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With the meal plan making all of the right choices, you’ll naturally start losing weight and getting healthy. Here, we provide an explanation of the keto diet and a free keto diet plan that you can easily follow anytime, anywhere.

You may be thinking, how on earth do people stay with keto without feeling deprived, hungry, and cranky? However, if you find yourself eating low-carb packaged foods, then we suggest using total carbs rather than net carbs as your guide. ↩ This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction [weak evidence].

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Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.     Week 1 of the keto diet meal plan Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 of the keto diet meal plan Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner)   Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? Berries Berries, just like avocados, are fruits that are very ideal for ketogenic diet, but do need to be consumed in small amounts due to their carb content. Vegetarians can also eat eggs and some forms of dairy as part of the diet. But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets: Obesity Reviews 2016: Impact of low‐carbohydrate diet on body composition: meta‐analysis of randomized controlled studies [strong evidence for fat mass loss on very low-carb diets in particular] RCTs of low-carb interventions for weight loss ↩ There appears to be a disconnect between anecdotes and published research. Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

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Typical of Atkins 20 ®, this 7-day keto plan is broken down as follows: 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. 5 g net carbs Keep low-carb, high-fat dipping sauces, such as salad dressings and flavored mayonnaise, handy when you’re eating. Quickly refer to the allowed/disallowed foods reference guide any time you need to see what you can eat in order to stay in a state of ketosis. But your fat stores carry enough energy to potentially last for weeks. Within just a couple days of cutting out carbs and raising fats, ketone concentrations in the blood rise and the brain will begin using them for energy preferentially.

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Organ meats are also nutrient dense and often cheaper than regular meat. They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood (83, 84, 85 ). Touting their discovery as “a great step forward in weight loss history,” the judges were quick to offer up their hard earned cash to back the entrepreneurial pair. “We were shocked. There are also quick and easy, budget-friendly and many more options. CLICK HERE TO DOWNLOAD THE PDF You can get the results want from the keto diet by setting yourself up for success. If you don’t, some awesome keto breakfasts have no eggs at all. Now, she shares strategies and go-to recipes that are easy for beginners to follow.

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See Also
Keto Diet Plan for Hostellers
Keto Diet Plan for Dinner
Keto Diet Plan for Gastric Bypass Patients

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