There are countless keto diet plan recipes that will help you eat healthily and make you lose weight. Before you begin your ketosis, you need to know that it takes some time to get used to the whole process.
And this time might take about two weeks of low carb eating before you get used to the keto diet. However, during this period, you will have headaches, fatigue, and some gastrointestinal disorder- before you adapt.
This diet plan is all about limiting your calorie intake such that you lose weight. When you restrict your calorie intake, your body will regulate its appetite as you cut down on sweets and processed foods.
Also, this diet plan is designed in a way that you get three healthy and balanced meals a day. These meals contain fiber, sufficient protein intake, and hydration.
However, on a ketogenic diet plan, you should try as much as possible to avoid these foods:
- Artificial sweetener- equal, Splenda, acesulfame, saccharin, and sucralose.
- Processed foods- foods that are no longer in their raw and natural form. If the food contains carrageenan, do not eat it.
- Grains- oats, wheat, barley, and rye. Also, do not eat pasta and bread during this period.
- Low-fat products- gluten, diet soda, drinks, and Atkins products.
Below are amazing keto diet plan recipes to lose weight and burn fat in no time. Read on.
7 Keto Diet Plan Recipes For Fat Burning And Quick Weight Loss
1. Fats and Oils
Fats and oils on a keto diet sound odd right? You need to consume fat to lose weight. However, these fats should be healthy for you to get the benefits.
This is because healthy fats contain nutrients that can help you burn fat and ultimately lose weight. Not only that, they will help improve your general health and wellbeing.
The healthy fats that are to be included in a ketogenic diet plan are:
- Coconut or olive oil
- Dark Chocolate
- Greek yogurt
- Canola oil
- Heavy Cream and Milk
The benefits of vegetables on any weight loss program cannot be overemphasized as they give the body nutrients that fats and proteins cannot. For the healthiest type of vegetables, opt for leafy green veggies and make sure they are organically grown.
Simply put, this means that the type of veggies you will eat on a keto diet plan should be grown without the help of fertilizers or any pesticides.
To ensure the quality of your veggies, it is best that you grow them in your garden. With this, you will have unlimited access to leafy green veggies at any time, in the purest and unadulterated form.
3. Seeds And Nuts
Nuts are rich sources of protein and other nutrients. Also, they make the perfect snack and can help control excessive cravings. However, nuts, on a weight loss plan should be consumed in moderation as too much may have an adverse effect on the health.
The best type of nuts to be consumed on a keto diet plan are the roasted ones because they contain they have the most nutrients. However, you should avoid peanuts as much as possible because they are classified as legumes. And legumes, are not suitable for consumption for anyone on a ketogenic diet.
For the safe type of nuts to be consumed on a keto diet, they are the following:
- Sunflower seeds
- Flax seeds
- Chia seeds
Protein is a class of food that supplies the body with energy which is essential for you to get through ketosis. As good as they are, proteins should be in moderate proportion to fat in your diet. As this will help you lose weight fast!
These foods are sources of protein that can be included in your diet: Bacon, whole eggs, beef, turkey, pork, chicken, salmon, tuna, and catfish.
When you are on a keto diet, you are likely to get dehydrated fast. And this is why a keto diet has a natural diuretic effect on people. Hence, you need to keep yourself hydrated. This is where water comes to play.
Water is the best dink we can ever have, and it helps to rid the body of toxins. To stay hydrated during ketosis, drink a minimum of eight glasses of water every day.
What To Eat On A Ketogenic Diet Plan- A 7-Day Keto Diet Plan Recipes
Breakfast- 3 Egg Omelet with Spinach, Cheese, and Sausage
Lunch- BLT Salad
Dinner- Cheese-Stuffed Bunless Burgers
Breakfast- Fried Egg Plate
Lunch- Spinach Salad
Dinner- Coconut-Lime Skirt Steak
Breakfast- All Day Keto Breakfast
Lunch- Easter Frittata
Dinner- Easy Paprika Chicken
Breakfast- Dark Chocolate Coconut Chia Pudding
Lunch- BLT wraps (bacon, tomato, and lettuce)
Dinner- Chipotle Steak Bowl
Breakfast- Eggies and Fat Coffee
Lunch- Spam Fries and Cole Slaw
Breakfast- Sausage, Egg, and Cheese
Lunch- Chicken Noodle Soup
Dinner- Taco Pie
Breakfast- Egg and Avocado
Lunch- Turkey and Cheese Roll-ups
Dinner- Broiled Salmon
Benefits Of Being On A Keto Diet Plan
1. Weight Loss
It is only normal to say that one of the benefits of a keto diet is weight loss. Since the diet uses body fat as a source of energy, weight loss is inevitable.
When you get on a keto diet, your insulin level drops at a considerably high rate which then turns your body into a fat-burning machine.
2. Controls Blood Sugar
Keto diet helps to naturally reduce the level of the blood sugar, and this is because of the types of food you eat. This keto diet is a more effective way to prevent and even manage diabetes.
3. Lowers Cholesterol & Blood Pressure
A keto diet helps to improve cholesterol and triglyceride levels which cause arterial build-up. Also, foods with high-fat and low carbs help to boost HDL and reduce LDL as opposed to low-fat diets.
Since high blood pressure is often associated with excessive weight gain, keto will help you lose weight. And this, in turn, will help normalize your blood pressure.
4. Boosts Mental Focus
Most people use this diet to improve their mental ability or performance. Ketones are an excellent source of brain boosters, and they are produced when you lower your carb intake.
When you eat less carb, this prevents big spikes in your blood sugar. And all of these will help improve your focus, concentration, and mental performance.
It is best to mention that increased intake of fatty acids also can help improve the way our brains function.
5. Helps Reduce Acne Breakout
It is just normal for you to notice positive changes and improvements in your skin once you begin the diet. This is because you eat healthily and you adopt a healthier lifestyle.
Switching to a low-carb diet helps to reduce inflammations and lesions. This means that there is a relationship between severe acne breakouts and eating high-carb. In addition to clean eating, reduce dairy intake and adopt a strict skin cleaning regimen.
- Be faithful to your diet: Keep your carbs as low as possible during the first month of your ketosis. Cut down on sweets, diet soda, and foods with artificial sweeteners. This will help reduce your sugar cravings and you can be sure to see faster and better results.
- Check what you eat: It is so easy to over-eat carbs as they are hidden in almost everything you eat. Keeping track of what you eat will help you take heed unto yourself and make you accountable as possible.
- Drink water: This is the second time this is coming up in this post! Dehydration causes a lot of the problems that arise when on a keto diet. Also, you have to supplement electrolytes as much as you are drinking water. To scale through this keto period, drink more water, add salt to your foods, and take multivitamins. However, if you are still having problems, you can get individual electrolyte supplements.
Since the ketogenic diet has been proven to be an efficient way to lose weight, this is why the above foods and the 7-day keto diet plan recipes are here for you.
This will help you know what and what not to eat, and will also help you get all the necessary nutritional benefits all through the period of ketosis.