Keto Diet Meal Plan: Your Complete 7-day Low Carb Menu

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Keto (Ketogenic) diet meal plan in Nigeria is now in vogue. It is an effective weight loss plan that can possibly cure health-related problems.

Even though you have not heard about the Keto diet meal plan in Nigeria, you may have seen the amazing transformation. The before and after photos of those who have lost weight on ketogenic diet plan.

Please read: 9jafoods for Weight Loss

I hope this write-up makes it clearer to you what the ketogenic diet is all about. Below is the table of content of this Ketogenic Diet guide for quick Navigation.

  • A brief history of the ketogenic diet
  • What keto means
  • What is a ketogenic diet
  • Meaning of ketosis
  • Types of a ketogenic diet
  • Foods to eat on the ketogenic  diet
  • Foods to avoid on a ketogenic diet
  • Sample of keto food Nigerian meal plan
  • Ketogenic diet FAQs
  • Side Effects
  • Ketogenic diet with care.
A Brief History of the Keto Diet Meal Plan

The ketogenic diet meal plan became well-known as a therapy for epilepsy in the 1920s and 30s. It was adapted to provide a substitute to non-mainstream fasting, which had established success as an epilepsy therapy

What Keto Means

The word “keto” in ketogenic is a diet that lays emphasis on how it allows the body to produce small fuel molecules called ketones. In addition. it is another fuel source for the body, used when blood sugar (glucose) is in short supply.

What Is Ketogenic?

Ketogenic is a name for a low-carb diet (like the Atkins diet). A ketogenic diet is based on the idea that limiting your carbohydrate intake and eating fats as an alternative will put your body in an abstained state where it will burn ketones in place of glucose. Resulting in a healthier you

Read Also: From Belly Fat to Flat Belly-5 foods to Flatten Your Belly

Keto diet for beginner’s the main idea is to follow a keto menu that is 60-75% fat, 15-30% protein, and 5-10% carbs. This puts the body in a state called ketosis.

What is Ketosis?

Ketosis is simply a state in which your body shifts to using Ketones in place of glucose as your main energy source to power the metabolic process.

Types of Keto Diet Meal Plan

The different versions include:

  1. The Standard Ketogenic Diet(SKD) – the common keto diet
  2. The Targeted Ketogenic Diet(TKD) – increase carbs around exercise
  3. The Cyclical Ketogenic Diet (CKD) – go in and out of ketosis at strategic intervals.
  4. The high-protein ketogenic diet – consume more protein than the SDK

However, the standard ketogenic diets (SKD) version is the most researched and most recommended.

Ketogenic Foods to Eat

Food recipes should be high in saturated and monounsaturated fats, like:

  • Oil-coconut, olive, palm oil
  • Palm oil
  • Nuts and nut butter
  • Egg yolks
  • Butter
  • Cheese
  • Certain fruits that are low in carbohydrates like avocados and coconut.
  • Vegetables: Ugwu, spinach, tomatoes, okra, peppers, cucumber, cabbage, lettuce, kale.
A small amount of protein for example:
  • Meat like Pomo, shaki, etc. Sausage, chicken, and turkey.
  • Poultry
  • Fish
  • Seafood
  • Eggs
Keto Foods to Avoid While On a Nigerian Keto diet meal plan
  • Firstly, foods with high sugar content – soft drinks, juice, cake, ice cream, etc.
  • Secondly, grains: rice, pasta, noodles, semolina, etc.
  • Beans
  • Thirdly, tubers and root vegetables: Yam, plantain, sweet potatoes, carrots, etc.
  • Finally, processed/Packaged Foods.
 Sample of Nigerian Ketogenic Food Plan/menu for beginners
SUNDAY Smoothie with avocado, lemon banana, and grapes Spicy fish pepper soup with two oranges Turkey cooked with green vegetables
MONDAY Chicken pepper soup with vegetables Grilled plantain and suya Owo soup with vegetables
TUESDAY Fruit salad Grilled fish with vegetables watermelons
WEDNESDAY Omelet with vegetables and sliced avocado Nkwobi or isiewu Seafood salad
THURSDAY Grilled fish Okro soup with ugu leaves Roasted pork with veggies
FRIDAY Pork with fried vegetables Ogbono Soup and tuna fish 2 boiled eggs and 1 grapefruit
SATURDAY 2 sausages with tuna fish fried in butter Goat meat pepper soup Fruit salad
5 Ketogenic Diet FAQs
  1. Firstly, how Can I Tell If I Am In Ketosis Or Out Of Ketosis?

The easiest way to tell if you are in ketosis or out of ketosis is to use a ketone test strip. Also, you can use a blood meter or a breath meter, though using a keto strip is generally the cheapest and easiest method.

  1. Secondly, how Long Can Someone Be On A Low-Carb Keto Food?

On the condition that you enjoy it, you can stay as long as you want.

  1. Thirdly, can I Eat A Keto Food Menu As A Vegetarian Or Vegan?

A keto menu can work for many non-meat-eaters;it all depends on what other types of food that is being included in the diet.

  1. Fourthly, ketogenic Diet Weight Loss-How Possible Is it?

The amount of keto diet foods weight loss is totally dependent on you. Including exercise in your keto meal plan will speed up your weight loss.

Cutting out artificial sweeteners, dairy, wheat products, and by-products (wheat gluten, wheat flour, and anything with an identifiable wheat product in it is a good thing.

  1. Lastly, how Does Ketosis Work?

In summary, ketosis is a state that our body enters when we do not eat carbohydrates. It is a way for our body to use fats (body fats included) as the main energy we need.

Side Effects of Keto Food Meals

The common ones are constipation, mild low blood sugar, or indigestion. However, low-carb ketogenic diets can lead to kidney stones or high levels of acid in the body (acidosis).

Other side effects include the keto flu, which contains headache, weakness, and irritability; also, bad breath and fatigue.

Keto Diet with Care

To start a keto food meal can be tricky especially if you are obese. This is because of other health issues you are likely to have, like diabetes, a heart condition, or high blood pressure.

The kidneys can be affected when an obese body burns its stores of fat. Make diet changes slowly if you have any of these conditions, and only with the guidance of your doctor.

People also ask

What do you eat the first week of keto?

Three Guidelines for a Ketogenic Meal Plan | Week 1

  • Firstly, cut out potatoes, beans, pasta, bread, rice, grains, and sugar and don’t eat too many fruits
  • Secondly, eat whatsoever you want for meats, cheese, nuts, avocados, eggs, vegetables, and fats.
  • Lastly, eat nuts, meat, and cheese for snacks.
How do I start doing a keto diet?

Being committed to a ketogenic diet is the most actual way to enter ketosis.

In general, this includes limiting carb consumption to around 20 to 50 grams per day and filling up on fats, like meat, nuts, fish, eggs, and healthy oils.

It’s also essential to moderate your protein consumption.

What do you eat in a day on keto? Is one week keto enough?

Mice studies distributed in January 2020 in Nature Metabolism may aid scientists understand the special effects of the diet in humans — and also its limitations.

In their initial study, authors found that the advantages of keto ceased after only one week.

Afterward, the rodents began to store fat and regain lost weight.

Is it OK to eat eggs daily on keto diet?

You can consume up to 1 ounce (28 grams) of full-fat cheese per egg consumed. You are required to eat at least six whole eggs each day.

Eggs should be local, organic pastured eggs whenever possible.

You should also stop eating three hours before going to bed.

Is peanut butter keto?

Peanut butter is reasonably low in carbs, containing about 7 grams of total carbs and 5 grams of net carbs per 2-tablespoon (32-gram) serving.

You can enjoy it on a keto diet if you keep your intake in check and plan out your other food choices.

What are the main rules of keto?

A ketogenic diet should comprise of about 60-80% fat, 10-30% protein, and not more than 5-10% – or 20-50 grams – of carbs each day.

Pay attention to high fat, meats, dairy, low carb foods like eggs, and low carb vegetables, and also sugar-free beverages.

Ensure to limit highly processed foods and trans fats.

How fast will I lose weight on keto?

Anecdotally, people report weight loss within the first week of anywhere between1 pound (0.5 kg) to 10 or more pounds (5 kg).

The bigger you are, the more water weight you’re expected to lose after starting keto

What vegetables are keto? Keto vegetable list
  • asparagus
  • broccoli
  • cabbage
  • green beans
  • eggplant
  • cauliflower
  • mushrooms
  • cucumber
Can I eat 2 meals a day on keto?

Once your body is in ketosis, it’s ultimately a fat-burning machine, hence giving keto its reputation as a weight loss tool.

The difference with Speed Keto 

You can only eat one meal per day. The meal ought to follow the old-style keto guidelines of high fat and low carb macronutrients.

What fruit is keto? Nutritious Keto-Friendly Fruits
  • However, avocados are often mentioned and used as a vegetable, they’re biologically measured as fruit
  • Watermelon is a flavorful and hydrating fruit that’s very easy to add to a ketogenic diet
  • Strawberries
  • Cantaloupe
  • Lemons
  • Tomatoes
  • Raspberries
  • Peaches
How do I know I’m in ketosis?

The stress-free and most accurate way to check you’re in ketosis is to test your ketones by means of a blood ketone meter.

You’re in ketosis when your blood ketone levels are at or above 0.5 mmol/L.

The minute your body converts to using ketones for fuel, your ketone levels may go down some from the first rise

Can I have a cheat day on keto?

You should dodge cheat meals and days on the keto diet.

Eating too many carbs can kick your body out of ketosis – and it takes some days to 1 week to get back into it.

In the period in-between, your weight loss may be disrupted.

What is dirty keto?

Dirty keto is a form of the high-fat, low-carb ketogenic diet.

On a clean keto diet, you highlight whole foods while sticking to your normal keto macronutrient breakdown.

But, on a dirty keto diet, it doesn’t matter where the macros come from

How much water should I drink on keto? Preventing Dehydration on Keto

That was when the Food and Nutrition Board of the National Academy of Sciences recommended that adults drink 84 ounces of water per day.

This approval has since mutated into the 8×8 rule, which advices us to drink eight ounces of water eight times per day regardless of thirst.

Are bananas keto?

Notwithstanding the many health benefits of fruit, there is an issue with some fruits on the keto diet.

Banana and grapes, for example, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate.

Because of this, these fruits should be avoided.

Are cucumbers keto?

Cucumber is another common salad vegetable. It comprises many essential nutrients, including vitamin K.

It is also right for the keto diet, as its carb content is just 3.63 g per 100 g.

To make the carb content lower, a person can peel the cucumber before eating it.

What is lazy keto?

Lazy keto is a low-carb diet that restricts your daily net carbohydrate intake to fall under 20–50 grams per day.

Not like a strict keto diet, you don’t bother how much protein or fat you eat or track how many calories you consume.

Can I have popcorn on keto?

Yes, you can eat popcorn on a keto diet — however; there are a few things to keep in mind.

The minute you figure out how many daily carbs your body can take in to keep on in ketosis, you can divide up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan

Is oatmeal keto-friendly?

Sure! Pure, Raw (not pre-cooked) oatmeal is also rich in resistant starch; an essential component in the Keto diet.

And ¼ cup to ½ cup (dry measure) contains only about 12 to 24 g of available carbs.

What food has no carbs?

Food and drinks permitted on a no-carb diet consist of meat, cheese, butter, fish, eggs, oils, water, and plain coffee or tea.

If you’re less strict, you can also consume nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut as these foods are low in net carbs.

Can you drink milk on keto?

Drinks You Should Try to Avoid on the Keto Diet
Dairy milk is rich in carbs, therefore not keto-friendly. Avoid (or at the very least, limit) diet drinks, also, says Jill Keene, RDN, who’s in private practice in White Plains, New York.

Several artificial sweeteners may negatively affect blood sugar, she says

How can I speed up weight loss in ketosis?

How Do I Maximize My Weight Loss on Keto: Tips to Break?

  • The amount of protein consumed.
  • Consumption of plenty carbohydrate.
  • The number of calories consumed per day.
  • Alcohol consumption.
  • Lack of exercise.
  • Consume a variety of snacks.
  • Stress
  • Medical conditions.
Can you lose weight on keto without exercise?

In the shortest probable terms: yes. Keto diets certainly work without exercise.

In fact, many personal trainers and nutritionist would not advice on the keto diet if you were about to embark on a hard training programme.

Can I skip breakfast on keto?

Missing breakfast is a very common practice on Keto.

The notion that breakfast is the most important meal of the day is out-dated advice and there are really many benefits to holding on until you’re truly hungry to have your first meal.

Do you like my piece of writing on a ketonic diet? Tell me in the comment section what you feel about the keto meals. Have you tried it? …or… will you be trying it?

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