The secret of Keto Diet + One-week meal plan!
Keto what? I mean you have probably seen this diet all over the internet, and people are actually raging over it. It is practically anywhere - how it helped so many, how it transformed their lives, and yet it is supposedly so darn delicious. Well, I actually didn’t have a clue but after ignoring its online popularity for so long, I figured, why not give it a go? I was curious, needed to discover the secret, and God knows my belly fat needed to perform a disappearing act - for good!
What is a Keto Diet?
It is basically an approach that focuses on low-carb high-fat patterns. Why, though? When you restrict your body with a low intake of carbs and start taking in more fat, you will be reprogramming your metabolism into a state called ketosis. In fact, in this way, your body will focus on efficiently burning fat for energy. There are 4 versions of the Keto diet:
SKD - Standard Ketogenic Diet - 70% fat, 20% protein, 10% carbs;
TKD - Targeted Ketogenic Diet - eat carbs around workouts;
CKD - Cyclical Ketogenic Diet - 5 keto days, followed by 2 high carb days;
High Protein Ketogenic Diet - 60% fat, 35% protein, 5% carbs.
Benefits
Some of these are based on medical research but honestly, most I have felt myself! Below is my first-hand experience of the Keto diet benefits!
Helps you lose weight - yes, the thing you are here for is true. Keto has helped me shake off any stubborn fats off my silhouette and I am loving it. For better results, you can combine with intermittent fasting.
Improves insulin sensitivity by no less than 75%! It is particularly amazing for type 2 diabetes.
Slows the progress of Alzheimer’s by providing all the nutrients needed for the brain to be healthy. Also, heals small brain injuries and battles epilepsy.
Lowers blood pressure, for which I can certainly vouch!
Lowers cholesterol.
Lowers the risk of heart disease and has many more benefits!
One-week meal plan!
After hearing about all the benefits, you are probably eager to get started! To help you on this Keto diet journey, I have created the perfect 1 week meal plan:
Monday - for breakfast, have egg muffins and veggies with tomatoes. Lunch - chicken salad is perfect, just add feta, olive oil, olives, and fresh salad. For dinner? Cook salmon with asparagus in butter.
Tuesday - breakfast - omelet made from eggs, basil, spinach, and tomatoes. Lunch - you can do keto smoothies. Also have peanut butter, almond milk, cocoa powder, spinach, and insert a side of strawberries. You’re gonna love the dinner - tacos (cheese-shell) with salsa!
Wednesday - Make pudding with nut milk and chia, top some blackberries and coconut for breakfast. Lunch - a salad made from avocado and shrimp. Dinner (so delicious) - fresh salad, broccoli and wait for it - pork chops with Parmesan cheese!
Thursday - breakfast - make an omelet made with spices, salsa, avocado, onions, and peppers. Lunch - celery sticks dipped in guacamole and salsa, plus nuts (about a handful). Diners are my favs - prepare grilled zucchini as a side dish and complete the main one - chicken that will be stuffed with cream cheese and pesto.
Friday - for breakfast, eat greek yogurt with peanut butter, berries, and cocoa powder. The lunch should be wrap tacos with ground beef lettuce and bell peppers. Dinner - mixed veggies and loaded cauliflower.
Saturday - Pancakes for breakfast with cream cheese, topped with blueberries, and give it a side of mushrooms (grilled). Go for a beet noodle and zucchini salad for lunch. The dinner features any white fish that should be made with kale, pine nuts, while everything is cooked in coconut oil.
Sunday - breakfast - fried mushrooms and eggs. Lunch - broccoli and sesame chicken (low carb). For dinner? Delicious spaghetti with squash Bolognese!
Hope this was helpful to you and now you have an idea about the Keto diet! For Vegetarian and Vegan meal plans, visit my other blogs!