A 7-Day Keto Meal Plan for Weight Loss

A 7-Day Keto Meal Plan for Weight Loss

Initially, a Keto meal plan was used to treat seizures of epilepsy, then an unusual menu attracted the attention of athletes and people who wanted to lose weight. What are the features of this method? Let’s read and find out.

A Keto meal plan is based on the consumption of fats, proteins and the minimum amount of carbohydrates. In the original version, which was used to treat epilepsy, predominantly in children, the ratio of fats, proteins and carbohydrates was 4: 1: 1. In variants for weight loss, the proportions changed somewhat towards increasing proteins.

The essence of this Keto meal plan is to bring and keep the body in a state of ketosis. Carbohydrates, which are converted into glucose and have the property of accumulating in muscle tissues and liver, are the main source of energy for the body.

With a deficiency of carbohydrates, the body consumes a glycogen reserve, and then as a source of energy begins to use fat stores, splits fat cells, which in turn produce ketone bodies.

It is the ketone that serves as a source of energy for the brain and other organs. The process can occur only if the amount of consumed carbohydrates does not exceed 100 g.

A Keto meal plan has much in common with low-carbohydrate diet. It also reduces the intake of carbohydrates, but their number exceeds 100 g and the process of ketosis does not occur. If you decided to try this diet, your meat plan can be the following:

Sunday

Breakfast: poached eggs with asparagus. Lunch: vegetable salad and a piece of grilled tune. Dinner: chicken lettuce wraps. Snack: kale chips.

Monday

Breakfast: green smoothie. Lunch: zucchini noodles. Dinner: chicken soup. Snack: roasted almonds.

Tuesday

Breakfast: scrambled eggs with avocado and tomato. Lunch: a piece of grilled salmon with cabbage or an apple. Dinner: a piece of fish with lemon and vegetable salad. Snack: celery sticks with almond butter.

Wednesday

Breakfast: scrambled eggs. Lunch: vegetable salad. Dinner: a piece of grilled chicken with vegetables. Snack: roasted sunflower seeds.

Thursday

Breakfast: scrambled eggs with beef. Lunch: cucumber and tuna salad. Dinner: a piece of baked turkey with green salad. Snack: fried zucchini.

Friday

Breakfast: egg muffins. Lunch: a piece of grilled beef with green salad. Dinner: chicken soup. Snack: Roasted Cauliflower Hummus with vegetables.

Saturday

Breakfast: vegetable frittata. Lunch: broccoli soup. Dinner: chicken with lemon. Snack: apples.

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