If you want to lose weight, you’ve probably heard of the 7 Day Keto Diet Plan. While many believe this diet plan is too restrictive, this is far from the truth. This diet is effortless to follow and can even lead to weight loss. Here are a few things to know before starting this diet plan. First, read on to find out how it works and what you can expect. Also, discover why this plan is so effective.
Meal Planning for A Ketogenic Diet
While you may find it challenging to develop creative ketogenic diet recipes, there are several ways to stick to the program. Meals can be quick and easy to make and vary in macros depending on the type of protein and vegetables used. A keto-friendly quick dinner is an option as long as it doesn’t involve bread, potatoes, or pasta. A snack is also an option, but you should choose something that will satisfy your hunger and keep you hydrated.
The keto diet allows you to eat up to 50 grams of carbs daily, but only 15-30 grams are net carbs. The average 2,000-calorie diet contains between 225 and 325 grams of total carbs. Net carbs are the grams of carbohydrates you take after subtracting fiber from total carbs. Because fiber does not trigger the insulin response, keto dieters do not count it as energy.
Foods To Avoid on A Ketogenic Diet
You may wonder which foods are good for you on a ketogenic diet. While most meats and fish are good options, fatty fish and whitefish are better options. Choose fish without added sugar to limit carbohydrate intake. Eggs are also good choices since they are affordable and portable. Just make sure to check the label and avoid margarine with hydrogenated ingredients. You can also eat dried fruit like dates but avoid pitted ones as they contain concentrated sugar. Pitted Medjool dates contain 18 grams of carbs but are nutritional powerhouses.
Avoiding sugar is also important, as it has 56 different names on nutrition labels. Instead, use flavored water or vegetable-based juice to sweeten your beverage. Vegetable-based juices will fit into your daily carbohydrate allowance and provide fiber and vitamins. Using artificial sweeteners may not be a good idea, either. For those who are allergic to sweeteners, use only natural sweeteners.
Foods To Include in A Ketogenic Diet
Many people wonder which foods to include on a 7 Day Keto Diet Plan, but the truth is, there are plenty of healthy options. While there are certain foods to avoid, most fish is fine for the keto diet. Look for fatty fish or mild white fish with no added sugars. Another healthy option is eggs, which are portable, cheap, and vegetarian-friendly. You can boil them or fry them in butter. They’re low in carbohydrates and high in protein. They’re also not high in calories, and you won’t need to worry about dietary cholesterol.
As a rule, the goal of a ketogenic diet is to consume a diet with 60-80% fat and 10-30% protein, with only five to ten grams of carbohydrates per day. Meat, like beef, pork, and wild game, is ideal for this diet. Soy products are also acceptable, and deli meat is okay if it doesn’t contain added starches or breading.
Weight Loss During the First Week of a Ketogenic Diet
You should expect weight loss to be minimal during the first week of a ketogenic eating plan, but you must remember that carbs require water to stay in your system. Glycogen is stored in your muscles and tied to water, so for every gram of glucose; your body needs two to three grams of water. This means that when you first start a ketogenic diet, your body will consume glycogen before water. Once your glycogen stores run out, they will wipe out water.
To maintain ketosis, you must restrict your protein intake. You should stick to about 20 percent of calories for protein. Any higher than that will kick your body out of ketosis. Aim for a higher calorie deficit and recalculate your macronutrient needs every month for best results. If you are still seeing no results, try cutting back on your carbs or protein intake by going on a fasting day or intermittent fasting.
Nutritional Guidelines for A Ketogenic Diet
If you’re planning to follow a 7 Day Keto Diet Plan, it’s important to understand some nutritional guidelines. While most foods in the ketogenic diet are high in fat, you’ll still find some carbohydrates and starches in the keto diet. These foods include potatoes, corn, carrots, butternut squash, and peas. Other low-carb, high-fat foods are olive oil and canola oil. Coconut oil is an excellent alternative.
Should avoid raw dairy for several reasons. First, it’s high in omega-6 fatty acids, which promote inflammation. Besides that, you’ll want to steer clear of conventional dairy farms, which often use antibiotics and hormones. Additionally, you should limit your meat and poultry intake to fatty cuts. If you’re a vegetarian, you can consume tofu or venison.
