Losing 10lbs In a Week – is one of the most common goals set by those intending to lose weight fast.
However, several people find it difficult to achieve this due to several reasons, including lack of commitment, inability to resist hunger, improper food intake, etc. and some people have even lost hope since their efforts seems unrewarding.
But, guess what?? Losing 10lbs In A Week is very simple than you could ever imagine – yes!
The basic thrust of this article is to show you How to lose 10lbs In a Week simply by following an Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss.
Some other things you will learn in this article includes – The meaning of Keto diet, its importance to your weight loss campaign, keto-friendly foods, foods to avoid on the keto diet, and lots more.
So, what else??
Let’s get started now!
What Is Keto?
A Ketogenic diet, also called the keto diet is a low-carb, moderate protein and high-fat eating plan specifically designed to drive your body into the “ketosis” state.
Ketosis simply refers to a natural metabolic state where your body is able to produce excess ketones out of fat. It will then transform them into usable energy instead of carbohydrates.
For your body to go into ketosis, your carb intake must be extremely low, and this is the major essence of a Ketogenic diet.
Having said that, the keto diet is medically proven to be highly beneficial to the human health and it is also associated with weight loss, reduced risk of type 2 diabetes, as well as moderate blood sugar levels.
With a Keto diet, you no longer have to worry about what to eat or what not to eat again, and you will also say no to calculating your macro portions to reach ketosis.
Some of the Keto-Friendly Foods include, but not limited to the following:
Nuts and seeds: Almonds, pumpkin seeds, flax seeds, cashews, Coconut chips.
Protein: Eggs, Fish, Dark meat chicken, Tuna.
Oil and Fats: Avocado oil, Olive oil, Full-fat Greek yogurt, Coconut oil.
Fruits and Veggies: Avocado, Leafy greens [like spinach, lettuce, and arugula], Blackberries, Tomatoes, Mushroom.
Dairy Products: Cheddar cheese, Feta cheese.
Beverages: Water, Plain tea, Black coffee.
7-DAY KETO DIET MENU SAMPLES
For better results, we will show you two different 7-Day samples Keto Diet meal plan which you can follow for weight loss. Each sample contains high-fat, low-carbohydrates, as well as a moderate amount of protein.
Let’s get started:
7-Day Keto Diet Menu Sample 1
Breakfast: Scrambled egg lettuce wrap with avocado and cilantro
Snack: Nuts Lunch: kale salad with grilled chicken with olive oil dressing.
Snack: bell pepper with guacamole
Dinner: Steak with cauliflower rice
Breakfast: Baked egg in an avocado cup
Snack: Macadamia nuts
Lunch: Tuna salad with a side of green salad
Snack: Sliced cheese or cold cut turkey roll-ups
Dinner: Chinese Beef and broccoli
Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts
Snack: Turkey jerky (choose the one with no added sugar)
Lunch: Cauliflower fried rice
Snack: Sliced cheese
Dinner: Roast beef with sautéed mushroom and zucchini]
Breakfast: Blackberry protein shake with kale and almond butter
Snack: Zucchini parmesan chips
Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack: Bacon deviled eggs
Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Breakfast: Fried eggs with bacon and a side of greens.
Snack: 1/2 cup coconut chips
Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.
Snack: Celery sticks dipped in almond butter.
Dinner: Meatloaf on a bed of watercress salad
Breakfast: Feta cheese and spinach omelet.
Snack: Bacon wrapped asparagus.
Lunch: Chicken wings with celery sticks.
Snack: Cocoa Coconut milk smoothie
Dinner: Grilled chicken with bell peppers and tomatoes
Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds
Snack: Cheese crisp
Lunch: Chicken salad wraps
Snack: Peanut butter fat bombs
Dinner: Grilled salmon with a side of cauliflower rice
7-Day Keto Diet Menu Sample 2
Breakfast – Fried Eggs & Tomatoes
Lunch – Stuffed Bacon Burgers
Dinner – Goat Cheese Frittata with Spinach
Snack – Raspberry Lemon Popsicles
Breakfast – Scrambled Eggs with Cheese
Lunch – Simple Lunch Salad with Tuna
Dinner – Stir-Fried Beef with Orange
Snack – Chocolate Peanut Butter Balls
Breakfast – Herbed Eggs
Lunch – Chicken & Mushroom Soup
Dinner – Chicken & Bacon Sausage Stir Fry
Snack – Baked Parsnip Chips
Breakfast – Ham & Eggs with Cheddar & Chives
Lunch – Greek Frittata
Dinner – Salmon with Avocado & Lime
Snack – Salted Almond and Coconut Bark
Breakfast – Blender Pancakes
Lunch – Garlic Cauliflower
Dinner – Cheats Pasta with Cheesy Tomato Sauce
Snack – Jalapeno Popper Balls
Breakfast – Mini Crust Less Quiches
Lunch – Ham & Cheddar Wraps
Dinner – Chicken Quesadilla
Snack – Corndog Muffins
Breakfast – Chocolate and Peanut Butter Muffins
Lunch – BLT (Bacon Lettuce & Tomato) Wrap with Avocado
Dinner – Shrimp & Mushroom with Cheat Noodles
Snack – Microwave Brownies
List of Foods Not To Eat On the Ketogenic Diet
Now that we’ve successfully discovered the foods to eat on the keto diet, it is much more important to know the foods to avoid in the diet as well.
You need to avoid these foods because they will reduce the efficiency of your keto diet and also ruin your weight loss efforts:
Grains or starches: Wheat-based products, cereals, rice, etc.
Sugary foods: Soda, fruit juice, cake, ice cream, etc.
Fruit: All major fruits, except avocados and a few portions of berries.
Beans or legumes: Kidney beans, peas, lentils, etc.
Root tubers and vegetables: Carrots, Sweet potatoes, potatoes, etc.
Low-fat or diet products: These highly processed products are often high in carbohydrates.
Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
Juices, to mention but a few