Best Keto Diet For Beginners to Start Losing Weight Within 7 Days

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If you are Tired of Skipping meals all the Time for Losing weight then Keto Diet might Be the Best Thing For You

Keto Diet is a Low Carb Diet with a Moderate amount of protein and Lots of Fat. The Diet Works By Depleating the Body of it’s Sugar Reserves which Result in Break down of fats For Energy

Molecules called Ketones are Formed in the Body as Fuel. When the Body burn Fat, It Results in Weight Loss

For Keto Diet to Work, the Body needs to Get into Ketosis. Ketosis is a Natural Metabolic state in Which the Body Starts Burning Fat When it Doesn’t Have Enough Glucose

A Lot of Studies have been done which verify The Effectiveness of the Keto Diet. With a Proper Keto Diet Plan, anyone can Lose Weight

I Myself managed to Lose more than 20 pounds in a month. With only Minimalistic Lifestyle changes, You too can start losing weight this week


Type of Keto Diet

Before Starting Keto Diet, You should know that there are various versions of the Keto diet. One Must Follow the Type that Best Suits His/Her Goals. Here are four main types of Keto Diet:

  1. Standard Ketogenic Diet: This Type Contains 5% carb, 75% Fat and 20% Protein.
  2. Cyclical Ketogenic Diet: This Diet Contains Ketogenic Days Followed By high-carb days. For Example, 5 Ketogenic Days Followed By 2 High-Carb Days
  3. Targeted Ketogenic Diet: This Diet Allows a Person to add Carbs only Around the Workout Schedule
  4. High-Protein Ketogenic Diet: This Type Contains around 35% Protein, 5% Carbs, and around 60% Fat

Remember Standard Ketogenic Diet (SKD) is the Most Researched and Recommended version For the Weight Loss

Benefits of Keto Diet

There are Several Health Benefits of Following Keto Diet Including:

  1. It Promotes Weight Loss
  2. It Reduces Acne
  3. Improves Brain Function
  4. Improves Heart Health
  5. Help in Reducing Risk of Certain Cancer

7 Day Keto Diet Meal Plan For Beginners

Food To Eat:

  1. Low-carb Veggies including Broccoli, Zucchini, Spinach, Cauliflower, Green Beans, Lettuce, Kale, Cucumbers, Radishes, etc
  2. Nuts and Seeds
  3. Butter and Cream
  4. Cheese mainly unprocessed
  5. Eggs
  6. Meat
  7. Healthy oils include sesame oil, coconut oil, hazelnut oil, walnut oil, avocado oil, etc
  8. Fatty Fish
  9. Low glycemic fruits such as blueberries, raspberries, blackberries, strawberries, tomatoes

Food to Avoid:

  1. Avoid Grains Including rice, oats, corn, buckwheat, rye, white, oatmeal, pumpernickel, barley, etc
  2. You Need to Avoid Some Fruits including apples, banana, pears, grapes, mangoes, peaches, tangerines, pineapples, etc
  3. Avoid potatoes, peas, yams, corn, cassava, sweet potatoes, baked potatoes, artichoke, parsnip, etc
  4. Avoid Dairy Product including milk, condensed milk, yogurt ( low-fat or fat-free)
  5. Make Sure You Avoid Beverages like Lemonade, Root Beer, Fruit juices, Frappuccino, Tonic Water, Hot Chocolate, Sweetened iced tea, Non-light beers, Vitamin Water, etc

Here’s a 7 Day Keto Diet Meal Plan For Beginner

Day 1: Monday

  1. Breakfast: Scrambled Eggs with avocado, Coffee with Cream, Plus Sunflower Seeds
  2. Lunch: Grilled Salmon, 2-3 Hard Boiled Eggs
  3. Dinner: Pork Chops or Grilled Chicken with Green Beans, Cauliflower or broccoli

Day 2: Tuesday

  1. Breakfast: Eggs with Avocado, blueberries, raspberries, and blackberries
  2. Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
  3. Dinner: Meatballs served with zucchini noodles and parmesan cheese

Day 3: Wednesday

  1. Breakfast: 3 Egg omelet with Butter or Mushroom omelet
  2. Lunch: Spiced cauliflower soup with bacon pieces
  3. Dinner: Chicken breast with cauliflower mash and green beans

Day 4: Thursday

  1. Breakfast: Smoked salmon with leafy greens and smashed avocado
  2. Lunch: Grilled salmon with a salad of mixed leafy greens
  3. Dinner: Beef Sauteed with Vegetables Over Romaine

Day 5: Friday

  1. Breakfast: Cheese and Veggie Omelet plus Full-fat Greek yogurt topped with chia seeds and crushed walnuts
  2. Lunch: Chicken tenders made with almond flour
  3. Dinner: Pork chops with nonstarchy vegetables 

Day 6: Saturday

  1. Breakfast: Spinach with Swiss Cheese omelet
  2. Lunch: Tuna salad with a green salad
  3. Dinner: Sugar-free turkey jerky

Day 7: Sunday

  1. Breakfast: Full-fat yogurt topped with Keto granola
  2. Lunch: Sardine salad made with mayo in half an avocado
  3. Dinner: Grilled beef kebabs with peppers

With this 7-day keto diet meal plan, You will be able to Lose up to 10 Pounds within a Week But You Have to Keep a Track of The Calories

Make Sure that You Avoid Eating anything in excess. Moreover, You have to Consume Proper amount of Fats, Protein, and Carbs

Beginners Pretty often Consume More than Required amount of Protein and carbs which is Counterproductive as It Reduces Your overall Results

Make Sure That You adjust the meals to a Proper Quantity. Effectiveness of Keto Diet Depends upon the Quantity. Without the proper and balanced amount of protein, carbs, and fats getting into ketosis will take time

You can adjust these meals to a suitable amount of nutrients Yourself or You can Contact a Dietician to adjust these meals to Produce Better Results

I highly recommend You to contact a Dietician and Tailor this Diet Plan Even Further to Exact amount of Calories You Should Consume in a Day

At least this way you will consume the proper amount of nutrition you need to get into ketosis and avoid nutrient deficiencies

If you are like me and you consider visiting a nutritionist an unnecessary hassle then you can get a Much More Tailored Diet Plan From Here. This Diet Plan can help you in Counting Calories as Well as in Preparing Meals

Moreover, The Meals Mentioned in the Plan will Be Tailored to the exact amount of macronutrients You Need Every Day

This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

Remember, The Keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can lower your results

Most People Just Want Results Without Effort. With Keto Diet, You Will Get Results But You Have to Keep a Track of Everything

Tips to Avoid Failure with the Keto Diet

There are Few Things that You Need to Keep in Mind. Most of the Beginners often Commit simple Mistakes which effect their Goals in Long Run

Here are 5 Simple Tips For Maximum Results:

  1. Increase Your Overall Physical Activity
  2. Test Ketones Level From Time to Time
  3. Fat is Your Friend in Ketogenic Diet
  4. Avoid Eating Too Much Protein
  5. Follow a Well Tailored Keto Diet Plan

If You Want to Know more Tips To Avoid Failure and Make the Most out of the Keto Diet then Here’s an article on 10 Keto Diet Tips Every Beginner Need to Know to Lose Weight Fast


Keto Diet is one of the Best Diet Plan when it comes to Losing Weight. I Have Tried Keto Diet and It Helped Me in Losing 20 Pounds in a Month

Make Sure that You Prepare Your Meals While Keeping a Track of Carbs, Protein as well as Fat. Effectiveness of the Keto Diet will Depend upon Your overall Physical Activity too!

P.S. If You Have any Question Related to the Article, Comment Down Below I will Be More than Happy to Help you. Moreover, Subscribe to Our Newsletter For More Tips

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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