The Ultimate Keto Diet Plan for Weight Loss: The 5-Day Meal Plan

Keto Meal Plan for the Week

The ketogenic diet is high in fat and low in carbohydrates. Those following the diet attempt to stay in a very restrictive state of ketosis, where their bodies burn fat instead of carbs for energy. This is done by reducing the number of carbs eaten each day and upping the fat and protein you consume.

There are numerous ways to implement the keto diet into your life, so the best way to know whether it’s right for you is to test it out. We’re going to help you do just that, starting with a free 14-day keto meal plan, which includes a detailed breakdown of the how-to of making the keto diet work for you.

Today, we’re going to focus on two of the biggest challenges of the keto diet, the first of which is eating enough food on a diet.

Day 1 of Ketogenic Diet Meal Plan 

There’s a strong chance you’ve never heard of this approach to weight loss. That’s because this diet hasn’t yet caught on in the mainstream, and there aren’t any keto diet products out there to sell you (at least for now).

J.B. McDougall first proposed the keto diet in his book The Keto Reset Diet. The book presents a high-fat, moderate-protein, very low-carbohydrate diet, and the diet’s name was derived from McDougall’s belief that the very word “keto” connotes ketosis, which is a chemical state of being in which the body uses ketone bodies (molecules of nitrogen and carbon) as energy. So the new food you’ll eat is high in fat and protein, which you need, and a minimal amount of carbs and fibre that your body can burn for energy.

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Day 2 of Ketogenic Diet Meal Plan 

You want to make sure you follow a keto diet plan properly.

Your body needs carbs, just not too many. On the other hand, too many carbs can slow down your metabolism and make it harder to lose weight.

You want to follow a keto diet plan that lets you keep up your normal meals and routines. Combining this diet and the plan for Day 2 of the keto diet plan for weight loss will ensure you eat at a steady pace and do the things you’re used to doing.

Combining these two diets will help you lose weight while keeping your metabolism up and your mood as high as possible.

Planning Out Your Meals: The Ultimate Keto Diet Plan for Weight Loss

The meal plan for the keto diet plan for weight loss is a simple one.

Day 3 of Ketogenic Diet Meal Plan 

#1 On Day 1, do NOT eat any carbs from pasta, bread, fruit, etc.…

#2 Eat 3 medium-sized bananas every day. That is all you’re allowed to eat.

#3 On Day 2, keep a food diary of everything that you eat. Try to stay within 1,500 calories.

#4 Eat 20 grams of fat (mainly from coconut oil or avocado) every 2 to 3 hours.

#5 On Day 3, skip breakfast and only eat 3 solid meals with no snacks. Instead, eat 1 egg (cooked with 1/4 tsp. salt) 1 Tbsp. Real maple syrup or ¼ cup skim milk OR 2 Tbsp. Fat-free vanilla yoghurt OR 2 tbsp. Fat-free plain Greek yoghurt OR 1 tbsp. Fat-free sour cream OR 1/4 tsp. Non-fat feta cheese OR 1 Tbsp.

Day 4 of Ketogenic Diet Meal Plan 

If you’re following a ketogenic diet and would like to share how you’re doing in the comments, please send a photo!

Whether you’re on the low-carb, moderate-carb, or gluten-free diet, or you’re transitioning from one diet to the next, the following plan will help you lose weight.

The Ultimate Keto Diet Meal Plan

Each day of the keto diet consists of three meals and two snacks.

Each meal is composed of healthy fat, protein, and carbohydrate foods.

It’s essentially a pyramid structure, with your three meals on the bottom, followed by your two snacks at the top.

On the other hand, the Atkins diet calls for a large variety of foods for every meal.

It is a low-carb, high-fat plan that uses a particular algorithm for determining macronutrients.

Day 5 of Ketogenic Diet Meal Plan 

The ketogenic diet is a very low carb, high-fat diet.

It was developed to treat children who had severe epilepsy by significantly improving their seizure control. More recently, it has also been shown to reduce weight gain in people with obesity and type 2 diabetes and improve cognitive function in those suffering from cognitive impairment or Alzheimer’s.

How does it work?

1. During a normal day, you eat enough to fuel your body.

2. Ketogenic diets eliminate the carbohydrates that your body can burn as energy.

3. Instead, you consume fats and proteins. These fats provide the energy your body needs to burn fat (autophagy).

4. You can eat as much or as little as you want, as long as it’s under 20g carbs a day, or 50g protein.