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Keto Diet- Basic Rule, Food to Eat and a 7 Days Meal Plan

Losing weight and maintaining a good diet are a big deal that everyone facing. Weight lose without an exercise must be an interesting fact to everybody.

Here is a best solution for that, keto diet. Keto diet has become one of the most popular methods to shed excess weight and improve health.

Basic Rule of Keto Diet

Adopting lower carb,higher fat and a moderate level of protein is the basics of Keto diet.

It involves drastically reducing carbohydrates intake and replacing it with fat. This reduction in carbs puts you into a metabolic state called Ketosis.

When this replacement occurs, your body becomes efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

One study found hat people on a ketogenic diet lose 2.2 times more weight that those on a calorie restricted low fat diet.

Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.

What can Eat on Keto Diet 

Carbohydrates-5-10 percentage of caloric intake, allow more fiber rich foods 

Veggies- peppers, green leaves, Mushrooms,Cauliflower, broccoli andtomatoes
Fruits- Berries like raspberries, blackberries and strawberries , avocados.

Fats- 60-75% of daily caloric intake.
Dairy- Greek yogurt, cheese and heavy cream.
Nuts/seed- Nut butter from almonds,cashews or non - GMO peanuts
pistachios, walnuts, almonds and peanuts 
Flax,pumpkin and chia seeds
Oils-olive,sesame and coconut oil 
Animal fats- meat fat from organic and pastures sources 

Protein- 15-30% of daily caloric intake 
Eggs - organic,local and pastured one 
Poultry- turkey and chicken 
Fish- Salmon, mackerel,tuna,trout,herring,shrimp, clams,scallops and lobster.

Drinks- Clear water is the best suggested Keto drink. You can also have the following 
Sugar free sparkling water
Black coffee, Keto coffee and bulletproof coffee 
Green l,black and herbal tea

Keto Diet Meal plan

A sudden change in routine or adopt a new method for diet may seems unacceptable, but it doesn’t have to be difficult.

In order to maintain in a state of ketosis,carbs intake should be restricted. We have to focus increasing the fat and protein content of meals by reducing the carbs.

Carbs are unavoidable content in some countries’ diet, but realise the fact we are adding wastage to our body.

Keto 7 Days Meal Plan

Day 1 
Breakfast- Scrambled eggs lettuce wrap with avocado 
Lunch- Tuna salad on top of green
Dinner- Shrimp in herbed butter over zucchini noodles 

Day 2 
Breakfast- Full fat yogurt topped with Keto granola
Lunch- Bunless salmon burgers topped with pesto
Dinner- coconut chicken curry

 Day 3
Breakfast- Cream cheese and spinach omelet
Lunch- Chicken wings with celery sticks and low carb blue cheese dressing 
Dinner- Grilled salmon 

Day 4
Breakfast- Keto pancake with whipped cream
Lunch- Sausage egg roll
Dinner-  Garlic butter chicken 

Day 5
Breakfast- Keto bread with cream cheese
Lunch- Cabbage Lasagne
Dinner- Roasted chicken with veggies 

Day 6
Breakfast- Keto bacon egg cups
Lunch- Grilled chicken salad
Dinner- Keto avocado tuna salad 

Day 7
Breakfast- Keto energy boosting Keto smoothie Lunch- Keto lemon black pepper tuna saladDinner-Keto ground beef with zucchini bread 

Lose weight and burn all your fats following these Keto diet plans and guidelines.

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