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Understand Keto Diet

7 days Keto Diet Meal Plan and Menu For Weight Loss

If you have landed upon this page, chances are you’ve just found out about keto, yet you are still confused as to how you should go about it. But worry not, as Mama Keto is here to help. Let’s first have a brief recapitulation of what the diet really is.

The Keto diet is a high-fat, low-carbohydrate diet. In fact, this diet looks a lot like the Atkins diet. The Keto diet involves drastically lowering your carbohydrate intake while drastically increasing your fat intake. Because of the low carbohydrate intake, your body enters a metabolic condition known as ketosis, which is where the diet gets its name. It is preferable to burn fat for energy when your body is in ketosis. It also causes fat to be converted to ketones in the liver, which can be used to provide energy to the brain. Ketogenic diets lower blood sugar and insulin levels while increasing ketones, which has numerous health benefits.

When a person's carbohydrate intake is reduced, the body eventually runs out of fuel, or blood sugar, that it can use fast; this usually occurs after three to four days of carb restriction. When the body knows it is running out of immediate food, it begins to break down protein and fat for energy, resulting in weight loss. The body enters a metabolic state known as ketosis when carbs are reduced.

The Keto Diet Plan's Fundamentals:

The main goal is to remove or drastically limit one's carb intake to fewer than 30 grams per day.

Meats, cheese, eggs, nuts, oils, oily fish, cream, and other dairy products are all good choices.

Because the diet is high in fats, it's critical to balance it out with low-carb veggies and supplements to avoid deficiency. Ketofy is an online platform that caters to all of your keto requirements.

When it comes to the keto diet, meal prepping is your best friend, and taking snacks on the go is a good idea because low carb options are hard to come by.

Because ketosis alters the body's mineral balance, it's critical to eat enough minerals.

The Mama Keto recommended list of ketogenic food includes:

Variety of Meats: There are a variety of meats available, including chicken, hog, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).

Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops are examples of fatty seafood.

Crab, clams, oysters, lobster, and mussels are examples of shellfish.

Healthy Fats: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil, homemade mayonnaise, whole avocados are the most common fats and oils.

Dairy products: Heavy cream, soft and hard cheeses, cream cheese, and sour cream are examples of high-fat dairy.

Low Carb Veggies: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives are among the veggies available.

Nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, and their butters are the most common nuts.

Berries: Blueberries, blackberries, and raspberries are among the berries available, but only in moderation.

Here are a few of your favorite beverages: Coffee that is not sweetened, soda, occasionally vodka, ACV drink, Diet Coke (once in awhile)

The foods listed below should be avoided:

Cookies, doughnuts, rolls, white breads, and whole wheat bread are examples of baked products.

Sugar, ice cream, maple syrup, agave syrup, and coconut sugar are examples of high-sugar foods.

Soda, juice, teas, and sports drinks are all sweetened beverages.

Potatoes, sweet potatoes, corn, peas, and pumpkin are all starchy vegetables.

Black beans, chickpeas, lentils, and kidney beans are examples of beans and legumes.

Grapes, bananas, citrus, and pineapple are examples of fruits.

Beer and sweet mixed drinks are examples of alcoholic beverages.

Now that we have got the basics covered, here’s a standard 7 Day Keto meal plan that’ll help you get started.

Monday-

Breakfast: 1 cup of coffee with 2 tbsp coconut oil + 6 almonds + 1 tbsp pumpkin seeds

Lunch: 1 keto roti cooked in 1 tbsp ghee + 150g palak chicken + ½ cucumber

Dinner: Paneer butter masala[150g]+ Cauli rice [50g]

Tuesday:

Breakfast: 1 cup of coffee with 2 tbsp coconut oil + 25g peanuts

Lunch: Creamy butter chicken [180g]+ almond roti[1]

Dinner: 1 bowl of egg soup made with 2 tsp ghee

Wednesday-

Breakfast: Bpc(2 tbsp coconut oil)+ saute cheesy bell pepper

Lunch: Creamy Palak paneer[150g]+ cauli rice[50g]

Dinner: Roasted chicken [180g]+ mint chutney [1 tbsp]

Thursday:

Breakfast: Bpc(2 tbsp coconut oil)+ keto methi thepla

Lunch: Egg curry[3]+ cucumber[1/2]

Dinner: Grilled paneer[150g]+ green chutney [1 tbsp]

Friday-

Breakfast: Bpc(2 tbsp coconut oil)+sate cheesy mushroom

Lunch: Brinjal bharta [70-80g]+ almond roti[1]+ cucumber[1/4]

Dinner: Paneer Bhurji

Saturday-

Breakfast: Bpc(2 tbsp coconut oil)+ almond [5]+walnut [2]

Lunch: Methi malai chicken [180g]+ cucumber raita[2 tbsp]

Dinner: Creamy spinach soup-200ml+ paneer steaks[80g]

Sunday-

Breakfast: Bpc(2 tbsp coconut oil)+ peanut [25g] cucumber[1/4] chaat

Lunch: Keto cauliflower biryani with 180g chicken

Dinner: Cheesy stuffed Omelet

Healthy Keto snacking options:

  • almonds & cheese slice
  • mixed seed mix
  • hard boiled eggs
  • keto cold coffee
  • green tea
  • coconut chips
  • lemon tea
  • keto chocolate shake
  • black coffee/tea
  • lemon soda
  • peanut chaat
  • keto energy balls
  • keto chocolates
  • buttermilk
  • keto avocado mousse
  • stir fry mushrooms
  • cheese crackers
  • spicy roasted nuts

Some keto dessert options:

  • keto mousse
  • keto truffles
  • keto panna cotta
  • keto chocolate spread
  • keto chia pudding
  • keto cauliflower mousse
  • keto egg pudding
  • keto almond flour cookies
  • keto peanut butter mousse

Some important things to remember:

If you're new to dieting or trying to make a lifestyle change for the first time, the aforementioned keto diet plan may appear intimidating at first, especially because it's restrictive and appears to need a lot of effort. Meal planning and prepping, on the other hand, are crucial to sticking to the keto diet.

It may appear overwhelming at first, but with careful planning, you'll be up and running in no time. Another intimidating component of the keto diet is the cooking; if you have little to no cooking experience, all of this can seem difficult! The good news is that the keto diet is now very popular.

While the keto diet has proven to be quite helpful for many people who are trying to reduce weight, it does have its own set of drawbacks (read more). The keto diet's straightforward approach, on the other hand, has enticed many to experiment with it, resulting in a plethora of keto diet variations. The keto diet has become one of the most popular diets in recent years, with a huge increase in popularity. This method may have a number of health advantages. According to some findings, it may be a more effective weight loss approach in the long run for some people than a low-fat diet.

If a person follows the keto diet and eats a range of healthy whole foods, they may find that they have few, if any, nutritional deficits. This diet, on the other hand, needs a strong commitment; it is a diet that takes a toll on the body at first and puts it in a state of shock. The "keto flu" is the most common side effect of the keto diet, which involves limiting your carbohydrate intake, which causes your glucose levels to drop and your body to enter ketosis. This is a common symptom experienced by dieters. This state of sickness can make the dieter feel weak; this is the make-or-break stage, as many individuals give up on their diet at this point.

As a result, various supplements are required. Because the keto diet eliminates a variety of foods, it's a good idea to supplement your diet with certain nutrients. Furthermore, some supplements can help dieters avoid the keto flu and even improve sports performance when following a low-carb diet.

Some supplements can assist supplement the Ketogenic diet and boost the effectiveness of the diet, allowing you to reach your weight loss goals faster. Because the diet excludes several foods and food groups, nutritional gaps must be filled, which is where supplements like magnesium, electrolytes, and fibre come in handy.

To simply put it, Mama Keto recommends you to search for a keto calorie calculator, put in your current stats, then figure out how much fat and protein you should be consuming. Then follow the diet chart provided by Mama Keto to get started with ketosis! After a week if you still Feel like you need help with your keto meals, then you’re in luck if you stay in Bangalore as Mama Keto offers keto food subscriptions which are tailor made according to your needs. We are currently delivering all across Bangalore.

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Keto Diet Plan for Weight Loss

Why Mama Keto

IT'S ALL THE RAGE

The stories we hear of how everyone from movie stars to ordinary people has shed stubborn pounds on a ketogenic diet. So, is it a miracle diet or just the latest fad?
Personalization is the key that makes a difference? Each body responds differently to the food we intake, it's all the more important to assess how the body is responding under the Ketogenic diet. At Mama Keto, we understand the client's goal, personally guide the clients, and be a part of their journey by providing them with constant motivation and support.
Our 30-day unique menu ensures that none of the dishes are repeated taking the monotony away from the diet. Meals prepared are calorie counted, macro counted, and specifically designed for you.
Talk to me and understand how I will be helping you find the balance. If I can do it, so can you.

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