Weekly Keto Diet Plan Low-Carb
We have created a 7-Day Keto Low-Carb Meal plan with tasty recipes for you to enjoy every single day! Using a meal plan when you begin the keto diet can amazingly help you succeed.
This section will guide you through the Keto Diet Plan. Follow This diet plan so you can enjoy some of the best keto-friendly meals without spending too much time in the kitchen. But First Ready A Detailed Beginner’s Guide to Keto.
EVERYTHING YOU NEED TO KNOW ABOUT KETO
No doubt you have at least one friend who is doing the keto diet. Or maybe you’ve read about the long list of celebrities who swear by the eating approach: Tim Tebow, Megan Fox, and Jenna Jameson.
Short for “ketogenic,” the keto diet speeds weight loss with a macronutrient formula that dials down the carbs while dialing up the fat. And the results are impressive, with people posting their body transformation photos all over Instagram, and continually boasting how they eat until they feel satisfied and get to eat damn yummy dishes that seem to always feature one food: bacon. Everyone loves bacon, after all. Except vegetarians. And, of course, swine.
But there’s just one problem and it’s a biggie. Carbs.
You no doubt picked up this guide because the moment you think about ditching carbs is the moment you feel driven to stuff a fresh piece of bread into your mouth. Or pizza. Or a cookie. Or a slice of pizza followed by a chocolate covered pretzel and a cookie…with some ice cream. Or about 150 other foods. And there’s nothing wrong with that. Because the flavor and texture of high-carbohydrate foods makes life worth living.
8 Reasons You Love The keto Diet
Short for the “keto diet,” keto eating plans are high in fat (60—75 percent of your calories), moderate in protein (15 to 30 percent), and low in carbs (5 to 10 percent). This breakdown sends your body into a state called ketosis. That merely means that your body is breaking down fat into compounds called ketones that your cells can burn for energy. And burning fat for energy can lead to major results in the weight loss department. Because of ketosis, you may be able to:
- Double your weight loss. People who followed the keto diet for 2 years lost more than twice as much weight (27 pounds vs. 10 pounds) than people on a standard low—calorie diet, according to a study of 45 obese people published in the journal Endocrine. The keto dieters also lost 4.5 inches from their waists, compared to the 1.6 inches of low calorie dieters.
- Stop feeling so hungry all the time. The keto diet increases satiety and curbs cravings. People usually reduce their daily caloric intake to about 1,500 calories a day (naturally) because the diet makes them feel fuller sooner and for a longer period of time.
- Lose fat, not muscle. Keto helps you shrink abdominal fat while preserving the muscle mass you need to keep your metabolism humming, found a study published in the Journal of Nutrition.
- Lower cholesterol levels. In one study, total cholesterol dropped throughout the 24 weeks study participants were following a keto diet. HDL (the good cholesterol) improved, while LDL (the bad kind) and triglycerides dropped.
- Kick start your metabolism. It takes more energy to process and burn fat and protein than it does with carbs, so you will burn slightly more calories even if you have not increased your exercise—while on the keto diet.
- Reduce inflammation. The keto diet drives down several bio markers of inflammation, research shows. Because inflammation is predictive of other diseases, lower inflammation equals greater overall health.
- Improve insulin sensitivity. This is really a simple equation. When you eat fewer carbs, your blood glucose goes down, which in turn lowers your insulin levels. Lower insulin levels helps to improve insulin sensitivity, finds research.
- Alleviate the symptoms of PCOS. Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that prevents the ovaries from developing or releasing eggs. With PCOS, excess insulin increases a woman’s androgen and testosterone levels, which then limits her estrogen production and the body’s ability to ovulate. The keto diet, however, can help decrease inflammation and insulin resistance in people with PCOS. All of this said, you probably shouldn’t plan to stay on keto forever. Most experts recommend staying on the diet for only a couple months at a time.
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