Keto Diet Chart for Weight Loss: The Ultimate Guide

Whenever you look into fitness or weight loss guides, you are sure to stumble across the phrase ‘keto diet’. Well, what is this ‘Keto Diet’ exactly?

A Ketogenic Diet is the idea of minimizing carb intake and increasing fat intake. This approach uses a lower-carb, high-fat diet to put your body in ketosis.

As a result of this, your body burns fat for energy instead of carbs. Following a keto diet chart for weight loss can be very beneficial.

In recent years, Keto Diets have become a very popular method of weight loss. This is due mainly to their reputation for being an amazing method of weight loss.

So, if you’ve got the green light from your doctor, this blog will show you how to follow a Keto Diet Chart for Weight Loss!

Learn: Best Keto Diet Plan For Beginners

What is a Keto Diet?

The foundation of a keto diet is simple: low carbs, high fat, and moderate protein. The key term here is ‘low carbs’, not ‘carb-free’. People often interpret Keto as a diet without carbs, which can be unhealthy. 

While there are many Keto Diet Chart for Weight Loss you can follow, an approximate breakdown of a keto diet looks something like this:

• carbs: 5–10%
• fats: 70–75%
• protein: 15–20%

We can see that fats are an overwhelming majority in this diet, while carbs are a minority. As a result, a keto diet forces your body to burn fat for energy instead of carbs. This is known as ketosis.

During ketosis, your body has a lack of glucose to use as energy. Therefore, it resorts to an alternative fuel called ketone. Ketones are molecules produced in the liver using fats during a deficit of glucose.

This leads to the fat in your body being burned at a much higher rate, leading to weight loss. Additionally, a keto diet reduces hunger and makes you feel full, which is useful for weight loss.

Learn: Best 10 Low Carb Diet For Weight Loss

What Can I Eat with a Keto Diet?

When following a keto diet chart for weight loss, you can follow this easy guideline for meal preparation.

• Eggs: Any eggs will be suitable for a Keto Diet (pastured, organic, or conventional).
• Poultry: You can use Chicken and Turkey for your poultry needs.
• Fatty fish: Salmon, mackerel, and herring are some great options!
• Meat: Meat from cows, pigs, and even deer will do just fine!
• Full-fat dairy: Most dairy products contain carbs, so check the labels carefully.
• Full-fat cheese: Any aged cheese is fine, but we recommend mozzarella, cheddar, and cream.
• Nuts and seeds: Almonds, peanuts, and walnuts are great options! Also, consider pumpkin and flaxseeds.
• Oils: Aim for high-fat oils, such as olive oil, sesame oil, and avocado oil.
• Fruits: Avocados! They will be your best friend when following a keto diet.
• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
• Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices

Learn More: 7 Day Keto Diet Plan For Weight Loss

Keto Diet Chart for Weight Loss

Here is a sample menu for your weekly meal plan. The following meal plan will give you delicious meals every day while also making sure you are taking as little carbs as possible.

However, please note that some individuals may need to restrict their carb intake even further to see noticeable results.

Monday

• Breakfast: Scrambled Eggs cooked in low-carb Coconut Oil. Serve it with a side of spinach and avocado slices.
• Lunch: Grilled Chicken Breast and Steamed Broccoli/Cauliflower. Make sure the meal is dressed with olive oil.
• Dinner: Baked Salmon with a side of mixed green salad with asparagus spears. Optionally, dress it with aromatic olive oil and vinegar.

Tuesday

• Breakfast: Low-carb smoothie made with unsweetened almond milk. Mix with spinach, avocado, and protein powder.
• Lunch: Turkey, sliced cucumber, bell peppers, and avocado wrapped with lettuce. Serve with an optional side of mixed green salad.
• Dinner: Zucchini noodles (zoodles) mixed with delicious fried shrimp. Top it off with marinara sauce and other optional condiments.

Wednesday

• Breakfast: Low-carb pancakes (made with almond flour and topped with sugar-free syrup) with a side of delicious fresh strawberries.
• Lunch: Mixed cobb salad with green vegetables, hard-boiled eggs, diced chicken breast, avocado, and blue cheese (if you’re up for it!).
• Dinner: Coconut oil-cooked beef stir fry with mixed vegetables. Use vegetables such as bell peppers, broccoli, and snap peas.

Thursday

• Breakfast: Carb-free chia seed pudding cooked with coconut milk. You can top it with flaked, unsweetened coconut and raspberries.
• Lunch: Use canned tuna to make tuna salad with a mix of mayo, celery, and pickles. You can serve the package nicely in lettuce cups.
• Dinner: Baked chicken thighs with a side of roasted Brussels sprouts and mashed cauliflower. Season the dish with your favorite herbs and spices.

Friday

• Breakfast: Egg breakfast bowl with turkey bacon. You can add a side serving of avocado for extra fat and protein.
• Lunch: Egg salad made with hard-boiled eggs, mayonnaise, mustard, and diced celery wrapped in lettuce leaves.
• Dinner: Grilled steak with sautéed mushrooms on the side. You can also add a Caesar salad without croutons as an added bonus.

Saturday

• Breakfast: A Keto-friendly omelet (egg mixed with cheese, bell peppers, onions, and mushrooms). 
• Lunch:  Shrimp salad with mixed greens, avocado, and cucumber. You can also add a lemon vinaigrette dressing on top.
• Dinner: Baked cod fillets with a keto-friendly sauce of your choosing. Served with a side of steamed green beans and mayo coleslaw.

Sunday

• Breakfast: Keto-friendly muffins made with almond flour. Serve with a side of fresh and tasty blueberries.
• Lunch: Caesar Salad with grilled chicken breast, romaine lettuce, parmesan cheese, and Caesar dressing.
• Dinner: Grilled chicken thighs with a creamy mustard sauce. Serve it with sides of roasted asparagus and mashed turnips.

Learn More: How To Speed Up Weight Loss In Ketosis

What are some Quick Food options for a Keto Diet?

A Keto Diet might sound very restrictive and devoid of indulgent treats. However, you’d be very wrong to assume that! You can get some delicious yet carb-free snack options that you can easily make at home!

Here’s a list of some tasty snacks you can prepare right now with the right ingredients!

• Almonds with aged cheddar cheese
• Sliced avocado filled with chicken salad
• Fresh guacamole served with crunchy veggies
• Custom trail mix featuring unsweetened coconut, assorted nuts, and seeds
• Protein-packed hard-boiled eggs
• Crispy coconut flakes
• Homemade kale crisps
• Olives with sliced salami
• Crisp celery and colorful peppers served with cream cheese
• Juicy berries topped with fat-rich whipped cream
• Savory beef jerky
• Cheese-wrapped rolls
• Gourmet Parmesan crisps
• Delicately roasted macadamia nuts
• Leafy greens drizzled with a creamy, high-fat dressing and avocado slices
• Keto-friendly smoothie blended with coconut milk, cocoa, and avocado
• Tasty avocado cocoa mousse

Final Thoughts: Keto Diet Chart for Weight Loss?

A Ketogenic diet usually consists of about 70–75% fat, 15–20% protein, and 5–10% of carbs per day. You have to focus on high-fat, low-carb foods. So, aim for food like eggs, meats, dairy, and low-carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.

Forcing your body to undergo ketosis is an excellent method for weight loss. However, you need to have resolve and self-control. Otherwise, you may end up indulging in your previously favorite treats.

So, if you think you’re ready to make a change, you can follow our guide to begin your weight loss journey!

FAQS About Keto Diet Chart for Weight Loss