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Weight-Loss Guide: Keto Diet Plan

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Keto diet explained

If you’ve searched for an instant way to burn fat and shed the extra pounds, you’ve definitely come across the keto diet. Celebs swear by this diet that changes the way your body fuels itself.

Truth is it demands commitment (probably more than all your exes could collectively ask for) but it’s worth giving a shot, if you’re determined to drop those stubborn pounds. So what makes this high-fat, low-carb diet oh-so-effective? Let’s find out.

What is keto diet

Our body generally uses simple sugars and carbs to create energy. Ketogenic diet is an eating plan that depletes the body of its sugar reserves. It relies on a heavy dose of heathy fats and proteins while limiting the consumption of carbohydrates to minimal.

As a result, in the absence of carbs and sugar, the body starts breaking down fat for energy. The breakdown (ketosis) of fat produces ketones which provide an alternate fuel for your body without making you feel energy-deprived.

Keto diet plan benefits

  • The low-carb diet ensures rapid weight loss proving it to be an effective way to trim the flab quickly. This is your cue to not give away that pair of skinny jeans yet.
  • The high amount of fat content in the diet helps increase the good cholesterol and decrease the triglycerides thereby lowering the risk of a heart disease.
  • Switching to low-carb keto diet automatically tends to lower your appetite and thus, your calorie intake. Mindless eating no more.
  • Keto diet can improve your skin health. How? The production of ketones which are anti-inflammatory by nature helps reduce acne and ensure clear skin. Where do we sign up?
  • The reduced carb consumption lowers blood sugar and insulin levels. In certain extreme cases it can also reverse Type 2 diabetes.
  • Ketosis helps your brain create more mitochondria which are responsible for giving your body more energy so that you experience lesser slumps. Yay.

P.S. If you are considering transitioning to a keto diet, consult a qualified health professional to verify if it’s safe for you to follow. A qualified nutritionist can help create a keto diet plan tailored to suit your body needs.

The meal plan recommended below is just to give you a brief idea and you may need to introduce variations based on your lifestyle, dietary choices and body requirements.

Keto diet vegetarian meal plan

Read on to explore the weekly or 7 days’ keto diet plan for vegetarians.

veg keto diet

1. Monday

Breakfast: Smoothie with full-fat milk, pecan butter and whey protein powder.

Lunch: Eggplant and coconut curry with celery sticks.

Dinner: Salad with olive oil, spinach, broccoli, tofu and peppers.

2 .Tuesday

Breakfast: Porridge with sunflower seeds, chia seeds, berries and shredded coconut.

Lunch: Zucchini noodles with herbal seasonings and low-carb soup of non-starchy vegetables.

Dinner: Salad with mixed greens, tofu, avocados, tomatoes, and bell peppers.

keto diet plan for veg
keto diet vegetarian

3. Wednesday

Breakfast: Tofu scramble with olive oil, sliced almonds and cheese.

Lunch: Cauliflower-crust pizza with cheese, zucchini, mushrooms and sun-dried tomatoes.

Dinner: Frittata with olive oil, asparagus and feta.

4. Thursday

Breakfast:Full-fat yogurt topped with sliced almonds, pistachios walnuts and flax seeds.

Lunch: Lasagna made with cheese, tomatoes, broccoli and kale.

Dinner: Tofu salad with garlic and creamy avocado dressing.

keto diet plan for veg
keto diet plan for weight loss

5. Friday

Breakfast: Oatmeal with pumpkin seeds, flax seeds, basil, and almond butter.

Lunch: Taco lettuce wraps with mushroom, cream, cheese and walnuts.

Dinner: Cauliflower fried rice made with avocado oil, and salad.

6. Saturday

Breakfast: Chia pudding with a topping of sliced nuts.

Lunch: Creamy coconut and cauliflower soup and almond milk.

Dinner: Zucchini pizza boats with MCT oil, cheese and broccoli.

veg keto diet
keto diet foods for veg

7. Sunday

Breakfast: Avocado smoothie with stevia, hazelnut butter and cheese slice.

Lunch: Cauliflower mac and cheese with olive oil, spinach and kale salad.

Dinner: Broccoli rice made with coconut oil, tofu, basil and oregano.

Keto diet non-vegetarian meal plan

Read on to explore the weekly or 7 days’ keto diet plan for non-vegetarians.

1. Monday

Breakfast: Bacon, scrambled eggs and sun-dried tomatoes.

Lunch: Chicken salad with olive oil and cheddar cheese.

Dinner: Garlic and herb buttered salmon.

keto diet menu for beginners
keto foods for non vegetarian

2. Tuesday

Breakfast: Scrambled eggs and goat cheese omelet.

Lunch: Chicken salad with olive oil, almond milk and peanut butter.

Dinner: Meatballs stew with mushrooms, celery and onion.

3. Wednesday

Breakfast: Egg omelet and stevia milkshake.

Lunch: Shrimp salad with avocado and spices.

Dinner: Pork chops, broccoli and kale salad.

keto diet foods list for non vegetarian
list of keto foods – non vegetarian

4. Thursday

Breakfast: Boiled egg, smoothie with almond milk, chai seeds and protein powder.

Lunch: Spiced soup with bacon strips and celery sticks with guacamole and salsa.

Dinner: Chicken breast with steamed cauliflower rice and vegetable salad.

5. Friday

Breakfast: Yogurt with peanut butter and avocado.

Lunch: Grilled fish in coconut oil and leafy greens.

Dinner: Chicken with pesto and cauliflower mash.

keto diet foods for non veg
non veg keto diet for beginners

6. Saturday

Breakfast: Cheese omelet with hazelnut butter and sunflower seeds.

Lunch: Tuna salad with macadamia nuts.

Dinner: Pork chops with vegetables.

7. Sunday

Breakfast: Eggs fried in butter with bacon and jalapenos.

Lunch: Burger (no bun) with cheese slices and guacamole.

Dinner: Stir-fried chicken with a side salad of broccoli and mushrooms.

keto diet explained for non veg

Ensure you switch between different vegetables and meat over time, to get maximum nutrients and health benefits.

What Foods to avoid for an effective Keto diet

The following are foods that are not a part of the keto diet foods list and must be avoided.

  • Dairy: Ice-cream, non-fat milk and sweetened yogurt.
  • Beverages: Sweet tea, soda, fruit juice, sports drinks.
  • Sweeteners: Brown sugar, white sugar, maple syrup.
  • Beans and legumes: Lentils, black beans, chickpeas, kidney beans.
  • Grains and grain products: Crackers, breakfast cereals, bread, baked goods, rice, pasta, wheat.
  • Fruits:  Bananas, citrus fruits, pineapple, grapes. Small portions of low-carb fruits like berries, lemons and limes can be consumed in limited quantities.
  • Condiments and sauces: Ketchup, barbecue sauce, maple syrup, sweet dips, marinades.
  • Oils: Canola oil, corn oil, margarine.
  • Nuts: Cashews and sweetened nut butters.
  • Alcoholic beverages: Beer, sweet cocktail, mocktail, wine.
  • Others: Packaged foods, fast foods, processed meat, artificial sweeteners, candies.

Keto diet foods for mid-day cravings

In case hunger strikes between meals (always does) we’ve compiled a list of keto-approved snacks so your keto diet plan for weight loss stays uninterrupted.

what to eat on keto diet

Keto diet foods for mid-day cravings

In case hunger strikes between meals (always does) we’ve compiled a list of keto-approved snacks so your keto diet plan for weight loss stays uninterrupted.

  • Cheese slice or cubes (Cheddar, mozzarella, and goat cheese)
  • A handful of nuts (Brazil nuts, almonds, walnuts, macadamia nuts)
  • A handful of seeds( Sunflower seeds, chia seeds, pumpkin seeds, hemp seeds)
  • Zucchini and kale chips
  • Celery sticks with hazelnut butter dip
  • Carrots with guacamole
  • Boiled eggs
  • Dark chocolate bar (90%)
  • Full-fat yogurt with a topping of sliced nuts and berries
  • Strawberries or blackberries and whipped cream
  • Milkshake with full-fat milk and cocoa powder

Risks of Following Keto Diet Plan

  • Seek the advice of your doctor to know if your body can adjust to a keto diet plan. People with existing heart, kidney, thyroid or liver conditions should not follow keto diet. Women must also avoid this diet during pregnancy.
  • Keto diet for beginners comes with a collection of symptoms as the body adapts to the new diet. Known as keto flu it includes, nausea, constipation, muscle cramps, insomnia, mood swings, fatigue and dizziness.
  • Loading your diet with animal proteins can make you more susceptible to kidney stones.
  • Since keto rests heavily on the low-carbs rule, it can prove to be risky for people with diabetes. This is because carbohydrates are essential to help control blood sugar levels.
  • It’s best avoided if you have frequent social engagements and are tempted to give in to your cravings. Yo-yo dieting may cause more harm than good.
  • The lower level of carbohydrates in your body can result in dehydration and a loss of electrolytes. This may cause initial fatigue until your body gets used to utilizing ketones from digested fats for energy.
  • Brace for a fruity breath. Acetone which is a by-product of ketosis is eliminated mostly through the lungs and the breath and gives out a fruity aroma.
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