The Ultimate 10 Day Keto Diet Plan for Weight Loss
There are always new fads coming in and out when it comes to effective weight loss techniques. Everyone wishes for fast results and thus try out the weirdest hacks. But the Keto diet is here to stay. Initially used to treat medical ailments such as epilepsy, now has become a weight loss secret that several celebrities swear by. Here’s why the keto diet plan is so popular:
Keto for Weight loss: What is the Keto Diet?
The Ketogenic or Keto Diet plan is a high fat, low carb diet. It works on the idea that you deprive the body of its preferred fuel source, that is carbohydrates, and use fats for energy instead. The diet works in such a manner that body will get more calories from the proteins and fats that enter the body, and less from the carbohydrates. When one reduces their carbohydrate intake, the body eventually runs out of fuel, or blood sugar, that it can use quickly; this usually happens after three to four days of minimizing your carb intake. When the body realizes that it does not have enough quick fuel, it starts to break down protein and fat for energy.
Therefore, when one reduces their carbohydrate intake, the body eventually runs out of fuel, or blood sugar, that it can use quickly; this usually happens after three to four days of minimizing your carb intake. When the body realizes that it does not have enough quick fuel, it starts to break down protein and fat for energy, which leads to weight loss. The reduction in carbs puts the body into a metabolic state known as ketosis.
The word keto actually is derived from the word ketones, which is an alternative source of fuel for the body, when there is a shortage of glucose in the body. Now typically, when we consume carbohydrates, it breaks down into sugars, which the body absorbs and uses as fuel. However, on the keto diet, the body switches its fuel supply, and runs on fat. In other words, the keto diet helps in weight loss by causing the body to enter into a Ketogenic state, wherein the liver starts to break fats into ketones, which is basically breaking down fats into acid, in order to supply energy
This is how the Keto diet works, however there is much more to this diet than just cutting carbs. Following the keto diet is a complete lifestyle change; like with any eating plan the keto diet comes with its own unique lifestyle requirements. It has its sets of advantages and disadvantages that are important to weigh in before diving into the diet plan.
Research has shown that the Keto diet is much more effective than the other recommended low fat diets out there. One of the main benefits of the Keto diet is that it is extremely satisfying and filling, despite being a diet it does not curb one’s urge to eat by low calorie intake demands, and hence it does not feel like you are starving yourself. One can lose weight without having to micromanage their calorie intake; in fact studies show that the keto diet plan helps an individual lose 2.2 times more weight than a regular restricted low fat diet. There are specific keto diet plans for men and keto diet for women, thus it is a good idea to consult an expert who can guide you towards the right keto diet plan. Last but not the least, the reason for Keto’s popularity is that it not only helps in weight loss but has been proven to help in improving health conditions and prevents metabolic diseases.
Basics of the Keto Diet Plan:
- The main aim is to eliminate ones carb intake or reduce it to a negligible amount of 30grams or less per day.
- Items that are good to include: meats, cheese, eggs, nuts, oils, oily fish, cream, etc.
- Since the diet is focused on high fats, it is important to supplement it with low carb vegetables and supplements to prevent any deficiencies. Ketofy is an online platform that keeps you covered with all your keto needs.
- Meal prepping is your best friend when it comes to the keto diet plan, carrying snacks on the go is a good idea, as finding low carb options are hard to find.
- Since ketosis changes the body’s mineral balance, it is important to consume salts and electrolytes, for which ketone salt supplements can be consumed.
- Consistency is key- when it comes to the keto diet plan for weight loss; it is important to track and monitor your progress and stay focused.
An important factor to note before taking up the keto diet plan for weight loss is to check if it’s suitable for you; thus it is imperative to check up with your doctor or a dietician who can guide you on how to take up the keto diet plan, and base it upon your needs and requirements. To know more about the basics of the Keto diet plan for beginners, check out this blog.
What to Eat? Keto Diet plan for Weight loss:
- Meats play a pivotal role in the keto diet, thus, chicken, red meat, fish, sausages, bacon, etc. are your best friends.
- Fish, especially fatty and oil rich fish is a good option. Salmon, trout, Tuna, mackerel are all great options to add to your diet for the best keto diet plan.
- Dairy is a major component too- adding cheese, butter, creams are essentials.
- Nuts and seeds are filled with good natural fats and work wonders for the wellness of the body too. Almonds, walnuts, flax seeds, chia seeds are all integral parts of the keto diet plan, and make great snacking options too while in between meals.
- When it comes to drinks, unsweetened coffee, and water is your go to option. However, if you want to up your game try these keto friendly beverages.
Foods to Avoid:
In order to have the keto diet plan for weight loss work effectively for you, it is important to differentiate between good and bad fats, firstly. Just because this is a high fat diet that does not mean one can gorge on all the junk. Unhealthy fats like margarine, vegetable oils, processed foods, fast foods, packaged foods, etc. contain loads of sweeteners and artificial substances that can make the diet ineffective. Foods that should be avoided are:
- Try keeping baked goods at bay, cookies, white bread, doughnuts, etc. all are high in carbs.
- Foods with high sugar content like regular sugar, ice creams, etc.
- Sodas, teas, and other sweetened beverages.
- Starch rich veggies like corn, potatoes, peas, pumpkin, etc.
- Beans and legumes like black beans, Chickpeas (safed chana), lentils, kidney beans (rajma), etc.
- Fruits like bananas, grapes, pineapples, etc.
While it seems that a whole lot of foods are restricted, and all the information is too overwhelming, let me tell you there are several options and meals that you can prepare which are both tasty and follows the rules of the keto diet plan.
Here is the ultimate 10 day Keto diet plan for weight loss:
3 egg Omelet with spinach, cheese and sausages. Black tea/coffee unsweetened. And in between lunch and breakfast (brunch) you can eat 2 Keto cookies.
Zucchini, onion, tomato, capsicum or veggies of your choice that are keto compliant sautéed in butter, brown bread or 2 chappati’s made from Keto Flour.
Snack on nuts or a keto snack/ keto breakfast bar in between meals.
One bowl of soupy keto noodles with olive/coconut or keto oil
1 cup keto/black tea with MCT oil, handful of Keto seeds, 1 Keto Dosa and a small salad bowl
Snack on 2 keto cookies in between meals
Sarson ka saag/ palak paneer cooked in Keto cooking oil, 2 chappati’s made of keto flour
One vegetable based gravy of your choice (keto compliant) with 1 keto chappati.
An egg omelet, small bowl of poha, handful of seeds or nuts
Can drink a cup of Green Tea/Black Tea/Keto Tea/Black Coffee/Keto Coffee with 1tsp MCT Oil after an interval.
Mushroom with pan fried chicken (100g), one chappati with 50% regular flour and 50% keto flour
For snacks, consume one egg burji with onions, tomatoes, and capsicum along with nuts.
One bowl of soupy veggies cooked in keto oil and a small bowl of brown rice.
4 strips of bacon with 2 scrambled eggs with a cup of unsweetened black coffee
Lettuce, paneer bhurji with vegetables and one chappati of 50% regular flour + 50% Keto Flour. Snack on a handful of seeds with stir fried vegetables cooked in keto oil.
Baked salmon with a serving of pesto chicken salad
3 Fried eggs with spinach, coffee
Avocado, Bacon, Cheese salad and snack on one cheesy fried egg in between meals with a handful of nuts
2 egg omelet with bacon and mushroom
Mushroom or zucchini with pan-fried Paneer (100g) and one chappati of 50% regular flour + 50% Keto Flour
Snack on one cheesy scrambled egg in between meals
3 sausage or two-piece he made chicken curry, a bowl of salad with olive/coconut/keto oil and a mini bowl of brown rice
1 cup tea/coffee (keto compliant) with pancakes and berries made up of keto flour
Chicken with hummus and lettuce salad
Fried Salmon with broccoli and cheese
Fried eggs with sautéed spinach, mushrooms and tomatoes, 1 cup of keto coffee
Tuna Salad with tomato, mushroom and avocados
150g chicken with roasted veggies
1 egg omelet, a small bowl of Poha, a handful of nuts or seeds
Grilled fish with spinach
3 sausages or two pieces made chicken curry, bowl of salad with olive /keto oil and a mini bowl of brown rice
Coconut porridge with a cup of keto coffee/ tea
Cauliflower soup with stir fried veggies and a small portion of roasted chicken
Chicken stuffed with pesto and cheese served with sautéed veggies
Additionally, read all about the delicious keto snacks you can consume while on the keto diet for weight loss. These are great snacking options to try in between meals!
This culminates the ultimate 10 day keto diet meal plan that helps in effective weight loss, If and when done correctly, and combined with the right exercise and supplements! However, if all these options are too overwhelming, you need not worry, there is several tasty meal options that you can prepare that are closer to home. Here are some Indian dishes that are fit to incorporate into your keto diet plan. To learn how to make the keto diet work for your daily needs here is an article that makes it easier to follow the keto diet with everyday Indian dishes!
Takeaways from the Keto Diet Plan:
If you are someone who is new to dieting and is trying to make a lifestyle change for the first time, the aforementioned keto diet plan can seem a little daunting at first, especially because it is restrictive, and can seem like it involves a lot of work. However the key to successfully cracking the keto diet is meal planning and prepping.
It might all seem too much at first but with systematic planning you can get the hang of it in no time. Another daunting aspect of the keto is the cooking, if you are someone who has little to no experience in cooking, let’s be honest, all this can seem tough! The good news however is, that today the keto diet is so popular there are hundreds of options on easy and tasty recipes that you can learn and cook on your own! And best you bet post the keto diet plan, you are going to be someone who appreciates and actually loves the meal preps!
While the keto diet has proven to be very effective for many struggling to lose weight, the keto diet can have its own side effects (read more). However, the simplistic approach of the keto diet has attracted people to experiment with it, as a result of which there are multiple variations of the keto diet available. The keto diet has become one of the most tried diets, and has risen immensely in popularity in the past few years. This approach may have several health benefits. Some reports suggest that for some people, it may be a more effective weight loss plan in the long term than a low fat diet.
If a person eats a variety of healthful whole foods on the keto diet, they may find that they have very few, if any, nutritional deficiencies. However, this diet requires strict commitment; it is a diet that takes a toll on the body initially, and leaves it in a state of shock. The process of keto, which is- limiting your carbohydrate intake, due to which your glucose levels drop, and the body enters ketosis, a common symptom experienced by dieters, is the “keto flu”, is the most common side effect. This state of flu can leave the dieter feeling weak ; this is the make or break stage, as at this point in time, many people end up giving up on this diet.
Therefore, some supplements can help with the discomfort that can occur as a person’s body adjusts to a keto diet. They can also help a person get the right amount of fats in their diet.
Why Consider Supplements while on the Keto Diet?
Since the keto diet cuts out a number of food options, it’s a good idea to supplement the body with specific nutrients. In addition, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet.
Some supplements can in fact help supplement the Ketogenic process, and can increase the effectiveness of the kept diet, thus helping achieve the desired weight goal. Since the diet forgoes many food and food groups, filling in for nutritional gaps becomes imperative and this is when supplements like Magnesium, electrolytes, fibers become important.
The keto diet plan for men and women has proven to be beneficial for many, not only in terms of weight loss but also when it comes to overall health and wellness. The keto diet plan is not just a diet for weight loss, it a lifestyle change, which is why it is also a hard diet to commit too.
Since the weight loss is directly dependent on the state of ketosis, it’s not something you can go off and on without gaining back weight. It is not an easy lifestyle to cope with, especially for someone who loves food, going out to socialize, etc. Therefore it is important to consult a dietician to plan a proper keto diet meal plan, and include healthy fats, a variety of meats, endure adequate intake of fiber, minerals and vitamin. Doing this will help reduce any risks that may occur due to nutrient deficiencies.
However the simplistic approach of the keto diet has attracted people to experiment with it, as a result of which there are multiple variations of the keto diet available. The keto diet has become one of the most tried diets, and has risen immensely in popularity in the past few years.
If done correctly, keto foods help the dieter lose weight, along with feeling healthier both mentally and physically. It is a diet that focuses on eliminating the carbohydrate food group, and replacing the energy gained from there with fats! This however hoes not mean that carbs are bad, or fats should be consumed in excessive quantities. Keto focuses on creating an overall well balanced diet, with wholesome keto foods.
The key is to maintain 75% of fat, 20% protein and less than 5% of carbs, and today it is possible to access a variety of recipes and meals online. Therefore, keeping this keto diet plan for weight loss as a guide, go ahead and start your keto journey. Lastly, and most importantly, stay positive and committed towards your end goal.