How to Design Your Own Keto Diet: 7 Days Example
Due to the ketogenic diet's success in helping people lose weight and improve their general health, it has become incredibly popular in recent years.
However, creating an effective keto diet plan remains difficult.
With the help of a 7-day example, we will walk you through the process of creating your keto diet plan in this article.
Keto Diets Types:
A keto diet induces ketosis, a state in which the liver produces ketones through a process known as ketogenesis and the body switches to using fat for energy instead of carbs and sweets.
Although the Atkins 20® and Atkins 40® ketogenic diets share many of the same concepts as the conventional keto diet, they are more adaptable as people move up the carbohydrate pyramid and have access to a wider variety of food alternatives and a better macronutrient balance.
To achieve ketosis, the Atkins 20® diet requires that net carbohydrate intake be limited to 20 grams or less per day for two weeks during the induction phase.
After ketosis has been achieved, modest quantities of net carbohydrates are then gradually added back into the diet.
While following a ketogenic diet, it's important to consume 20–30% of calories as protein since this helps the liver get the amino acids it needs.
To meet the body's nutrient needs, make sure that the limited carbohydrate intake comes from vegetables that are abundant in vital vitamins, minerals, and dietary fiber.
Your Keto Diet Plan for the Next 7-Days:
For the majority of people, keeping in ketosis is possible with a daily carbohydrate intake of no more than 50 grams.
This seven-day ketogenic diet plan sample illustrates how to follow the Atkins keto diet while still enjoying a variety of delicious meals, with a daily average of 20.5 grams of net carbohydrates.
1. Day 1: Monday:
20.7g of net carbohydrates overall.
Scrambled eggs with sautéed onions and cheddar cheese for breakfast (4.6g net carbohydrates).
Atkins Peanut Butter Fudge Crisp Bar, 2g net carbohydrates.
6 oz. Deli Ham served with 12 Hass avocados atop 2 cups of Mixed Greens for lunch (5.8g net carbohydrates).
12 cups of sliced cucumbers, 5 huge black olives, and 2 tablespoons of blue cheese dressing.
(4.5g net carbohydrates) Snack: Dinner (3.8g net carbs): 3/4 medium zucchini sliced into sticks with 2 oz. of provolone cheese Broccoli with a Herb-Butter Mixture with Baked Catfish
Today's diet tip is:
On the ketogenic diet and the diuretic impact of low-carbohydrate diets like the Atkins keto diet.
As a result, it is advised to drink six to eight glasses of water daily. Insufficient hydration can cause symptoms like constipation, dizziness, and a need for sweet or carb-rich meals, especially at the beginning of a low-carb diet.
To guarantee proper consumption of electrolytes, it is also advised to add more salt to one's diet. One can think of enjoying a broth that is high in sodium or adding more salt to food.
2. Day 2: Tuesday:
On this day, 20.1g of net carbohydrates are ingested in total. One breakfast consists of an Atkins Frozen Farmhouse-Style Sausage Scramble, which includes 5g of net carbohydrates.
1 cup of thinly sliced red bell pepper and 2 tablespoons of ranch dressing are combined as a snack, adding up to 4.4 grams of net carbohydrates.
One serving of tuna-celery salad with mixed greens, three cherry tomatoes, and 5.4g of net carbohydrates make up the lunch.
The second snack has 2.2g of net carbohydrates from 1 stalk of celery and 2 Tbsp of cream cheese.
Last but not least, the supper includes a 7 oz. bone-in pork chop and Cauliflower-Cheddar Mash with 3.2g of net carbohydrates.
The tip of the day for staying on a ketogenic diet is:
To exercise frequently, as regular exercise might make entering ketosis easier by helping the body use its glucose stores.
3. Day 3: Wednesday:
19.7g of net carbohydrates are consumed during the day.
The day's menu calls for an Atkins strawberry smoothie for breakfast, a low-carb spinach and Swiss cheese omelet for lunch, grilled chicken over baby spinach, tomato, and avocado for dinner, and ham with cream cheese and dill pickle spears for a snack.
It's crucial to remember that those new to the ketogenic diet may experience transient side effects known as the "keto flu," including headaches, weakness, and impaired focus. It is advisable to stick with the eating plan despite these negative effects.
Today's keto tip: Get moving!
The body loses electrolytes and water quickly while starting a ketogenic diet. As a result, it's crucial to drink enough water and increase your salt and potassium consumption. Also, it might be advantageous to obtain adequate sleep and include healthy fats in one's diet.
4. Day 4: Thursday:
19.3g of net carbohydrates are permitted in total per day.
A cheese and spinach omelet with avocado and salsa, an Atkins French Vanilla Shake, an Atkins Frozen Crustless Chicken Pot Pie, Monterey Jack cheese-topped zucchini sticks, and a cheeseburger with pepper jack cheese, tomato, avocado, and romaine lettuce are among the meals planned for the day.
A recipe for Chocolate Pecan Pie Bites that is acceptable for all phases of the Atkins diet is supplied for individuals who have a sweet tooth, but you should be advised that one serving will add 1.8g net carbohydrates and 7.1g of fat to the day's meal.
For those looking for additional low-carb dessert ideas, Atkins has a sizable recipe collection.
5. Day 5: Friday:
The total net carbohydrate consumption for today is 21.9g, which includes 2.6g of net carbohydrates from the breakfast of two big eggs, 1/4 cup of grated cheddar, and 4 tablespoons of salsa Cruda.
Atkins Frozen Chili Con Carne (6.9g net carbohydrates) for lunch with a side of 2 cups of mixed greens and 2 teaspoons of Italian dressing.
As a snack, an Atkins Café Caramel Shake with 2g net carbs.
Another snack has 4.4g net carbohydrates from a cup of sliced red bell pepper and 2 tablespoons of ranch dressing.
Supper is a 6g net carb half of a California Cobb salad from California Pizza Kitchen with ranch dressing.
Today's keto advice is:
Think about having supper with friends or family at the end of the week. You don't have to prepare every meal to follow a low-carb diet.
6. Day 6: Saturday:
The meal plan for the day has 20.7 grams of net carbs overall. A red bell pepper filled with creamy eggs and spinach for breakfast has 4.9 grams of net carbohydrates.
A strawberry smoothie with 1 gram of net carbohydrates is had as a snack, and a tuna salad with 2.5 grams of net carbs, 4 ounces of tuna, 2 celery stalks, 1 dill pickle spear, and 2 tablespoons of mayonnaise is consumed for lunch.
Another snack has 4.5 grams of net carbohydrates and is made up of 1 portobello mushroom cap, 1/4 cup of salsa Cruda, and 1 ounce of pepper jack cheese.
7.8 grams of net carbohydrates are present in a meal of 5 ounces of Italian sausage, 1/4 medium onion, 1/2 red bell pepper, 2 cups of baby spinach, 1/2 cup of sliced mushrooms, and 2 teaspoons of blue cheese dressing.
The keto tip of the day advises:
especially on special occasions, a low-carb beverage may be enjoyed without deviating from the low-carb diet.
7. Day 7: Sunday:
The total daily intake of net carbohydrates is 20.8g. Breakfast options include 2.9g net carbohydrates in Pumpkin Flax Pancakes.
5 snap peas and 2 ounces of cheddar are eaten as a snack, yielding 1.7g net carbohydrates. 6 ounces of chicken breast, 5 radishes, and 2 tablespoons of creamy Italian dressing make up the lunch, which has 3.1 grams of net carbohydrates.
Two stalks of celery and two tablespoons of cream cheese are taken as a second snack, yielding 3.2g of net carbohydrates.
The 9.9g net carbohydrates in the baked fish and Chermoula over broccoli for dinner. To keep on track with a low-carb diet.
today's keto tip involves:
Going to the store and food planning for the next week.
In Conclusion:
Creating your keto diet plan may first seem difficult, but with the appropriate advice and information, it can be a quick and easy approach to reaching your health objectives.
By following the seven-day example we've given, you may design a tailored keto diet plan that suits your needs and way of life.
Keep in mind to maintain consistency, drink enough water, and seek medical advice before making any major dietary changes.