Ketogenic diet is a low-carb diet plan. It has helped many women to lose weight up to 15-18 pounds in five weeks. This is an unconventional diet plan, in which you are to have a high-fat (77%), moderate-protein (17%) and very low-carb (5%) diet.
1 Week Ketogenic diet plan:
Early morning – You can have
- Warm water with lemon, or
- Warm water with 1 tablespoon triphala powder
Breakfast (8.30 am)
- 1 boiled egg + kale smoothie
- Oats and milk
- Quinoa
Lunch (12.30 pm)
- Vegetable soup
- Mushroom and lettuce salad with high fat dressing
- Chicken, carrot, bell pepper and green beans salad with high fat dressing
Post lunch (2.30 pm)
- 1 cup of Greek yogurt and 2 almonds
Evening snack (5.00 pm)
- 1 cup green tea with a dash of lemon
Dinner (7.30 pm)
- Shrimp and zoodles
- Mashed broccoli and potato with sour cream
- Mushroom and cream soup
Why it works?
There is a greater loss of weight on the first week of this diet because having low-carb diet helps in expelling excess water from the body. It also removes excess sodium from the liver. This results in a rapid weight loss. The extra ketones produced in the body are thrown out through urine. Six meals a day with lots of proteins and good fats boost your metabolism and burn the fat. You will be on a low-carb diet and you will get the micronutrients from veggies, fruits and nuts. This diet plan prevents your body from going into starvation mode. You will have more energy to move about and work.
To get the best results, you can join the gym.
Do not eat eggs, nuts or shrimps if you are allergic to these foods.
2 Week Ketogenic diet plan:
Early morning (7.00am)
Warm water with 1 tablespoon of apple cider vinegar
Breakfast (8.30 am)
- 1 cup bulletproof coffee + pancake with organic maple syrup
- 1 whole boiled egg and a glass of milk or soy milk
- 1 cup bulletproof coffee + china seeds and oats
Lunch (12.30 pm)
- Lettuce taco with avocado and tomatoes
- Asian style stir-fried chicken and veggies
- Grilled lean beef with broccoli and green beans with good high-fat sauce
Post lunch (2.30 pm)
1 small bowl of flavoured yogurt
Evening snack (5.00 pm)
2 flaxseed crackers + 1cup bulletproof coffee
Dinner (7.30 pm)
- Grilled fish with carrots and greens
- Butternut squash soup with fresh cream
- Lentil soup with bottle gourd and cauliflower
Why it works?
Here also you will at six meals a day and have bulletproof coffee twice a day. This coffee is made by adding butter, coconut oil and cream to your black coffee. The medium chain triglycerides in it help in losing fat. These medium-chain fatty acids are converted into ketone bodies, which give us more energy. Have a good amount of proteins through meat or legumes. You also need a minimum amount of carbohydrates. So, you should not totally ignore veggies. They will provide you the micronutrients required.
Have lots of water to stay hydrated. You can add a pinch of salt to a bottle of water. You should drink bulletproof coffee slowly. Gulping out down at once can make you sick.
Remember not to have more than 6 macadamia nuts as they are rich in carbs.
3 Week Ketogenic Diet plan:
Early morning (7.00am):
Warm water with lemon and 1 tablespoon organic honey
Breakfast (8.30 am):
- One cup green tea + 1 boiled egg + spinach smoothie
- 1 cup green tea + 3 pancakes with a generous amount of whipped cream and organic honey
- 1 medium bowl of quinoa with vegetables cooked in ghee
Lunch (12.30 pm)
2 almonds or one cup of Greek yogurt
Evening snack (4.30 pm)
1 cup green tea
Dinner (7.00 pm)
- Grilled chicken salad with good high fat dressing
- Soy chunk wrap (use whole wheat flat bread)
- Ground beef (lean cut) and grill3ed sweet potatoes
Why it works?
In the third week the number of calories you take is different from the first two weeks. There is no post lunch meal in this week. This helps your body to digest and use the energy stored from the heavy breakfast. For dinner you have protein rich food, which will fill you and energize you.
You may experience fatigue and headache. This means that ketosis has kicked in. You should also drink lots of water.
4 Week Ketogenic diet plan:
Early morning (7.00 am)
Warm water with lime juice and flaxseed powder
Breakfast (8.30 am)
1 cup green tea or black coffee
Lunch (12.30 pm)
1apple or 1 glass buttermilk
Dinner (7.30 pm)
- Chicken soup + fruit salad
- Mashed potato with spinach, garlic and a dollop of clarified butter (ghee) + flavoured yogurt
- Smoked turkey bacon + veggies + 1 medium sized chocolate brownie
Why it works?
This week is one in which you follow high -fat, high-protein and low-carb meals. You will lose a lot of weight this week. You also have to do regular exercise this week.
If you cannot follow the diet plan of week 4, you can follow the week 3 diet plan. Make sure that you stay hydrated, take rest and workout. If needed, you can take supplements after consulting the doctor.
Week Ketogenic diet plan:
Early morning (7.00 am)
Have 1 cup green tea or black coffee with lime juice.
Breakfast (8.30 am)
- 1 banana + 1 glass of milk
- Scrambled eggs + 1 toast
- Oatmeal
Lunch (12.30 pm)
- Homemade chicken/tuna sandwich with lettuce and tomato slices
- Vegetable soup with roasted pumpkin seed powder
- Grilled salmon with chives, garlic and 1 teaspoon butter
Evening snack (5.00 pm)
1 cup green tea or black coffee
Dinner (7.30 pm)
- American beef or chicken chilly
- Wheat bread stuffed with spinach and curd with tomato and cucumber
- Asian style stir-fried chicken (with skin)
Why it works?
This is the week when your body comes out form the fasting phase. So, you are to have a good heavy breakfast followed by a light lunch. Eat a balanced amount of proteins and fat for your dinner. This helps in building the muscle mass and making you energetic.
