The Keto Diet: 7-Day Menu and Comprehensive Food List

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A Detailed Ketogenic Diet Food List to Follow

Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people following this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3)

Coconut Oil

Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat

Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Derived from coconut, MCT stands for medium chain

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The 7-Day Ketogenic Diet Meal Plan ( + A Beginner’s Guide )

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You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?

Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy.

The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to

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Easy 7-day menu and diet tips

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When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day

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7-Day DASH Diet Meal Plan

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The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. Find out more about the DASH Diet and if it’s right for you.

Dietician Marla Heller’s version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases:

Phase 1: Two Weeks to Shrink Your Waistline

During the 14 days of Phase 1, you will learn how to satisfy your hunger and, as a result, feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars.

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