It’s possible to lose up to 10 pounds in just 10 days on the ketogenic diet plan, but doing so requires careful planning and plenty of willpower. It’s not about cutting calories or starving yourself, but instead about eliminating certain foods that slow your weight loss and even cause you to gain more weight over time. Here are the top ten things you should never eat on the ketogenic diet.
Day 1: One Meal a Day
This is a very tough first day, but it will set you up for weight loss success. Eat just one meal today and don’t eat any other snacks or meals. Instead of breakfast, lunch, and dinner, try one large meal that covers all your nutritional needs. If your stomach feels too full after eating only once, consider eating smaller amounts more frequently throughout the day. The goal here is to deplete glycogen stores so your body uses fat as an energy source. Also, be sure to drink plenty of water (at least eight glasses) to stay hydrated.
Day 2: Add an Exercise Routine
Burning calories is easy, but if you want to lose weight and keep it off, you’ll need to burn more than you consume. Exercise has proven to be one of your most effective weapons when it comes to weight loss; research suggests exercise can even act as a natural appetite suppressant. Still not convinced?
Fortunately, it’s much easier to count carbs than calories when eating a keto diet. The exact amount of carbs you should consume is going to vary based on your health and activity level, but a good place to start is to shoot for around 20 grams of net carbs per day. This will help keep you full while also keeping your blood sugar levels stable and low enough to continue burning stored fat.
Day 3: Introduce More Fat Into Your Meals
For Day 3, focus more heavily on eating fats. Eat meals rich in monounsaturated fats like avocado and olive oil along with full-fat dairy, nuts, and meat. Keep carbohydrates at less than 5% of your total caloric intake to continue ketosis. Avoid processed foods high in added sugar and refined grains like white bread, rice cakes or cereals, and pasta. Use organic products when possible to avoid exposure to pesticides and antibiotic residue.
Research shows that consuming a high-fat diet can increase metabolism by up to 14% and reduce hunger by keeping you fuller longer. So when planning your meals for today, add more healthy fats to your diet like avocado, grass-fed butter or ghee, olives, and olive oil. While you may have been avoiding these foods in previous days because of their high-calorie content, now it’s okay to add them back into your meals!
Day 4: Go For Low-Carb, Not No-Carb Foods
The keto diet is one of those methods that have a stricter definition than most. When people say they’re following a keto diet, they usually mean low-carb and high-fat (lots of butter and oils) with very few carbs. On a keto diet, you’ll want to get around 50% of your calories from fat, 15–30% from protein, and less than 10% from carbohydrates.
To figure out how many carbs you should be getting, simply subtract your age from 220. The number left over is about how many grams of carbohydrates you can eat a day.
Day 5: Keep Tracking Your Progress
Track your progress with keto diet weight loss per week. After just one week, you should be able to see a weight loss of at least a few pounds (or a little more than 1 kg)—the result of both your water weight decreasing and also fat being metabolized. The two-week mark is a great time to double-check that you’re sticking to your plan and not veering off course.
Also keep an eye out for changes in your energy levels, sleep patterns, and hunger levels. If something seems off, take action immediately—the keto diet weight loss per week won’t last forever. Your calorie intake should go down as you lose body fat, but make sure you’re also eating fewer carbs. These adjustments are crucial because they allow you to prevent a drop in metabolic rate that can lead to extra fat gain when carb intake drops too low.
Day 6: Replace One Meal With Fat Bombs
In order to get into ketosis and start burning fat, your body will need to switch from a sugar-burning state to a fat-burning state. When transitioning from a sugar-burning state to a fat-burning state, it’s important that you not only avoid sugar but also avoid carbohydrates (the kinds found in processed food). In order to kick your body into ketosis and burn those initial pounds of fat, try replacing one meal with these delicious weight loss fat bombs.
Fat bombs are one of my favorite keto recipes for weight loss because they provide a simple way to get into ketosis. If you’re new to keto, it can be tough adjusting to eating fat rather than carbs as your main source of fuel. Fat bombs are an easy way to add healthy fats and extra calories to a meal without requiring any extra work or ingredients.
Day 7: Start Snacking On Healthy Fats
Fat makes food taste good and it’s been shown to reduce cravings, making it easier to stick with a ketogenic diet. Plus, foods that contain healthy fats take longer to digest, keeping your body feeling fuller for longer. Studies have also found that people who eat diets high in fat tend to weigh less than those who don’t! There are plenty of ways to get a handle on your waistline by adding fat back into your diet.
Today is an easy day, which means you get to eat as much fat as you want! So that’s why I’ve created a full week of keto recipes for weight loss for you to enjoy. This entire 7-day meal plan features fats at every meal – and there are even snacks if your tummy feels like a bite or two between meals. However, if you prefer just eating keto snacks, don’t worry about it – I won’t tell!
Day 8–10: The Final Week
Start to Finish Your ketogenic diet is beginning to work! You’re dropping pounds, your body fat is getting lower and you have tons of energy. But you need to stay focused and finish strong. These last three days will bring you out at around 2–3 pounds lost per week. You’ll still be seeing progress, but it will start tapering off as you become keto-adapted and your weight loss slows down a bit.
Make sure you’re staying hydrated. You don’t need to force down water as much as we talked about, but make sure that you are at least staying hydrated.