Ketogenic diet: 14-day weight loss diet plan
The ketogenic diet is low in carbohydrates, high in fat, and moderate in protein. The ketogenic diet is no longer considered “controversial“, since its benefits to our body weight loss and health seem to be many, according to experts who defend it.
This is a very low-carb diet, rich in good fat, and moderate in protein, originally designed in the 1920s for patients with epilepsy.
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The researchers found that avoiding carbohydrates led to ketosis, a normal metabolic condition in which our body burns fat for fuel instead of glucose (carbohydrates), which helped significantly reduce seizures.
Low in carbohydrates, rich in fat
Reducing appetite, blood pressure, insulin, triglycerides, treating acne, better performance, and improving the gut are just a few of its benefits.
How does the ketogenic diet work for weight loss?
When the body has depleted the glycogen in the liver, it produces ketones and uses energy from the fat stored in the fat cells, since of course, we take in fewer calories than we need.
“How much weight will I lose with ketogenic diet?“
Usually, with the ketogenic diet, you lose about 1 kg of body fat per week. Of course, because for the first 14 days ketosis causes urination, the scales may indicate that you have lost more (an extra 2 to 4 kg of fluid), but if you continue, you will find that you have lost fat!
Excluding an entire group of foods sounds extreme – shouldn’t we eat everything in moderation? Carbohydrates are one of the three macronutrients (along with fat and protein) in the weight loss diet, however, according to experts, we can live with small amounts of them.
Although the brain works mainly on glucose, on the one hand, the body makes the required glucose from amino acids through a process called gluconeogenesis, and on the other hand, the brain can function more efficiently with ketones than with glucose.
Ketogenic diet menu for 14 days
Before you start…
- It is a good idea to take a magnesium citrate supplement (200 mg) every night to avoid constipation and cramps.
- The first 14 days are the most difficult, because your body is trying to adapt, something that will happen in about 6 weeks.
- After the end of 14 days – if you have a lot of weight to lose – you can continue the same diet for another 4 weeks (up to 6 months) and then enter the maintenance phase.
- In the maintenance phase you will very carefully and slowly reintroduce the carbohydrates in your diet so that you do not regain all the pounds you lost.
- Practically you add only 20 gr. carbohydrates per week and you notice changes in your weight.
What can the 20 gr carbohydrates correspond to?
- For example, in a small portion of fruit or about 1 slice of bread or 1/2 cup cooked legumes, pasta, peas or 2 full tablespoons oats or cooked rice or a small potato etc.
- Get organized! Make some essential dishes that will make the whole effort easier. You can also cook double quantities to consume them for 2 or more days.
- A glass of lukewarm water with a little fresh lemon juice morning and night helps to excrete uric acid. In general, water is good for you! Try to drink 3 liters a day.
- The ketogenic diet increases diuresis and you lose salts. Add enough sea salt to your meals (target 1 kg per day). If you do not replace it, you will feel fatigue, weakness, headaches and lethargy.
- If you are hungry between meals, you can consume 1 kg. coconut oil or pure butter with a little cocoa and stevia or plain.
- The secret behind the ketogenic diet is that it exploits the body’s normal mechanism to use fat as fuel.
Day 1 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 125 gr. chicken leg cooked with 2/3 cup. roasted zucchini, 1 tbsp. olive oil.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat
Day 2 of ketogenic diet
- Breakfast: 2-3 egg muffins cheese, bacon or 2 boiled eggs with 2 slices of mortadella.
- Lunch: Salad with 100 gr. roasted chicken leg, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 125 gr. sardines or anchovies baked in the oven with oregano and 1 tbsp. olive oil with 2/3 cup. greens sautéed with 1 tbsp. olive oil.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 3 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 100 gr. beef liver with 2/3 cup. grilled mushrooms sautéed with 1 tbsp. butter.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 4 of ketogenic diet
- Breakfast: Toast with flaxseed bread cut in half with 2 slices of mortadella.
- Lunch: Salad with 100 gr. ready smoked trout, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: Omelette (3 eggs) with 1/3 cup. spinach and 1/3 cup. mushrooms, all cooked with 1 tbsp. butter.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 5 of ketogenic diet
- Breakfast: 2-3 egg muffins cheese, bacon or 2 boiled eggs with 2 slices of mortadella.
- Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
- Dinner: 125 gr. minced meat burger only (not lean). Just salt the outside of the burger to make it juicy. Bake on high heat in a pan or grill. Accompany with 2/3 cup. boiled broccoli or zucchini or greens with olive oil and apple cider vinegar.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 6 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Toast with seals-flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
- Dinner: 2 straws of chicken leg with 2 cups. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 7 of ketogenic diet
- Breakfast: Omelette (2 eggs) with 2 slices of bacon.
- Lunch: Milk lamb leg cooked in oil paste with 2 cups. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 125 gr. sardines or anchovies baked in the oven with oregano and 1 tbsp. olive oil with 2/3 cup. greens sautéed with 1 tbsp. olive oil.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 8 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 125 gr. baked chicken leg with 2/3 cup. roasted zucchini, 1 tbsp. olive oil.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 9 of ketogenic diet
- Breakfast: 2-3 egg muffins cheese, bacon or 2 boiled eggs with 2 slices of mortadella.
- Lunch: Toast with seals-flaxseed bread cut in half with 2 slices of smoked salmon, 2 tbsp. cream cheese and a few slices of cucumber.
- Dinner: Pork or beef steak (125 gr.) With 2/3 cup. broccoli sautéed with butter (1 tbsp).
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 10 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: 100 gr. canned crab salad in water, 2 tbsp. raw mixed green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: 125 gr. minced meat cooked with 2/3 cup. mushrooms sauteed with 1 tbsp. butter.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 11 of ketogenic diet
- Breakfast: Toast with flaxseed bread cut in half with 2 slices of mortadella.
- Lunch: Salad with boiled shrimp (100 gr.), 2 tbsp. raw mixed green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: Omelette (3 eggs) with 1/3 cup. spinach and 1/3 cup. mushrooms all cooked with 1 tbsp. butter.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 12 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
- Dinner: 125 gr. sardines or anchovies baked in the oven with oregano and 1 tbsp. olive oil with 2/3 cup. greens sautéed with 1 tbsp. olive oil.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 13 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
- Dinner: 100 gr. beef liver with 2/3 cup. grilled mushrooms sautéed with 1 tbsp. butter.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Day 14 of ketogenic diet
- Breakfast: 2 chia and flaxseed toasts with 4 slices of mortadella.
- Lunch: Beef steak (125 gr.) Grilled with 2 tbsp. raw mixed green vegetables (lettuce, baby spinach, arugula, valerian), 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dinner: Chicken leg baked in the oven (120 gr.) With 2 tbsp. raw mixed green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado, 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
- Dessert: Sucralose sweetener jelly served with 1 tbsp. whipped cream with 35% fat.
Who should NOT have a ketogenic diet?
People with:
- Renal failure
- Elevated liver enzymes
- Kidney stones
- History of pancreatitis
- Congenital abnormality in fat β-oxidation
- Congenital carnitine deficiency
- Porphyria
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