7 -Day Keto Meal Plan That Will Help You To Lose Some Weight

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Keto nutrition is a diet that in practice has proven to be an effective treatment losing weight. It’s a diet rich in protein and fat, and poor in carbohydrates. The Keto diet is based on the principle of intake of larger amounts of fat and protein, and minimal intake of carbohydrates.

When you do not get enough carbohydrates in your body, it starts looking for some other source of energy to meet your needs. In the absence of glucose, the body begins to burn fat and use them as a “fuel”. When you bring the body to that state, you are actually in a state known as ketosis. And that’s the moment when the weight loss process begins.

In fact, the essence of this Keto meal plan is to keep the body in a state of ketosis. Ketosis is a condition that occurs in the body as a consequence of a metabolic process called ketogenesis. During this process, the body generates energy from fatty acids that are mobilized from adipose tissue.

The conclusion is that during Keto nutrition since the body does not have sugars available to obtain energy, it requires an alternative and mobilization of fat from the fatty tissue begins and the weight loss process begins.

The Keto diet means lowered carbohydrate intake from 20 to 50 g. daily. Specifically, in this diet carbohydrates represented with only 5%, proteins with 20%, and fats as much as 75%.
The Keto diet is simple, you should avoid ready-to-eat foods, sugar, starch, pasta, and also to look at the intake of fruits.

The Кеtо diet includes the following products:

Meat, fish and seafood – you can eat chicken, turkey, veal or pork, as well as all kinds of fish and seafood.
Eggs – prepared in any way.
Oils – sunflower, olive, coconut – these oils will help you prepare your food, and in this way, you will also enter some of the fats that are needed in the diet.O
Vegetables – lettuce, cucumber, cauliflower, broccoli, broccoli, onions, rolls, peppers, tick, and tomato.
Nuts – walnuts, hazelnuts, almonds
Seeds – flaxseed, sesame, chia seeds

Products to avoid:

Sugar in all shapes – avoid sweets, juices, cereals, pasta and cakes
starch – bread, potatoes, rice, beans, peas, lentils, beets, carrots
Fruits – pay attention to the intake of fruit because only one fruit can exceed the limit of 50 g.

7 -DAY KETO MEAL PLAN:

MONDAY

Breakfast: green smoothie.
Lunch: zucchini noodles.
Dinner: chicken soup.
Snack: simmered almonds.

TUESDAY

Breakfast: fried eggs with avocado and tomato.
Lunch: a bit of barbecued salmon with cabbage or an apple.
Dinner: a bit of fish with lemon and vegetable plate of mixed greens.
Snack: celery stays with almond margarine.

WEDNESDAY

Breakfast: fried eggs.
Lunch: a vegetable serving of mixed greens.
Dinner: a bit of flame-broiled chicken with vegetables.
Snack: simmered sunflower seeds.

THURSDAY

Breakfast: fried eggs with hamburger.
Lunch: cucumber and fish plate of mixed greens.
Dinner: a bit of heated turkey with a green plate of mixed greens.
Snack: browned zucchini.

FRIDAY

Breakfast: egg biscuits.
Lunch: a bit of barbecued meat with a green serving of mixed greens.
Dinner: chicken soup.
Snack: Roasted Cauliflower Hummus with vegetables.

SATURDAY

Breakfast: vegetable frittata.
Lunch: broccoli soup.
Dinner: chicken with lemon.
Snack: apples.

SUNDAY

Breakfast: poached eggs with asparagus.
Lunch: a vegetable serving of mixed greens and a bit of flame-broiled tune.
Dinner: chicken lettuce wraps.
Snack: kale chips.

Source: Fitness Team Training

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