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7 day ketosis diet plan. 7-Day Keto Diet Plan: A Comprehensive Guide for Beginners

What is a ketogenic diet. How does ketosis work. What are the benefits of a keto diet. How to start a 7-day keto meal plan. What foods to eat and avoid on keto. How to overcome keto flu symptoms. How to maintain ketosis long-term.

Understanding the Ketogenic Diet: Basics and Benefits

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate eating plan that has gained significant popularity in recent years. But what exactly is this diet, and how does it work?

A ketogenic diet drastically reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Key Benefits of the Ketogenic Diet

  • Weight loss
  • Improved insulin sensitivity
  • Reduced blood sugar levels
  • Increased energy
  • Improved mental clarity
  • Potential therapeutic effects for certain medical conditions

Is a ketogenic diet safe for everyone? While many people can benefit from a keto diet, it’s important to consult with a healthcare professional before making significant changes to your eating habits, especially if you have any pre-existing health conditions.

The Science Behind Ketosis: How Your Body Adapts

Ketosis is a metabolic state in which your body uses fat as its primary fuel source instead of carbohydrates. But how exactly does this process work?

When you significantly reduce your carbohydrate intake, your body’s glucose reserves become depleted. As a result, insulin levels decrease, and your body starts to break down fat for energy. This process occurs in the liver, where fatty acids are converted into ketones.

These ketones then enter your bloodstream and are used by your cells for energy. This metabolic shift can lead to various physiological changes, including weight loss and improved insulin sensitivity.

Stages of Ketosis

  1. Glycogen Depletion (12-24 hours after starting the diet)
  2. Fat Burning Begins (2-3 days)
  3. Ketone Production Increases (3-4 days)
  4. Entering Ketosis (4-7 days)
  5. Keto-Adaptation (3-4 weeks)

How long does it take to enter ketosis? For most people, it takes about 2-4 days of following a strict ketogenic diet to enter ketosis. However, this can vary depending on factors such as your metabolism, activity level, and previous dietary habits.

Macronutrient Ratios: The Key to a Successful Keto Diet

One of the fundamental aspects of a ketogenic diet is maintaining the right balance of macronutrients. But what exactly should these ratios look like?

A standard ketogenic diet typically follows these macronutrient ratios:

  • 60-75% of calories from fat
  • 20-30% of calories from protein
  • 5-10% of calories from carbohydrates

These ratios are designed to keep your body in a state of ketosis. However, it’s important to note that these percentages can vary slightly depending on individual factors and specific goals.

The Importance of Fat on a Keto Diet

Why is fat so crucial on a ketogenic diet? Fat is the primary source of energy on a keto diet. When you drastically reduce your carbohydrate intake, your body needs an alternative fuel source. By increasing your fat intake, you provide your body with the energy it needs to function optimally.

However, not all fats are created equal. Focus on consuming healthy fats from sources such as:

  • Avocados
  • Olive oil
  • Coconut oil
  • Nuts and seeds
  • Fatty fish
  • Grass-fed meats

7-Day Keto Meal Plan: Your Guide to Getting Started

Starting a new diet can be overwhelming, especially one as specific as the ketogenic diet. To help you get started, here’s a comprehensive 7-day meal plan that adheres to keto principles.

Day 1: Monday

Total net carbs: 20.7g

  • Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
  • Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
  • Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
  • Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
  • Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Day 2: Tuesday

Total net carbs: 20.1g

  • Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
  • Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
  • Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash

Day 3: Wednesday

Total net carbs: 19.7g

  • Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
  • Snack (1g net carbs): Atkins Strawberry Shake
  • Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
  • Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
  • Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

How can you ensure you’re staying within your daily carb limit? One effective strategy is to use a food tracking app to log your meals and snacks. This can help you keep an accurate count of your macronutrient intake and ensure you’re staying within your desired ranges.

Keto-Friendly Foods: What to Eat and What to Avoid

Understanding which foods are keto-friendly and which ones to avoid is crucial for success on a ketogenic diet. Let’s break down the main food groups and identify the best choices for maintaining ketosis.

Foods to Eat on a Keto Diet

  • Meats: Beef, pork, lamb, chicken, turkey
  • Fatty fish: Salmon, trout, tuna, mackerel
  • Eggs: Whole eggs with the yolk
  • High-fat dairy: Butter, heavy cream, cheese
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds
  • Low-carb vegetables: Green vegetables, tomatoes, onions, peppers
  • Healthy oils: Extra virgin olive oil, coconut oil, avocado oil

Foods to Avoid on a Keto Diet

  • Grains: Wheat, corn, rice, cereal, pasta
  • Sugar: Honey, agave, maple syrup
  • Fruit: All fruit, except small portions of berries
  • Starchy vegetables: Potatoes, sweet potatoes, carrots, parsnips
  • Legumes: Beans, lentils, chickpeas
  • High-carb sauces: Ketchup, BBQ sauce, some salad dressings

Are there any exceptions to these rules? While the above guidelines are generally applicable, some people may be able to include small amounts of certain foods (like berries or higher-carb vegetables) in moderation while still maintaining ketosis. The key is to monitor your individual response and adjust accordingly.

Overcoming Keto Flu: Tips for a Smooth Transition

As you transition into a ketogenic diet, you may experience what’s commonly known as the “keto flu.” This refers to a collection of symptoms that some people experience when they first start a keto diet. But what exactly is keto flu, and how can you manage it?

Common Symptoms of Keto Flu

  • Fatigue
  • Headache
  • Irritability
  • Difficulty focusing (“brain fog”)
  • Lack of motivation
  • Dizziness
  • Nausea

These symptoms are typically short-lived and subside as your body adapts to using ketones for fuel. However, there are several strategies you can employ to minimize these effects and make your transition to ketosis smoother.

Tips for Managing Keto Flu

  1. Stay hydrated: Drink plenty of water and electrolyte-rich fluids
  2. Increase your salt intake: Add a pinch of salt to your water or foods
  3. Get adequate sleep: Aim for 7-9 hours of quality sleep each night
  4. Supplement with electrolytes: Consider taking magnesium, potassium, and sodium supplements
  5. Gradually reduce carbs: Instead of cutting carbs drastically, reduce them gradually over a week or two
  6. Eat enough fat: Ensure you’re consuming enough healthy fats to provide energy

How long does keto flu typically last? For most people, keto flu symptoms subside within a few days to a week. However, some individuals may experience symptoms for up to two weeks. Remember, everyone’s body responds differently to dietary changes.

Maintaining Ketosis: Long-Term Strategies for Success

Once you’ve successfully entered ketosis, the next challenge is maintaining this metabolic state. But how can you ensure you stay in ketosis over the long term?

Key Strategies for Long-Term Ketosis

  1. Consistently track your macros: Use a food diary or app to monitor your intake
  2. Test your ketone levels: Use urine strips, blood meters, or breath analyzers to check ketone levels
  3. Stay hydrated: Drink plenty of water and electrolyte-rich fluids
  4. Plan your meals: Meal planning can help you stay on track and avoid temptations
  5. Incorporate intermittent fasting: This can help deepen ketosis and may offer additional health benefits
  6. Exercise regularly: Physical activity can help deplete glycogen stores and promote ketosis
  7. Get enough sleep: Poor sleep can affect hormone levels and potentially disrupt ketosis

Can you have “cheat days” on a keto diet? While some diets incorporate cheat days, they can be problematic on a ketogenic diet. Consuming high amounts of carbohydrates can quickly kick you out of ketosis, and it may take several days to get back into this state. If you do indulge occasionally, aim for low-carb treats that won’t significantly impact your ketone levels.

Potential Challenges and How to Overcome Them

Even with the best intentions, maintaining a ketogenic diet long-term can present challenges. Here are some common obstacles and strategies to overcome them:

  • Social situations: Plan ahead, eat before events, or bring keto-friendly dishes to share
  • Plateaus: Adjust your macros, try intermittent fasting, or incorporate more exercise
  • Cravings: Stay hydrated, ensure you’re eating enough fat, and find keto-friendly alternatives to your favorite foods
  • Nutrient deficiencies: Consider supplementation and focus on nutrient-dense whole foods

Remember, the key to long-term success on a ketogenic diet is consistency and adaptability. Be patient with yourself and make adjustments as needed to find what works best for your body and lifestyle.

Beyond Weight Loss: Additional Health Benefits of Ketosis

While weight loss is often the primary goal for many people starting a ketogenic diet, the benefits of ketosis extend far beyond shedding pounds. Let’s explore some of the additional health benefits that research has associated with a ketogenic lifestyle.

Improved Insulin Sensitivity

One of the most significant benefits of a ketogenic diet is its potential to improve insulin sensitivity. By drastically reducing carbohydrate intake, the body’s need for insulin decreases. Over time, this can lead to improved insulin sensitivity, which is particularly beneficial for individuals with type 2 diabetes or prediabetes.

Enhanced Cognitive Function

Many people report improved mental clarity and focus when in ketosis. This may be due to the brain’s ability to use ketones as an efficient energy source. Some research suggests that a ketogenic diet may have neuroprotective properties and could potentially benefit individuals with neurological disorders.

Increased Energy Levels

Once the initial adaptation period is over, many people experience a significant boost in energy levels. This is often attributed to the steady supply of energy from fat metabolism, as opposed to the energy fluctuations associated with carbohydrate-based diets.

Reduced Inflammation

Some studies indicate that a ketogenic diet may help reduce inflammation in the body. Chronic inflammation is associated with various health issues, including heart disease, cancer, and autoimmune conditions.

Potential Cancer Benefits

While research is still in its early stages, some studies suggest that a ketogenic diet may have potential benefits in cancer treatment. The theory is that cancer cells primarily rely on glucose for energy, and a ketogenic diet could potentially “starve” these cells.

Can a ketogenic diet improve overall longevity? While more research is needed, some studies suggest that the metabolic changes induced by a ketogenic diet may have anti-aging effects and could potentially extend lifespan. However, it’s important to note that long-term studies on humans are still limited.

As with any significant dietary change, it’s crucial to consult with a healthcare professional before starting a ketogenic diet, especially if you have any pre-existing health conditions. While the potential benefits are promising, individual responses can vary, and a ketogenic diet may not be suitable for everyone.

7-Day Keto Diet Plan

Ketogenic diets—a subset of low carb diets—have been around for decades, with different forms of ketogenic diets being used to help facilitate weight loss and manage conditions like diabetes and epilepsy. 1 Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar, and during this metabolic shift, the liver also produces ketones in a process known as ketogenesis. 2 Atkins 20® or Atkins 40® are ketogenic diets, but unlike the standard keto diet, these versions of Atkins are less restrictive because as you climb the carb ladder, you get more food choices and a better balance of macronutrients. 3

With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats—as you do on Atkins 20® or Atkins 40®—has shown to be safe and effective. 4 Typical of Atkins 20®, this 7-day keto plan is broken down as follows:

  • 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. 5 But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
  • 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass. 6
  • 5–10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.

Most people can consume up to 50g total carbohydrates per day and maintain ketosis. 7 This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.

Day 1: Monday

Total net carbs: 20.7g

  • Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
  • Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
  • Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
  • Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
  • Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, 8 so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water—especially when starting a new low carb diet—can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Try sipping on full-sodium broth or adding a little extra salt to your food.

Day 2: Tuesday

Total net carbs: 20.1g

  • Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
  • Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
  • Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash

Keto tip of the day: Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its carbohydrate stores. 9 It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.

Day 3: Wednesday

Total net carbs: 19.7g

  • Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
  • Snack (1g net carbs): Atkins Strawberry Shake
  • Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
  • Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
  • Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. 10 If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.

Day 4: Thursday

Total net carbs: 19.3g

  • Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
  • Snack (1g net carbs): Atkins French Vanilla Shake
  • Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
  • Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
  • Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.

Day 5: Friday

Total net carbs: 21. 9g

  • Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
  • Snack (2g net carbs): Atkins Cafe Caramel Shake
  • Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
  • Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
  • Dinner (6g net carbs): Half of a California cobb salad with ranch dressing from California Pizza Kitchen

Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!

Day 6: Saturday

Total net carbs: 20. 7

  • Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
  • Snack (1g net carbs): Atkins Strawberry Shake
  • Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
  • Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
  • Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing

Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Day 7: Sunday

Total net carbs: 20.8

  • Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
  • Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
  • Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
  • Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
  • Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps. And brush up on how to avoid the most common keto mistakes.

Atkins has even more diet plans and meal plans personalized for your lifestyle, as well as an incredible library of 1,000+ delicious low carb and keto recipes.

Evidence Based
PubMed Central, National Library of Medicine, 2003: A review of low-carbohydrate ketogenic diets

In response to the emerging epidemic of obesity in the United States, a renewal of interest in alternative diets has occurred, especially in diets that limit carbohydrate intake. Recent research has demonstrated that low-carbohydrate ketogenic diets can lead to weight loss and favorable changes in serum triglycerides and high-density lipoprotein cholesterol.

Evidence Based
PubMed Central, National Library of Medicine, 1983: The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation

These findings indicate that the ketotic state induced by the EKD was well tolerated in lean subjects; nitrogen balance was regained after brief adaptation, serum lipids were not pathologically elevated, and blood glucose oxidation at rest was measurably reduced while the subjects remained euglycemic.

Further Reading
Everyday Health, 2018: What’s the Difference Between Keto and Atkins?

There are a lot of moving parts with Atkins and its four phases. The ketogenic, or “keto,” diet, on the other hand, promotes one way of eating for the entirety of the diet. You’ll cut your carbs down to about 5 percent of your daily intake. Seventy-five percent of your remaining calories will come from fat and 20 percent from protein….

Evidence Based
PubMed Central, National Library of Medicine, 2007: Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial

Weight loss was greater for women in the Atkins diet group compared with the other diet groups at 12 months, and mean 12-month weight loss was significantly different between the Atkins and Zone diets (P<.05)…a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss.

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes…

Evidence Based
PubMed Central, National Library of Medicine, 2019: Effects of a Personalized VLCKD on Body Composition and Resting Energy Expenditure in the Reversal of Diabetes to Prevent Complications

The reversion of diabetes and the treatment of long-term obesity are difficult challenges. The failure mechanisms of rapid weight loss are mainly related to the wasting of lean mass. This single-arm study aims to evaluate the effects of a very low-calorie ketogenic diet (VLCKD) on body composition and resting energy expenditure in the short term reversal of diabetes mellitus Type 2…

Evidence Based
PubMed Central, National Library of Medicine, 2021: Alternative Dietary Patterns for Americans: Low-Carbohydrate Diets

The decades-long dietary experiment embodied in the Dietary Guidelines for Americans (DGA) focused on limiting fat, especially saturated fat, and higher carbohydrate intake has coincided with rapidly escalating epidemics of obesity and type 2 diabetes (T2D) that are contributing to the progression of cardiovascular disease (CVD) and other diet-related chronic diseases…

Evidence Based
PubMed Central, National Library of Medicine,  2019: Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes

People on ketogenic diets experience weight loss, because of lower insulin levels, a diuretic effect, and a decreased sense of hunger.

Evidence Based
PubMed Central, National Library of Medicine, 2021: The Effects of Exercise on β-Hydroxybutyrate Concentrations over a 36-h Fast: A Randomized Crossover Study

This study assessed β-hydroxybutyrate (BHB) concentration during a short-term fast and the degree to which an initial bout of exercise influences the rate of ketogenesis.

Evidence Based
PubMed Central, National Library of Medicine, 2020: Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet

A commonly discussed side effect of KD in media and online forums is “keto flu,” a cluster of transient symptoms generally reported as occurring within the first few weeks of KD.

7-day keto diet plan & meals

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The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat (up to 90% of your diet, in some cases). 

This change in macronutrient intake can teach your metabolism to burn fat, rather than sugars and carbohydrates, for energy. As a result, you may be able to burn the stored fat in your body more efficiently. This is known as ketosis, as your body is producing compounds known as ketones, rather than fat, for energy. When your blood ketone levels exceed 0.5 millimoles per liter, you have entered ketosis. 

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Whether you’ve been following the keto diet for years or you’re a beginner, this 7-day meal plan will help to give you some direction about what to eat for breakfast, lunch, and dinner on a low carb, high fat diet plan. Have a look at our guide to keto diet foods for what to eat if you’re struggling to get started

What you need to know before starting a keto diet

If you’re interested in starting a ketogenic diet, “it’s important to work with a dietitian to make sure you don’t miss essential nutrients or negatively impact your digestion, blood pressure, and social life”, according to Erin Kenney, registered dietitian and CEO of Nutrition Rewired.

Registered Dietitian

Erin Kenney is a registered dietitian from Boston who specializes in gastrointestinal disorders and sports nutrition. She has a Bachelor of Applied Science in Foods, Nutrition and Wellness Studies from the University of New Hampshire, and a Master’s degree in Nutrition Science from Framingham State University.

The keto diet is not for everyone. In particular, anyone living with a condition that affects their pancreas, liver, thyroid, or gallbladder or those with a history of disordered eating should speak to a medical professional before starting the keto diet. 

(Image credit: Getty Images)

What to eat on the keto diet

Kenney emphasizes that, for people following a ketogenic diet for weight loss, the balance of macronutrients is key. “Consuming even too much protein can throw someone out of ketosis. And the total daily allotment of carbohydrates to maintain ketosis is around 20-50 grams of net carbs for most people.”

According to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. This includes fatty fish like salmon and mackerel, avocados, full-fat (unsweetened) dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so they’re more keto-friendly.

  • Related: What fruits can you eat on keto?

Off-limit foods include higher carbohydrate fruits and vegetables (such as corn, beets, and sweet potatoes) and foods like sugary desserts, soda, wheat bread, crackers, and rice. 

Once you focus on higher-fat, lower-carb foods, designing a meal plan that will keep you in ketosis becomes easier than you might expect. We got Kenney’s recommendations for breakfasts, lunches, and dinners on a keto diet. Here are some of the suggestions she provides clients. 

Keto diet meal plan: Day 1

  • Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.  
  • Lunch: BLT salad with grilled chicken, tomatoes, and bacon over chopped romaine and blue cheese dressing. 
  • Dinner: Cabbage soup with sausage, greens, and melted parmesan.

(Image credit: Getty Images)

Keto diet meal plan: Day 2

  • Breakfast: Full-fat coconut yogurt with mixed nuts and berries. 
  • Lunch: Tuna salad in an avocado boat. 
  • Dinner: Chicken parmesan with tomato sauce and zucchini noodles. 

(Image credit: Getty Images)

Keto diet meal plan: Day 3

  • Breakfast: Toasted keto bread with avocado and smoked salmon
  • Lunch: Taco salad with chopped lettuce, ground turkey, tomatoes, red onions, and shredded Monterey jack cheese. 
  • Dinner: Broccoli-cheese soup.

(Image credit: Getty Images)

Keto diet meal plan: Day 4

  • Breakfast: Keto granola with coconut milk. 
  • Lunch: Lettuce wrap sandwich with romaine, turkey, cheese, tomato, and mayo. 
  • Dinner: Spaghetti squash boats with shrimp, tomato sauce, and melted mozzarella.

(Image credit: Getty Images)

Keto diet meal plan: Day 5

  • Breakfast: Scrambled eggs with creme fraiche and chives.
  • Lunch: Pesto zucchini noodles with grilled chicken. 
  • Dinner: Bun-less cheeseburgers with homemade aioli and bacon. 

(Image credit: Getty Images)

Keto diet meal plan: Day 6

  • Breakfast: A breakfast sandwich with keto bread, bacon, fried eggs, and avocado. 
  • Lunch: Cauliflower fried rice with chicken, eggs, and broccoli. 
  • Dinner: Lettuce wraps with ground pork stir-fried with onions, soy sauce, and sriracha. 

(Image credit: Getty Images)

Keto diet meal plan: Day 7

  • Breakfast: Smoothie with frozen strawberries, coconut yogurt, and coconut milk.  
  • Lunch: Quiche made with ham, cheese, and spinach. 
  • Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese. 

(Image credit: Getty Images)

Tips for following the keto diet

When following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. It’s also important to eat enough protein to maintain muscle mass without overdoing it. 

Of course, not all fat is created equal. Whether you’re eating keto or not, it’s best to choose fats that are less processed to support heart and brain health. For example, olive oil is lower in omega-6 fats than canola oil. You do need some omega-6 fats to keep your body healthy, but too many can be pro-inflammatory. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients, including omega-3 fatty acids and linoleic acid.

These days, it’s easy to find tasty swaps for the typical starchy foods you’ll have to skip on a keto diet. For example, instead of wheat pasta, you can try shirataki noodles or even pasta made from vegetables. Instead of sugary cereals, there are plenty of keto-friendly grain-free granolas made with roasted mixed nuts. 

You will also want to limit your alcohol intake, as your body processes alcohol before fat for fuel, which can prevent you from entering ketosis. Also, many alcoholic drinks (beer, excepted) contain sugar. In addition, because the initial stage of keto eating will cause your body to shed water weight, you’ll want to make an extra effort to stay hydrated. Drink plenty of water throughout the day to help aid in digestion, satiation, and overall wellbeing. Keeping one of the best water bottles to hand can help.

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Lizzy Briskin is a freelance writer focusing on food, health, lifestyle, travel, the outdoors and fitness. Her work has appeared in The Chicago Tribune, EcoWatch, Smart Mouth, Maed, Munchery, and more. She is also a chef, recipe developer and food photographer, having received professional culinary training at Cambridge School of Culinary Arts. Lizzy has lead a successful gluten-free and vegan food blog, and worked as a recipe editor in the meal kit industry.

The Disadvantages of the Keto Diet

Millions of people around the world have been ditching carbs and switching to a meal plan that almost eliminates carbs in favor of protein and fat. Doctors warn: this diet is not as safe as it might seem.

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What do these symptoms mean?

Diets and health

diets

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And despite its effectiveness in weight loss and its proven benefits for people with type 2 diabetes, it can be hazardous to health. What can happen to our body if we go on a keto diet without a doctor’s recommendation?

Article Contents

Keto Flu

Carbohydrates are the main source of energy for our cells. When we abruptly deprive the body of its usual “fuel”, trying to force it to “work on fat”, in the first days and even weeks it can “punish” us with a whole bunch of unpleasant sensations. Headache, mood swings, irritability, insomnia are the most common symptoms of the “keto flu” that most adherents of this diet experience in the first week. If you are determined to continue with your new meal plan, eat more salt and potassium-rich foods, and drink more water to restore electrolyte balance.

Muscle cramps

During ketosis – a state in which the body switches to fat as its main source of energy – sodium is actively removed from the liver. However, a lack of sodium and potassium often leads to muscle cramps, which can be quite painful. To deal with them, take potassium and increase the amount of salt in the diet.

Bad breath

The so-called “acetone breath” is a sign of ketosis, a process in which the body generates energy by burning fat that surrounds the internal organs. In addition to an unpleasant odor, this process is accompanied by the appearance of a metallic taste in the mouth – due to the fact that the body is more active than it normally produces acetone.

Skin rash

It’s not as common as the ketosis flu or bad breath, but sometimes small skin rashes appear due to the vitamin deficiency that many keto dieters face. They can be brown or light pink, they can be itchy or sensitive, but in any case, this is a sign that you should expand your list of products, take a multivitamin. If the rash does not go away, you should definitely consult a doctor.

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Changes in urine

After switching to a keto diet, the frequency of urination may change (they will become more frequent), as well as the color, smell and consistency of urine will become different. This is due to the process of burning glycogens – carbohydrates that accumulate in the liver.

Bowel problems

Constipation or diarrhea is another possible side effect of switching to a keto diet. As a rule, due to a sharp change in the type of food, people begin to eat more vegetables rich in fiber, which stimulates a more active bowel.