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Ketogenic/Low Carb

Amazing 7-Day Ketogenic Diet Meal Plan & Shopping List Included

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The 7-day ketogenic diet plan we have got for you right now is not as easy as it would seem. Of course, it’ll get much easier over time, but it will be difficult in the start, as maintaining your carbohydrates under 20 gr. per portion isn’t an easy job. Then there’s the time spent food preparation and making the menu budget friendly, so generally there are a lot of things to think about. Listed below you’re going to find a list of foods you need to eat every day as well as what you should purchase before starting the diet.

The meals are kept at a minimum of 1600 calories, while the carbs are kept below 20 gr. The list also contains the nutrition totals for each day, so it’ll be easier for you to make changes.

Ketogenic Diet Meal Plan:

Day 1 (Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)
  • Breakfast: 3-inch square, sausage and spinach frittata, A cup of coffee with 2 tablespoons of heavy cream
  • Lunch: ½ a cup of simple egg salad 4 romaine lettuce leaves 2 slices of cooked bacon
  • Dinner: 6 oz. of rotisserie chicken, ¾ of a cup of easy cauliflower gratin, 2 cups of chopped romaine lettuce, 2 tablespoons of Caesar salad dressing (sugar-free)
Day 2 (Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)
  • Breakfast: 3-inch square, sausage and spinach frittata, Coffee with 2 tablespoons of heavy cream
  • Lunch: 2 cups of chopped romaine lettuce, 2 tablespoons of Caesar Salad Dressing (sugar-free), 1 cup of chopped leftover chicken
  • Dinner: 1 Italian sausage link, cooked and sliced, 1 cup of cooked, 1 tablespoon of butter, 2 tablespoons of grated parmesan cheese
Day 3 (Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 Italian sausage link, cooked and sliced, ¾ of a cup of easy cauliflower
  • Dinner: 1 ½ cup of chili spaghetti squash casserole, 2 cups of raw baby spinach, 1 tablespoon of ranch dressing (sugar-free)
Day 4 (Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)
  • Breakfast: 3-inch square, sausage and spinach frittata, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 ½ cup of chili spaghetti squash casserole
  • Dinner: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs, 2 cups of raw baby spinach, 1 tablespoon of sugar-free Italian dressing
Day 5 (Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon Coffee with, 2 tablespoons of heavy cream
  • Lunch: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs
  • Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese
Day 6 (Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)
  • Breakfast: 3 scrambled or fried eggs, 1 teaspoon of butter, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese
  • Dinner: 1 ½ cup of chili spaghetti squash, 2 cups of raw baby spinach, 1 tablespoon of ranch dressing (sugar-free)
Day 7 (Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)
  • Breakfast: 2 cream cheese pancakes, 2 pieces of cooked bacon, Coffee with 2 tablespoons of heavy cream
  • Lunch: ½ a cup of “Anti” Pasta Salad, 4 Sun-dried tomatoes and feta meatballs
  • Dinner: 1 cup of Cuban pot roast, 2 cups of chopped romaine lettuce, 2 tablespoons of sour cream, 1 tablespoon of chopped cilantro, ¼ of a cup of shredded cheddar cheese

Shopping list

Produce

  • 2 fresh tomatoes
  • 1 red or yellow bell pepper
  • 2 packages of romaine lettuce hearts
  • A bunch of celery
  • 2 cauliflowers
  • 1 large spaghetti squash
  • 1 small head radicchio
  • 1 8oz. package of baby spinach leaves (6 cups or more)
  • 2 hass avocados
  • A bunch of fresh basil

Dairy products

  • 8oz. of sour cream
  • 16oz. of cheddar cheese
  • 8 oz. of cream cheese
  • 4 oz. of feta cheese
  • 8oz. package of string cheese
  • 8oz. package pepper jack cheese slices
  • 4 oz. of grated parmesan cheese
  • ½ a gallon of unsweetened almond milk
  • 16oz. of heavy cream
  • 3 dozen eggs
  • ½ a lb. of salted butter

Grocery

  • 8 oz. jar of salsa verde
  • 4 oz. of canned chopped green chili peppers
  • Light salt (half potassium half sodium)
  • 1 can of artichoke hearts in water
  • 8 oz. jar of tomato based salsa (sugar-free)
  • 2 bars of Lindt 90% chocolate

Meat

  • 2.5 – 3 lb. of boneless chuck roast
  • 12oz. of sugar-free roll of breakfast sausage
  • 1 rotisserie chicken
  • 1lb. package Italian pork sausage links
  • 1lb. of ground turkey
  • 1lb. of ground beef
  • 1lb. of sugar free bacon

Frozen products

  • 10 oz. package of frozen spinach
  • 10 oz. package of frozen broccoli florets

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Ketogenic/Low Carb

10 Impressive Facts About Coconut Oil You Need To Know!

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The coconut oil is very beneficial and significant for the entire human body since it contains plenty of fatty acids that can deeply affect the human health. What is more, it has plenty of health benefits, including fat loss and improved brain function too.

Check out the 10 best health benefits that coconut oil provides:

Unique combination of fatty acids and also powerful medicinal properties.
People used to believe that coconut oil is dangerous and avoided it, because it contains more than 90% of the fatty acids that are saturated fats. However, this was actually proven to be wrong and the artery-clogging myth was revealed, by numerous studies that showed that the saturated fats are actually not dangerous at all. Namely, the saturated fats in coconut oil are not the same as in meat and cheese. Besides this, the amazing coconut oil is very easy to metabolize, and it is a biological source of energy as well.

It is also abundant in Medium- chain triglycerides, which absorbed very quickly and because of this, they are had been incorporated in different treatments such as for digestion problems, liver disease, fat indigestion, diarrhea and lung condition. Moreover, due to the rich content of medium chain triglycerides the coconut oil also has therapeutic effects on several brain disorders.

People who consume coconut oil have the best health on the Planet
Peoples consume it on a regular basis because they are familiar with the health benefits of coconut oil and want to improve their health too. People from some countries make it a dominant portion of their diet. For instance, people who come from Tokelau, in the South Pacific. And the statistics show that they have no record of heart disease. Due to the fact that they are highest consumers of saturated fat (60% saturated fat). And this also applies for the people from Kitavans.

Coconut Oil increase energy expenditure–burn more fat
Obesity is the major problem in the world. Therefore, if you are trying to burn more calories, coconut oil is definitely the best solution for that. Due to its content of medium-chain triglycerides (MCTs), it can be extremely helpful in burning excess calories and increase the level of energy expenditure. Likewise, due to the high amount of burned calories with the help of medium-chain triglycerides it can also lead to major weight loss.

The lauric acid in coconut oil kills bacteria, viruses and fungi
Coconut oil is rich in lauric acid-medium chain fatty acid and it has about 50% of fatty acids in it, which gives another beneficial function too. Monolaurin is a monoglyceride that is produced in the process of digestion. And it has the power to eliminate many fungi, bacteria and viruses. According to some studies the coconut oil also has the power to kill pathogenic viruses like herpes and HIV. Hence, this also proves that the coconut oil due to its fatty acids is powerful to hinder infections and eliminate damaging pathogens.

Coconut oil can kill your hunger too
An interesting fact is that the coconut oil also has the power to lower the feeling of hunger. And the liver produces ketones from the fatty acids that can regulate satiety hormones. Namely, it is also discovered that ketones can promote the feeling of satiety by affecting the cholecystokinin (CCK). The studies did not last long, and if they actually did the body weight will definitely be influenced dramatically. Eventually, we can sum up that coconut oil can influence positively on our body weight with the help of fatty-acids which lower the appetite.

Fatty acids in coconut oil can be turned into ketones in order to reduce seizures
For those children who were resistant to drugs the high-fat proteins- ketogenic were successfully incorporated into their treatments for epilepsy. Consuming lower quantities of carbohydrates and high quantities of fat can elevate the ketone bodies in blood’s concentrations. What is more, this can also lower the frequency of epileptic seizure in children. Especially to those that do not benefits and feel better from drugs.

Coconut oil lowers the risk of heart disease & improves blood cholesterol level
Remember that the coconut oil does not damage the blood lipid. And the saturated fats in it can reduce the levels of the low-density LDL. Lipoprotein and also increase the levels of high-density lipoprotein – HDL. And also it can lower the risk of heart disease by lowering the factors of cardiovascular risks.

Coconut oil can protect from hair damage, moisturizes your skin and functions as a sunscreen
Coconut oil is often used in cosmetics since it has the ability to ameliorate the health of hair and skin. In addition, this incredible oil can moisturize the skin and ameliorates the lipid content of the skin. Furthermore, the coconut oil can be also used as sunscreen and it offers high protection and efficiency and can block 20% of the ultraviolet rays. Coconut oil has many other benefits such as eliminate bad breath. Replace the usual mouthwash because it can eliminate the dangerous bacteria from the mouth, and also reduce hair damage.

Fatty acids can boost brain function – (Alzheimer disease)
Alzheimer’s disease is with dementia in 60-80% of its cases, and the major parts of them are over 65. Exerts have discovered that ketone bodies have the ability to supply energy to the brain. And that they can supply the malfunction cells in the brain. And act as alternative energy source and minimize the symptoms of Alzheimer’s.

Coconut oil can help to lose excessive weight located in abdominal cavity
Coconut oil is very beneficial because it has the power to increase feeling of satiety and thus lower the appetite too. Therefore, this can help to lose weight by increasing the process of burning fat, especially the belly fat. It may not be very spectacular, but it is actually proven that is very efficient because there are many cases. In which people lost abdomen fat only by consuming coconut oil and not changing anything else in their diet.

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Ketogenic/Low Carb

Complete Ketosis Food List

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Do you know what ketosis is? Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood. When you restrict carbs in your diet, your body relies on fat for energy. Ketosis usually occurs when your carb levels fall to 20-50 carbs or less in a day.

Limiting the carbs in your diet is the fastest and safest way of reaching ketosis. To do this, you need to put yourself on a ketogenic diet, which is a high-fat, adequate-protein and low-carbohydrate diet. Other diets and exercise techniques such as HIIT (High Intensity Interval Training), can also help you achieve a state of ketosis.

Here are 200 low-carb foods that can help you reach ketosis:

Cheese

American
Blue Cheese
Cheddar
Cottage Cheese
Cream Cheese
Feta
Gouda
Mozzarella
Parmesan
Provolone
Ricotta Cheese
Swiss
Dairy & Dairy Substitutes

Almond Milk (unsweetened)
Coconut Cream
Coconut Milk (unsweetened)
Greek Yogurt
Heavy Cream
Sour Cream ((full fat)
Soy Milk (unsweetened)
Whipped Cream (unsweetened)
Dressings

Red Wine Vinegar, Blue Cheese, Creamy Ceaser, Ranch, Olive Oil

Fats & Oils

Almond Butter, Oil
Avocado Oil
Butter
Cocoa Butter, Oil
Coconut Oil
Fish Oil (cod liver)
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
Macadamia Oil
MCT Oil
Full Fat Mayonnaise
Olive Oil
Walnut Oil
Seafood

Anchovy
Fresh Fish: Bass, Carp, Flounder, Haddock, Halibut, Mackerel, Salmon, Sardines, Sole, Tilapia, Trout, Tuna
Clams
Crab Meat
Lobster
Mussels
Oysters
Shrimp
Squid
Flours, Meals & Powders

Acorn Flour
Almond Flour
Almond Meal
Cocoa Powder
Coconut Flour
Flax Seed Meal
Protein Powder
Psyllium Husk
Sesame Seed Flour
Splenda
Eggs, Poultry & Fowl

Eggs
Chicken: Breast, Legs, Wings
Duck
Goose
Quail
Turkey: Breast, Ground, Bacon
Fruits

Avocado
Blackberry
Blueberry
Cranberry
Lemon
Lime
Green Olive
Raspberry
Strawberry
Rhubarb
Tomato
Meat

Corned beef
Ground beef, 70-90% lean
Beef, Hot Dog/Frankfurter
Beef: Tongue, Ribs, Roast, Pastrami, Sausage
Beef, Steak: Filet Mignon, Rib Eye, Round, Sirloin, Strip Loin
Bologna (pork, beef, chicken)
Lamb, Chops
Pepperoni (pork, beef)
Pork: Bacon, Chops, Ham, Liverwurst, Loin, Prosciutto, Sausage
Veal
Venison
Nuts/Legumes

Almonds, Brazil Nuts, Coconut, Hazelnuts, Macadamias, Pecans, Pistachios, Walnuts

Seeds

Chia, Flax, Hemp, Pumpkin, Safflower, Sesame, Sunflower

Vegetables

Arugula
Asparagus
Bok Choy
Broccoli, Broccoli Rabe
Cabbage
Cauliflower
Celery
Chard
Chicory Greens
Cucumber
Eggplant
Endive
Fennel
Garlic
Green Bean
Jalapeno
Lettuce: Green Leaf, Romaine
Parsley
Radish
Spinach
Soy Bean
Zucchini
Vegetables

Artichoke
Brussels Sprouts
Carrots
Celery
Kale
Kohlrabi
Mushrooms
Okra
Onion
Peppers: Sweet or Hot Red, Sweet Yellow
Pumpkin
Snow Pea
Spaghetti Squash
Turnips
Zero Calorie and Diet Soft Drinks

Citric acid in diet soft drinks throws some low carbers out of ketosis.
Alcohol

While in ketosis, your blood sugar levels are very low, so alcohol will have a more pronounced effect.Drink slowly and cautiously asthe hangovers can be ruthless.

Hard liquors such as scotch may be consumed in moderation as they are low on carbs.
Most wines have 1 to 5 carbs per serving. Sweeter wines have more carbs. Darker, drier wines have less.

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Ketogenic/Low Carb

Must Try: Keto Low Carb Pumpkin Cheesecake Mousse

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This amazing low carb pumpkin cheesecake mousse recipe has all the flavors of a low carb pumpkin pie, but with a deliciously creamy, whipped texture. It is sure to become a fall favorite. I  prefer to top mine with a little fresh low carb whipped cream.

To create the low carb whipped cream, I simply whipped heavy cream, vanilla extract and natural low carb sweetener together until stiff peaks formed. After that put it into a pastry bag and you are good to go.

INGREDIENTS

  • 12 ounces cream cheese, softened
  • 1 – 15 ounce can unsweetened pumpkin puree
  • 1/2 cup confectioners erythritol
  • 2 teaspoons pure vanilla extract
  • 2 tablespoons Pumpkin Pie Spice
  • 3/4 cup heavy cream

INSTRUCTIONS

  1. In a large mixing bowl, combine the cream cheese and pumpkin puree. Using a hand mixing, cream the two together until there are no visible clumps and the mixture is smooth and creamy.
  2. Add the erythritol, vanilla extract, pumpkin pie spice and heavy cream. Mix until all ingredients are well incorporated.
  3. Refrigerate for an hour before serving

Leave a comment if you are going to try this and tell us how did you like it. Make sure to follow us for more recipes and share this on Facebook  along with your comments.

Sources:/peaceloveandlowcarb.com

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