1-week keto meal plan for beginners.
Ready to jump start your weight loss with Keto?
Weight loss is one of the many benefits associated with the Keto diet.
Keto short for ketogenic diet is a high-fat, low-carb diet plan. It’s designed to alter the way your body burns fuel for energy.
It does this by bringing your body into a state called ketosis.
In this state, your body switches from burning carbs to burning stored body fat or fat from foods for fuel.
Yes, you’ve read that right.
When on a keto diet, your body runs on its own stored fat or fat from foods.
It’s fat burning on an autopilot.
Needless to say, it’s one of the fastest growing fast weight loss diets in recent years.
Improvements in your overall health are also added benefits of your Keto weight loss.
And this is backed by over 20 studies (1).
In fact, Keto diets are one of the well researched and widely used diets in the medical field.
They are often used to fight diabetes, epilepsy, Alzheimer’s, and even some cancer.
While the diet can bring tremendous success in weight loss and fat loss, it requires diligent work.
Like anything in life, the real key to success in the keto diet is planning and following the plan.
Knowing what foods to eat and not to eat and having a meal plan is essential in reaching your goal.
Feel overwhelmed? Not to worry.
We have covered some of the basics of the keto diet and laid out a sample 7-Day Keto Meal Plan for your first week on keto.
It’ll provide a perfect starting point and the base for you to make it your own.
But before we dive into the meal plan, let’s talk a bit of A to Z of keto.
After all, you can avoid making mistakes many make by starting the diet with the right knowledge.
What Is the Keto Diet?
To surprise you, the keto diet wasn’t created for weight loss at all.
It was originally developed back in the 1920s to treat epilepsy.
Dr. Wilder of the Mayo Clinic at that time was on a quest to find a way to treat epilepsy through a diet alone. He theorized the concept of a keto diet when he made a connection between carb depletion and fasting (2).
By keeping carbs low, the diet can mimic the effects of fasting, a method that controls seizures.
The carb depletion starves the body’s main energy source, glucose.
This is then supplemented by the intake of fat. The result is the induction of ketosis and production of ketones out of fat to be used as fuel.
With this method, Wilder saw a reduction in seizures by half. It was a far more effective treatment than medications at that time.
All while this Keto diet was taking a root in the medical field, it recently gained popularity as a way to burn fat. In 2018, it even became one of the most searched diets. a
The effectiveness of the diet as a weight loss diet added to the fuel.
Celebrities like Halle Berry, Kim Kardashian, and Lebron James are its devoted followers.
How Does the Keto Diet Work?
The keto diet works by nearly eliminating carbs and switches its energy source to fat.
This is supported by the boosted intake of fat, which fosters ketones production.
This shift in the body’s energy source is the main objective of a keto diet. Because this happens in a state of ketosis, it is your aim to reach this state once starting a keto diet.
While how low you go with carbs is ultimately up to you, a good first aim is 50g or less a day.
Typically, lower your carb count, faster and easier you reach ketosis. But this number varies by person to person and you should adjust as you go to find your balance.
Another way to assess your macro intake is to follow the macro ratio. Keto macro ratio is a term used to describe how much of each macro you are to eat on keto.
Typical keto macro ratio looks like this:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from carbs
Keto macros are the most important aspect of the ketogenic diet.
In the beginning, finding a threshold that works for you is really important. Get them wrong; your chances of reaching ketosis are close to zero!
Also, always remember keto macros are a balancing act. You must include all three macros your body needs. They are fat, protein, and carbs.
Again the goal of the ketogenic diet is to foster the production of ketones by reducing carbs. This means more fat intake and fewer carbs.
Once reaching ketosis and your body runs on ketones, you need to maintain the same eating pattern to keep up.
By doing this, your body is set to burn fat, drop excess weight, and boost metabolism. It’s said to also bring greater mental clarity and energy.
The best and the simplest way to get your goal Keto macros is with to use a Keto calculator.
A Keto calculator will calculate your keto macros with respect to your weight loss goal.
So if you have a weight loss goal to hit following a keto diet, be sure to take this step and calculate your keto macros.
Keto Foods: What You Can and Can’t Eat
The Keto diet limits foods high in carbohydrates. That includes most fruits, grains, beans, sugar, and low-fat dairy products.
Foods that are byproducts of these food items are also off limits. Pastry, pasta, bread, cereals, and candy are some of the examples.
While this may sound like a vast majority of foods is off-limit, think not.
There are actually plenty of Keto friendly foods you can eat.
Here is a sample Keto food list with a lot of delicious real foods.
Protein: Beef, chicken, pork, wild-caught fish and tofu etc..
Fats: Butter, avocados, olive oil, ghee, coconut oil, MCT oil, full-cat cream etc..
Nuts and Seed: Almonds, macadamia, walnuts, sunflower seeds, pumpkin seeds etc..
Fruits: Berries, lemons, olives, coconuts, and tomatoes
Vegetables: Leafy greens, asparagus, cauliflowers, spinach, broccoli, and mushrooms etc..
Here’s a full list of keto foods here…
On the Keto diet, hydration is essential.
- Unsweetened tea
… are all keto approved.
Once you get a hang of the diet, even some alcoholic low-carb beverages are okay to drink. Given that you limit to a glass or two.
Healthy Keto Snack Options
Snacking on something healthy and keto can be a great way to keep hunger at bay and help you stay on track on the keto diet.
But this is completely optional and on an as-needed basis.
Since the keto diet tends to be more filling than other diets, you may not need snacks at all.
Pay attention to your body and its cues to add in a snack here and there while following the diet.
What may also change your need for snacks is your activity level. If you perform a vigorous workout, snacking may help keep your energy level up.
Whatever your needs may be, should you need to snack, here are some healthy low-carb keto options.
Healthy Low-Carb Keto Snacks
- Nuts (almonds, macadamia nuts, Brazilian nuts, etc.)
- Pork rinds
- Keto snack bars
- Berries (raspberries, blackberries, strawberries)
- Greek yogurt
- Dark chocolate
- Keto smoothies
- kale chips
- Keto crackers
- String cheese
- Cheese sticks
- Coconut chips
Foods to Avoid On Keto
Keto is a low-carb, high-fat diet, so avoiding foods high in carbs is a must while following a ketogenic diet.
The following foods should be avoided on a Keto diet:
- Ice cream (conventional, non-keto)
- Sugary beverages
- Low-fat anything
- Fat-free anything
- Granola bars
Supplements for a Keto Diet
Although supplements are not required, they can be helpful in you easing into ketosis.
Some may also aid the symptoms of keto flu.
Supplements, in general, are great at providing essential nutrients low in your diet. They may also boost your workout by adding in the energy normally delivered by carbs.
What supplements you need are entirely up to your food choices and your individual needs. However, here are a few you may find helpful.
Fish oil supplements are a good way to meet your omega-3 needs. They are healthy fats found in fatty fish such as salmon and tuna.
They are best known for their benefits to brain functions and energy boost. If you don’t eat wild fish regularly, omega 3 fish oil supplements can help.
Potassium and Magnesium
During the first few weeks on keto, electrolytes imbalance can occur and is common. Potassium and magnesium are known to be helpful in restoring the balance.
Water with Electrolytes
When your body is shifting to ketosis, you may experience Keto flu.
Regular hydration can aid with the discomfort. Better yet, drink plenty of water with electrolytes to get through your Keto flu.
MCT oils are unique fatty acids that help increase ketone levels. You see MCT oils in many Keto recipes because they get converted to energy quickly and don’t get stored as fat. They
They also help with blood sugar, provide more energy and reduce appetite. Here are some recommended options for you on Amazon.
This is not for reaching ketosis or better fat utilization per se. It’s to keep your nutrients in check while you adjust to your new diet.
Going keto can mean leaving out a lot of foods even wholesome and healthy ones on the table to keep carbs low. To reduce your vitamin deficiency, multi-vitamins can provide a one-stop, convenient solution.
If you suspect you’re not taking enough essential nutrients, reach for multivitamins.
This is a good back up to have on a Keto diet. Exogenous ketones can help raise the body’s ketone levels. The idea is that when you eat something not-keto, this supplement helps you stay in ketosis despite it.
Check out Perfect Keto, they have a number of Keto supplements to choose from.
Lipase is a digestive enzyme that helps your body break down fats. It not only helps you tolerate the additional fat but also uses it for energy.
It’s a naturally occurring enzyme, but it’s also available in the form of supplements.
How Does the Keto Diet Promote Weight loss?
The Keto diet is a very effective weight loss diet supported by many scientific studies.
The diet supports weight loss by limiting carbs and encouraging the use of stored fat to be used as fuel. Extreme carb restriction also depletes glycogen stores, often causing a water weight loss.
Consumption of more fat and protein can also lead to more satiety and less hunger between meals.
All these can lead to fewer calories to eat in a day.
Now you have a good grasp of what keto is, and how the diet works.
All you need is a sample 7-day, and you’re ready to start a keto diet to lose weight and Burn fat!
To get you started, here is a sample 7-day keto diet plan for an entire week with recipes:
7-Day Keto Meal Plan to Lose Weight
The ketogenic diet is a very effective diet for weight loss. Over 20 different studies support its effectiveness for losing weight and burning fat.
The idea of a keto diet is to limit your carbohydrate intakes while upping fat. This translates to a diet that consists of 65-75% fat, 20-30% protein, and 5% carbs.
This ratio is to be applied for every meal to reach and stay in ketosis to use fat for energy instead of carbs.
It’s a great way to achieve weight loss without counting calories or feeling ever hungry.
Follow the 7-day keto meal plan to help you transition successfully to the Keto lifestyle.