7 DAY KETO DIET – KETO DIET Meal Plan for Beginners



7 DAY KETO DIET – KETO DIET Meal Plan for Beginners
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The goal of a ketogenic diet—a nutrition plan high in fats and low in carbs—is to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients.
7 DAY KETO DIET – KETO DIET Meal Plan for Beginners
With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats—as you do on Atkins 20® or Atkins 40®—has shown to be safe and effective. Typical of Atkins 20 ®, this 7-day keto plan is broken down as follows:
7 DAY KETO DIET – KETO DIET Meal Plan for Beginners
60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish. 7 DAY KETO DIET – KETO DIET Meal Plan for Beginners
20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass.
7 DAY KETO DIET – KETO DIET Meal Plan for Beginners
5–10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.
Sample Keto Diet 7-Day Meal Plan
Most people can consume up to 50g total carbohydrates per day and maintain ketosis. This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.
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