2-STEPS AND 7-DAYS EASY START TO KETO
Getting started on a ketogenic diet need not be complicated. Whether this is your first time, or you are getting back on it after a break, here are two simple steps to making a successful start.
I have used this quick-start method with several clients and what everyone appreciates is that it is simple and not at all disruptive to their present lifestyles. It requires no complicated counting of macros and no apps to download. Many of them report a significant change in the way the feel after this quick-start period, and they can see their weight finally moving in the right direction.
I challenge you to get started on this.
If you feel after this challenge, that you prefer your old way of eating, well that's ok. If you feel great as many do after this challenge, you can consider to continue with this new way of eating to begin to enjoy the numerous long term benefits of a ketogenic diet.
JUST 2-STEPS
Step 1 - Eliminate these carbs from your meals: bread, pasta, noodles, potato, rice and sugar.
Step 2 - Find a keto replacement for the carbs you feel you absolutely need to have. Eg. Keto bread to substitute regular bread, keto-friendly sweeteners like erythritol to replace sugar.
7-DAYS KETOGENIC CHALLENGE
Now, let us get started with our 7-Days Keto Meal Plan. There are three proposed meals in a day. If you feel like having just two meals, that is ok. As for portion size, prepare what you feel you need to feel satisfied, i.e. 80% fullness. Try to minimise snacking, but if you need to, go for the suggested snacks in small amounts.
Day 1
Breakfast:
Eggs any style cooked in butter or ghee, smoked salmon, cottage cheese.
Optional: Keto bread
Lunch:
Minced beef burger with salad and home-made dressing.
Optional: Keto wraps
Dinner:
Pork chops cooked in ghee or lard with parmesan gratinated cauliflower.
Optional: A keto dessert
Day 2
Breakfast:
Eggs any style in bacon fat, bacon, avocado.
Optional: Keto bread
Lunch:
Chicken salad with rich home-made caesar dressing.
Optional: Keto wraps
Dinner:
Rib-eye beef steak with steamed broccoli topped with butter.
Optional: A keto dessert.
Day 3
Breakfast:
Full-fat yoghurt with mixed berries (eg. blueberries, raspberries) and nuts.
Optional: Sweetened with erythritol or stevia.
Lunch:
Smoked salmon with full-fat cream cheese and cucumber.
Optional: Keto bread or wraps
Dinner:
Chicken with zucchini-noodles (zoodles) soup, topped with bok choy.
Note: make your own chicken soup by boiling the chicken carcass.
Day 4
Breakfast:
Bacon, cheese and avocado. Optional: Keto bread
Lunch:
Minced lamb burgers with salad and home-made dressing.
Optional: Keto wraps or bread
Dinner:
Grilled fish with steamed asparagus topped with butter.
Optional: A keto dessert.
Day 5
Breakfast:
Eggs any style with butter or ghee, cured meat.
Optional: Salad, Keto bread
Lunch:
Zoodles or Keto pasta with creamy mushroom and gorgonzola sauce.
Dinner:
Oven roasted pork ribs with grilled vegetables topped with butter.
Day 6
Breakfast:
Full fat yoghurt with berries and nuts.
Optional: Sweetened with erythritol or stevia
Lunch:
Smoked salmon, avocado, cream cheese.
Optional: Keto bread or wraps
Dinner:
Rib-eye beef steak with roasted baby radish topped with butter.
Optional: A keto dessert
Day 7
Breakfast:
Eggs any style in bacon fat, bacon, avocado.
Optional: Keto bread
Lunch: Grilled pork chops with salad with home-made dressing.
Dinner:
Lamp roast with steamed broccoli or asparagus topped with butter.
Optional: A keto dessert
Suggested Snacks:
- Eggs (any style)
- Meat jerkies
- Cured meats
AFTER 7 DAYS
If you have followed the plan properly, you should feel some things happening in your body. Some people will experience low energy, but high energy later on when their bodies become adapted. Some people experience immediately high energy and fullness that they have not felt before.
How you feel and how quickly your body adapts to this way of eating is very individual. Generally, most people report this way of eating to be non-disruptive, easily adaptable and they feel a general improved sense of well-being.
If this has worked for you and you wish to continue, please do so and remain inquisitive and experimental to find the right foods for yourself.
For those who require some assistance in finding a long-term management plan for their ketogenic diets for healing, weight management etc., coaching is available.
I wish all of you very much success and great health. Have a healthy, happy and awesome year ahead.