A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spearsĭinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad Snack (1g net carbs): Atkins Strawberry Shake When you’re feeling more energized, add in some high-intensity exercise a few days a week.īreakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its excess glucose before storing as glycogen. Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheeseĭinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing Try sipping on full-sodium broth or adding a little extra salt to your food.īreakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Not consuming enough water-especially when starting a new low carb diet-can lead to constipation, dizziness, and sugar/carb cravings. Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheeseĭinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
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This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.īreakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese Most people can consume up to 50g total carbohydrates per day and maintain ketosis. Sample Keto Diet 7-Day Meal Plan clean and hight quality website
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