The Keto diet promises great weight loss results in a short space of time. Fans of this popular dieting technique claim to be able to trim down quick in just one week by following this seven-day meal plan for rapid weight loss – but does it really work?
In Ketosis, a slimmer’s body becomes incredibly effective at burning fat, and the more stored fat is used as a fuel, the more fat and weight a slimmer will lose.
It may sound unconventional to eat a high-fat diet to burn fat and lose weight, but the diet is in fact well studied and proven. In short, any food that is high in carbs should be limited.
Foods to avoid
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, sweets, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
DON’T MISS
Foods to eat
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
When trying to lose weight, slimmers should base the majority of their meals around these foods.
There are many studies that show a Keto diet can help a slimmer lose weight and improve their health and fitness. However, getting to a state of Ketosis requires a slimmer to follow a Keto diet meal plan.
Seven day Keto diet plan
Day 1:
Breakfast: Keto over easy egg salad
Snack: Handful of cashews
Lunch: Spicy chicken sauté tossed with avocado
Snack: Hard-boiled egg
Dinner: Mini courgette and avocado burgers
Day 2:
Breakfast: Keto ground pork with scrambled eggs frittata
Snack: Handful of almonds
Lunch: Pepper cabbage beef rolls
Snack: 2 slices turkey
Dinner: Pork chops with green apple radish salsa and broccoli slaw
Day 3:
Breakfast: Keto baked spicy avocado with eggs
Snack: Turkey jerky (look for no added sugar type)
Lunch: Lemon black pepper tuna salad
Snack: 1 oz. cheddar cheese and celery
Dinner: Keto spinach bacon sauté with avocado mint soup
Day 4:
Breakfast: Energy boosting keto smoothie
Snack: 2 Tbsp. sun butter
Lunch: Turkey with dandelion greens and chicory salad
Snack: Cocoa almond fat bombs
Dinner: Roasted rosemary beef tenderloin
Day 5:
Breakfast: Keto breakfast egg cake
Snack: 2 Tbsp. almond butter with celery sticks
Lunch: Keto lemon black pepper tuna salad
Snack: Handful of cashews
Dinner: Pork chops with green apple radish salsa and broccoli slaw
Day 6:
Breakfast: plain porridge
Snack: Cashew nuts
Lunch: Keto tamari marinated steak salad
Snack: 2 Tbsp. sun butter with celery
Dinner: Keto easy fajitas with even easier guacamole
Day 7:
Breakfast: Avocado and eggs Porridge
Snack: 1 oz. cheddar with a handful of blueberries
Lunch: Ketogenic coconut chicken Tenders
Snack: hard-boiled egg
Dinner: Keto ground beef with courgette stew (Crock Pot)
As well as following the Keto diet plan, Lisa Millar also incorporates simple, yet, daily exercise workout to boost her weight loss and maintain the progress she has achieved.
“I like to do home workouts as they’re simple and I can do them in the comfort of my home.
“I aim to do at least 30 minutes of exercise daily to keep fit,” she added.
