7 Day Keto Diet Plan To Lose 10 Pounds

Walk To Get Rid Of Excess Weight In A Week

Keto Diet Menu: 7 Day Keto Meal Plan For Beginners To Lose 10 Pounds

To shed extra pounds of body fat after your initial weight loss, increase the amount of walking that you do every day.

According to the International Journal of Obesity and Related Metabolic Disorders, walking for just 30 minutes a day for 5 days of the week can help lose weight quicker.16

You might be surprised at how easy it is to increase the number of steps you take every day.

If you want to start seeing results within a week while losing weight, you should increase your daily steps to 10,000 a day. To find out how many calories you can burn in a day by walking, please check out my article on how walking can help burn body fat. You will also notice that your face appears thinner as well.

Some ways to help start losing pounds in a matter of days by walking more are:

  • Get off the bus a few stops early or park your car further from your destination.
  • Take the stairs rather than the elevator or get off a few floors early and walk the rest.
  • Go for a brisk walk at lunchtime.

What Does A Day Of Eating Look Like With Keto Bursts

If you want to get started with keto bursts, these recipes could help.

BREAKFAST: Eggs prepared with butter optional veggies, cheese, and bacon or smoked salmon.

LUNCH: Grilled chicken or salmon over salad with avocado and no-sugar dressing.

DINNER: Steak prepared with no-sugar marinade and a side of buttered veggies.

This article originally appeared in our print magazine.

You Should Eat Lots Of Fiber

Fiber is great for the good bacteria in your gut. It can help get rid of toxins, and combine it with some healthy fats, and it will keep you feeling full.

When you look at a food label, you’ll see “total carbohydrates” and under that, a line for “dietary fiber.”

If you subtract the dietary fiber from the total carbohydrates, that will give you net carbs .

There are 4 calories per gram of net carbs. Calories are still important, even on Keto.

Also Check: Best Diet For Pear Body Type

Dont Track Calories Another Strategy

If you decide not to track calories, you can likely still make great progress, as long as you make the bulk of your food choices low-calorie foods. If youre unfamiliar with the nutrition content of what you eat, here are some ideas of low-calorie foods to get you started:

  • Lean protein sources
  • Non-starchy vegetables
  • Zero-calorie beverages, because you want to cut out liquid calories

If you chose the low-carb diet pattern, here are foods that could be on the table for you :

  • Cheese
  • Olive oil, avocado oil, butter

If you prefer a lower-fat approach, here are some foods you could enjoy that would be much harder to work into a low-carb approach:

  • Sweet potatoes, baked potatoes
  • White rice, brown rice, wild rice
  • Fruit

The important key to remember, if you are not tracking calories, is to not eat BOTH high fat AND high carb at the same time. If you prefer fattier foods, limit carbs. If you prefer carbs, limit fat.

Remember with weight loss, its a marathon, not a sprint. Although you likely have a goal weight a number youd love to see on the scale the key to enjoyable and sustainable weight loss is to be patient, manage your expectations, and eat foods you enjoy .

Personalize Your Meal Plan To Fit Your Needs

7

If you want to use keto as a tool to lose weight, ensure youâre watching your caloric intake as well as your macros.

Read more: Showdown: Calories vs. Macros for Weight Loss

You have to experience a caloric deficit to lose fat, whether thatâs from activity or food. Keto makes it easy to eat at a deficit because of how satiating high-fat foods are. Hereâs the math:

There are about 3500 calories in a pound of fat to lose 1 pound per week, which is generally accepted as safe, youâll need a deficit of 500 calories per day.

To calculate exactly how many calories your body needs to maintain or lose weight, use an online calculator . Then, customize your meal plan based on that number. If that means you have to skip an ingredient in one of my recipes, thatâs ok! Itâs all about helping you reach your individual goals.

Read Also: Corset Diet Before And After

Stay Motivated To Lose Weight In A Week And Keep It Off

Possibly, one of the most important factors in losing a lot of weight fast and then keeping it off is to stay motivated.

According to doctors from the Mayo Clinic, long-term weight loss through a diet plan and exercising are only possible by making permanent changes. This means changing your eating habits for good and sticking to positive lifestyle choices.15

To help keep your motivation strong to help you through the highs and lows of losing weight, here are some of the suggestions from doctors at the Mayo Clinic:

  • Make a solid commitment to your weight-loss program.
  • Develop a network of trusted friends who will support you to boost your inner motivation.
  • Keep your goals realistic when it comes to losing weight in a specific time period.
  • Dont give up if you have a setback.

Can I Customize This 7 Day Weight Loss Diet Plan

This is a great place to start if youre starting your weight loss journey. The menus here are designed as an example of losing weight on 1200 calories each day, and there is plenty of room for customization. If you prefer vegetables that arent listed, go ahead and substitute the same goes for any foods you dont like.

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What Are Keto Bursts

Im bored, and my weight loss is stalled. I want to mix things up, Kitty decided after dropping 50 pounds. She hit the internet to learn the keto basics. Stay under 20 grams of carbs, she reminded herself as she planned meals for her keto experiment. If your body doesnt have carbs to burn, it has to burn fat. It was a change for sure-no grains, fruit, potatoes. But its delicious. I had a cheeseburger with avocado for dinner! she bragged to Jana. Then came the keto flu, a headache and sleepiness that happen when the body switches to burning mostly fat. But when it lifted a few days later, Kitty was amazed at how sharp and energetic she felt. No hunger or cravings, either. And she was suddenly losing more than a pound a day!

Kitty kept at it until her progress slowed. Im feeling a little dehydrated, she thought. Maybe my body is telling me to go back to normal healthy eating. Sure enough, a whole-wheat turkey sandwich sent her mood and energy soaring. It feels like keto is a great little pick-me-up, she told Jana. Maybe I can use it as a tool instead of a lifestyle. So she did. Anytime she wanted to speed her results, shed go back on keto for a matter of days or weeks. When her progress slowed, shed stop. Pounds poured off. You drop weight rapidly, Kitty shares. And its sustainable because its for short periods.

Lose Up To 10 Pounds In A Week By Eating Small Frequent Meals

7 Day Keto Meal Plan And Guide For Fat Burn

If you need to lose 10 pounds fast, then eating small frequent meals throughout the day may help increase your chances of losing weight.

Some studies point to the fact that having smaller meals frequently throughout the day can help reduce body fat. The journal Nutritional Reviews stated that this method has helped many overweight people to lose weight.5

However, this may not work for everyone. The journal Obesity reported that the most important factor in losing weight and keeping your body weight down is your daily calorie intake. So, whether you eat 3 meals a day or 6 small meals a day, keep an eye on the overall number of calories you consume.6

Read Also: Carb Cycling Diet For Weight Loss

Basic Leg Back And Bicep Workouts For Men And Women

  • Is alcohol allowed on this diet? No.
  • Can I continue the diet after the first week is over? Yes, you can continue for two weeks. Then take a break for a few days and continue again for another two weeks if you want.
  • Is chewing gum allowed? Yes, sugar-free gum is allowed.
  • I am on day four and I am very discouraged. I don’t feel as if I am losing any weight at all. I encourage you to complete the seven days. Don’t be too disappointed if you don’t lose all ten pounds. Everybody and metabolism is different. Do be careful, however, to follow the diet exactly. Don’t eat less food than is recommended in your effort to lose weight as that will throw off the diet’s chemistry.
  • Can I substitute anything for rice? Yes, you can have a potato, quinoa, or millet instead of rice.
  • I messed up on day two. Should I go back to the day one menu or can I just repeat day two again? If you mess up or cheat a little, just repeat the day and continue on from there.
  • I am fasting for Ramadan.Can I do this diet? Yes, but you will have to spread your meals out. Drink cold water at 4 a.m. Wait 15 to 20 minutes and eat a big meal with the foods on that day’s menu. Then at 7 p.m. when you can break your fast, drink another glass of cold water and wait 15 to 20 minutes. Eat another meal. Repeat through the evening, eating small meals until bedtime.
  • Can I substitute store-bought low-calorie soup for the homemade soup? No, it is best if you make it yourself fresh for the day you will eat it.

Meal Prep Is Important

Prepping your meals before is one of the ways you can maintain ketosis.

Thinking about the food you will prepare especially when you have hunger pangs will tempt you to grab a quick meal thats on sight and you will have failed the ketosis purpose.

If you intend to stick with the diet to death and enjoy its endless benefits including losing some pounds, devote yourself some time to prep your meals.

Also Check: Best Diet For Athletes To Lose Weight

History Of The Classic Ketogenic Diet

Physicians originally introduced the ketogenic diet in the 1920s to treat epilepsy and epileptic seizures .

The ketogenic diet was used to help mimic a fasting state, like those seen in intermittent fasting, which has been recognized as a seizure treatment for centuries.

This form of epilepsy and seizure treatment was popular for about two decades until the introduction of modern seizure medications.

After that, the classic ketogenic diet was used mainly to treat drug-resistant epilepsy in children .

Drug-resistant epilepsy is a form of epilepsy and seizures that cant be controlled with medications.

In these cases, the classic ketogenic diet helped children who have epilepsy reduce their number of seizures or even become seizure-free .

Based on this connection between ketone levels and reduced risk of seizures, there is growing interest in how the ketogenic diet and ketones might affect other brain conditions, including Alzheimers disease and Parkinsons disease .

Now Youre Ready To Start A Keto Meal Plan

Keto Diet Menu: 7

Whatever your reasons for wanting to start a low-carb diet, youre more than prepared to crush your new keto life with todays guide in your back pocket.

Once you figure out your macros, its all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.

Toss in a few supplements to boost your health and your bodys fat-burning potential and youll be well on your way to feeling and looking better.

Read Also: Why The Keto Diet Works

What Is The Keto Diet

Living a keto lifestyle means following a low-carb, moderate protein, and high-fat diet.

It is the swapping of fat for carbs that pushes your body into ketosis, using its alternate energy metabolism.

Because our diets are typically so carbohydrate-heavy in modern society , starting a new diet can sometimes feel intimidating.

As the standard American diet often consists of heavily processed foods lacking in nutrients.

The type of diet we eat can impact everything from our weight to our energy levels and overall health.

Unfortunately, diets with lots of carbs and very little nutrients that many of us in the United States eat may leave us feeling sluggish and lead to inflammation and health problems long term.

While keto is certainly a lifestyle change, it comes along with so many health benefits!

Plus, the good news is that its becoming more mainstream, which means there is tons of information and inspiration for keto meals and keto-friendly options out there- even sweets!

I Broke My Sugar Addiction

You can’t eat sugar on the keto diet, and most of the no-carb sugar substitutes don’t work for me. So when you’re left with no recourse, you just have to quit sugar.

That doesn’t mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. When you go back to typical eating, you might find that many foods you ate regularly are now just too sweet to finish.

Recommended Reading: Is Cauliflower Good For Low Carb Diet

Lift Weights As Part Of 7

Another way to get rid of a tremendous number of calories and burn fat in seven days is to lift weights.

The benefits of weightlifting as part of a diet plan are two-fold:

  • You burn off more calories and thus reduce body fat quickly and safely.
  • You build muscle mass which, in turn, burns more calories.

Various studies have reported that heavy resistance training using weights or resistance bands helps increase muscle metabolism. This increase in your resting metabolic rate will also help to burn calories when resting.17

As a precaution, before starting a program of intense weightlifting, you should consult with a medical professional to have your health assessed and a suitable program developed for you.

What Is Keto Diet

7-Day Flat Belly Workout Plan to Lose 10 Pounds | Healthy eating
  • 3.0.2 Related
  • Keto Diet focuses on the amount and type of carbs and fats that you can consume so that your body tunes into, burning the stored fat.

    It emphasizes on ketone production, which are small molecules that help in fueling your bodys ability to burn fat.

    Ketones are produced by the human body when you have low carb intake and a very moderate amount of protein.

    Moreover, these molecules are created when your blood sugar is in short supply.

    Thus, low carb and moderate protein intake are two of the easiest ways to boost the production of ketones.

    Therefore, the keto diet runs your body on fat and by burning fat throughout the day, through ketones.

    As glucose levels become low, the body is able to burn fat swiftly which is why a lot of people opt for this diet plan to lose weight fast and in a sustainable manner.

    Recommended Reading: Lose Five Pounds In A Week Diet

    Keto Diet Menu: Day 6

    • Breakfast: Full-fat Greek yogurt parfait made with strawberries and toasted walnuts
    • Snack: Cheese plate
    • Lunch: Blackened catfish with diced tomatoes and jalapeños
    • Snack: Chocolate peanut butter smoothie prepared with cocoa, peanut butter, and almond milk
    • Dinner: A personal pizza made with cauliflower crust and topped with sausage and mozzarella cheese

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    Who Should Not Try A Keto Diet

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