How to start a 7-day keto diet plan? What are the steps for beginners to follow a ketogenic diet? Discover the essential tips and macronutrient breakdown for a successful 7-day keto diet.

Introducing the 7-Day Keto Diet Plan

Ketogenic diets have been a popular approach to weight loss and health management for decades, with various forms of ketogenic diets being used to facilitate weight loss and address conditions like diabetes and epilepsy. The key to a ketogenic diet is achieving a metabolic state called ketosis, where the body starts burning fat for fuel instead of carbs and sugar. This process also leads to the production of ketones in the liver, known as ketogenesis.

Atkins 20® and Atkins 40® are examples of ketogenic diets, but they are less restrictive than the standard keto diet, as they allow for a gradual increase in carb intake as you progress through the diet. In this 7-day keto diet plan, we’ll follow the guidelines of Atkins 20®, where net carbs are limited to 20g or fewer per day during the initial two-week induction phase to ensure ketosis is achieved.

The Macronutrient Breakdown of a Keto Diet

A well-constructed keto diet is typically low in carbs, moderate in protein, and high in healthy fats. The macronutrient breakdown for this 7-day keto diet plan is 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 healthy fats, such as olive oil, coconut oil, eggs, avocados, cheese, and fish.
• 20-30% protein: Eating an adequate amount of protein is important to supply the liver with amino acids, which help make new glucose for the cells and organs 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.
• 5-10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. It’s important that the carbs you do consume come from vitamin and mineral-rich foundation vegetables to ensure you’re getting all the required nutrients, especially fiber.

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, 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 to ensure 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

Exercising regularly can help you achieve ketosis by aiding your body in using up its carbohydrate stores. 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 experience what’s known as the “keto flu.” This is a temporary side effect experienced by some people when they start the keto diet, characterized by headaches, weakness, and poor concentration. Don’t throw in the towel! Electrolytes and water are quickly depleted on a keto diet, so make sure you’re staying hydrated and replenishing your electrolytes to alleviate these symptoms.