You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?

Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.

Benefits of Ketosis

By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.

Getting Started

Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.

The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.

Additional Points of Interest

Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out. This is a huge part of the initial weight loss during the first few weeks of ketosis. While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.

Foods Recommended on a Ketogenic Diet

• Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
• Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
• Fruits: Strawberries, blueberries, raspberries, avocado.
• Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
• Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
• Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
• Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet

Foods to Avoid on a Ketogenic Diet

• Grains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
• Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
• Processed Foods: If it contains carrageenan, don’t eat it.
• “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.

7-Day Ketogenic Diet Meal Plan And Menu

So you have found the ketogenic diet, have figured out your macros and you are itching to get started. Here is a ketogenic diet meal plan for one week. If you are just getting situated use this basic plan to help get going.

I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET

I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing the unwanted pounds. This despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broke, don’t fix it.

7 DAY KETO DIET GROCERY LIST

The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. This are base meals and will provide good macros for some people. For others who need more food(fat) you can just add a keto friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

• A dozen eggs.
• A package bacon.
• Butter. (real butter)
• A pack of boneless SKIN ON chicken thighs
• 1 onion.
• 1 bell pepper (Green, red, yellow, that’s your choice.)
• Two bulbs of garlic. (Optional, but very heart healthy.)
• A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
•  a bag of almonds, a jar of almond butter (very expensive – cheapest I can find is 10$ for 750g at Costco).
• A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I AM ACTUALLY COOKING. WELL…SOME

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guess work out and we need to keep this as simple as possible in order to have success.

• Put the 12 thighs in to the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat it.
• While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
• Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed. In my experience you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
• Dice up half the onion, save the other half for next week.
• Cut up the pepper
• You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
• In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
• Add the beef and brown it.

GETTING THE MEALS TOGETHER

• Wash/rinse out 12 containers.
• In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
• In the other 6 evenly spoon out the beef/pepper/onion mix.
• Take the veggie blend, evenly pour it across the 12 containers, right on top of the meat.
• Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
• Pull out six plastic bags and put 2 hard boiled eggs in each.
• Evenly divide your remaining bacon by 6.
• Now brown bag it, and put it in your fridge.

THE MACRONUTRIENTS OF THE KETOGENIC MENU PLAN

Right now you have 6 day’s worth of meals in your fridge

• 6 bags with 2 hard boiled eggs and bacon
• 6 containers of thighs/veggies
• 6 containers Beef/Veggies

Okay so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled.me has some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!

For this base ketogenic meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:

TOTAL CALORIES- 1570

• Net carbs – 20g per day
• Protein  – 80 g per day
• Fat  – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

• ≈7 net carbs per meal
• ≈26 grams protein per meal
• ≈44 grams fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

• 1 cup coffee
• 1 tbsp coconut oil
• 1 tsp butter
• 1 tbsp full fat coconut milk(in a can)

This adds about 25g of fat to my day.

If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!

You may also want to consider adding these fat boosting strategies:

• Full fat cream, butter, coconut oil, MCT oil in your coffee.
• Put a tablespoon of mayonnaise on the chicken while it’s baking.
• Top the vegetables with some cheese before reheating.

SALT AND ELECTROLYTES WITH THE KETOGENIC DIET

It’s  also worth pointing out that you may want to consider taking a multi-vitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs this will speed up the flushing of water. So even more bathroom breaks.

BUT HOW DO I KEEP TRACK ALL OF THIS?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal.

This app is both web based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

SUMMARY

I am proof that a ketogenic diet works. I also know that it can be confusing as hell trying to deal with all of the numbers and then figuring out what to eat. I am hoping that this 7 Day Ketogenic Diet Meal Plan will help you to stay calm(at least a little bit) and focused with your fat loss goals

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Acid reflux, or heartburn, is a burning, intense pain felt around the lower chest area, which occurs as a result of the flowing of stomach acid back up into the food pipe. If it happens more than twice a week, it is a sign of GERD or gastroesophageal reflux disease. Fortunately, its symptoms can be relieved with the help of dietary modification.

By consuming the following 7 foods, you will prevent a flare-up and treat the symptoms of acid reflux:

1. Apple Cider Vinegar

Apple cider vinegar regulates stomach acid, so you should add a tablespoon to a cup of water and drink it 5 minutes before meals.

2. Green Leafy Vegetables

They are easily digested and prevent acid reflux.

3. Kefir

Kefir effectively eases acid reflux symptoms, helps digestion and soothes the digestive tract. For best effects, you should take a kefir with live and active cultures that have been fermented for 24 hours.

4. Almonds

Almonds skins calm the stomach, boost gut health, and treat indigestion.

5. Coconut Water

It is loaded with potassium and electrolytes and hydrates the body. You should drink it throughout the entire day and drink one glass at bedtime.

6. Ginger

It will relieve the symptoms of acid reflux if taken in small doses. You should take a fresh, small cut 1-2 times every day.

7. Fermented Vegetables

Fermented vegetables contain lactobacillus which prevents heartburn.

Furthermore, there are also foods you need to avoid in order to prevent acid reflux:

1. Processed Foods

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Processed foods are full of corn, salt, and potato, all of which increase the risk of acid reflux.

2. Mint and Peppermint

These lower the pressure in the esophageal sphincter and thus support the acid rise, and aggravate the symptoms of acid reflux.

3. Sugar and Artificial Sweeteners

These lead to inflammation in the body and also promote overeating, which has negative effects in this case.

4. Tomatoes and Onions

Tomatoes and onions worsen the symptoms of acid reflux.

5. Caffeine

Coffee, energy drinks, and tea also worsen the inflammation of the esophagus and change the way the sphincter works.

6. Chocolate

It has been found that the limited intake of chocolate improves the symptoms of acid reflux, due to the fact that chocolate products are full of sugar, caffeine, and fats.

7. Alcohol

You should completely avoid alcohol or limit its use. It is important not to drink it close to bedtime or in a combination with foods that trigger a flare-up.

Moreover, the following tips will be of great help in the treatment of acid reflux:

• Quit smoking, as it contributes to acid reflux
• Sleep on your left side
• Chew the food thoroughly and eat slowly
• Don’t use drugs for acid reflux too long
• Exercise regularly
• Do not wear tight-fitting clothes after meals
• Try acupuncture to soothe the symptoms

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• Don’t bend over in the case of flare-up as it will aggravate the symptoms

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Our body needs sugar to work properly, but when we consume it in huge amounts, they may cause different disorders and disease. If you want to protect your health and at the same time lose your extra weight, you should detox your body from sugar.

Our team Go Fit Stay Fit is going to recommend you a 21-day sugar detox diet plan. During this diet, you will consume sugar only through fruits.

Here you have a weakly plan:

Day 1

Breakfast:  two boiled eggs with tomatoes and cucumber salad

Snack: Pomegranate

Lunch:  Tuna, brown rice, and veggie soup

Snack: Orange juice

Dinner: Baked pork with onions and spinach

Day 2

Breakfast: Greek yogurt and two bananas

Snack: A handful of almonds

Lunch: Chicken salad and one apple

Snack: A cup of berries

Dinner: Vegetable salad

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Day 3

Breakfast: Fruit salad and a glass of orange juice

Snack: Veggie soup

Lunch: Turkey steak and veggies

Snack: One apple

Dinner: Steamed chicken breast with greens

Day 4

Breakfast:  omelet with asparagus, tomato, and peppers

Snack: A handful of walnuts

Lunch:  Tomato soup and veggies

Snack: One grapefruit

Dinner: Grilled salmon with veggies

Day 5

Breakfast: Oatmeal with soy milk and one banana

Snack: One apple

Lunch: Mushroom soup and chicken breasts

Snack: A glass of orange juice

Dinner: Vegetables and chicken soup

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Day 6

Breakfast: Two boiled eggs and vegetable salad

Snack: A handful of almonds

Lunch: Bean salad and two bananas

Snack: One apple and a glass of orange juice

Dinner: Baked fish with cheese and tomatoes

Day 7

Breakfast: Two slices of whole grain toast with ham and cheese

Snack: A glass of soy milk and a protein bar

Lunch: Grilled broccoli, spinach and a half a cup of tuna

Snack:  Greek yogurt and berries

Dinner: Creamy broccoli soup and fresh veggies

Follow this diet plan for 21 days, and then you need to make a seven-day pause. After that, you may continue the diet another 21 days.

Rules you should follow this diet:

– Avoid alcohol, coffee, and tea

– Avoid soda

– Avoid sweets, cookies, and cakes

– Never take your dinner after 8 pm

– Drink plenty of water

– Exercise regularly

– Have enough sleep

– Relieve stress ( practice yoga, meditation)

– Never skip a meal

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– Never follow the diet more than 21 days without a recommended pause

– Before starting the diet, you should consult your nutritionist or doctor

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This 13-day diet is hard, but effective, to burn off fat. After 13 days you can eat normally without putting on weight for 2 years. It is also known as The Danish Diet or The Copenhagen Diet.

This is not a traditional diet where you gain the weight back at the end of the fasting period. Instead, the 13-day diet will increase your metabolism and you will maintain your weight after the diet is finished.

Just don’t freak out if in the first week after the diet you may put on a little weight. This will regulate after a while.

If you follow the 13-day diet, you will lose all excess fat, between 15 – 40 pounds (7 – 20 kg)!

The diet must be followed for 13 days. No more, no less. That’s because the 13-day diet is an extremely low caloric diet with an intake of approximately 600 calories per day.

Because this diet is unbalanced, lacking in dairy, whole grains and fruits, you may experience vitamin and mineral deficiencies and tiredness. You’ll also feel hungry all the time and your body will be more receptive to illness.

The 13-Day Diet Rules

Here are some rules you need to follow with this diet:

1. If during the diet you drink beer or whine, eat sweets or chewing gum, or any extra food, then you must stop immediately, or it will not work at all. All the hard work up until then will nullify itself in your body chemistry.
2. If you brake this diet, you cannot start again for 6 months.
3. If you follow it step by step over 13 days, you CANNOT follow this diet again for another two years (because of the shake-up to your metabolism).
4. Throughout this diet you may supplement beef/salmon/lamb with 250g of chicken breast.
5. Also, you may use garlic, oregano or any other pepper, seasoning, but NO SALT on this diet.
6. After 13 days you can eat normally, but recommended one or two days a week of sensible eating.
7. Avoid any intense physical activity, because of the extremely low calorie intake.

The 13-Day Diet Menu

Here is the entire eating plan for 13 days. Follow it strictly if you want to lose more than 15 pounds in 2 weeks!

***NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.

Day 1

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
• Lunch: a hard boiled egg + 200g frozen spinach boiled in water + a medium tomato.
• Dinner: 100g grilled beef + lettuce salad with lemon dressing.

Day 2

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
• Lunch: 150g ham + 1 fat-free yogurt.
• Dinner: 100g grilled beef + lettuce salad with lemon dressing + one fruit of your choice.

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Day 3

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: 2 hard boiled eggs + a slice of ham + a medium tomato + spinach.
• Dinner: a serving of celery and tomato soup + a fruit of your choice.

Day 4

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: 200ml of orange juice or an apple + a fat-free yogurt.
• Dinner: a hard boiled egg + a large grated carrot + 100ml cottage cheese.

You can lose up to 8.8 pounds (4 kg) by this day!!!

Day 5

• Breakfast: NOTHING.
• Lunch: 150g salmon with lemon. It can be cooked with a teaspoon of butter.
• Dinner: 100g grilled beef + lettuce and celery (without dressing).

Day 6

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: 1 hard boiled egg + a grated carrot.
• Dinner: 150g grilled or boiled chicken breast + lettuce salad with lemon dressing.

Day 7

• Breakfast: a large cup of black tea or coffee. NO SUGAR!
• Lunch: NOTHING. Just drink lots of water!
• Dinner: 200g grilled lamb cutlets + an apple.

Day 8

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
• Lunch: 2 hard boiled eggs + a medium tomato + 200g frozen spinach boiled in water.
• Dinner: 200g grilled beef + lettuce salad with lemon dressing.

Day 9

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• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
• Lunch: a slice of ham + a fat-free yogurt.
• Dinner: 200g grilled beef + lettuce salad with lemon dressing.

Day 10

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: a slice of ham + 2 boiled eggs + lettuce salad with lemon dressing.
• Dinner: a serving of celery and tomato soup + a fruit of your choice.

Day 11

• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: 200ml orange juice or an apple + a fat-free yogurt.
• Dinner: a hard boiled egg + a large grated carrot + 200ml cottage cheese.

Day 12

• Breakfast: a grated carrot with lemon. NOTHING ELSE!!!
• Lunch: 200g salmon boiled with lemon or grilled with a teaspoon of butter.
• Dinner: 200g grilled beef + lettuce and celery without dressing.

Day 13

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• Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
• Lunch: 2 hard boiled eggs + a grated carrot with lemon.
• Dinner: 250g grilled or boiled chicken breast + lettuce salad with lemon dressing.

Now remember, the 13-day diet is a metabolic diet, do not go and mess up all good you have just done. Eat sensibly and healthy!