Home Weight Loss Keto Diet Plan – Menu & Diet Chart for Fast Weight Loss In 14 Days

Keto Diet Plan – Menu & Diet Chart for Fast Weight Loss In 14 Days

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What is Keto Diet?

A ketogenic weight loss program or keto weight loss program, in brief, is a low carb weight loss program that gives quite a few health advantages. The ketogenic weight loss program, in actual fact, shares many similarities with the Atkins and low carb diets. Keto weight loss program drastically reduces carbohydrate consumption and changing it with fats. This discount in carbs places your physique right into a metabolic state known as ketosis. When this course of takes place, the physique turns into extremely environment friendly at fats burning which produces a large quantity of vitality, this additionally helps flip fats into ketones within the liver supplying vitality to the mind.

Keto weight loss program may help enormously in decreasing the degrees of blood sugar and insulin. The principal purpose why the keto weight loss program is healthier is that you just reduce down on fatty carbs that are straightforward to digest, like sugar, soda, pastries, and white bread.

Who shouldn’t observe the Keto Diet?

As one’s eating behavior modifications, there are dangers and questions of safety one have to be conscious about. Any vital modifications within the weight loss program plan must be mentioned together with your physician earlier than beginning.

Keto weight loss program plans must be averted by the next folks.

1. Pregnant ladies

If you’re pregnant then extended keto weight loss program may be dangerous. Studies have proven that extended maternal ketosis has an impact on the new child affecting the mind growth or improve of neural tube defects equivalent to spina bifida. Therefore ketogenic weight loss program shouldn’t be really helpful by the medical doctors throughout pregnancy.

2. Breastfeeding ladies

Women who’re on a really low carb consumption might expertise a discount in milk manufacturing. We will not be saying to finish come out of the keto weight loss program however preserve a healthy consumption of carbs which you already know is protected. Women who’re breastfeeding can tolerate extra carbs and proteins and nonetheless stay in ketosis as a result of the macros will go within the manufacturing of milk.

3. Kidney stones/Gallstones

Ketosis can improve the urinary acidity which might result in the promotion of uric acid and kidney stones.  If you’re a affected person of gallstones, then eating fats will lead to some gallstone ache however when you want to observe the keto weight loss program plan then that you must slowly introduce or onto the weight loss program as soon as the gallstones have been eliminated.

4. No gallbladder

If your gallbladder is eliminated then the keto weight loss program shouldn’t be for you. The gallbladder produces bile mandatory to interrupt down fat.

5. Growing Kids

Growing youngsters ought to keep away from the keto weight loss program plan as research have proven that youngsters expertise stunted progress because of insufficient protein consumption. There must be a stability of macronutrients equivalent to carbohydrates, protein and fat.

Starting a brand new weight loss program is at all times complicated and the largest wrestle is determining what to cook dinner, what all food must be averted however if in case you have a meal plan ready effectively upfront it makes weight-reduction plan a lot simpler. So here’s a 14 day Keto Diet Plan mapped out for you.

Hence it’s extremely suggested that you just seek the advice of a skilled skilled on learn how to lose weight. Here is a start, you possibly can seek the advice of one among Truweight’s nutritionist, completely FREE! Ask your doubts and get options.

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This meal is principally a top level view, so after getting tried all these, it’s straightforward to insert extra recipes and kinds of different food you would possibly like. Try cooking in bigger batches of food so you possibly can have leftovers for lunch or dinner. It is vital to have a range on ketogenic weight loss program plan so that you just don’t become bored with eating the identical factor.         

Days of the week Breakfast Lunch Dinner
Day 1 – Monday Keto Chorizo Shakshuka – Shakshuka is Middle Eastern dishes which include egg poached in a wealthy tomato sauce. It may be very straightforward to arrange as you’ve all of the components in hand. Grilled Cheese Sandwich

The grilled cheese sandwich is very easy to make. It may be very low in carb and solely takes 2 minutes within the microwave.

Dal Tadka

Use Lentils or Dal in Limited amount, we can not skip Lentils as Vegetarian, as they’re one of many principal sources of protein. But since they’re excessive in carbohydrate content material, we have to use only a small amount to stability the protein and carbohydrate content material.

Day 2 – Tuesday Salmon Benny Breakfast Bombs

Smoked salmon, hollandaise, egg, and chives are breakfast bombs.  A fantastic breakfast on the go as a result of they’re creamy and scrumptious.

Cauliflower Bagel BLTs

BLT is a basic mixture that at all times tastes tremendous. This recipe options bagels made out of cauliflower, eggs, almond flour, and coconut flour.

Broccoli Cheese Soup

This creamy soup is gluten-free, scrumptious, and takes simply 20 minutes to make, plus you solely want 5 components to make it.

Day 3 – Wednesday Low Carb Blueberry Ricotta Pancakes

It simply takes a couple of minutes to arrange and is keto pleasant, filled with taste and really tasty.

Dill Chicken Salad

After you make this straightforward and cheap dill hen salad, you’ll by no means return to purchasing retailer-to purchase hen salad once more!

Cheesy Pakora

Oh, the common-or-garden cheese! Who doesn’t love cheese at dinner? And while you get to eat it on a weight loss program, it’s a full blessing. Cheese is excessive in fats and low in carbohydrate content material, which helps the ketosis process and lets you lose fats rapidly.

Day 4 – Thursday Keto Lemon Poppyseed Muffins

Lemon and poppy seed go so effectively collectively. These muffins are straightforward to make and so they retailer nice within the freezer. They make for a terrific breakfast all through the week. To make them style even higher, heat them within the microwave for 20 seconds after which put some butter on them.

Cucumber Cream Cheese Sandwiches

This recipe options low carb flax bread filled with a creamy cucumber filling.

Low-Carb Indian Vegetable Samosas

Traditional samosas are excessive carb, with a filling of potatoes and dough product of wheat flour. These samosas have filling onions and cauliflower, and the dough is made out of mozzarella and almond flour as an alternative.

Day 5 – Friday   Keto Breakfast Tacos

These breakfast tacos have a do-it-yourself shell made out of 1 ingredient – cheese! The avocado provides the proper creamy contact to the ultimate product.

Loaded Jalapeno Burger

These burgers are more healthy than most due to the Portobello mushroom buns.

Indian Spiced Meatballs in Curry Sauce

A recipe is at all times enjoyable to male when you already know you’re good at it and off the dimensions with taste. These meatballs in curry sauce will excite your style buds.

Day 6 – Saturday Bacon Cheddar Chive Omelette

This bacon cheddar chive omelet accommodates the proper mixture of components that go so effectively collectively. It’s the proper breakfast to take pleasure in on a Saturday morning

Pressed Cubano Sandwiches

Smoked ham and pork tenderloin collectively on a low carb (and gluten-free) sandwich bread makes for the proper lunch.

Keto Paneer Parantha

The advantages of paneer and almond flour are extremely useful in a keto weight loss program. Use a small quantity of coconut oil and use coriander leaves for higher style.

Day 7 – Sunday Jalapeño Popper Egg Cups

These little egg cups are a improbable breakfast, and you may make them upfront too. They retailer nice within the fridge.

Lettuce Wrap Sandwich

Have you ever needed to strive a lettuce wrap sandwich that doesn’t disintegrate while you eat it? This recipe reveals you precisely learn how to make one, step-by-step!

Ketogenic Pizza Pocket Recipe

These are the proper various for anybody craving conventional carb-loaded pizza pockets.

Day 8 – Monday Keto No Bake Cookies

Do you like cookies for breakfast? Yes, please! These scrumptious cookies solely take 5 minutes to make. They are creamy, fudgy, and crunchy. Grab a pair to eat in your technique to work and you’re good to go!

Low Carb Crab Melt Sandwich

This recipe combines a creamy crab salad and melted cheese on a base of a Portobello mushroom. They make for a satisfying and scrumptious lunch.

Keto Cauliflower Pizza

Pizza is now well-known in India as within the US. But for keto, we’ll use Cauliflower Base. Cauliflower is among the most wanted components for a keto weight loss program, containing simply 2.9 grams of carbohydrates per cup.

Day 9 – Tuesday Scrambled Eggs with Ricotta

This scrambled eggs recipe is fast to arrange, nutritious, and filling.

Chicken Avocado Lime Soup

Although this would possibly seem to be a bizarre mixture, it makes for a lightweight but satisfying and scrumptious lunch

Keto Bhindi Masala

The Famous Spicy Indian Sabzi – Bhindi Masala. Not solely is okra low in energy and low in carbohydrate content material, however additionally it is gluten-free. And sure, it tastes wonderful as effectively. All these elements add as much as crown okra as probably the most keto- pleasant components, which may help in regular weight loss.

Day 10 – Wednesday Flaxseed, Cream and Goji Cup

This breakfast is scrumptious, nutritious, and filled with fiber. It is nice if you’re craving one thing candy within the morning.

Keto Cobb Salad

This salad is so easy to arrange and excellent to convey to work or college.

Keto Masala Rice

Another Staple Food in East and South India is Rice. And hail the cauliflower! Need I reward the hero of keto as soon as once more? You should have by far recognized how cauliflower is crucial on a keto weight loss program and the way it helps in dropping weight by keto.

Day 11 – Thursday Low Carb Pancake Sandwich

If you had been a fan of the McDonald’s McChicken sandwich earlier than following the keto weight loss program, you’ll love this low-carb various.

Turkey Club Roll-Ups

This ketogenic lunch recipe ditches the carb-stuffed wrap for one thing far more intelligent. It solely takes minutes to arrange, and it’s good to convey to work with you.

Turkey Club Roll-Ups

This ketogenic lunch recipe ditches the carb-stuffed wrap for one thing far more intelligent. It solely takes minutes to arrange, and it’s good to convey to work with you.

Day 12 – Friday   Raspberry Brie Grilled Waffles

If you crave candy waffles for breakfast, this recipe can be a lifesaver. It is good, satisfying, and so scrumptious.

Low Carb Cheeseburger Salad

This salad has the entire flavors of a juicy cheeseburger in a lightweight and a beautiful salad.

Cauliflower Mac and Cheese

Cauliflower, cheese, and cream, as we mentioned above, are all keto pleasant components, and if mixed collectively, make for one final keto recipe.

Day 13 – Saturday Pumpkin Spiced French toast

Winter breakfast to set the chilly temper as it’s a candy, satisfying, and will certainly hold you full till lunch!

Keto Avocado Pepperoni Salad

This salad is simple, filled with taste, and solely takes a few minutes to place collectively. It’s the proper lunch to convey to work or college.

Creamy Sun-Dried Tomato and Parmesan Chicken Zoodles

This is such a consolation food dinner, and the most effective half about it’s that it’s completely keto-pleasant. Zucchini noodles make for an superior pasta various.

Day 14 – Sunday Blackberry Chocolate Shake

The good breakfast on the go is a smoothie. If you’re a chocolate lover, this one ‘s for you.

Tuna Salad in a Pickle

The lunch of your goals for any person who’s a pickle lover.

Keto Cheesy Spinach Stuffed Chicken Breast

A cheese spinach filling, wrapped in tender crispy hen and smothered in flavorful marinara sauce. What extra might you need?

Are you unsure what to eat while you’re on a keto weight loss program? Below is a fast information on what to eat and keep away from while you’re on a keto weight loss program plan.


  • Fish and seafood particularly fatty fish like salmon
  • Meat: Unprocessed meats are lean and keto pleasant and grass-fed beef is the final word selection. Remember keto weight loss program is a excessive-fats weight loss program and never a excessive protein weight loss program, so doesn’t take pleasure in an extra quantity of meat.
  • Eggs:  Eat them in any manner you need! Boiled, scrambled, fried in butter, or as omelettes.
  • Natural excessive fats sauce equivalent to Bearnaise or garlic butter, you will get quantity of oil from pure sources like meat, fish, and eggs. You can cook dinner your food utilizing olive oil and coconut oil and add them in your salads and many others.
  • Vegetables that develop above the bottom and favorites embrace cauliflower, cabbage, avocado, broccoli, and zucchini. Many folks find yourself eating extra greens than earlier than when beginning keto, as veggies changing pasta, rice, potatoes, and many others.
  • High Fat Dairy: Butter is sweet, take pleasure in some excessive-fats cheese and yogurts may be reasonably eaten. Avoid consuming milk however you should use it sparingly in your espresso.            
  • Nuts and Berries: These may be eaten carefully simply to offer you vitality and may be eaten as snacks.


  • Water:  it’s undoubtedly the no 1 possibility, sip it like a scorching tea or add flavoring brokers like cucumber, lemon or limes. Drink not less than 2 litres of water day-after-day.
  • Coffee: Drink espresso with no sugar however a small quantity of milk and cream is ok. Note: If you are attempting to lose weight then reduce on the cream in your espresso.
  • Tea: Feel free to drink most teas whether or not it’s inexperienced, black, mint or natural. Don’t add sugar.

Avoid these meals if you’re on a keto weight loss program.

  • Sugar: An enormous NO to sugar! Cut down on all delicate drinks, fruit juices, sports activities drinks. Avoid all sugary candies, sweets, desserts, cookies, donuts, frozen treats, and breakfast cereals.
  • Starch: Bread, pasta, rice, potatoes (together with candy potatoes), French fries, potato chips, porridge, muesli and so forth. Try avoiding complete grain merchandise too
  • Beer: It accommodates filled with quickly absorbed carbs.
  • Fruit: It is good and has pure sugar, eats them sometimes and deal with them as a pure type of sweet.
  • Margarine: An industrially produced fats with a really excessive content material of Omega 6 fats. It has no health advantages and tastes worse than butter.

Keto weight loss program has been making headlines because the ‘go-to diet’ however is the hype justified? Let’s dive into the professionals and cons of the keto weight loss program.


1. Can assist lose physique fats:

The ketogenic weight loss program consists of excessive fats, low carb, and average protein thus serving to your physique to lose fats. When we take away the physique’s principal supply of vitality which is carbohydrates, it’s compelled to adapt utilizing the physique fats for gas.  In addition, eating excessive-fats food all through the day may help reduce cravings and offer you a sense of satiety, finally serving to you keep on observe with the really helpful each day calorie depend.

2. Great technique to detox from sugar:

The principal issue of the keto weight loss program is, it limits the carbs proscribing it to 25-25 grams a day and most of the people should reduce down on sugary meals which can be useful to the physique.

3. Reduces Insulin ranges:

Insulin is a key hormone that helps transfer glucose from the bloodstream to the muscle and tissues.  A ketogenic weight loss program helps to cut back insulin ranges thereby assist to cut back irritation within the physique.

4. Reduces Risk of Heart Disease:

Reducing the carb consumption can decrease blood triglycerides, that are fats molecules within the blood. If you’ve excessive ranges of blood triglycerides then it places you at a better danger of coronary heart illness.


1. It may be troublesome to observe:

A ketogenic weight loss program may be exhausting to observe, particularly as a result of it’s a must to measure out the portion that that you must absorb a day. 70-80 p.c of excessive fats, 10 p.c carbs, and 15 p.c protein at each single meal and to this every day is difficult and really tiring.

2. It might not promote long run weight loss:

Though there’s weight loss with the keto weight loss program, many people don’t lose as a lot weight as we hope for primarily as a result of it’s so needed to adhere to the routine.

3. Many folks find yourself eating fat that aren’t so healthy:

The upside of the plan is the elevated fats consumption however the draw back is that many individuals find yourself eating loads of unsaturated animal fats. In addition, lots of people aren’t shopping for natural, grass-fed animal merchandise so the standard of the food may be a difficulty as effectively. when you’re utilizing loads of animal-primarily based meals for fat and proteins, attempt to make them natural and effectively-sourced at any time when potential.

Don’t be afraid to strive on the brand new weight loss program plan. It would possibly take a while to get used to it however when you adore it then there can be good leads to your manner and when you don’t then you possibly can at all times swap again into your regular routine. Please ensure you examine together with your physician earlier than taking over this plan whether or not it’s protected to go forward with the weight loss program.

Here’s a free session on learn how to lose weight from one among Truweight’s nutritionists, all for free!

Get FREE Diet Consultation Today!

Stay healthy. Stay Happy! 

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