Many people have started following the keto diet plan. This is because it has excellent proven results. The benefits of this free keto diet plan are not limited to shedding weight and transforming your body. There is more to it – the keto diet plan can help you with medical issues like diabetes, cancer, Alzheimer’s, and much more.
What Is A Keto Diet Plan?
The keto diet involves low carb, high fat, and moderate protein intake. The thought process behind eliminating or reducing carbohydrates to such an extent is it allows the body to enter a state of ketosis. Now one might ponder what ketosis is? It is when the body derives the greatest amount of energy from burning fat. In case you are unable to recognize whether the body has entered ketosis or not, you must look for the following signs:
- Increase in urination
- Increased thirst
- Loss of appetite
- Parched mouth
- Digestive issues
You should consider specific blood or urine tests for knowing for sure.
What Foods To Consume On A Free Keto Diet Plan?
Although, there are not any hard and fast rules of what and what not to eat. This is because, as long as the food contains little to no carbs, you are allowed to incorporate it into your keto diet plan. Some foods are recommended. This is because they follow keto guidelines of low carbs, moderate protein, and high-fat consumption.
You are allowed to incorporate the following in your free keto diet plan daily:
1. Non-Starchy Vegetables
Not all types of vegetables fit well with keto restrictions. For instance, you cannot eat potatoes, or sweet potatoes, yams, peas, and corn. There is a list of vegetables you can enjoy. Such as lettuce, olives, avocados, broccoli, kale, cucumber, and much more. Cruciferous vegetables are more keto-friendly; you should add them to your diet as well.
If you are a fruits’ person you are lucky as you can enjoy many keto-friendly salads with your favorite fruits’. Some fruits’ such as tomatoes, raspberries, strawberries, and watermelon. If you prefer smoothies you have the various option of making delicious smoothies in your free keto diet plan. There is a list of fruits’ you should refrain from adding to your diet. They include bananas, oranges, and apples.
3. Dairy Products
Since the keto diet plan is all about utilizing more fats, many daily products are enriched with healthy fats. Also, dairy items will keep you feeling full for longer periods, helping manage the urge for unhealthy cravings.
- Cheese: blue cheese, goat cheese, cottage cheese, cream cheese, and cheddar cheese.
- Greek yogurt
Again, your free keto diet plan must include enough proteins so you are satiated for a long period.
- Seafood: Salmon, Bay Scallops, Mahi-Mahi
- Meat and poultry
- Nuts: macadamias, walnuts, pecans, almonds, and pistachios
- Seeds: hemp seeds, flax seeds, and chia seeds
Oils also contain healthy fat you can add to your keto diet plan. You can use them for sautéing vegetables for your meals, or you can drizzle them on your salads.
- Coconut oil
- MCT oil
- Olive oil
Foods You To Avoid On The Keto Diet Plan
As we go ahead in this article, you will find a free keto diet plan for a week. That diet plan will help you understand although you are prohibited from eating certain foods, you can still make your meals delicious and flavorful.
Here is a list of food you should drop so the body reaches’ ketosis:
1. Processed Foods
The reason you should skip processed food from your keto diet plan is they contain high levels of sugar and preservatives. Consuming them will slow down the process of your body entering ketosis.
6. Sugar Products
You should not eat food items like pastries, cakes, donuts, and candies.
7. High-Carb Foods
The name should be enough not to add them to your free keto diet plan. This is because the daily intake of carbs may be exceeded, and then you will not be able to gain the benefits of keto. Pasta contains a high amount of carbs. Grains have a high-calorie intake of carbs. Hence, you should eradicate them from your diet.
7-Day Free Keto Diet Plan
Breakfast: Cream-cheese pancakes
Lunch: Ground-beef Cheesesteak casserole
Dinner: Chicken lettuce wraps
Breakfast: Cottage cheese omelet
Lunch: Zucchini noodles with meatballs
Dinner: Tortillas filled with eggs and mushroom mixture
Breakfast: Mushroom and eggs
Lunch: Smoked chicken with cream cheese
Dinner: Chicken enchilada bowl
Breakfast: Cheese Frittata cups
Lunch: Beef taco skillet
Dinner: Vegan cauliflower soup
Breakfast: Keto sandwiches
Lunch: Tuna lettuce wraps
Dinner: Korean beef bowl
Breakfast: Coconut chia pudding
Lunch: Broccoli salad
Dinner: Burger with no bun and avocados
Breakfast: Cinnamon almond butter shake
Lunch: Cauliflower salad with veggies and cheese
Dinner: Keto pizza
You can always omit or add anything to your preference. The above free keto diet plan is an idea of how your meals should be in alignment with keto guidelines. You can amend or devise your own keto diet plan with whatever you enjoy eating.
Not to forget, it is always wise you draft your keto diet plan first. This is because you should distribute the calorie intake throughout the day. For instance, if you have soup or salad for lunch, you can treat yourself to dinner with a keto pizza or keto-friendly slider. It is not recommended you eat anything that exceeds the daily limit of carbs. To be more precise, keto guidelines require you to consume 70% fats, 25% proteins, and 5% carbs daily.
Keto-Friendly Beverages For Your Diet Plan
Apart from foods, there are certain restrictions on beverages as well. You need to be aware that your drinks do not contain a high amount of carbs. Here is a list of beverages that will go well on your free keto diet plan.
- Tea: Be it green tea or black tea, both of them do not have a high carb count. Moreover, consuming tea has extra benefits that you can top on the gains you are getting from the keto diet.
- Coffee: If you were wondering if you have to give up n your coffee during the keto diet, the answer is no. This is because coffee is keto-friendly and virtually carb-free.
- Juices: You can incorporate fruit and vegetable juices if you are not a hot drinks person. For vegetable juices, make sure you use keto-friendly ones like celery or other leafy kinds. The same goes for fruit juices. Do not drink prepackaged kinds as they are most often high in carbs and include artificial sugar and preservatives. Instead, learn to enjoy fresh fruit juices.
- Flavored water: You can add lemon, ginger, or mint to your plain water to make it flavorful. Also, these drinks act as a detox in the body, helping you achieve the goals you have set for the keto diet.
- Plant-based milk: Coconut milk, flaxseed milk, macadamia nut milk, and almond milk make an excellent alternative to animal-based milk.
- Alcohol: Under the keto diet plan, you do not have to give up on alcohol. All you have to do is switch your choices to carb-free options. Such as low-carb beer, whiskey, vodka, and tequila
All these keto-friendly drinks ensure you do not have to stick to plain water once you are on your ketogenic diet journey. Instead, there are many flavorful options for you to choose from.
Snacks For Keto Diet Plan
Apart from three main meals in your day, there might be a chance where you are craving something unhealthy or something that does not fit well with keto guidelines. We have a solution for that. Yes, you can incorporate keto-friendly snacks. The keto diet is not that bland after all, is it?
- Dark chocolate bars
- Stir-fried veggie fingers with nut butter
- Almond-flour bread with cheese
- Coconut chips
- Zucchini noodles with chicken
- Sliced eggs with a pinch of salt and pepper
If you were wondering if the keto diet plan is dull and boring you were mistaken. It is enjoyable, allows you to experiment with different ingredients, and yields great benefits. It is very important you keep a check of what is entering into your body, especially when following a ketogenic diet. Do not forget to incorporate consuming lots and lots of water daily. Water keeps you hydrated throughout the day; it eliminates most negative symptoms of the keto diet and is generally good for your health.
Apart from that, to shed some fast pounds, make sure you alter your entire lifestyle, including staying active, walking, and exercising.
Did you find this free keto diet plan article helpful? Do you think keeping a check on calorie intake is important? Let us know what your daily keto diet plans look like in the comments section below!