Ketogenic Diet: 5-Week plan, Exercise Routine, Benefits & Tips

The ketogenic diet has high fat and low carb diet that shares different similarities with low carb and Atkins diets. It involves sudden lowering carbohydrate consumption and changing it with fat. This reduction in carbs keeps your body in a metabolic state named ketosis.

When this occurs, your body becomes incredibly helpful at fat burning for energy. It also changes fat into ketones in the liver, which can provide energy to the brain(Source).

Ketogenic diets can lead to a significant reduction the insulin and blood sugar levels. This along with the high ketones provide some health benefits 6Trusted.

 

Different Types Of Ketogenic Diets

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There are many versions of the ketogenic diet, that have:

The standard ketogenic diet (SKD):

It is a very low carb, high fat, and moderate protein diet. It typically consists of 70% fat, 10% carbs, and 20%protein (9Trusted Source).

The cyclical ketogenic diet (CKD):

This diet involves a time of higher-carb refeeds, like 5 ketogenic days followed by two high carb days.

The targeted ketogenic diet (TKD):

This diet helps you include carbs around workouts.

High protein ketogenic diet:

It is the same as a standard ketogenic diet but adds more protein. The ratio is often 60% fat, 5% carbs, 35% protein. However, only the high protein and standard ketogenic diets have been researched extensively. Targeted or cyclical ketogenic diets are more helpful methods and are basically used by athletes or bodybuilders.

 

Ketogenic Diet Plan: Week 1

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Early Morning – (7:00 am)

Options:

Warm water and lemon

1 tablespoon Triphala powder and Warm water 

 

Breakfast (8:30 am)

Options:

kale smoothie and 1 boiled egg

Coconut milk and chia pudding sprinkled with coconut and walnut

Smoothie made with milk, greens, almond, almond butter

 

Lunch (12:30 pm)

Options:

lettuce salad, Mushroom with high-fat dressing

Vegetable soup

Chicken, green beans salad, carrot, bell pepper, with high-fat dressing

 

Post Lunch (2:30 pm)

2 almonds and 1 cup Greek yogurt

Evening Snack (5:00 pm)

a dash of lemon and 1 cup green tea

 

Dinner (7:30 pm)

Options:

steamed broccoli and Avocado with a drizzle of olive oil

Shrimp and zoodles

Cream soup and Mushroom

Why This Works

In the beginning week of the ketogenic diet, there is a high loss in weight as consuming a low-carb diet removes extra water from the body. Extra sodium is also removed from the liver. It causes rapid weight loss. The extra ketones created in the body are not stored but removed in the form of waste from urine. Eat 6 meals every day with lots of proteins and good fats to boost metabolism and burn fat.

You will be following a low-carb diet and taking micronutrients from fruits, veggies, and nuts. This diet plan for week-1 will stop your body from getting into starvation mode and you will get more energy to around and work.

Tips For Week 1

Join a gym to have the best results from the diet plan.

Precaution

Do not eat nuts, eggs, or shrimps if you are allergic to them.

Keto Diet Substitutes Week 1

Lemon – Apple cider vinegar

Kale – Spinach

Egg – Bacon

Swiss chard – Bok choy or spinach

Shrimp – Tuna, crab, and salmon

Chicken – Turkey, fish, legumes, or ground beef

Asparagus – Celery

Yogurt – Flavored yogurt

Herbal tea – Black tea

 

Ketogenic Diet Plan Week 2

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Early Morning – (7:00 am)

Drink 1-tablespoon apple cider vinegar and warm water

 

Breakfast (8:30 am)

Options:

  • Eat 1-cream cheese pancake, 1 cup bulletproof coffee, and organic maple syrup
  • one glass of milk or soy milk or 1 whole boiled egg
  • Crispy cauliflower fritters or 1 cup bulletproof coffee

 

Lunch (12:30 pm)

Options:

  • avocado, Lettuce tacos, and tomatoes
  • stir-fried chicken (Asian style) and veggies
  • broccoli, Grilled lean beef, and green beans with good high fat sauce

 

Lunch (12:30 pm)

Eat one small bowl of flavored yogurt

Evening Snack (5:00 pm)

spiced chai latte or drink 1-cup bulletproof coffee or 2-flaxseed crackers

Dinner (7:30 pm)

Options:

  • Grilled fish with greens and carrots
  • fresh cream and Butternut squash soup
  • bottle gourd, cauliflower, and Lentil soup

Why This Works

Similar to week 1, you will consume 6 meals every day and eat bulletproof coffee two times a day. Bulletproof coffee is created by including coconut oil, butter, and cream in regular black coffee. It consists of medium-chain triglycerides that help to lower fat. These medium-chain fatty acids get changed into ketone bodies, which provide more energy. Ensure you get some proteins from legumes or meat. A lowered amount of carbohydrates is also needed, so do not avoid veggies completely as they will offer you helpful micronutrients.

Tips For Week 2

Keep yourself hydrated, consume more water, include a pinch of salt in a water bottle.

Also, take some time to drink the bulletproof coffee. Gulping it down at one go may cause sickness.

Avoid more than 6 macadamia nuts as they consist of some amount of carbs.

Keto Diet Substitutes – Week 2

Apple cider vinegar – ½ lime

Eggs – Bacon

Bulletproof coffee – herbal/Black tea

Pumpkin pancake – celery/Kale smoothie

Avocado – Cheddar cheese, goat cheese, cream cheese

Lettuce – Spinach, Chinese cabbage, kale, or bok choy.

Chicken – mackerel, Turkey bacon, tuna, shrimps,

Bamboo shoots – Celery

Chives – Spinach

Yogurt – ¼ cup ricotta cheese

Black tea – Bulletproof coffee or herbal tea

Macadamia nuts – 4 kernels of pistachios

Cucumber – Zucchini

Full-fat cream – coconut milk

Mackerel – Shrimp, scallops, haddock, or bass

 

Ketogenic Diet Plan Week 3

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Early Morning – (7:00 am)

Drink warm water with one tablespoon organic honey and lemon

 

Breakfast (8:30 am)

Options:

  • 1 boiled egg, 1 cup green tea spinach smoothie
  • 3 pancakes with a plentiful amount of whipped cream, 1 cup of green tea, and organic honey
  • vegetables cooked in ghee and 1 medium bowl of quinoa

 

Lunch (12:30 pm)

1 cup Greek yogurt or 2 almonds

 

Evening Snack (5:00 pm)

1 cup green tea

 

Dinner (7:30 pm)

Options:

  • Grilled chicken salad with healthy fat dressing
  • Soy chunk wrap with wheat flatbread
  • grilled sweet potatoes and Ground beef (lean cut)

 

Why This Works

Week 3, though the same as the first 2 weeks, is very different based on the number of calories you consume. The post-lunch meal is skipped this week to help you digest and utilize the stored energy from a heavy breakfast. A dinner with high protein will help to fill up and add energy.

Tips For Week 3

You may feel fatigued and have headaches. It is the best news as these are the basic signs that ketosis has kicked in.

Drink enough water.

Precaution

Get chicken instead of crab if you get allergic to it.

 

Keto Diet Substitutes – Week 3

Green tea – Bulletproof coffee

Apple cider vinegar – ½ lime

Eggs – Bacon

Bulletproof coffee – Black tea

Spinach – Kale

Avocado – 4 macadamia nuts

Chicken – eggs or fish

Bacon – Tuna

Celery – Zucchini

Zucchini – celery or Cucumber

Crab – Mackerel

 

Ketogenic Diet Plan Week 4

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Early Morning – (7:00 am)

Warm water with lime juice and flax seed powder

Breakfast (8:30 am)

1 cup green tea or black coffee

Lunch (12:30 pm)

1 apple or 1 glass of buttermilk

Dinner (7:30 pm)

Options:

Fruit custard and Chicken soup

garlic, sour cream, Mashed cauliflower with spinach flavored yogurt, parmesan

veggies, Smoked turkey bacon, and 1 medium-sized chocolate brownie

Why This Works

Week 4 needs you to consume good fat, low carb, and high protein meals. You will lower more weight during this time as ketosis will help to burn fat. It is the week when a complete workout will help the most.

Tips For Week 3

If you cannot follow a good diet plan for week-4 as it is, you may follow the week-3 diet plan.

Keep hydration, take rest and exercise. Take supplements only after talking with your nutritionist and doctor.

Precaution

You might experience weakness and wish to munch over unhealthy snacks. If you do not keep hydrated, you may feel hungry and consume high carbs snacks.

Keto Diet Substitutes – Week 4

Lime juice – Apple cider vinegar

Bulletproof coffee – Black tea

Green tea – bulletproof coffee/Black tea

Turkey bacon – eggs or chicken

Eggs – Boiled chicken

Yogurt – Sour cream

Cream cheese – Full-fat cream

Chicken liver – Turkey meat

Tuna salad – Shredded duck breast/swiss chard

Salmon – Tuna

Bok choy – Spinach

Duck – Chicken or fish

Broccoli – Celery or bok choy

Spinach – Asparagus

Avocado – 4 macadamia nuts

 

Ketogenic Diet Plan Week 5

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Early Morning – (7:00 am)

Have black coffee or one cup of green tea with lime juice

 

Breakfast (8:30 am)

Options:

  • 1 glass of milk, 1 banana, and Keto banana nut muffins
  • 1 toast/sausage, Scrambled eggs, and egg breakfast bowl
  • Stuffed cinnamon roll

 

Lunch (12:30 pm)

Options:

  • tuna sandwich, tomato slices, Homemade chicken with lettuce
  • pumpkin seed powder(roasted)
  • Vegetable soup
  • Chives, grilled salmon, 1 teaspoon butter, and garlic

Evening Snack (5:00 pm)

black coffee and 1 cup green tea

Dinner (7:30 pm)

Options:

  • Chicken chilly or American beef
  • cucumber, tomato in curd, and Spinach stuffed wheat bread
  • Asian style stir-fried chicken

Why This Works

Week 5 will help the body to come out from the intermittent fasting phase. A good and heavy breakfast followed by a light lunch is the way to go when you reach the last week of this ketogenic diet. Eat a balanced quantity of protein and fat for dinner to get energized and develop muscle mass.

Tips For Week 3

Do one whole scrambled egg, egg yolk provides extra cholesterol and consists of important nutrients. If you wish to consume only egg whites, you may get a vitamin supplement.

Make your lunch the before night or use leftovers of lunch.

 

Precaution

The last week of the diet plan is stimulating as you have a lower weight. However, this can also induce carb cravings, and you may consume foods as a reward for lowering more weight. It is a trap and does not fall for it. You will get weight again you lost and weeks of persistence and patience will get drained. Keep motivated until the end of the 5th keto diet plan.

Keto Diet Substitutes – Week 5

Avocado – 2 almonds

Green tea or black coffee – Bulletproof coffee

Spinach – Kale

Macadamia nuts – hazelnuts or Almonds

Egg – Bacon

Chicken/Tuna – Eggs or duck breast

Cucumber -Zucchini

Chive – Rosemary

Spinach – Swiss chard

Mayonnaise – Full-fat cream

Celery – Bok choy

 

Ketogenic Diet – What To Buy

Before you buy the ketogenic diet plan, it is essential to know what to purchase at the supermarket to prevent high-carb food and attain your goals for weight loss in five weeks. Shop depending on your diet plan. Avoid purchasing things that will keep you off track. Here are some rules that you must follow during grocery shopping:

Always shop from the vegetable, grocery, and meat aisle.

Check the labels of the products to understand if they get any additives.

Avoid buying condiments as they consist of more preservatives and sugar.

Stop the carb isle completely

Skip fruits as they consist of carbs and fruit sugar, which you completely wish to skip on the ketogenic diet.

 

Ketogenic Diet Foods to Eat

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Fats – Olive oil, coconut oil, coconut butter, soybean oil, canola oil, rice bran oil, butter, avocado oil, peanut butter, macadamia oil, ghee (clarified butter), MCT oil.

Protein – Salmon, trout, tuna, bacon, chicken breast, lamb, pork, veal, lean turkey, soy chunks, mackerel, sardines, shrimp, cod, eggs, mussels, crab, and liver.

Nuts & Seeds – Almond, walnut, hazelnut, macadamia nuts, pumpkin seeds, chia seeds, pistachios, flaxseeds, peanut, hemp seeds, pecan nuts, sunflower seeds.

Dairy – Milk, cheddar cheese, cottage cheese, plain Greek yogurt, ricotta cheese, mozzarella cheese, sour cream, plain yogurt, probiotic drink, flavored yogurt, buttermilk.

Vegetables – Broccoli, asparagus, green beans, lettuce, greens, spinach, leek, cucumber, bok choy, Brussels sprouts, bell peppers, zucchini, arugula, celery, eggplant, and kale.

Fruits – avocado, blackberries, Tomatoes, raspberries, strawberries, coconut, blueberries, lemon, and limes.

Herbs & Spices – basil, mint leaves, Coriander leaves, cloves, rosemary, thyme, fenugreek, oregano, fennel, cumin, turmeric, coriander powder, pepper, sage, parsley, salt (very less amount), and cayenne pepper.

Sweeteners – erythritol and Stevia.

Beverages – green tea, Bulletproof coffee, black coffee, and water.

 

Ketogenic Diet Foods To Avoid

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Diet Soda

Diet soda consists of artificial sweeteners and might feel good for you to drink during you are on the ketogenic diet. Hold that difficult. Artificial sweeteners can also boost blood glucose levels and cause weight gain if consumed in unlimited quantities. Also, more carbonated drinks can cause bloating.

Fruits

Fruits consist of sugar, which can boost blood glucose levels. Since the idea of the ketogenic diet is to lower sugar consumption, it is good to get 2-3 servings of vegetables and keep yourself fed, rather than eating one fruit.

Spices To Avoid

Some spices consist of carbs and might wish to skip them. Skip garlic powder, onion powder, allspice, bay leaves, and cardamom.

Pepper

Though they have nutrition’s, skip eating red and yellow peppers while you are on the ketogenic diet as these peppers have more carbs than the green peppers.

Canned Food or Packaged Condiments

Packaged condiments such as tomato puree, ketchup, barbecue sauce, etc, consist of high sugar, color, carbs, artificial flavor, and preservatives. These are all warning flags when it comes to purchasing packaged canned foods or condiments. Skip purchasing these from the supermarkets. If you purchase, check the label. The lower the ingredients, the better.

Medicines

Most medicines, particularly syrups, consist of high sugar. Tablets are also sometimes covered with sugar. Antipsychotic antidepressants and drugs consist of chemicals that limit weight loss. Talk about your weight loss goals to your physician so that he or she can suggest another medicine that will not lower the weight loss.

The fourth week is difficult according to your diet plan. You will be mostly following a liquid diet. Hence, it is good to go for meditation, power yoga, walking, and stretching. However, if you feel enough energy, you may follow on with the week 3s workout plan. In week 5, you will work out for muscles and weight loss. Hence, choose running, spot jogging, strength training, and yoga.

Week 2 Exercises rope jumping, Warm-up, push-ups, squats, aerobics, scissor kicks

Week 3 Exercises Warm-up, push-ups, Staircase running, scissor kicks, cardio

Week 4 Exercises Warm-up, walking, yoga, meditation

Week 5 Exercises Warm-up, running, spot jogging, yoga, strength training

 

Keto Diet Supplements

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Spirulina To Reduce LDL Cholesterol

Spirulina is an alga with green and blue color and there are 2 main species, called Arthrospira maxima and Arthrospira Patents. It can make this food from photosynthesis and is mostly created from proteins.

Low-density lipoprotein sends cholesterol produced by the liver and cells. LDL moves slower than HDL in the bloodstream and gets oxidized by the free radicals. The oxidized LDL settles on the walls of the arteries. This induces inflammation and anti-inflammatory response by the white blood cells. It has been discovered that taking supplements of spirulina significantly reduces the LDL cholesterol in the blood. Therefore, spirulina helps to lower the cardiovascular risk of disease and fatty liver of non-alcoholic.

 

Fish Oil to Lower Blood Triglyceride Levels

Omega-3 fatty acids are healthy fats that are discovered in the form of alpha-linolenic acid in foods like chia seeds, walnuts, and soybean oil and the form of doc eicosapentaenoic acid and docosahexaenoic acid present in fatty fish and fish oil supplements. Because of poor food habits, you do not have sufficient omega-3 fatty acids that help to lower the blood triglyceride levels.

 

Potassium and Sodium Supplements

Potassium and sodium help to manage the blood pressure, acid-base pH, and growth of the body. It regulates water levels in the body. Since you will lower more while on the keto diet, you will also lower potassium and sodium from the body. It can cause depletion of insulin resistance, insulin, low metabolism rate, stalling growth. Therefore, it is necessary to take potassium and sodium supplements. Include salt in your water or other detox drink. You may opt for low sodium salt options also. Soups, meats, and eggs are high in sodium content. Ask your doctor before taking the potassium and sodium supplements.

 

Vitamin D Supplement

Vitamin D not only helps to manage bone density but also benefits magnesium absorption. It helps in the growth of muscle, helps weight loss, and improves immunity. Since the ketogenic diet is a moderate protein and low carb diet. It also has vitamin D supplements if you do not have 10 minutes of sun exposure every day. Consult your physician before consuming vitamin D supplements.

 

Magnesium Supplement

Magnesium acts as a nonprotein chemical for a reactions host. It normalizes blood pressure, manages nerve functions and muscles, manages blood sugar, and helps to synthesize proteins. Since the keto diet requires the dieters to be on a lower-carb diet, other magnesium consisting food is skipped by dieters. Low magnesium levels cause fatigue and muscle cramps. Therefore, vegetables that consist of fewer carbs like nuts, green leafy veggies, and seeds should not be skipped.

Also, consume magnesium supplements every day while you are following a keto diet. However, talk to your physician before taking any supplement.

 

Lifestyle Changes

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Do Not Starve Yourself People often feel starving to lose weight. However, not everyone successful. The mystery lies in your body type, energy spread, metabolic rate. If you get an endomorphic body type and begin to eat low calories every day, your body will switch to starvation mode and store all types of fat. Therefore, eat healthily and on time to lower weight.

 

Grow Your Social Support

Social support is one of the most essential factors for you to lower your weight. If you are pursuing a weight loss plan, and people around you do not appreciate or encourage your mission, it is more likely that you will never reach the perfect weight. Hang out with people who are more into fitness and lead to a healthy lifestyle. Let your partner understand how critical weight loss is for you to help each other to consume healthily and exercise regularly.

 

Cook Your Food

Yes, this lifestyle change will help you eat healthily and provide mental satisfaction of creating tasty and healthy food. It will take some time and experimentation to understand what tastes good with which ingredients. However, the happiness of cooking good food and creating healthy cooking choices will give you positive emotions.

 

Join An Extracurricular Class

Emotional and stress eating are the primary reasons for weight gain. Doing what you like and involving in activities that make you happy will reduce stress levels and help to lower weight, particularly in the belly region. Join an extracurricular class, make new contacts and try things that you like.

 

Sleep

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The best way to deal with tiredness is to get enough sleep for 7-8 hours every day. Sleep deprivation is one of the obesity causes. Low sleep also keeps you at risk of diabetes and diseases of the cardiovascular system.

 

Workout Regularly

Exercise regularly to help your weight in check. Also, there are some health benefits of working, such as keeping active and fit, stopping heart disease, being more sensitive to insulin, lowering stress, anxiety, depression, and also stopping uncontrolled cell proliferation.

 

More HDL Levels

To get a healthy heart, it is essential to get a healthy HDL level. The HDL carries cholesterol from the rest of the body to the liver to remove. The ketogenic diet boost HDL level.

 

Treats Diabetes

The ketogenic diet is called to enhance the insulin and sugar levels in the body. The hormone insulin helps to store glucose in the cells. This increases type 2 diabetes. The ketogenic diet helps to treat and can change this kind of diabetes.

 

Lowers Blood Pressure

Different research tells that a low-carb diet lowers blood pressure. It helps to stop different kinds of ailments like heart problems, strokes, and kidney failure.

 

Lower The Blood LDL Levels

A high carbohydrate diet often causes LDL cholesterol to float in the bloodstream and save the heart.

 

Treat Brain Disorders

The ketogenic diet is best for different brain disorders like Parkinson’s and Alzheimer’s disease.

 

Treat Epilepsy In Children

The ketogenic diet was formed to treat epileptic children. This diet is suggested for patients who are not responsive to other anti-seizure drugs or treatments.

 

Improves Cancer condition

The ketogenic diet also helps to improve cancer patients. Cancer cells utilized sugar as the primary energy source. A diet that has low carbs, high good fats, and moderate protein to improve the advanced cancer stage.

 

Keto Diet Side Effects

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You may feel weak and dizzy initially.

You might experience a frequent urine urge.

You may feel sweating palms and chills in the feet at night.

You might feel confusion, mood swings, and poor brain function.

The diet mustn’t be followed for more time.

Following the diet for small-time claims to get around significant weight loss. Following it for a long time may cause vitamin and mineral deficiency.

 

Ketogenic Diet Tips

  • Packaged and processed food is a complete no. To get the weight loss goal, consume home-cooked food, which is the key to lowering the weight on the ketogenic diet.
  • Eat different color food that has complete nutrients and minerals.
  • Eat a low number of sweet potatoes, broccoli, and berries. Skip consuming milk chocolates, cakes, and bread.
  • Consume your meals early to follow your diet. It will also help to track the protein, fat, and carbohydrate which help in weight loss.
  • The ketogenic diet gets you a lifestyle change. In place of walking into a coffee shop for sandwiches and coffee, make coffee and egg.
  • A low-carb diet removes the extra water from the body.
  • Hence, it is important to drink enough water 10-11 glasses.

Once following the diet plan, you need not weigh yourself every day. The weight loss may not livery. Water absorption and intake can be different on different days, and this may result in different weight loss degrees. Concentrating on health benefits and weight loss will happen.

The first few days of the diet can be difficult. You may feel cravings. A little distraction can help to prevent cravings. Slowly, the cravings will be lowered as the ketogenic diet work as an appetite suppressant.

The ketogenic diet benefit to lowering all that additional fat piled on in the whole year. It is easy to follow and requires you to be cautious around the things you eat. Therefore, you will lower your weight and feel healthier.

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