Low Carb Keto Diet Plan – Overview
The Low carb keto diet plan is the hottest fad diet for everyone looking to lose weight rapidly.
Still, the diet plan is not as straightforward as it sounds. Hence, you must update yourself with every key aspect of this diet plan before starting.
The world first came to know about this low carb diet plan in 1920 when it was launched as a potential treatment therapy for epilepsy in children.
After conducting random research and studies in the same regard, health experts further found that this diet helps trigger the weight loss process in humans.
From that point onwards, everyone from sports athletes to Hollywood celebrities utilized this diet plan to facilitate their health and fitness goals.
What is a low carb keto diet plan?
The rules of this diet plan are pretty simple – keep the carb intake on the lower side (around 5%) while increasing the fat (about 75%) and protein (approximately 20%) intake at the same time.
Once your body starts feeling the sudden drop in the carb intake, it will switch to Fats as the primary energy source. This phase is known as Ketosis, and it will trigger the weight loss process in your body.
Now, before you head on with the printable low carb keto diet plan, understand the provided rules and guidelines mentioned below.
General Guidelines
- Include food items that are low in carbs, high in fats, and contain moderate amounts of proteins.
- Avoid processed and packaged food options at every cost during this diet plan.
- Consult your doctor or physician before starting this low carb keto diet plan.
- Drink at least 7-8 glasses of water daily to avoid kidney issues and dehydration.
- Go for a healthy exercise routine to double your efforts towards your weight loss goals.
Weekly planner for low carb keto diet plan
Day 1.
Roasted chicken
Breakfast- 1 serving of avocado-stuffed eggs
Snack- 1 serving of keto avocado shake
Lunch- 1 serving of roasted chicken with stir-fried veggies
Snack- Pecans (1 oz)
Dinner- 2 servings of eggs, tomato, and chorizo
Day 2.
Boiled steak
Breakfast- 1 serving of egg and ham roll with 1 orange
Snack- 1 serving of almond butter protein smoothie
Lunch- 1 serving of eggs, tomato, and chorizo
Snack- 2 hard-boiled eggs
Dinner- 1 serving of boiled steak with kale and tomatoes
Day 3.
Breakfast- 1 serving of eggs stuffed with avocado with 1 apple
Snack- 2 servings of peppered cheese slices
Lunch- 2 servings of grilled bluefish with mixed green salads
Snack- Walnuts (1 oz)
Dinner- 1 serving of eggs, tomatoes, and chorizo
Day 4.
Breakfast- 1 serving of chicken and mushroom egg white frittata
Snack- 1 serving of cucumber walnut salad with 1 cup of blueberries
Lunch- 1 serving of coddled eggs with spinach and bacon
Snack- 1 serving of cottage cheese with strawberries
Dinner- 1 serving of grilled bluefish
Day 5.
Low carb keto diet plan – Grilled steak
Breakfast- 1 serving of eggs baked in avocado
Snack- 1 serving of peppered cottage cheese
Lunch- 2 servings of grilled steak with kale, spice chorizo, and tomatoes
Snack- 1 serving of chocolate protein shake with almond milk
Dinner- 1 serving of turkey lettuce rollups
Day 6.
Breakfast- 1 serving of Greek yogurt with egg and ham roll
Snack- 1 serving of keto green smoothie
Lunch- 2 servings of scrambled eggs with spinach and tomatoes
Snack- 1 serving of roasted kale with grilled lemon chicken
Dinner- 1 serving of egg tuna salad
Day 7.
Low carb keto diet plan – Poached eggs
Breakfast- 1 serving of poached eggs with mushroom and spinach
Snack- 1 serving of kale banana smoothie
Lunch- 1 serving of chocolate protein with almond milk
Snack- 1 serving of avocado stuffed eggs
Dinner- 1 serving of garlic chicken with herbs and greens
The bottom line for low carb keto diet plan
This diet plan is strictly for people looking to lose some quick weight in minimal time.
You must also not panic after experiencing any weakness, nausea, or fatigue during the initial phases, as that comes naturally due to the sudden drop in the body’s calorie and carb intake.
Moreover, the desired outcome may vary according to age, health condition, and other factors. Hence, consult with your doctor or physician beforehand.
Printable (PDF) low carb keto diet plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of avocado stuffed eggs | 1 serving of egg and ham roll with 1 orange | 1 serving of eggs stuffed avocado with 1 apple | 1 serving of chicken and mushroom egg white frittata | 1 serving of eggs baked in avocado | 1 serving of Greek yogurt with egg and ham roll | 1 serving of poached eggs with mushroom and spinach |
| Snack | 1 serving of keto avocado shake | 1 serving of almond butter protein smoothie | 2 servings of peppered cheese slices | 1 serving of cucumber walnut salad with 1 cup of blueberries | 1 serving of peppered cottage cheese | 1 serving of keto green smoothie | 1 serving of kale banana smoothie |
| Lunch | 1 serving of roasted chicken with stir-fried veggies | 1 serving of eggs, tomato, and chorizo | 2 serving of grilled bluefish with mixed green salads | 1 serving of coddled eggs with spinach and bacon | 2 serving of grilled steak with kale, spice chorizo, and tomatoes | 2 serving of scrambled eggs with spinach and tomatoes | 1 serving of chocolate protein with almond milk |
| Snack | Pecans ( 1 oz) | 2 hard-boiled eggs | Walnuts (1 oz) | 1 serving of cottage cheese with strawberries | 1 serving of chocolate protein shake with almond milk | 1 serving of roasted kale with grilled lemon chicken | 1 serving of avocado stuffed eggs |
| Dinner | 2 servings of eggs, tomato, and chorizo | 1 serving of broiled steak with kale and tomatoes | 1 serving of eggs, tomatoes, and chorizo | 1 serving of grilled bluefish | 1 serving of turkey lettuce rollups | 1 serving of egg tuna salad | 1 serving of garlic chicken with herbs and greens |