Keto diet plan for free

The keto diet emphasizes fats and proteins with a drastic cut in carbohydrates, aiming to push your body into ketosis where it burns fat for fuel. This shift can lead to significant weight loss and may help manage conditions like epilepsy and diabetes. It’s a popular choice for those looking to reduce carbs and enjoy rich, flavorful meals.

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Diet plan grocery list

Avocado

Eggs

Coconut oil

Olive oil

Butter

Heavy cream

Almonds

Walnuts

Chia seeds

Flaxseeds

Beef

Chicken

Salmon

Tuna

Bacon

Spinach

Kale

Broccoli

Cauliflower

Zucchini

Bell peppers

Mushrooms

Cheese

Greek yogurt

Sour cream

Cream cheese

Pork chops

Lamb

Duck

Asparagus

Brussels sprouts

Cabbage

Radishes

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Diet plan overview

The keto diet is a low-carb, high-fat diet that drives the body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This diet is highly effective for weight loss and has also been used to manage certain medical conditions like epilepsy. It includes foods like meats, cheeses, nuts, and greens while strictly limiting sugars and starches.

Adopting the keto diet requires careful planning to ensure nutritional balance. It’s important to focus on healthy fats and avoid common pitfalls like excessive protein intake, which can kick you out of ketosis.

Keto diet plan for free exemplary product

Foods to eat

Fats and Oils: Coconut oil, olive oil, butter, and avocado oil; high-quality and minimally processed.
Proteins: Fatty cuts of meat like ribeye, chicken thighs, salmon, and eggs; full-fat dairy like cheese.
Low-Carb Vegetables: Spinach, kale, cauliflower, broccoli, and zucchini.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds, consumed in moderation.
Dairy: Heavy cream, full-fat yogurt, and hard cheeses.

✅ Tip

Boost your ketone levels and accelerate fat loss by focusing on high-fat, low-carb foods like avocados, coconut oil, and fatty fish.

Foods not to eat

High-Carb Foods: Bread, pasta, rice, and cereals.
Sugary Foods: Soda, candies, ice cream, and other sugary products.
Starchy Vegetables: Potatoes, corn, and other root vegetables high in carbs.
Most Fruits: Bananas, apples, oranges; berries are allowed in moderation.
Beans and Legumes: Chickpeas, lentils, and other high-carb legumes.

Main benefits

The keto diet plan promotes rapid weight loss by switching the body's energy source from carbs to fat, leading to ketosis. It has proven effective in reducing appetite and increasing fat burn. The diet also supports brain health through increased ketone production, which can enhance cognitive functions.

📊 Nutrient breakdown of the Keto diet (Source)

How to budget on this diet plan

When budgeting for a Keto diet plan, focus on sourcing high-fat, low-carb staples like eggs, avocados, and coconut oil in bulk, which can be cost-effective. Consider meal planning and prepping in advance to avoid buying convenient but expensive keto snacks. Look for sales and discounts on meats and cheeses, and freeze them for later use.

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Meal plan suggestion

7-Day Keto Diet

Day 1

Breakfast: Scrambled eggs cooked in butter with spinach and mushrooms
Lunch: Grilled chicken salad with avocado, olive oil dressing, and walnuts
Dinner: Baked salmon with roasted asparagus drizzled with olive oil
Snack: Handful of almonds

Day 2

Breakfast: Greek yogurt topped with chia seeds, flaxseeds, and sliced almonds
Lunch: Spinach and bacon salad with a creamy sour cream dressing
Dinner: Grilled steak with sautéed kale and mushrooms in butter
Snack: Cheese slices with cucumber

Day 3

Breakfast: Keto-friendly smoothie with coconut oil, spinach, avocado, and heavy cream
Lunch: Tuna salad stuffed in bell peppers with a side of walnuts
Dinner: Pork chops cooked in olive oil with roasted Brussels sprouts
Snack: Celery sticks with cream cheese

Day 4

Breakfast: Omelette with cheese, bell peppers, and mushrooms
Lunch: Zucchini noodles with creamy alfredo sauce and grilled chicken
Dinner: Baked duck breast with cauliflower mash
Snack: Hard-boiled eggs

Day 5

Breakfast: Almond flour pancakes topped with butter and sugar-free syrup
Lunch: Caesar salad with grilled chicken and a creamy Caesar dressing
Dinner: Beef stir-fry with broccoli and bell peppers cooked in coconut oil
Snack: Kale chips

Day 6

Breakfast: Spinach and mushroom frittata cooked in olive oil
Lunch: Greek salad with feta cheese, olives, and grilled lamb
Dinner: Baked chicken thighs with roasted cauliflower
Snack: Walnuts and flaxseed crackers

Day 7

Breakfast: Avocado breakfast bowl with eggs, bacon, and cheese
Lunch: Cauliflower crust pizza topped with cheese, pepperoni, and mushrooms
Dinner: Grilled salmon with a side of sautéed spinach in garlic butter
Snack: Radish chips with salsa

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.