Best Keto Diet Plan

It feels like everyone and their mama has been talking about the Keto Diet recently, and if you are looking to lose weight and get healthy, you are probably wondering just what the keto diet is and if it is right for you! In this blog post, we are going to break down exactly what the keto diet is, as well as provide the best 7-day keto diet plan so you can start your keto diet off right!

What is the Keto Diet?

The Keto Diet, technically known as the Ketogenic Diet, is a low-carbohydrate, high-fat diet that has gained popularity in recent years due to its proven health benefits, including weight loss.

The Keto diet involves significantly reducing your carbohydrate intake and increasing fat consumption. This prompts your body to enter a metabolic state known as ketosis, where it burns fat for energy instead of carbohydrates. In turn, your liver produces ketones, which are used to fuel the brain and body instead of carbs.

Apart from aiding in weight loss, the Keto Diet has been shown to improve blood sugar and insulin levels. It has also been suggested to help manage several health issues, including diabetes, cancer, epilepsy, and Alzheimer’s disease.

Interestingly, there are several versions of the Keto Diet, and the choice of which to follow is dependent on personal preferences. For instance, the standard Keto Diet requires a strict reduction in carbohydrates, while the cyclical Keto Diet involves cycling between high-carbohydrate and low-carbohydrate days.

The Targeted Keto Diet allows individuals to consume carbohydrates around workouts, while the high-protein Keto Diet involves consuming more protein than the standard Keto Diet. Each version of the Keto Diet has its own set of guidelines for what foods to consume.

Pros and Cons of the Keto Diet

Like most diets, the Keto Diet also has some negative aspects that are important to consider before starting a keto diet plan. Below is a list of pros and cons to help you make the best decision for you and your lifestyle:

Pros

May Lead to Weight Loss. The keto diet could lead to weight loss because you are making healthier choices and are more aware of your eating habits.

May Improve Blood Sugar Levels. The keto diet has been shown to stabilize blood sugar levels due to consuming such a low percentage of carbohydrates.

May Stabilize Energy Levels. Some studies suggest that the keto diet causes more stable energy levels throughout the day. This is likely because your primary energy source is from fats, so you don’t have blood sugar spikes that come with high-carb meals.

May Reduce Inflammation. The Keto Diet causes your body to produce ketones during ketosis. Studies have shown that ketones reduce oxidative stress, which greatly affects inflammation. Ketones basically rev up your body’s antioxidant defenses and reduce free radicals, which reverse oxidative damage to your body.

May Improve Heart Health. Studies have shown that the keto diet can improve your cholesterol levels by increasing good cholesterol, which causes lower triglyceride levels. Triglycerides are a fat in your blood that can cause heart disease. Some studies even suggest that it can reduce the levels of bad cholesterol, specifically the small, dense LDL particles that are super dangerous for your heart.

Cons

Intense Side Effects: Some people experience side effects when starting the Keto Diet, which is commonly known as the “Keto Flu.” These side effects include nausea, fatigue, dizziness, lightheadedness, headaches, and increased irritability. For most people, these symptoms subside in a week or two. However, some people continue to experience these side effects.

Digestive Issues. Since some people don’t get enough fiber while following a Keto Diet, it is common to experience digestion issues such as constipation, diarrhea, and bloating.

Extremely Restrictive. The Keto Diet is extremely restrictive, which may cause poor overall adherence and potentially lead to Yo-Yo dieting, which could damage your metabolism in the long run. If you are someone who loves bread, pasta, and other whole grains, it may be better to find a diet that is more sustainable in the long run.

Possible Nutrient Deficiencies. The Keto Diet restricts food groups that contain necessary nutrients such as legumes, whole grains, and fruits. When following a Keto Diet plan, please make sure you are getting the necessary nutrients so your body can operate the way it should.

Can the Keto Diet Really Help You Lose Weight?

One of the biggest draws to the Keto Diet is weight loss! While, yes, weight loss is likely due to the keto diet, there are some things to keep in mind.

Just like with any diet, the main contributor to weight loss is a calorie deficit. When following the Keto Diet, you are tracking your macronutrients (Proteins, carbs, and fats) to ensure you stay within the recommended daily percentages.

The recommended macro percentages for a Keto Diet plan are:

5-10% Carbohydrates
55-75% Fat
15-35% Protein

For example, if you maintain your weight at 2000 calories and want to lose 1 lb a week, you would consume 1500 calories. A possible Keto Diet plan could look like this:

10% Carbohydrates (37.5g)
55% Fat (91.6g)
35% Protein (131.3g)

If weight loss is your goal with keto, I highly recommend tracking your food to make sure you are staying in a calorie deficit and staying close to these percentages. This will ensure your body primarily burns fat, and you get all the benefits from keto.

Just keep in mind going into the Keto Diet with the intention of only staying under your carb range may lead to weight loss initially, but you are likely to stall or even gain if you are eating too much fat, which could cause you to tip over your calorie range.

Tips to Succeed with The Keto Diet

If you have made it to this point and the Keto Diet sounds like something you want to try, here are a few tips to get you started:

Follow the 80/20 Rule. The 80/20 rule simply means 80% of the foods you consume are whole foods and healthy fats, and 20% of the foods you consume are fun foods. This not only ensures that you are not overdoing it on unhealthy saturated fats and highly processed foods, but it also allows you the freedom to enjoy foods you love regularly. Hello Cheesy Pizza Bowls! Some people enter into the Keto Diet with the mentality that they can eat double cheeseburgers all day as long as they take away the bun, and this is not only extremely unhealthy but also horrible for your body composition.

Don’t Skimp on the Protein: Another thing to keep in mind when eating Keto is to make sure you are prioritizing your protein! You definitely want to stay on the higher percentage of protein when it comes to your Keto macros because protein is essential for preserving your muscle mass. When you lose weight, that weight is not just from fat but also from muscle tissue and water. Eating enough protein will ensure the weight you are losing is primarily from fat so that when the weight is gone, you have enough muscle mass still to have a “toned” appearance and won’t be “skinny fat.” Protein also helps keep you full longer, as well as helps balance your hormones.

Don’t Expect Perfect: As with any diet, make sure you give yourself grace and don’t spiral when you fall off track. If you enjoy a pasta bowl with your friends and family one evening, that’s OK! Enjoy it, and move on! I also recommended giving yourself meals you enjoy with your friends and family and planning for it. This will be much more sustainable and allow you to still have a life!

7 Days Keto Diet Plan

If you think you want to give the Keto Diet a try, here is a 7-day Keto Diet meal plan to help get you started. Keep in mind this is just a sample plan and should not be treated as a prescribed meal plan. It is important to create a plan that centers around you and your goals.

Day 1

Breakfast: Scrambled eggs cooked in coconut oil with spinach and avocado slices.
Lunch: Grilled chicken breast with a side of cauliflower rice and steamed broccoli.
Dinner: Baked salmon with asparagus and a mixed green salad with olive oil and vinegar dressing.
Snack: Handful of mixed nuts (like almonds, walnuts, and pecans).

Day 2

Breakfast: Keto-friendly smoothie made with unsweetened almond milk, spinach, avocado, and protein powder.
Lunch: Tuna salad made with mayonnaise, chopped celery, and diced pickles served in lettuce cups.
Dinner: Zucchini noodles with creamy Alfredo sauce and grilled shrimp.
Snack: Celery sticks with cream cheese.

Day 3

Breakfast: Bacon and egg cups made in muffin tins with cheese and diced bell peppers.
Lunch: Turkey and cheese roll-ups with cucumber slices.
Dinner: Beef stir-fry with mixed vegetables (such as bell peppers, mushrooms, and broccoli) cooked in Coconut Aminos.
Snack: Hard-boiled eggs.

Day 4

Breakfast: Keto pancakes made with almond flour topped with sugar-free syrup and berries.
Lunch: Chicken Caesar salad with grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing.
Dinner: Pork chops with roasted Brussels sprouts and a side of mashed cauliflower.
Snack: Sugar-free Greek yogurt with a sprinkle of chia seeds.

Day 5

Breakfast: Sausage and cheese omelet cooked in butter.
Lunch: Egg salad wrapped in lettuce leaves with a side of cherry tomatoes.
Dinner: Grilled steak with roasted asparagus and a side salad with ranch dressing.
Snack: Sliced cucumber with guacamole.

Day 6

Breakfast: Coconut flour porridge topped with sliced almonds and a drizzle of sugar-free syrup.
Lunch: Shrimp and avocado salad with mixed greens, cucumber, and lemon vinaigrette.
Dinner: Baked chicken thighs with green beans almondine.
Snack: Sugar-free jello topped with whipped cream.

Day 7

Breakfast: Keto-friendly breakfast burrito made with scrambled eggs, cheese, and bacon wrapped in a low-carb tortilla.
Lunch: Tuna-stuffed avocados with a side of radish and cucumber salad.
Dinner: Grilled salmon with lemon butter sauce and steamed broccoli.
Snack: Pepperoni slices with cream cheese.

Recipes you may like:

Keto Turkey Stuffed Bell Peppers
The Best Keto Almond Pancakes Recipe
Keto Egg Muffins — Quick & Easy Breakfast Recipe