Ketogenic Diet Plan for Weight Loss: 7-Day Keto Meal Plan and Menu

What is the Mediterranean Diet?

The 7-Day Ketogenic Diet Meal Plan ( + A Beginner’s Guide )
Beans and lentils provide healthy protein and fiber. Gm diet is often mentioned as the fastest way to lose weight. Balanced Weekly Meal Plan. This will also reflect on your energy levels. Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change. I can loose weight quick but gain it back because I indulge myself in sweets.


Beginner’s Guide to 7 Day GM Diet: Day 1-7 Meal Plans & Tips

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it. Hi, have a look at my Ketogenic Diet section: Everything looks good, nice and easy recipes and all, but you spelled dinner wrong. Just thought you should know. My numbers come out similar to yours.

I figure I can only eat 70g or 2 — 3 oz of meat per day. That is one very small piece of meat. But you show meat at every meal. Also, the fat requirement is about equal to one cup of lard. Thanks for the clarification. Restaurant orders must be something like meat with vegatable or a salad with meat. Is a glass of wine out due to the high sugar content? So this is very unclear. I understand that grams of protein in meat and grams in weight are very different. I find MY Fitness Pal to be eztremely useful.

You put in the type of food and it calculates all those tricky numbers for you. You can even see the macros percentages or set your own. I really love how concisely you have put this article together. I was wondering if you did this to bring the protein amount closer to 1 gram per pound of body-weight to preserve lean mass? Otherwise a great website.

I just want to say that I have found your website incredibly insightful. I have been eating this way for 1 month. Working out, and feel great but, not loosing any weight! Ketosis sits are pink or magenta so I am clearly in ketosis?

So discouraged as I really need to get this off. I have a guy, that is amazing, who watches over my food journal. I am 64 yrs young and have just been diagnosed a having a T I A — mini stroke.

My son-in-law has emailed me your website address and suggests that try using your diet. Your recipes look delicious and just the kind of foods I love to eat. Hey Carol, I would say the ketogenic diet can be good for your hearth depending on what you make of it. From what I experienced, I always count all my calories and macros and try different ratios of fat, carbohydrates and proteins , lowering your carbohydrates makes you way less hungry.

If you eat less, you will lose weight and this will help a lot. This diet contains a lot of fat, if you keep your calories under control you will burn all the fat you eat.

I have seen a lot of studies and cases where people lowered their cholesterol with this diet but I am not a doctor. You can always do blood test before, try the diet for a while and redo your blood tests to see if it improved. Carol- so sorry to hear about your stroke. I am not sure most doctors would approve of this diet due to most not being taught much on nutrition in med school, and most still believe in the old school high carb low fat way of eating. I suggest giving it a trial of a few months to see how it may work for you.

When I am doing Keto, I personally carb up once a week usually with Sushi. I reintroduce carbs once I am happy with my amount of body fat. I still stay away from pasta, bread, wheat cereals, etc. Hi Myriam, I am interested in the ketogenic diet. I have hypothyroidism and was wondering what you recommend to get started? I find it difficult to meet all requirements I am adding what I eat but to get the right amount of protein calories fat and carbs appears more difficult than I thought what am I doing wrong?

I am a female fitness instructor that teaches body pump twice a week, engage in Hiit 30mins 3 to 4 times a week but because of my plantar fascitiis and knee and shoulder and back injury, i can only lift up to 10kgs overhead. Been eating Keto style for 3 months now and between and cals on more intensive workout days. I am lactose, fructose and gluten intolerant. I want to get 6 pack abs and willing to put in the hard work but just need to be inspired again,.

I tried many things and after seeing a friend who went on this diet I decided to search about it. Can you guide me? I am an amateur powerlifter and I have recently started using the keto diet as there is only so much gained by being a fat powerlifter but working out my macros was driving me nuts as I also work as a disability support worker and need to take meals and so on to work with me.

Thanks to this I can now have better control of the macros to bring my weight down without doing to much harm to my lifts! Thank you for this! Hi I am new to this. I need to lose weight and I am going to try this. Can I substitute everything to chicken and turkey bacon? I love red wine is that out? I have been reading about the Keto diet and i love what i am reading.

I love this site! Your email address will not be published. Posted on Nov 3, 44 comments 3. Get Free Email Updates. You may also like: Food List Ketogenic Diet: Myriam Bruneau 4 December, Jack Q 16 December, Myriam Bruneau 17 December, Valerie 6 January, Thanks for any tips you can give. Myriam Bruneau 6 January, Valerie 9 January, Great blog — lots of good info here! Ssiii 13 February, Myriam 13 February, Bobbi 16 February, Here is a link that will help explain it.

Claudia 6 March, For your breakfast, you can have braised beef with two sliced tomatoes. Drink three glasses of water. For a mid-morning snack, you can eat a turkey patty with a tomato for a good source of protein. For a lunch, you can prepare a hamburger patty do not forget use seasonings together with a sliced tomato.

If you need a snack after your lunch, you can have a turkey patty with seasonings and a tomato. Do not forget to drink two glasses of water. For a dinner, you can have a hamburger patty with two fresh tomatoes. Again, drink two glasses of water. You can enjoy meat as well. Just keep in mind that you need to flush out the uric acid your body will produce from digesting all that meat by drinking even more water.

You are almost done now! The day six is very similar to the day five. You are focusing on protein-rich food. However, you need to avoid eating tomatoes. For a dinner, you can have the special GM soup just do not use tomatoes this time with a vegetable salad.

Use seasonings for better taste. Drink at least 2 glasses of water. For a lunch, you can have cooked beef with a lot of vegetables. Do not forget to drink three glasses of water. You can enjoy meat as well! Finally, the last seventh day of the vegetarian version of GM diet has come.

Because you have made it this far, you will be rewarded. Not only that, you will be able to eat a lot of rice, vegetables as well as melons. After the seven days, you should be at least 5lbs lighter. A lot of people who follow the diet strictly lose up to 17lbs in only seven days.

The first meal on your last day of this diet should consist of a cup of brown rice or oatmeal together with the melon. If you need a snack before your lunch, you can have a bowl of sliced strawberries. For a lunch, you can have a big salad made from vegetables of your choice mixed with raw mango. If you crave for some snack before dinner, you can have a bowl of blueberries and raspberries. For dinner eat a bowl of brown rice with a lot of vegetables of your choice.

Again, you need to drink two glasses of water. For a bedtime snack, I prefer a bowl of strawberries. Just avoid anything else. At this day, you will be pushing out that extra fat from your body. If you want to, you can continue with this nutritional plan to enjoy even better results.

Surprisingly, there is an easy vegan and Indian alternative to the GM diet. If you would like to move forward with this diet without adding any meat to the program whatsoever, then feel free to do so.

If you want to get skinny, the GM diet is everything you have been searching for and so much more. The GM diet has many benefits for those who decide to follow it. After careful and thorough research, let me give you the most appealing pros of this diet:. Did you know that this diet is really good for the detoxification of your body? You will stay away from bad foods that tax your liver, kidneys, and skin such as processed foods, unhealthy proteins, and insulin spiking carbohydrates for the first few days.

Another way this plan encourages healthy detox is by drinking two liters of water each day and consuming lots and lots of fresh fruits and vegetables. These foods are rich in fiber and will promote a healthy bowel movement as well. Not only that, you will consume a lot of fruits and veggies that are rich in dietary fiber — a substance that helps to clean your digestive tract. As constipation is associated with the build-up of toxins in your body, you will improve your detoxication even more.

Also, drinking that much water per day will help get rid of any toxins or bacteria that may be present in your urinary tract. This diet has become popular mainly due to the fact that you can lose a substantial amount of weight in a record time of just seven days.

Well, this statement is true but it depends on how well you stick to the main principles and rules of this diet. Although most of this lost weight is usually caused by the release of retained water, this is great achievement nonetheless. As you consume fruits, vegetables and drink so much water, your skin will start to shine and look healthier. Fruits and vegetables are rich in antioxidants, which will help prevent skin damage caused by free radicals. Not only that, veggies are an excellent source of minerals as well.

Some of the best minerals found in many vegetables that are great for your skin are zinc, selenium, and sulfur. By consuming vast amounts of vegetables you will receive these minerals and your skin will thank you for this, trust me.

Lots of people report feeling light, enthusiastic, and energized while following this diet so you can expect the same. Your body will really enjoy the vast amount of antioxidants, vitamins, and minerals from healthy foods. This will also reflect on your energy levels. Just keep in mind that drinking water is also bound to help you feel energized as dehydration is a known cause of lethargy and feeling weak.

One of the pros of this diet is the fact that it takes just seven days. Dieting for one week is quite manageable for every serious dieter out there. The fact that this diet lets you pick among your favorite fruits and vegetables makes this plan less restrictive and easier to follow. Just keep in mind that there are two sides of the story for almost everything out there. This is the same for the GM diet as it has not only benefits but also side effects.

The GM diet is not sustainable over a longer period of time, seeing as it restricts the intake of many crucial nutrients. It is especially not suitable for those trying to gain muscle as the food proportions and types are not ideal for proper bone muscle formation. Before you dive right into this diet, we strongly suggest you to check out what side-effects and cons are related to this type of diet.

One of the primary shortcomings of this diet is the minimal amounts of protein allowed per day. The first few days of the diet restrict the intake of protein, and so you can expect muscle loss, and even the meals that follow the first 72 hours are not enough to sustain muscle content. The first three days may be characterized by incessant thirst, even after drinking enough water, and dizziness due to the reduced portions of food.

Your body will crave for more food and will, therefore, use the water consumed to carry out digestive functions. Some guides say you can work out while on this diet, but that is not practical. You will be weak from not eating enough food, and so your body cannot perform optimally. You could do a few workouts that do not strain you too much.

However, weightlifting and intensive cardio could have you reeling and feeling too dizzy for a comfortable weight loss. Even though vegetables and fiber are drivers of the metabolic system, lack of protein causes muscle degradation. Protein is also the building block of hair follicles, and less of it means dull hair and skin. The GM diet is best regarded as a detox that helps get rid of toxins, but it is not sustainable in the long run. Dieting is hard, strict dieting is even harder.

Restricting carbs and eating a low amount of foods and calories is one of the hardest things that require strong discipline. You have to stick to a plan you usually do not like. That is why you need to be highly motivated and maintain strong willpower to follow strict rules.

There is little to no exercise allowed during this diet as you will feel fatigued and drained. Another downside of restriction based diets is the fact that you are missing some of the important nutrients your body needs to function properly.

You will feel thirsty because your body should get into fat burning and detox phase. To flush out toxins stored in fat, your body will need to use more and more water. As you can see, this is an easy way to get dehydrated. While, the majority of your results will be achieved through loss of water weight, thanks to the reduced caloric intake you will lose some of your body fat. No, you should not use this diet as a continuous lifestyle. Once you finish your seven-day cycle, you need to have a week off period.

Ideally, you should take at least a week or two off before you start again. This way, you can easily replace all those necessary substances you will lose during GM diet. Luckily, there is no minimal or maximal limit on the number of cycles you can do.

However, as I have written in the answer above, you should take at least a week or two off. If you have not exercised before, then start slowly. Gradually increase the difficulty of your physical activities to not injure yourself in the process. I do not feel educated enough to answer this question.

You should always consult dietary changes you want to take with your medical professional first. From what I know, I can say that it is not suitable for diabetics, as well as pregnant and breastfeeding women.

Sadly, you can not drink coffee while on this diet. In fact, you should not drink it even on your days off as it is not very healthy for your body makes your body much more acidic. On the contrary, herbal as well as green teas are fine. If you need to use any sweetener for your hot beverages, then go for dried stevia leaves as they include zero calories.

With regards to lemon, sure, you can add it to your water you drink daily. Just pay attention that lemon makes the environment of your stomach less acidic. Therefore, you should drink it on empty stomach and wait for at least thirty to forty minutes before you start eating. Otherwise, you could experience indigestion and other health-related issues. With regards to honey, you should not sweeten your water.

While it is one of the healthiest sweeteners in the world, it adds a lot of calories to your daily menu you will not need while following GM diet.

(*) Benefits of the Mediterranean Diet