A ketogenic diet is based on ketosis, a metabolism-boosting process that makes your body work entirely on fat, inducing weight loss and helping you shed all the fat from your body. This diet is mainly composed of eating protein and fiber with just a few healthy fats to maintain your body energized as well while avoiding any carbohydrate.
The Perfect 7-day Plan you Need to Achieve ketosis & Lose Weight Faster
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1st Day: Monday
The breakfast on the first day will consist of protein and fatty acids, making sure you don’t elevate your cholesterol levels and at the same time include protein that helps you build and maintain muscle. What’s more, you will need to add fiber from veggies and some tasty addition, making the breakfast much better.
- 3-Egg Omelet
- Parmesan or Mozzarella Cheese
- One or Two Sausages
At lunch, you should reduce your protein intake and focus more on fat and fiber, especially from veggies and other nutritional natural products.
- A BLT salad would work
Made of bacon, tomatoes,and lettuce, you can include an avocado for a tastier result.
At night, it is critical to eliminate non-healthy fats and focus more on protein and fiber. This way you will keep away from snacks or other damaging habits.
- 250g of Baked Salmon
- A Cup of Asparagus or Green Peas
2nd Day: Tuesday
Again, focus on eating lots of protein and some fat in the morning. This will give you a boost on energy and help you feel fuller throughout the day.
- 2-3 Fried Eggs
- 200g of Bacon
At lunch, also make sure to eat fiber and ingest a little fat for your organism. Remember your body is working with fat while in ketosis, so it is essential to consume just enough.
- Spinach Salad
- A Vinaigrette Sauce with Olive Oil
Protein and fiber are essential for a pleasant late afternoon or nighttime meal, as they will keep you satiated.
- Burger (bun-less)
3rd Day: Wednesday
On Wednesday you will make a baking recipe, consisting of protein, fiber,and fat entirely. This recipe may last from 2 to 5 days depending on your hunger.
- 8 Full Eggs
- 250g of Bacon
- 100g of Shredded Cheese
- A Tablespoon of Olive Oil
- A Cup of Veggies
Cook it for 30 minutes in the oven at 350 ºF. Then store it in the fridge and cook when needed. Eat one portion at breakfast.
Based on essential fatty acids and fiber, this recipe for lunch will easily taste delicious as well.
- 200g of Walnuts
- 100g of Cottage Cheese
- Hot Sauce
- Tomato & Lettuce
At night, again, focus on something rich in fiber and protein instead of fat. This way you will be fuller and prevent waking up at night for cravings.
- Chopped Mushrooms
4th Day: Thursday
Take upon the same récipe as Wednesday, with the baked eggs with veggies and bacon. This protein and fat-rich breakfast will keep you energized throughout the day.
- One portion of baked eggs, bacon,and veggies
There’s nothing more important for a great meal than the right amount of protein and healthy fats to maintain your diet and enter ketosis.
- 200g of Tuna
- Salad: Tomato and Lettuce
Try to avoid fat at night once again, focus on protein and fiber. Here, a well-made salad will come perfectly well.
- Shredded Cabbage
- Chopped Onions
- 200g of Meat
- 1 Egg
- Red Peppers
- A Little Butter
5th Day: Friday
Here you may choose between the same baked eggs+bacon preparation or pick a new one rich in protein and fat.
- 3 Fried Eggs
- A Cup of Coffee with Coconut Oil
Here you will focus on a nice salad with fiber and rich complex carbs. We recommend the following:
- Slaw with Mustard
- Baked Cabbage
If you ever think that a fast food option is not right to reach ketosis, then you need to think again. Here you have the perfect fiber and protein-rich choice for the night. It comes with a few carbs, yet it will keep you satiated throughout the night.
- Whole Tortilla
6th Day: Saturday
Here you can repeat the baked eggs + bacon portion for more protein or instead do the following:
- 3 Hard Eggs
- 2 Sausages
- A Cup of Veggies
Ketosis is hard to reach, but once you’re there, it is totally easy to maintain. That’s why you can get a little creative and do something like this:
- A Cup of Veggies: Brussels or Broccoli
- Whole Tortillas
- Add Hot Sauce to Spicy Up
For Saturday night you may think of going out with your friends or family, then very likely you will need something fast and easy to do yet nutritious and ketosis-oriented.
- 200g Roasted Pork
- Roasted Vegetables
7th Day: Sunday
In Sundays, waking up early to eat is a total annoyance. However, we have the perfect solution for that:
- Full Avocado
- Take the Last Portion of Baked Eggs + Bacon + Veggies
- Or Make 3 Fried Eggs
Protein and fiber are the best way to make your lunch feel amazing. Even though you can pick anything you want, we recommend this:
- 250g of Chicken
No one ever told you this, but the right tasty recipe can also help you reach ketosis without any carbs or sugar that could harm the process. Here’s how:
- 250g Steak
- 100g Mozzarella Cheese
- 50g Pork
Cook everything in the oven for 15 minutes at 350ºF.