Your 7-Day Keto Diet Plan for Rapid weight loss

keto diet
Keto diet refers to a low level carb diet, which aid in the rapid decomposition of fat in the body. Ketogenic diet has become one of the most practiced and popular ways of burning fat (weight loss), maintaining a healthy lifestyle and performance. But, before you jump into this always remember keto diet requires great commitment and perseverance going from your regular junk foods to a more stringent meal plan and also keto requires a great deal of planning as planning is an important aspect in ketogenic success. Knowing and carefully selecting the foods to eat (and which to avoid), procedures on meal prepping etc. will help you achieve and reach your keto dream.

On this article, i will take you on a 7 days-exclusive course meal on how you can get rid of those stubborn fats. Below, is a 7-Day Keto Meal Plan just for you — perfect for your first week on keto. Feel free to take up this challenge until your individual goal is met.

 Basic tips on keto diet

  • Take in low carbs diet, high in fat and moderate in protein
  • Ensure fats replaces a large percentage of cut carbs and deliver approximately 75% of your total calorie intake.
  • Proteins should account for around 20% of energy needs, while carbs are restricted to as low as 5%.
  • Reduction in carbs compels the body to rely heavily on fats as its main energy source. This process is known as ketosis.
  • Keto diet helps reduces hunger and increase satiety. Thus, helpful in shedding fats.

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Who should "Not" do a ketogenic diet
Although, there are many myths and misconception about a keto diet. But for most people it appears it appears to be very safe. However, there are three groups that often require special consideration:
  • A diabetic patient should reduces insulin intake to 30-50%.
  • Lactating mother.
  • Someone with high blood pressure.

Keto-friendly foods to eat
Below are the list of keto diet you can enjoy;
  • Poultry: Chicken and turkey
  • Eggs: Pastured, organic whole eggs.
  • Fatty fish: Wild-caught salmon, herring and mackerel.
  • Meat: Grass-fed beef, pork, organ meats and bison.
  • Full-fat dairy: Yogurt, butter and cream.
  • Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
  • Nut butter: Natural peanut, almond and cashew butters.
  • Avocados.
  • Non-starchy vegetables: Greens, tomatoes, mushrooms and peppers.
  • Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Food to avoid 
Here is what you should avoid when on  keto diet-foods containing high carbs such as;

  • Fruits: Banana, pineapple
  • Starchy veggies: Potatoes, corn, pumpkin
  • Pasta: Noodles
  • Alcoholic drinks: Beer
  • Grains: Rice, oats and wheat
  • Beans and legumes
  • Chocolates and candy
  • Baked foods: Bread, cookies, doughnut, crackers.
  • High carb sauces

Keto-friendly food drinks
Keto friendly food drinks include;

  • Water.
  • Sparkling water.
  • Unsweetened coffee.
  • Unsweetened green tea.
In addition, if you choose to spice up your water, it is advisable to add varieties of keto-friendly flavors. Alcohol is highly restricted, enjoy a low carb drink like vodka or tequila mixed with soda water. Furthermore, when taking coffee or tea ensure you add a small amount of milk or cream and occasional glass of wine is fine too.

 Your 7-Day Keto Diet Plan

Day 1
  • Breakfast- Two fried eggs in pastured butter served sauteed greens. 
  • Lunch- Spinach salad with grilled salmon
  • Dinner- Pork chops with green beans sauteed in coconut oil.
Day 2 
  • Breakfast- Mushroom omelet.
  • Lunch- Tuna salad with celery and tomato atop a bed of greens.
  • Dinner- Roast chicken with cream sauce and sauteed broccoli.

Day 3   
  • Breakfast- Bell pepper stuffed with cheese and eggs.
  • Lunch- Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
  • Dinner- Grilled salmon with spinach sauteed in coconut oil.
Day 4
  • Breakfast-Full-fat yogurt topped with Keto granola.
  • Lunch- Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
  • Dinner- Bison steak with cheesy broccoli.
Day 5
  • Breakfast-Baked avocado egg boats.
  • Lunch- Caesar salad with chicken.
  • Dinner- Pork chops with vegetables.
Day 6
  • Breakfast: Cauliflower toast topped with cheese and avocado.
  • Lunch: Bunless salmon burgers topped with pesto.
  • Dinner: Meatballs served with zucchini noodles and parmesan cheese.
Day 7
  • Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
  • Dinner: Coconut chicken curry.

Hope you found this post very helpful in your journey to ketosis. Please hit the share button to connect with your social media friends, together we impact a healthy life.

Your 7-Day Keto Diet Plan for Rapid weight loss Your 7-Day Keto Diet Plan for Rapid weight loss Reviewed by Gregory on November 21, 2018 Rating: 5


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