Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result. The ideal ratio of fat to protein to carbs is 65% / 30% / 5% and you also want to keep your maximum net carbs at less than 20g a day. Net carbs = carbs – fiber.

I tried to balance the keto meal plan below for the proper ratio so you don’t really have to worry too much to start.

What is a Ketogenic Diet?

The Ketogenic diet is a high-fat, low-carb diet plan (high fat for losing weight? yep!), which was originally created in the 1920’s for epilepsy patients by Dr. Henry Geyelin. Dr. Geyelin concluded that not eating high-carb foods helped decrease the number of seizures with his patients.

It proved to be a “happy accident” for other another reason.

There were also some unexpected glaring improvements with cholesterol, blood sugar, hunger and body fat.

What is Ketosis?

Like any low-carb diet, the ketogenic diet works through glucose elimination. As you probably live on a high-carb diet, your body normally use glucose to create energy. When glucose is not available from food sources, your body starts burning stored fat instead. This is called putting your body in ketosis.

So, following the ketogenic diet removes glucose and stimulates your body to burn its own fat.

It is important to understand that not only epilepsy patients benefit from this type of diet. It also has positive effects on diabetes, obesity, Alzheimer’s, heart disease, and even cancer.

The most important thing about this type of diet is to decrease your consumption of carbohydrates and substitute them for protein and healthy fats.

7-Day Ketogenic Diet Meal Plan


Breakfast: Tomato, eggs, and bacon

Lunch: Chicken salad with some feta cheese and olive oil

Dinner: Cooked asparagus and salmon in butter


Breakfast: Basil, goat cheese, tomatoes, and eggs

Lunch: Mixed almond milk, cocoa butter, milkshake, and peanut butter with stevia

Dinner: Meatballs mixed with cheddar cheese and vegetables


Breakfast: Keto milkshake

Lunch: Prawns, olive oil and avocado salad

Dinner: Pork chops with salad, broccoli, and parmesan cheese


Breakfast: Salsa omelette, spices, onions, peppers, and avocado

Lunch: Celery with salsa and guacamole and a handful of nuts

Dinner: Stuffed chicken with vegetables and cheese


Breakfast: Tomatoes and cheese omelet

Lunch: Previous dinner’s leftovers

Dinner: Salad, mushrooms, steak and eggs


Breakfast: Vegetable and ham omelet

Lunch: A handful of nuts, ham, and cheese

Dinner: Cooked spinach, white fish, and eggs on coconut oil


Breakfast: Eggs with bacon and mushrooms

Lunch: Guacamole hamburger and salsa cheese

Dinner: Salad, beef steak, and eggs


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