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 plan or keto diet, in brief, is a low carb weight loss plan that gives quite a few health advantages. The ketogenic weight loss plan, in truth, shares many similarities with the Atkins and low carb diets. Keto weight loss plan drastically reduces carbohydrate consumption and changing it with fats. This discount in carbs places your physique right into a metabolic state referred to 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 plan may also help enormously in lowering the degrees of blood sugar and insulin. The principal motive why the keto weight loss plan is healthier is that you just lower down on fatty carbs that are simple to digest, like sugar, soda, pastries, and white bread.

Who mustn’t comply with the Keto Diet?

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

Keto weight loss plan plans must be averted by the next individuals.

1. Pregnant ladies

If you’re pregnant then extended keto weight loss plan will be dangerous. Studies have proven that extended maternal ketosis has an impact on the new child affecting the mind improvement or improve of neural tube defects akin to spina bifida. Therefore ketogenic diet will not be really useful by the docs throughout pregnancy.

2. Breastfeeding ladies

Women who’re on a really low carb consumption may expertise a discount in milk manufacturing. We aren’t saying to finish come out of the keto weight loss plan however preserve a healthy consumption of carbs which you recognize is secure. 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 may result in the promotion of uric acid and kidney stones.  If you’re a affected person of gallstones, then eating fats will end in some gallstone ache however should you want to comply with the keto weight loss plan plan then it is advisable slowly introduce or onto the weight loss plan as soon as the gallstones have been eliminated.

4. No gallbladder

If your gallbladder is eliminated then the keto weight loss plan will not be for you. The gallbladder produces bile crucial to interrupt down fat.

5. Growing Kids

Growing youngsters ought to keep away from the keto diet plan as research have proven that youngsters expertise stunted development on account of insufficient protein consumption. There must be a stability of macronutrients akin to carbohydrates, protein and fat.

Starting a brand new weight loss plan is all the time complicated and the largest wrestle is determining what to cook dinner, what all food must be averted however in case you have a meal plan ready nicely 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 the way to lose weight. Here is a start, you may seek the advice of one in all Truweight’s nutritionist, completely FREE! Ask your doubts and get options.

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This meal is mainly a top level view, so after getting tried all these, it’s simple to insert extra recipes and sorts of different food you may like. Try cooking in bigger batches of food so you may have leftovers for lunch or dinner. It is necessary to have a range on ketogenic weight loss plan plan so that you just don’t get tired of eating the identical factor.         

Days of the week Breakfast Lunch Dinner
Day 1 – Monday Keto Chorizo Shakshuka – Shakshuka is Middle Eastern dishes which encompass egg poached in a wealthy tomato sauce. It could be very simple to arrange as you could have all of the elements in hand. Grilled Cheese Sandwich

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

Dal Tadka

Use Lentils or Dal in Limited amount, we can’t 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.  An excellent breakfast on the go as a result of they’re creamy and scrumptious.

Cauliflower Bagel BLTs

BLT is a basic mixture that all the time 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 elements to make it.

Day 3 – Wednesday Low Carb Blueberry Ricotta Pancakes

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

Dill Chicken Salad

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

Cheesy Pakora

Oh, the standard cheese! Who doesn’t love cheese at dinner? And whenever you get to eat it on a weight loss plan, 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 nicely collectively. These muffins are simple to make they usually retailer nice within the freezer. They make for an amazing 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 home made 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 all the time enjoyable to male when you recognize 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 elements that go so nicely 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 plan. 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 unbelievable 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 crumble whenever you eat it? This recipe reveals you precisely the way to make one, step-by-step!

Ketogenic Pizza Pocket Recipe

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

Day 8 – Monday Keto No Bake Cookies

Do you’re keen on 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 strategy 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 elements for a keto weight loss plan, 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 may look like 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 it is usually gluten-free. And sure, it tastes wonderful as nicely. All these elements add as much as crown okra as one of the vital keto- pleasant elements, which may also help in regular weight loss.

Day 10 – Wednesday Flaxseed, Cream and Goji Cup

This breakfast is scrumptious, nutritious, and stuffed with fiber. It is nice in case you are craving one thing candy within the morning.

Keto Cobb Salad

This salad is so easy to arrange and ideal to deliver to work or faculty.

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 identified how cauliflower is crucial on a keto weight loss plan and the way it helps in dropping weight by way of keto.

Day 11 – Thursday Low Carb Pancake Sandwich

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

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 excellent to deliver 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 excellent to deliver to work with you.

Day 12 – Friday   Raspberry Brie Grilled Waffles

If you crave candy waffles for breakfast, this recipe will likely 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 elements, 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 maintain you full till lunch!

Keto Avocado Pepperoni Salad

This salad is straightforward, stuffed with taste, and solely takes a few minutes to place collectively. It’s the proper lunch to deliver to work or faculty.

Creamy Sun-Dried Tomato and Parmesan Chicken Zoodles

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

Day 14 – Sunday Blackberry Chocolate Shake

The excellent 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 desires 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 may you need?

Are you undecided what to eat whenever you’re on a keto diet? Below is a fast information on what to eat and keep away from whenever you’re on a keto diet plan.


  • Fish and seafood particularly fatty fish like salmon
  • Meat: Unprocessed meats are lean and keto pleasant and grass-fed beef is the last word alternative. Remember keto weight loss plan is a excessive-fats weight loss plan and never a excessive protein weight loss plan, so doesn’t take pleasure in an extra quantity of meat.
  • Eggs:  Eat them in any means you need! Boiled, scrambled, fried in butter, or as omelettes.
  • Natural excessive fats sauce akin to Bearnaise or garlic butter, you may get a very good 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 embody cauliflower, cabbage, avocado, broccoli, and zucchini. Many individuals 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 will be reasonably eaten. Avoid ingesting milk however you should use it sparingly in your espresso.            
  • Nuts and Berries: These will be eaten sparsely simply to offer you vitality and will 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 at the very least 2 litres of water on daily basis.
  • 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 in case you are on a keto diet.

  • Sugar: An enormous NO to sugar! Cut down on all mushy drinks, fruit juices, sports activities drinks. Avoid all sugary candies, sweets, truffles, 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 entire grain merchandise too
  • Beer: It accommodates stuffed with quickly absorbed carbs.
  • Fruit: It is good and has pure sugar, eats them often 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 diet 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 plan.


1. Can assist lose physique fats:

The ketogenic weight loss plan 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 gasoline.  In addition, eating excessive-fats food all through the day may also help reduce cravings and offer you a sense of satiety, finally serving to you keep on observe with the really useful every day calorie rely.

2. Great strategy to detox from sugar:

The principal issue of the keto weight loss plan is, it limits the carbs proscribing it to 25-25 grams a day and most of the people should lower down on sugary meals which will likely 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 plan 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 could have excessive ranges of blood triglycerides then it places you at a better danger of coronary heart illness.


1. It will be tough to comply with:

A ketogenic diet will be arduous to comply with, particularly as a result of you need to measure out the portion that it is advisable 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 could not promote long run weight loss:

Though there may be weight loss with the keto weight loss plan, 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 individuals 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 lots of unsaturated animal fats. In addition, lots of people aren’t shopping for natural, grass-fed animal merchandise so the standard of the food will be a difficulty as nicely. should you’re utilizing lots of animal-primarily based meals for fat and proteins, attempt to make them natural and nicely-sourced at any time when attainable.

Don’t be afraid to strive on the brand new weight loss plan plan. It may take a while to get used to it however should you find it irresistible then there will likely be good leads to your means and should you don’t then you may all the time swap again into your regular routine. Please be sure to verify along with your physician earlier than taking on this plan whether or not it’s secure to go forward with the weight loss plan.

Here’s a free consultation on how to lose weight from one of Truweight’s nutritionists, all for free!

Get FREE Diet Consultation Today!

Stay healthy. Stay Happy! 

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