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14-Day Ketogenic Diet Meal Plan


What is a keto diet? Eating keto means limiting your net carb intake to 20 grams per day. If you’re looking to maximize benefits like reversing type 2 diabetes or if you have a lot of weight to lose, the keto diet may be right for you.


If you want more carbs and don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be for you. Moderate low carb is easier to follow, but may be less effective than keto, meaning you may get more moderate results.


Top 3 Keto Cooking Tips

1. Automate breakfast: Choose one keto breakfast to eat every day, like scrambled eggs. Not hungry? Skip breakfast and sip a coffee instead. This saves time and money.
2. Simplify with meal prep. Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for later.
3. Try no-cook plates. Sliced deli meats, cheeses, and veggies make an easy lunch.

Avoid Keto Flu

Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.” For example, a cup of bouillon 1-2 times per day really helps.

Who should NOT do a keto diet?

A keto low-carb, high-fat diet appears to be very safe for most people.5 However, in the following three situations you may need extra support:

 . Are you on medication for diabetes, e.g. insulin?
 . Are you on medication for high blood pressure?
 . Are you breastfeeding?
If you’re not in any of these situations you should be good to go.




Week 1 Of The Keto Diet Meal Plan

Monday

      

Tuesday

      

Wednesday

      

Thursday

      

Friday

      

Saturday

      

Sunday

      




Week 2 Of The Keto Diet Meal Plan

Monday

      


Tuesday

      

Wednesday

      

Thursday

      
   

Friday

      


Saturday

      


Sunday

      

Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choosing from hundreds of other keto recipes.

 Cre: dietdoctor.com




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