Having a slim waist and a seductive body is the dream of many women, and many have turned to the Keto weight loss method, a method that helps improve health and increase stamina.
1 What is the Keto Diet?
What is the Keto Diet?
The Keto weight loss method (full name Ketogenic) is a low-carb diet, minimizing carbohydrate intake, increasing fat consumption, and maintaining a moderate protein level. With this method, carbohydrates are reduced to 30-50gr/day, while fat becomes the primary source of energy, providing 75% of total calorie intake. Protein makes up about 20%, and carbohydrates are limited to a maximum of 5%. Carbohydrates are one of the three main energy-providing nutrients (calories) for the body.
See also: Keto is a very healthy diet and a scientifically proven weight loss method.
2 7-Day Keto Diet Plan
7-Day Keto Diet Plan – Sample 1
7-Day Keto Diet Plan – Sample 1
Day 1
Breakfast: Plain yogurt and whole grains.
Lunch: Boiled eggs, steamed broccoli, and chicken breast.
Dinner: Vegetable salad, chicken breast, and tomatoes.
Day 2
Breakfast: Tomato salad with boiled pork.
Lunch: Pan-fried asparagus and chicken breast.
Dinner: Fried eggs, one avocado, and vegetable salad.
Day 3
Breakfast: Boiled eggs and a glass of walnut milk.
Lunch: Steamed vegetables and shrimp in a savory sauce.
Dinner: One avocado and beef in black pepper sauce.
Day 4
Breakfast: Vegetable and egg rolls.
Lunch: Steamed green beans and pan-fried salmon.
Dinner: Spinach and fried eggs.
Day 5
Breakfast: Plain yogurt and whole grains.
Lunch: Steamed butternut squash and pan-fried pork belly.
Dinner: Chicken breast in black pepper sauce and tomato salad.
Day 6
Breakfast: Salmon in black pepper sauce.
Lunch: Steamed broccoli, boiled eggs, and chicken breast salad.
Dinner: Grilled shrimp and vegetable salad.
Day 7
Breakfast: Boiled eggs and one avocado.
Lunch: Pan-fried asparagus and spare ribs.
Dinner: Pan-fried salmon and spinach.
7-Day Keto Diet Plan – Sample 2
7-Day Keto Diet Plan – Sample 2
Day 1
Breakfast: Smoked beef and tomatoes.
Lunch: Squid salad, fried eggs, and steamed broccoli.
Dinner: Salmon, bean sprouts, and almond milk.
Day 2
Breakfast: Sausage sandwich.
Lunch: Chicken breast in pepper and chili sauce, and tomatoes.
Dinner: Fried squid with corn starch and sauteed spinach.
Day 3
Breakfast: Shrimp salad with olive oil.
Lunch: Salmon in pepper sauce and sauteed celery.
Dinner: Smoked pork and steamed broccoli.
Day 4
Breakfast: A high-fat milkshake.
Lunch: Braised shank and steamed vegetables like carrots and sweet potatoes.
Dinner: Mackerel and sauteed asparagus.
Day 5
Breakfast: Oatmeal with plain yogurt.
Lunch: Steamed heart and avocado, tomato, and basil salad with olive oil.
Dinner: Beef stew with mushrooms and steamed spinach.
Day 6
Breakfast: Fried eggs with cheese.
Lunch: Hamburger with sausage, tomatoes, and cucumbers.
Dinner: Chicken in pesto sauce and mixed vegetables with a little butter.
Day 7
Breakfast: Walnut milk and one avocado.
Lunch: Tuna salad and cucumbers.
Dinner: Cheese-stuffed chicken balls and steamed vegetables.
7-Day Keto Diet Plan – Sample 3
7-Day Keto Diet Plan – Sample 3
Day 1
Breakfast: Cheese toast and a glass of milk.
Lunch: Chicken breast salad and steamed broccoli.
Dinner: Boiled shrimp, fried fish, and steamed spinach.
Day 2
Breakfast: Tomato salad with boiled meat and olive oil.
Lunch: Beef and sauteed asparagus.
Dinner: Chicken balls in tomato sauce and stir-fried broccoli.
Day 3
Breakfast: Boiled eggs and plain yogurt.
Lunch: Shrimp in savory sauce with pork and steamed vegetables.
Dinner: Mackerel in tomato sauce.
Day 4
Breakfast: Steak.
Lunch: Squid salad and avocado.
Dinner: Shredded chicken with onions and sauteed spinach.
Day 5
Breakfast: Brown rice porridge with braised mudskipper fish.
Lunch: Pan-fried pork belly and steamed butternut squash.
Dinner: Grilled chicken and tomato and cucumber salad.
Day 6
Breakfast: Egg and sausage rolls with avocado.
Lunch: Grilled ribs and asparagus.
Dinner: Shrimp salad and steamed broccoli.
Day 7
Breakfast: Beef in pepper sauce.
Lunch: Salmon cooked with asparagus.
Dinner: Tuna salad and spinach.
7-Day Keto Diet Plan – Sample 4
7-Day Keto Diet Plan – Sample 4
Day 1
Breakfast: Boiled egg and tomato salad.
Lunch: Smoked meat and a little cheese.
Dinner: Salmon cooked with asparagus.
Day 2
Breakfast: Buttered bread and a cup of hot cocoa.
Lunch: Meatballs in tomato sauce and lettuce salad.
Dinner: Chicken curry and steamed cauliflower.
Day 3
Breakfast: Beef in green pepper sauce.
Lunch: Shrimp salad with olive oil.
Dinner: Squid stir-fried with onions and broccoli.
Day 4
Breakfast: Steamed sweet potatoes and goat milk cheese.
Lunch: Sweet and sour chicken breast, vegetable salad with olive oil.
Dinner: Steak with steamed asparagus.
Day 5
Breakfast: A cup of flaxseed milk and oatmeal.
Lunch: Braised beef with celery and steamed bean sprouts.
Dinner: Pan-fried tuna and bell peppers in a sweet and sour sauce.
Day 6
Breakfast: Brown rice porridge with mushrooms, corn, and carrots.
Lunch: Salmon and green salad with butter.
Dinner: Hamburger with salsa sauce.
Day 7
Breakfast: Buttered eggs and a cup of hot cocoa.
Lunch: Smoked meat and cucumber and tomato salad.
Dinner: Chicken stew with mushrooms, carrots, and lotus seeds.
3 Foods to Avoid on the 7-Day Keto Diet
Foods to Avoid on the 7-Day Keto Diet
When losing weight with the Keto method, the following foods should be limited:
High-sugar foods and drinks: Sugar, honey, soft drinks, cakes, ice cream, fruit juice,…
Starchy foods and grains: White rice, wheat, pasta,…
Fruit: Almost all fruits except for some watery and low-sugar berries like strawberries.
Starchy vegetables: Sweet potatoes, carrots, potatoes, yellow turnips, beans, and legumes,…
Limit consumption of unhealthy fats: Processed vegetable oils, mayonnaise, and sauces containing sugar.
Limit alcohol consumption.
Even avoid sugar-free foods (those for other diets).
There are 4 types of Keto diets:
– Standard Keto
– Cyclical Keto
– Targeted Keto
– High-Protein Keto
4 Notes on the 7-Day Keto Diet for Beginners
