Ketogenic Diet: Benefits And 5-Week Plan To Lose Weight

The Ketogenic diet is a high-fat, low-carb diet plan popularly used for quick weight loss. It may help one lose 15-18 lbs in five weeks. While on the keto diet, you will consume 60%-75% fat, 15%-30% protein, and 5%-10% carbs. But how can a high-fat diet aid weight loss?

The explanation lies in the fact that depriving the body of carbs and protein pushes the body into ketosis. To further break it down, carbs and proteins get converted into sugar for providing energy. An excess amount of sugar is stored as fat in the body. But, in the ketogenic diet, the body starts to utilize fat as the energy source as there is a dearth of carbs and protein. Fat cannot be directly converted to glucose. Hence, it is converted into ketones. This process is known as ketosis. Ketones are used as fuel for the body. As a result, the body starts burning fat stores. Once you are in ketosis, you will start shedding the pounds quickly. Adhering to the carb restriction is important for ketosis. Read on to know all about the ketogenic diet, a 5-week keto diet plan, exercise regimen, keto diet benefits, and a shopping list! Scroll down!

StyleCraze Trivia The ketogenic diet was initially developed by physicians in the 1920s as a treatment for epilepsy. However, it was later abandoned in favor of anticonvulsant drugsⁱ  XA drug prescribed to treat seizures caused by neurological disorders like epilepsy and other medical issues like migraines. .

In This Article

1. Ketogenic Diet Plan Week 1
2. Ketogenic Diet Plan Week 2
3. Ketogenic Diet Plan Week 3
4. Ketogenic Diet Plan Week 4
5. Ketogenic Diet Plan Week 5
6. Ketogenic Diet – What To Shop
7. Ketogenic Diet Foods To Eat
8. Ketogenic Diet Foods To Avoid
9. Role Of Exercise
10. Keto Diet Supplements
11. Lifestyle Changes
12. Keto Diet Result
13. Keto Diet Benefits
14. Keto Diet Side Effects
15. Ketogenic Diet Tips

1. Ketogenic Diet Plan Week 1

Why This Works

In the first week of the ketogenic diet, there is a greater loss in weight as eating a low-carb diet expels excess water from the body. Excess sodium is also flushed out from the liver. This leads to rapid weight loss. The extra ketones produced in the body are not stored but excreted in the form of waste through urine. Have six meals per day with lots of proteins and good fats to help boost your metabolism and burn fat. You will be on a low-carb diet and obtain micronutrients from veggies, fruits, and nuts. This diet plan for week 1 will prevent your body from going into the starvation mode, and you will have more energy to move about and work.

Tips For Week 1

Join a gym to get the best results from your diet plan.

Precaution

Do not eat eggs, nuts, or shrimps if you are allergic to them.

Keto Diet Substitutes Week 1

Here is the list of substitutes for ingredients for week 1 of the ketogenic diet plan:

Lemon – Apple cider vinegar
Egg – Bacon
Kale – Spinach
Swiss chard – Bok choy or spinach
Asparagus – Celery
Chicken – Turkey, legumes, fish, or ground beef
Yogurt – Flavored yogurt
Herbal tea – Black tea
Shrimp – Tuna, salmon, or crab
Lamb liver – Chicken liver or bacon

Keto Recipe Week 1

Grilled Lamb Liver

Image: Shutterstock

What You Need

• 100 gm lamb liver
• ½ cup chopped kale
• 2 tablespoons butter
• 1 tablespoon olive oil
• ½ teaspoon dried rosemary
• ½ teaspoon freshly ground black pepper
• 2 tablespoons lime juice
• Salt

How To Prepare

1. Prepare the marinade by mixing the butter, lime juice, black pepper, olive oil, and rosemary in a bowl.
2. Add the liver and chopped kale into the bowl and marinate for 10-15 minutes.
3. Preheat the grilling pan on the stovetop and add the liver. Cook for 2-3 minutes each side.
4. Take the grilling pan off the flame and add the chopped kale.
5. Toss and turn to mix well with the butter, rosemary, and lamb liver juices.

2. Ketogenic Diet Plan Week 2

Why This Works

Similar to week 1, you will eat six meals per day and have bulletproof coffee twice a day. Bulletproof coffee is made by adding butter, coconut oil, and cream to your regular black coffee. It contains medium-chain triglyceridesⁱ  XUnused or excess calories get converted into triglycerides, a fat that is used to maintain energy in between meals. that help you lose fat. These medium-chain fatty acids get converted into ketone bodies, which give us more energy. Make sure you get a good amount of proteins through meat or legumes. A minimum amount of carbohydrates is also required, so do not ignore veggies totally as they will provide you with beneficial micronutrients.

Tips For Week 2

• Stay hydrated. Drink a lot of water (add a pinch of salt to a bottle of water).
• Also, take time to drink the bulletproof coffee. Gulping it down at one go may make you feel sick.

Precaution

Do not have more than 6 macadamia nuts as they contain a good amount of carbs.

Keto Diet Substitutes – Week 2

Apple cider vinegar – ½ lime
Bulletproof coffee – Black/herbal tea
Eggs – Bacon
Pumpkin pancake – Kale and celery smoothie
Lettuce – Spinach, kale, Chinese cabbage, or bok choy.
Avocado – Cheddar cheese, cream cheese, or goat cheese.
Chicken – Turkey bacon, mackerel, shrimps, and tuna.
Chives – Spinach
Bamboo shoots – Celery
Yogurt –  ¼ cup ricotta cheese
Macadamia nuts – 4 kernels of pistachios
Black tea – Bulletproof coffee or herbal tea
Cucumber – Zucchini
Full-fat cream – coconut milk
Mackerel – Shrimp, scallops, haddock, or bass
Mayonnaise – Yogurt

Keto Recipe – Week 2

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Stir Fried Chicken

Image: Shutterstock

What You Need

• 75gm chicken
• 1 clove garlic
• ½ cup bamboo shoots
• 1 tablespoon butter
• 1 tablespoon olive oil
• 1 dried red chili
• Chives
• Salt and pepper

How To Prepare

1. Heat olive oil in a frying pan.
2. Add the garlic and fry till it turns brown.
3. Add the dried red chili and bamboo shoots and cook for about 3 minutes.
4. Add the chicken, pepper, and salt. Stir and cook till the chicken for about 7 minutes.
5. Toss in the chives and cook for 2 minutes more.
6. Add the butter and let it sizzle for 1 minute.
7. Plate the chicken and bamboo shoots.

3. Ketogenic Diet Plan Week 3

Why This Works

Week 3, though similar to the first two weeks, is significantly different based on the number of calories you intake. The post-lunch meal is omitted this week to help you digest and use the stored energy from the heavy breakfast. A good protein-rich dinner will help fill you up and re-energize you.

Tips For Week 3

• You may experience headaches and fatigue. This is actually good news as these are the primary signs that ketosis has kicked in.
• Drink enough water.

Precaution

Have chicken instead of crab if you are allergic to it.

Keto Diet Substitutes – Week 3

Apple cider vinegar –  ½ lime
Green tea – Bulletproof coffee
Eggs – Bacon
Spinach – Kale
Bulletproof coffee – Black tea
Avocado – 4 macadamia nuts
Bacon – Tuna
Chicken – eggs or fish
Celery – Zucchini
Crab – Mackerel
Zucchini – Cucumber or celery

Keto Recipe – Week 3

Crab And Zucchini Casserole

Image: Shutterstock

What You Need

• 100 g crab meat
• ½ cup sliced zucchini
• 4 asparagus
• 1 teaspoon olive oil
• 1 sprig of fresh rosemary
• ½ cup shredded cheddar cheese
• 1 clove crushed garlic
• Salt and pepper

How To Prepare

1. Blanch the zucchini and asparagus in a boiling pot.
2. In a frying pan, add olive oil, rosemary, and garlic. Fry till the garlic turns brown.
3. Add the crab meat, salt, and pepper. Cook for about 2 minutes.
4. In a baking dish, add the zucchini first, then add a layer of crab meat. Then place the asparagus on top.
5. Add the shredded cheddar cheese on top of the asparagus and bake for 20-30 minutes at 180 degrees C.

4. Ketogenic Diet Plan Week 4

Why This Works

Week 4 requires you to eat good high-fat, high-protein, and low-carb meals. You will lose a lot of weight during this time as ketosis will help you burn the fat. This is the week when regular exercisers will benefit the most.

Tips For Week 4

• If you cannot follow the diet plan for week 4 as it is, you may follow the week 3 diet plan.
• Stay hydrated, take rest, and workout. Take supplements (if needed) only after consulting your doctor or nutritionist.

Precaution

You might feel very weak and want to munch on unhealthy snacks. If you do not stay hydrated, you may give in to your hunger and eat high-carb snacks.

Keto Diet Substitutes – Week 4

Lime juice – Apple cider vinegar
Green tea – Black tea or bulletproof coffee
Bulletproof coffee – Black tea
Eggs – Boiled chicken
Turkey bacon – eggs or chicken
Cream cheese – Full-fat cream
Yogurt – Sour cream
Tuna salad – Shredded duck breast with swiss chard
Chicken liver – Turkey meat
Bok choy – Spinach
Salmon – Tuna
Broccoli – Celery or bok choy
Duck – Chicken or fish
Avocado – 4 macadamia nuts
Spinach – Asparagus

Keto Recipe – Week 4

Grilled Salmon With Broccoli

Image: Shutterstock

What You Need

• 100 g salmon fillet
• ½ cup broccoli
• 2 teaspoons butter
• ½ teaspoon dried rosemary
• ½ teaspoon dried thyme
• ½ teaspoon garlic oil
• 2 tablespoons of mayonnaise with chili oil
• Salt and pepper

How To Prepare

1. Mix 1 dried rosemary, dried thyme, 1 teaspoon butter, garlic oil, salt, and pepper in a bowl.
2. Rub it on the salmon fillet.
3. Preheat the grill and grill the salmon and broccoli for 6-7 minutes.
4. Add 1 teaspoon butter on top of the salmon.
5. Sprinkle salt and pepper on broccoli.
6. Serve the grilled salmon and broccoli with mayonnaise-chili oil dip.

StyleCraze Says You can substitute rosemary and thyme with cilantro, dill, or oregano. Additionally, you can use cauliflower instead of broccoli for your grilled salmon dish.