The Keto Diet & Meal Planning

The keto diet focuses on low-carb, high-fat eating, and with smart meal planning, it can be a simple and sustainable way to fuel your body and reach your goals.

The Keto Diet & Meal Planning

What is Ketosis?
When you consume fewer calories than your body requires, your body will use its energy reserves of glycogen.

Once these are gone, and your body doesn’t have any more carbohydrates to break down into glucose for energy, you’ll start to burn fats from your fat stores.

This fat metabolism causes ‘ketones’ in the blood, resulting in a natural metabolic process called ketosis.

Basically, being ‘in Ketosis’ means your body is using its own fat stores as a fuel source for energy, instead of glucose from carbohydrates.

Staying in Ketosis

To stay in the optimum level of Ketosis, you should follow a Keto Diet Meal Plan. You should stick to high protein, low carbohydrate food choices.

You can monitor your ketone levels using urine analysis sticks if you wish; they’re available from most chemists. They measure the number of ketones in your urine so you can determine if you’re in Ketosis.

Ketosis and Weight Loss

While your body is in Ketosis you’ll tend to feel less hungry, and will probably want to eat less than you might otherwise do.

Meanwhile, your body has switched from being a carbohydrate-burning machine into a fat-burning one. We store our fat all over our body, sometimes in undesirable places such as our hips, buttocks, thighs and tummy.

Because these fat stores become your main energy source, you’ll lose weight and inches as they are used up.

Keto Diet 7 Day Meal Plan

Here’s a simple 7-day keto meal plan that’s balanced, easy to follow, and beginner-friendly. It focuses on low carbs, moderate protein, and healthy fats.

Day 1
Breakfast: Scrambled eggs with avocado and butter.
Lunch: Grilled chicken Caesar salad (no croutons).
Dinner: Salmon with roasted asparagus in olive oil.
Snack: Handful of almonds.

Day 2
Breakfast: Greek yogurt (full-fat, unsweetened) with chia seeds.
Lunch: Lettuce-wrapped beef burgers with cheese.
Dinner: Zucchini noodles with pesto and shrimp.
Snack: Cheese cubes.

Day 3
Breakfast: Omelet with spinach, mushrooms, and cheese.
Lunch: Tuna salad with mayo and celery.
Dinner: Steak with garlic butter and broccoli.
Snack: Olives.

Day 4
Breakfast: Keto smoothie (almond milk, avocado, spinach, protein powder).
Lunch: Cobb salad (chicken, bacon, eggs, avocado, blue cheese).
Dinner: Baked chicken thighs with cauliflower mash.
Snack: Hard-boiled eggs.

Day 5
Breakfast: Fried eggs with bacon.
Lunch: Creamy broccoli cheddar soup.
Dinner: Pork chops with sautéed green beans.
Snack: Macadamia nuts.

Day 6
Breakfast: Cottage cheese (full-fat) with flaxseeds.
Lunch: Turkey and cheese roll-ups with mustard.
Dinner: Butter garlic shrimp with zucchini.
Snack: Celery with cream cheese.

Day 7
Breakfast: Almond flour pancakes with butter.
Lunch: Chicken salad stuffed avocados.
Dinner: Roast beef with roasted Brussels sprouts.
Snack: Dark chocolate (85% cocoa, small portion).

Ketosis and Meal Replacement Shakes

While using a VLCD such as meal replacement shakes, you’ll consumer fewer calories than your body needs on a daily basis, forcing you into a state of Ketosis after your first few days.

You still need carbohydrates as part of a healthy daily diet which is why meal replacement shakes still contain a certain amount.

SHOP SHAKES

Keto Tea

Our Keto Tea is the perfect addition to your keto lifestyle, thoughtfully formulated to support fat burning, boost metabolism, and help maintain healthy cholesterol levels.

Research suggests that the keto diet can aid weight loss and offer potential health benefits, including improved blood sugar and insulin control, and a reduced risk of conditions such as diabetes, epilepsy, Alzheimer’s disease, and certain cancers.

SHOP KETO TEA

Side effects of Ketosis

The effects of Ketosis are different for every individual. Some people will find they have the natural ability to deal with them, while others may struggle to cope with the changes associated with it. All these side effects are minor issues, and they will get better and finally subside. After that, you should feel great!

Common side effects which are experienced in the first few days are usually related to carbohydrate and caffeine withdrawal. Most other side effects are caused by dehydration and can be improved by increasing fluid intake.

Many people will feel tired during the first few days of Ketosis. Like any lifestyle change, it takes some time for your body to adapt to using ketones as a fuel source.

Headaches & Nausea
Headaches are very common in the first few days. Normal pain killers and staying hydrated will help.
Nausea may be experienced due to the high levels or vitamins and minerals in the packs.
Bad Breath
This is caused by the increase of ketones. The body gets rid of the excess amount of acetone through breath, resulting in halitosis. Regular teeth cleaning, using mouthwash and staying well hydrated should help. We don’t recommend chewing gum or mints as the chewing action stimulates the secretion of stomach acid which can make you feel hungry.
Constipation
It is very common as you’re consuming less conventional foods. It’s important to drink lots of water throughout the day to help with this.
Hormone Imbalance
When women lose weight, their hormone balance can change. Most people don’t even notice the change, but you may notice that your periods change slightly in flow, duration or frequency. This will settle in time.
Feeling Cold
is a natural side effect as the metabolic rate slows and blood flow to the extremities is decreased. Wrap up warm, consume warm drinks and keep active.
Muscle Cramps
They can occur due to fluid imbalances in the body’s tissues. Stay hydrated and try adding a little salt to your water or packs.

Life after Ketosis – weight maintenance.

The European Food Safety Authority (EFSA) panel on Dietetic Products, Nutrition and Allergies gave their scientific opinion on the subject of maintaining a healthy weight after dieting. They found that people had significantly better weight maintenance after weight loss when meal replacement shakes were used in the maintenance phase.

Our Meal Replacement Shakes are ideal for someone who has reached their milestone or ideal weight, and now wants to maintain that weight. They are perfect to ease you back into eating conventional food.

There’s no mystery about losing or gaining weight; it you eat more than you need, you will put on weight. If you consumer fewer calories than your body requires, it will turn to its internal stores (glycogen and fat) and you’ll lose weight.

SHOP KETO DIET PRODUCTS

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The Keto Diet & Meal Planning