In a country like India, the practice of keto diets has started growing in recent few years, since the attention of the people has started moving towards this, then you too might be wondering how to start keto diet loss weight to lose those extra fats from the body. However, one should do this diet under the care of a dietitian.
To reduce weight, you have to take high fat, less protein, and the least amount of carbohydrate in your keto diet lose weight plan. Now see the keto diet lose weight 4 week plan in this article to lose extra fat from your body quickly.
In keto diet, we need from 70% to 75% fat. One should take from 20% to 25% of protein, and only from 5% to 10% of carbohydrate should be taken!
Source :- https://www.shape . com/weight-loss/tips-plans/keto-meal-plan-beginners-high-fat-diet
Keto Diet Lose Weight: 4 Week’s Plan
The following is from 1 week to 4 weeks keto diet lose weight plan. Check the following very carefully.
WEEK 1
Breakfast
Cheesy egg omelets baked in olive oil or butter
Or
Cheesy, scrambled egg with beans and onions cooked in virgin olive oil
Morning Snack
2 half boiled egg
1 avocado
Lunch
Creamy spinach soup with lightly fried broccoli
Or
Baked French beans along with Paneer
Or
Salads made with spinach, fried mushrooms, capsicum, olive oils, someday put chicken, someday put eggs and someday put a high amount of vegetable
Evening Snack
1 cup of green tea
2 cream cracker biscuits
Dinner
Grilled lemon chicken
Or
Fried paneer with a spice of your choice
Or
Cauliflower salad or cabbage with curry
Night Time Snack
A handful of dry fruits or nuts
Eat after every few hours but in a small amount. This habit will help in digestion and gradually help to lose weight.
WEEK 2
Source :- independent . co . uk
Breakfast
Baked spinach with cheese and cream
Butter coffee or tea made with unsalted butter
Morning Snack
Mixed veggies salad
Lunch
Spicy fried Paneer and pumpkin
Or
Soybean curry and grilled seafood
Or
Salads made with spinach, fried mushrooms, capsicum, olive oils, someday put chicken, someday put eggs and someday put a high amount of vegetable
Evening Snack
1 cup of green tea you
2 biscuits of your choice
Dinner
Boiled chicken
Or
Paneer dish and fried French beans
Or
Creamy mushroom made with butter
Night Time Snack
1 cup of almond butter milk
In the second week, you start mixing coconut oil, cream, and butter. It is a bit difficult but if you want to lose weight then you will have to eat.
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WEEK 3
Source :- https://health . clevelandclinic . org/weight-loss-what-30-days-on-the-keto-diet-felt-like/
Breakfast
Cauliflower cooked in coconut milk or coconut oil
Or
Coffee or tea made with unsalted butter
Morning Snack
1 cup blueberries
Lunch
In the afternoon drink a little bit of water
Or
Take green tea or lemonade without sugar.
Dinner
6 to 8 soaked almonds for the rest of the week
Spinach and egg omelet, with a high amount of cheese
Or
Chicken with spinach in Pasto sauce fried in extra virgin olive oil
Or
Roasted chicken, spinach and cheese salad
Night Time Snack
15 to 20 nuts of your choice
The 3rd week is called the Fasting Stage. That’s why you will have breakfast in the early morning and in the afternoon you will not have to eat anything, and after 12 hours of fast, you will take more fatty foods in the dinner. This fast is called continuous fasting.
WEEK 4
Source :- msn . com
Breakfast
1 glass lemonade without sugar
Then drink plenty of water throughout the day
Lunch
In the afternoon drink a little bit of water
Or
Take green tea or lemonade without sugar.
Evening Snack
1 cup of green tea
Dinner
Green beans fried with coconut oil
Grilled chicken or boiled chicken or lemon chicken
Spinach cooked in cheese, cream, and milk
Fried Vegetables
Night Time Snack
10 to 12 almonds
This week, you have to eat only at night. During fasting all day you can take the green tea and lemonade (salt and pepper) without sugar. Plus you drink more water. If this fasting is going to be very difficult for you, then you can go back to the second week’s diet and start from there again.
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