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!

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