss on keto?

#1: Track Carbs. The #1 rule of Keto is to restrict carbs. …
#2: Track Calories. Speaking of tracking macros, you’ll also want to track calories to ensure sustainable weight loss. …
#3: Track Ketones. …
#4: Prioritize Sleep. …
#5: Manage Stress. …
#6: Get Enough Protein. …
#7: Intermittent fasting.

How much water should I drink on keto?

Alternatively, health experts recommend drinking around 64 ounces of water daily if you are following the ketogenic diet, with men needing to drink about 5 glasses of water more than women a day.

What fat does ketosis burn first?

It turns fat into fatty acids and ketones and sends them to your cells for energy. This state is called ketosis — your body is running on fat, not carbs. However, even in ketosis, you burn dietary fat first, and body fat after that.

How will I know I’m in ketosis?

When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter. Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels.

What are the hardest days of keto?

With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition (this advice applies to the M-F worker bees, of course, feel free to adjust your start day to best accommodate your schedule).

Is it OK to eat eggs every day on the keto diet?

You must eat at least six whole eggs per day. Eggs should be local, pastured eggs whenever possible. You should stop eating three hours before bedtime. You can drink up to three cans of diet soda per day but aim for one or less.

How much weight can you lose in a month on keto?

10 pounds

Weight loss one month into the ketogenic diet

“For the first month on keto, if people stay at a calorie deficit and stay consistent with the diet, most people can probably lose 10 pounds or more that first month,” says Manning.

Can you do keto 5 days a week?

Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they’re meant to replenish your body’s depleted glucose reserves.

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