7-Day Keto Meal Plan To Lose 10 Pounds In 1 Week
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Are you searching the internet for a meal plan that covers your week and also allows you to shed around 10 pounds of weight?
You are in the right spot. All you have to do is do what is instructed here in this article, and you will be able to achieve your target easily.
Keto diets have many benefits and losing weight is one of them. Keto diets or ketogenic diets (full version) are high on fat and very low on carbs. They are specially engineered to change the way your body finds and uses energy. The process or state where the ketogenic diet starts to kick in is called ketosis.
In ketosis, the human body starts to burn the fats in your body instead of carbs that are present in your body. So when you are going through the process of ketosis, you do not need to worry about your fats, you only need to have enough fats in your body for your body to burn so that it can perform its daily routine functions.
If you call it an autopilot state for burning fat, you wouldn’t be wrong. And evidently, people have been inclining towards ketosis and leaving the conventional diet plans.
Apart from losing all the excess weight, your health is also improved in ketosis. All this is backed by researches and around 20 extensive studies. As a matter of fact, ketosis is a well-researched diet in the field of medicines nowadays.
Ketosis has been found helpful in fighting Alzheimer’s, epilepsy, diabetes, and some cancer. Although on hand ketosis brings good results, on the other hand, it requires quite diligent work. You have to make a plan for ketosis and stick to it with utmost regularity because it is very important to stick to the foods that are allowed only.
Here is an easy-to-follow plan for your first week in ketosis with some important basics covered.
Before We Get Started
One Week Keto Plan For Losing 10 Pounds
You can easily start your ketosis from this point but first, you need to understand the ABCs of ketosis. You can avoid multiple mistakes that have been made by others if you get the proper knowledge about ketosis in this guide.
What Is Keto Diet?
You might be surprised to know that epilepsy in the 1920s was tested to be treated through ketogenic dieting. Dr. Wilder searched another dietary way to treat epilepsy when he realized that carbs depletion related to fast or fat burning.
The body can be tricked into thinking that it is fasting by lowering the carbs in the body so it will start to burn the fats in the body. Depletion of carbs causes glucose to be burned by the body which is supplemented by taking fat. Resultantly, ketones are produced in the body and fat is treated like the energy cell for the body.
Dr. Wilder observed that seizures had reduced by half through this method and that it was much better than medications.
In the background, ketosis was being researched in medicine, and in 2018, it gained momentum as a fat-burning method that is safe and effective. Weight loss in ketosis turned out to be the perfect booster for it.
Even celebrities like Lebron James, Kim Kardashian, and Halle Berry are now keto dieters.
How Does It Work?
Boosted by fat’s intake, ketosis eliminated carbs and burns fat as an energy source for the body. This is the main target of any ketosis dieter – to get his body start burning fat instead of carbs – so that he starts to lose weight
You can start by taking a maximum of 50g of carbs a day. But this number is not a fast rule because this number varies with every person, and this is the beauty of ketosis.
Keto macros is another concept that allows you to pay attention to the number of macros you are eating in your meals.
Here is a rough example.
- 60 to 70 percent fat calories
- 15 to 25 percent of protein calories
- 5 to 10 percent carbs calories
You should never underestimate the importance of keto macros.
Keto macros are all a number game and you need to include fat, carbs, and proteins in the macros. Then you need to balance them in a proper way according to your body requirements and that is it.
Let me remind you, you might need to increase your fat intake while reducing your carbs intake.
Achieving the ketosis state is the main goal and once you are there all you need is to maintain your macros and you will get your desired results for sure. Moreover, you will get mental clarity, improved metabolism, and reduced weight.
You can make things easier by using a keto calculator that can help you calculate your macros. This will help you maintain speed if you are aiming to hit a certain weight goal.
What Are The Allowed Foods And What Are Not?
You should not eat any food that is high in carbohydrates like low-fat dairy, sugar, beans, grains, and most fruits. Any other food that is a byproduct of these foods is also off-limits.
Now let us talk about the foods that you can enjoy in ketosis.
|Protein||Fats||Nuts and Seeds||Fruits||Vegetables|
|Wild-caught fish||Coconut oil||Sunflower seeds||Coconuts||Spinach|
|Tofu||MCT oil||Pumpkin seeds||Tomatoes||Broccoli|
You can find a detailed list by clicking here.
You can also consider taking the following beverages
- Unsweetened tea
- Many other keto-approved beverages
If you are strong at controlling your urge, a few alcoholic drinks that are low-carb, are also allowed.
Healthy Snacks In Keto
Having a snackthat is healthy is not a bad thing and ketosis actually promotes this. Why? Because I believe that you will be having a snack that has fats and fats are the fuel cell in ketosis, so it is all good.
Although there is one thing you need to understand. During ketosis, you will not get as hungry as you will in other diets because the ingredients and dishes in ketosis are designed to keep you full and allow your body to easily shift from carbs to fat burning.
You need to pay attention to how your body is performing, and if you need a snack, you must have one.
Check out the following list having some keto options that are healthy and low-carb.
- Coconut chips
- Cheese sticks
- String cheese
- Keto crackers
- Kale chips
- Keto smoothies
- Dark chocolate
- Greek yogurt
- Keto snack bars
- Pork rinds
Not To Eat In Ketosis
Here is a list of things that you are not supposed to eat during ketosis
- Keto diet supplements
- Granola bars
- Fat-free anything
- Low-fat anything
- Sugary beverages
- Ice creams
Some supplements are also present and they are not required but you can consider them for a boost. There is a large variety of supplements you can choose from but I have compiled a small list for you so that you can have a general idea.
Rich in omega-3, fish oil has a lot of fat and is also beneficial in increasing brain functions. You can find salmon and tuna to be a good source.
Magnesium And Potassium
Taking these two in the first week of ketosis can help in coping with the imbalance in electrolytes. This happens due to the excessive release of water from the body.
MCT oilis a unique fatty acid that can help in increasing the ketone levels. Apart from being used in keto recipes because of their quick conversion into energy, they are also good for blood sugar, reducing appetite and providing more energy.
They do not have any essential role in ketosis but they perform their duty on another front. If you feel you are not getting enough energy from your meals, you can turn to have a few multivitamins in order to restore your energy. You can then adjust your diet accordingly and search for the area where you are facing some deficiency.
Exogenous Ketones or EKs can be taken as a backup plan for when you go out of ketosis. They will help you get back on track because they help you raise the level of ketones in your body.
This digestive enzyme can help your body in breaking down fats for energy. Not only this, but it uses fats to gain energy from them. It is available naturally in your body but you can take it in supplements as well.
How does Ketosis Help In Weight Loss?
Ketosis is a very efficacious diet that has many scientific studies in its support. Ketogenic diets support the exhaustion of fats by the body as energy fuels. Carbs are replaced in the process and their intake is also reduced whereas fat intake is comparatively increased. Glycogen is also lost due to severe carb restrictions that sometimes cause water reduction in the body and loss of weight.
Having fat-filled diets allow you to stay full for a long time so you do not need to eat much.
You can easily start your weekly keto diet by taking the following as the first of many weekly plans.
|Breakfast||Cherry Tomatoes, Egg, Bacon And Avocado||422||15.4g||1||36.8g||10.6g|
|Snack||Pork Rinds||174||20g||1 Cup||10g||0g|
|Lunch||Keto Burgers||205||24g||2 Cup||11g||4g|
|Dinner||Tortilla Soup With Instant Pot Chicken||300||24g||1||17g||13g|
|Breakfast||Yogurt With Chia Seeds And Blackberries||244||21g||1||12g||12g|
|Snack||Peanut Butter Chocolate Smoothie||159||10.8g||1||10g||8.53g|
|Lunch||Broccoli Cheese Soup With Chorizo Casserole||670||30g||1||57g||10.5g|
|Dinner||Herbs With Baked Chicken||479||32.5g||1||33g||8.5g|
|Breakfast||Butter With Keto Bread||219||9g||1||18g||2g|
|Snack||Cauliflower Bites With Chili Pepper||105||3.3g||1||7.3g||9.3g|
|Lunch||Broccoli Cheese Soup With Chorizo Casserole||379||17g||1||32.1g||5.5g|
|Dinner||Cauliflower And Chicken Marsala||538||37g||1||40.36g||5.98g|
|Breakfast||Keto Keto Sandwich||880||32g||1||82g||6g|
|Snack||Bullet Proof Coffee Iced||220||10g||1||20g||0.3g|
|Breakfast||Avocado And Eggs||583||22.1g||1||48.78g||19.73g|
|Snack||Vanilla Egg Custard||568||5.5g||1||59.5g||4.5g|
|Lunch||Stuffed Chicken And Avocado Salad||361||19g||1||28g||5g|
|Dinner||Garlic Sauce With A Simple Scallop||255||26g||1||15g||5g|
|Breakfast||Italian Baked Eggs||214||13g||1||16g||2g|
|Snack||Flourless Chocolate Tortes||414||8g||1||40g||8g|
|Lunch||Avocado Salad With Smoked Salmon||124||7.6g||1||9.09g||3.87g|
|Dinner||Dipping Sauce And Chicken Satay||461||26g||1||39g||6g|
|Breakfast||Bacon, Eggs And Asparagus||355||25g||1||24g||5g|
|Snack||Snicker Doodle Bites||235||0g||1||28g||0.2g|
|Lunch||Egg Salad Wrap With Chipotle Lime||304||12g||1||29g||1g|
|Dinner||Arugula With Cowboy Steak||889||61.93g||1||71.48g||2.86g|
The main aim of your keto diet is to reduce your carbs intake and increase that of fat. This can be roughly translated into 5 percent of carbs, 20 to 30 percent of proteins, and 65 to 75 percent of fats.
If you can apply this ratio to almost every meal, you are most likely to reach your target pretty smoothly with the perfect amounts of carbs and fats in your body.
You can easily follow this 7-day plan for keto meals and it will help you through your weight loss adventure without worrying for calories or feeling hungry for a long time.
The Next Step Is To Invest In a Good Keto Diet Plan