A fat-packed, ultra low-carb meal plan to kick the body from glucose dependency to ketosis.
Our 7-day Ketogenic Diet is a healthy twist on a ‘typical’ keto diet which is usually packed with dairy products and lacking in vegetables. This meal plan is completely dairy-free. Instead of relying on cheese as a staple ingredient for low-carb recipes, we’ve included a wide range of more nutrient-dense, high-fiber ingredients. Net carbs are approximately 30g/day or less.
We have acknowledged the difference between fiber and other carbohydrates, as fiber is not digested and converted into glucose. The vast majority of carbohydrates on this plan come from fiber, so they will not prevent ketosis. They will, however, support a healthy GI-tract and make for a happier, healthier client.
This Ketogenic meal plan is designed for the purpose of promoting general health and wellness through ketosis. It is not intended to treat epilepsy or any other type of seizure disorder.
This program was created with the following key considerations:
A low carbohydrate diet is beneficial in improving features of metabolic syndrome, blood glucose management, and cardiovascular risk. This gluten-free, grain-free, low glycemic meal plan provides a net carbohydrate quantity of approximately 30 grams per day or less. High-fiber, complex carbohydrates such as vegetables, nuts, and seeds are paired with fats and protein to optimize insulin and energy levels. This plan is sugar-free and avoids artificial sweeteners as these can negatively alter gut microbiota.
Following a ketogenic diet with a high fat content and good quality polyunsaturated fats helps maintain normal gut function and improves cholesterol levels. Replacing carbohydrates with good fats such as avocado increases satiety and stabilizes blood sugars. This program incorporates omega-3 fats from walnuts and EPA and DHA from salmon and trout. These types of fats are associated with improved cognitive function, cardiovascular benefits, and reduced inflammation.
High salt intake is common in a ketogenic diet. Excess salt may promote bone loss through metabolic acidosis and increased calcium loss through the urine. This meal plan limits salt intake to maximize the absorption of dietary calcium and maintain bone health. High-quality protein from chicken, turkey, and fish is incorporated daily as it is an essential nutrient for building bones.
This program incorporates prebiotics and probiotics to bring good bacteria into the gut. Probiotics found in fermented foods like sauerkraut are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics are added to this plan from artichokes, garlic, onion, and tomatoes. These foods support digestive health by feeding the good bacteria and are important in a ketogenic diet to create a healthy gut microbiome.