Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss; Lose 10lbs in A Week

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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?

Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss; Lose 10lbs in A Week

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.

Keto-Friendly Foods

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.

Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss; Lose 10lbs in A Week

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

Day 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

Day 2

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

Day 3

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]

Read: 10 Matcha Green Tea Smoothie Recipes for Weight Loss

Day 4

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 

Day 5

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

Day 6

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  

Day 7

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

Read: 3 Day Military Diet Substitutions: List of Best Food Substitutes

Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss; Lose 10lbs in A Week

7-Day Keto Diet Menu Sample 2

Day 1

Breakfast – Fried Eggs & Tomatoes

Lunch – Stuffed Bacon Burgers

Dinner – Goat Cheese Frittata with Spinach

Snack – Raspberry Lemon Popsicles

Day 2

Breakfast – Scrambled Eggs with Cheese

Lunch – Simple Lunch Salad with Tuna

Dinner – Stir-Fried Beef with Orange

Snack – Chocolate Peanut Butter Balls

Day 3

Breakfast – Herbed Eggs

Lunch – Chicken & Mushroom Soup

Dinner – Chicken & Bacon Sausage Stir Fry

Snack – Baked Parsnip Chips

Read: 4 Crash Diets That Can Help You Lose Weight Fast and Safe

Day 4

Breakfast – Ham & Eggs with Cheddar & Chives

Lunch – Greek Frittata

Dinner – Salmon with Avocado & Lime

Snack – Salted Almond and Coconut Bark

Day 5

Breakfast – Blender Pancakes

Lunch – Garlic Cauliflower

Dinner – Cheats Pasta with Cheesy Tomato Sauce

Snack – Jalapeno Popper Balls

Day 6

Breakfast – Mini Crust Less Quiches

Lunch – Ham & Cheddar Wraps

Dinner – Chicken Quesadilla

Snack – Corndog Muffins

Day 7

Breakfast – Chocolate and Peanut Butter Muffins

Lunch – BLT (Bacon Lettuce & Tomato) Wrap with Avocado

Dinner – Shrimp & Mushroom with Cheat Noodles

Snack – Microwave Brownies

Read: How to Use Coconut Oil for Weight Loss

Easy 7-Day Ketogenic Diet Meal Plan for Weight Loss; Lose 10lbs in A Week

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.

Alcohol

Artificial Sweeteners

Juices, to mention but a few

 

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