A Keto Diet Meal Plan for a fast Body Transformation

Whether  keto diet plan is suitable for effective weight loss?

What is  keto  diet plan?
It is nothing but a weigh loss meal plan offering high fat, low carbohydrate, but at the same time  keto diet plan gives the energy normally the body requires.

 ketos Diet plan may not be suitable for vegetarians, because this diet plan recommends for eating meats and cheeses rather than breads, fruits and vegetables.

 keto diet change the body metabolism. As per  keto diet plan carbohydrate intake is reduced 50 grams per day.

Normally human body is capable of burning fat and carbohydrates to produce energy for bodys function. Glucose is the first fuel for producing energy to body function. This Glucose comes from Carbohydrate.

As per  keto diet plan when the intake of Carbohydrates is reduced 5%, fat is compensated as fuel for producing energy to body function 75% of your total calorie intake. When fat is used as fuel for producing energy to body, weight loss is occurring.

It is the general tendency, that low fat and high carbohydrate diets alone is the solution for weight loss.



But as per keto diet plan reverses this fact to those who want weight loss. The keto diets plan recommends eating meats and cheeses rather than breads, fruits and vegetables, fat and protein rich foods.

When the intake of carbohydrates are reduced which is essential for producing energy in the form of sugar to the body, the body naturally compensates the fate as fuel for producing energy to the body.
The process of burning fat as fuel may be called as ketosis. Ketones are released through breath and urine during the process of burning fat as fuel, which naturally enables for weight loss. The process of burning fat as fuel also restricts the production of insulin, so additional fat formation in the body is also restricted.

keto diet plan recommends for taking three meals per day and does not recommend for skipping any meals or go for walking without eating.

Keto-Friendly Foods to Eat

The plan recommends for eating fat and protein rich foods like
fish
eggs
meat
Poultry (Chicken and turkey),
Full-fat dairy (Yogurt, butter and cream),
Full- fat cheese   (cheddar cow, sheep and goat cheese cream cheese gouda mozzarella oquefort and other blue cheeses swiss cheese)
olive oil, sunflower and other vegetable oils.
Nuts and seeds (Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds).
Avocados
low carb vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Foods to Avoid
Other Foods are higher in carbs and should be restricted:

Breads
Pasta
Rice
oats 
breakfast cereals and tortillas.
Potatoes
sweet potatoes
butternut squash
corn
peas and pumpkin.
Oats
Flour
Beers
Ciders
Liqueurs
Sugar (Fruit Juices Ice Cream Cookies Pastries Sodas)
High-carb sauces:(Barbecue sauce,sugary salad dressings and dipping sauces)

Drink
A common mistake many dieters make is not taking into account what they drink. The truth is, the fluids you consume can have just as big an impact on your waistline – and your health – as the foods you eat.

Of course, for dieters who are serious about losing weight, that means no more soda and no more alcohol… But what about green tea and black tea? check out this article on Why Green Tea Is Making You Fat…And Why You Should Be Drinking Red Tea Instead

more healthier drinks alternatives:
Sparkling water: Sparkling water can make an excellent soda replacement.
Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.

Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets

So if properly followed the keto diet plan may be an effective solution to those who want to reduce weight.

A Sample Keto Menu for 7days
Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. Tips: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. 

Day 1
Breakfast: Egg 'n Bakin' Cups Low Carb Recipe
Here's a fun, low-carb spin on the classic eggs and bacon breakfast. Muffin cups make it easy to control portions. 

Ingredients: 

6 slices of bacon
6 eggs

To Make: 

Fry bacon in skillet and drain. Break into bite-sized pieces. Crack eggs into a bowl and scramble. Grease a muffin tin. Use a measuring cup or ladle to place a scoop of scrambled egg into each of the muffin cups. Place a few pieces of bacon into each cup. Bake at 350 degrees for about 20 minutes or until a toothpick comes out clean when inserted. You may like your eggs softer or more golden-brown, so keep checking after 15 minutes has passed and adjust cooking time accordingly.

Yields 6 servings

Total Carbs: 1 gram per serving

Lunch:  Cheese Stuffed Bacon Wrapped Hot Dogs
Dinner: 5-Minute Keto Pizza Recipe

Day 2
Breakfast: Fiesta - Low Carb Version of Huevos Rancheros

If you love huevos rancheros, you only need sacrifice the black beans and tortilla to get the same effect from this carb-friendly version of the classic Southwestern recipe. Enjoy a tasty and guilt-free breakfast or lunch thanks to this recipe that scores big with the ketogenic crowd.

Ingredients:

4 eggs
1/3 cup shredded cheddar
1/3 cup avocado chunks
2 Tbs. olives, sliced
1/4 cup salsa
2 Tbs. sour cream
2 Tbs. fresh cilantro, finely chopped

To Make:

First, poach the eggs. One easy method is to pour a shallow pool of water into a frying pan and bring to a quick boil. Crack the eggs in, then reduce heat to medium or medium-low. When eggs are cooked to your liking, turn off the heat and cover the pan. Bring to the sink, and use the pan cover to drain any remaining water that may be left. Return to the stove, and add cheese and add olives. Heat on low, covered, until cheese melts to your liking. Transfer to plate. Top with salsa, avocado and sour cream. Delicious!

Yields 2 servings
Total Net Carbs: 7 grams per serving

Lunch:   Lazy Keto Chicken       
Dinner:  Chicken Cordon Bleu   

 Day 3
Breakfast: Low Carb Spinach and Cheese Omelet 

  Eggs are incredibly healthy for you, and you can enjoy them to your heart's content on the ketogenic diet. Here's a great, low-carb recipe for the classic spinach and cheese omelet.

Ingredients: 

Non stick cooking spray
4 eggs
1/4 cup shredded sharp cheddar
1 Tablespoon of your favorite fresh herb, such as parsley or chives
2/3 cup red pepper relish (see recipe)
Salt and cayenne pepper, to taste

To Make: 

Spray a large frying pan to coat with non-stick cooking spray.  Combine eggs, a sprinkle of salt and the cayenne pepper in a bowl, and whisk with a fork. Pour into skillet and cook until mostly done but still moist. Remove from heat.

Add most of the spinach and 2 Tablespoons of red pepper relish. Top with chives or parsley. Use spatula to lift up the edges of the omelet and fold in half. Sprinkle with remaining spinach and red pepper relish. Add additional cheese and chives to taste.

Lunch: 20 Easy Keto Lunch Ideas for Work You Have to Try      

Dinner: This Keto Diet-Friendly Soup Is A Hearty Or Dinner Idea

Day 4
Breakfast:  Mushroom and Goat Cheese Soufflé Low Carb Breakfast Recipe 

 You'll hardly miss the carbs in this delicate, egg-white soufflé made rich and savory with creamy goat cheese and fresh mushroom slices.

Ingredients:

1/2 cup egg whites
3 Tablespoons butter
1/2 cup mushroom slices
Half a medium tomato, sliced thin
Salt and pepper to taste
1/2 cup crumbled fresh goat cheese

To Make:

Preheat oven to 400 degrees. Into an oven-safe pan such as a cast-iron skillet, add the mushrooms and butter and sauté together until mushrooms are soft. Place tomato slices over mushroom. Into a bowl, combine egg whites with salt and pepper. Use a whisk to beat eggs until soft peaks form. Quickly fold the crumbled goat cheese into egg white mixture and pour on top of the tomatoes and mushrooms. 

Bake for approximately 8 minutes. Remove from oven and flip soufflé over onto
serving plate. Yields 1 serving.

Total Carbs: 6 grams per serving

Dinner: LOW-CARB SRIRACHA BEEF LETTUCE WRAPS

Day 5
Breakfast:  Burger Breakfast Scramble Low Carb Recipe

 Ground beef adds a hearty helping of filling protein to the usual scramble egg breakfast fare. A low-carb and keto-friendly crowd pleaser, the burger and egg scramble can be enjoyed for any meal, breakfast, lunch or dinner.

Ingredients:

1/2 lb. ground beef
3 eggs
2 Tablespoons minced onion
3 oz. cream cheese
1 Tablespoon water
Salt and pepper to taste

To Make:

Cook the ground beef in a skillet until meat is no longer pink. Add in onion pieces and cook on medium low until they're translucent. Spoon in cream cheese and continue to cook until the cream cheese is fully melted in. Beat eggs and pour over top of the meat mixture. Scramble until done. Add salt and pepper to taste.

Yields 2 servings
Total Carbs: 2.11 grams per serving


Lunch:  BACON & SWISS ZUCCHINI BAKE
Dinner: Philly Cheese Steak Stuffed Peppers

Day 6
Breakfast: Low Carb Sausage and Egg Muffins Recipe

 This keto-friendly riff on the traditional Mickey D's breakfast fills your belly while satisfying your soul. So good, you won't even miss the muffin.

Ingredients: 

6 ounces Italian sausage, pre-cooked and sliced
6 eggs
1/8 cup heavy cream
3 oz. shredded cheese
3 eggs
Salt and pepper to taste

To Make: 

Preheat oven to 350. Grease a muffin tin with non-stick spray. Place 2 of the pre-cooked sausage slices into each muffin cup and sprinkle each one with a few bits of the shredded cheese, saving some of the cheese for the end of the recipe. 

Beat eggs and cream together. Use a small scooping device such as a gravy ladle to spoon a bit of the egg mixture into each muffin cup. Add more cheese to each cup. Bake for approximately 20 minutes or until eggs are done.

Yields 3 servings
Total Carbs: 2.3 grams per serving
Lunch:  Keto cheese taco shells  

Dinner: 90 Second bread with almond flour

Day 7
Breakfast:  Low Carb Breakfast Burrito
Low-carb tortilla shells make the breakfast burrito a special indulgence, even if you're on the ketogenic diet. Just be sure to watch your carb intake for the rest of the day.

Ingredients: 

2 eggs
About 1/2 cup shredded cheddar
2 low carb tortilla shells
1/4 cup zucchini, diced
1/3 cup tomato, diced
1/4 cup mushrooms, diced
1 clove garlic, minced
2 Tbsp salsa
Cayenne pepper
Chili powder

To Make: 

Prepare the choppoed veggies in advance. Beat the eggs into a bowl. Combine both and season to your liking with salt and cayenne. Pour into skilled and scramble together until fully cooked to your liking. Place half the eggs into a low-carb tortilla shell, and top with salsa and cheese. 

Yields 2 servings

Total Carbs: 6 gram per serving