4 Week Day Keto Diet Plan Low-Carb
We have created a 4 Week 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 4 Week 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.
What is a Ketogenic Diet?
In simple terms it’s when you trick your body into using your own Body-fat as its main energy Sources instead of carbohydrates. The Keto diet is very popular method of losing fat quickly and efficiently.
The Keto diet (also called as Ketogenic diet, LCHF diet or low carb diet) is a low carbohydrate, high fat diet. Maintaining this diet is a remarkable tool for weight loss. More vitally though, according to a rising number of studies, it support decrease danger factors for heart diseases, diabetes, Alzheimer’s, strokes, epilepsy and more. On the keto diet, your body enters a metabolic state known as ketosis. While in Ketosis your body is using Ketone bodies for power instead of glucose. Ketone bodies are got from fat and are much more steady, stable source of power than glucose, which is got from carbohydrates.
Entering ketosis generally takes anywhere from three days to week. Once you are in ketosis, you will be using fat for power, instead of carbs. This contains the fat you eat and saved body fat.
Starting Keto Diet Plan ?
The keto diet big aim is to keep you in nutritional ketosis all the time. If you are just getting begun with your keto diet, you should eat up to twenty-five grams of carbs per day.
Once you are in ketosis for long enough (about four to eight weeks), you become fat-adapted, or keto-adapted. This is where your glycogen reduces, you carry less water weight, muscle endurance rises and your full power levels are higher.
Another advantage of being keto-adapted is that you can eat fifty grams of net carbohydrates a day to maintain ketosis.
Testing For Ketosis
You can test yourself to view whether you have entered ketosis just a few days after you have started the keto diet. Just use a Ketone test strip and it will tell you the Ketone bodies level in your urine. If the focus is high enough, you have successfully entered ketosis.
There are also other ways of telling you are in Keto diet – look for changes in your alertness and mood, as well as powerful smell in your urine and breath. Many people also report excellent sleep and decreased appetite when they are in ketosis.
How calories work
A calorie is a unit of power. When something contains hundred calories, it explains how much power your body could get from using it. Calorie use dictates weight loss/gain.If you burn an average of 1,800 calories and eat 2,200 calories per day, you will gain weight.
If you perform light exercise that burns an extra three hundred calories per day, you will burn 23,000 calories per day, putting you at a deficient of two hundred calories. Simply by eating at a deficient, you will reduce weight because your body will tape into saved resources for the remaining power it needs. That being said, it is vital to get the best balance of macronutrients every day so your body has the power it needs.
What are macronutrients?
Macronutrients are molecules are that our bodies use to make power for themselves – primarily carbs, protein and fat. They are found in all food and are measured in grams on nutrition labels.
- Fat provides nine calories per gram
- Protein provides four calories per gram
- Carbs provide four calories per gram
- Many low carb recipes will write “net carbs” when showing their macros. Net carbs are full carbs minus sugar alcohols and dietary fiber. Our bodies cannot break down sugar alcohol and fiber into glucose so they commonly do not raise blood sugar. For this factor, many people on a low carb diet do not count them toward their full carb count.
How much should you eat?
On a keto diet, approximately 65 to 75 percent of the calories you use daily should come from fat. About twenty percent to thirty percent should come from protein. The remaining five percent or so should come from carbohydrates. You can use Keto Diet Calculator to figure out actually how many calories and which macros you should be eating every day!
Type one diabetes & ketoacidosis
If you have type one diabetes, talk with your doctor before beginning a keto diet. Diabetic Ketoacidosis is a serious situation that can happen if you have type one diabetes due to a lack of insulin.
What is the keto flu?
The keto flu occurs generally to keto dieters due to low levels of electrolytes and sodium and has ful-like symptoms including:
It is vital to note that this is not the true flu. It is known as keto flu due to alike symptoms but it is not at all infectious and does not actually involve a virus.
Why does it happen?
The big cause for keto flu is your body lacking electrolytes, mainly sodium. When starting keto, you cut out lots of processed foods and eat more natural, whole foods. Although this is amazing, it causes a quick drop in sodium intake. Further, decreasing carbs reduces insulin levels, which decreases sodium saved by kidneys. The keto flu can be rejected by using enough electrolytes, mainly sodium.
Eating the keto flu
The top way to reject the keto flu is to include more electrolytes and sodium to your diet.
Here are the most best and tasty ways to get more sodium:
- Drinking soup broth
- Adding extra salt to your food
- Eating lots of salty foods like picked vegetables and bacon
Try to eta more sodium as you begin the keto diet to stop the keto flu fully. If you do catch it, just remember that will go away fast and you will appear a fat-burning machine!
Avoid These Foods
To increase your chances of victory
To increase your chances of victory with the keto diet, you need to get rid of as many triggers as you can. This important step will help stop moments of weakness from running all your difficult work. If you are living alone, ensure to talk with your housemates or family before throwing anything out. If some items are just not yours to throw out, try to agree and compromise on an unique place so you can keep them out of sight.
- Grains and grain-based foods – wheat, corn, rice, pasta, granola, cereal, etc.
- Sugar and sugar-sweetened products – table sugar, soda, sports drinks, honey, agave, maple syrup, etc.
- Most fruits – apples, bananas, oranges, etc.
- Tubers and tuber-based food products – potatoes, potato chips, French fries, yams, etc.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies
- High-fat dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low carb fruits
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other healthy fats – coconut oil, avocado oil, olive oil, animal fats, etc.
This 4 week Keto and Low Carb Meal Plan takes all the hard-work out of starting and maintaining this lifestyle.
What You’ll Find Inside:
- Detailed shopping lists for each week that includes everything you will need
- 4 week recipe index laid out by day and meal
- Hand selected recipes by a Certified Nutritionist
- Colorful and easy to follow on an electronic device of your choice