How to Do a 21-Day Keto Diet

Are you trying to find a keto diet regimen? You’ve arrived at the correct place. A ketogenic diet restricts the number of carbs consumed; we advise consuming no more than 50 grams of net carbs daily.

You won’t have to waste time deciding what to eat every day once you’ve made your plan. Planning your keto meals may also increase your chances of reaching your weight loss and health objectives.

Which people can follow a 21-day ketogenic diet like this one? A keto diet plan is for those who wish to live a simpler lifestyle while reaping the rewards of eating keto: reduced appetite, weight loss, improved blood sugar regulation, and other health benefits, according to research.

If you take high blood pressure medication or you’ve got diabetes, see your doctor before starting a ketogenic diet regimen. A ketogenic diet should not be followed if you are pregnant.

How Do You Assemble a Keto Plate?

With the advice of Lahore-based Dr. Hamza Ahmed who specializes in meal plans and keto diet, we have created a complete 21-day ketogenic diet plan for you. Let’s start with the basics. Whenever you eat, incorporate the following:

1. One or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans
2. A sizeable piece of protein, such as meat, fish, eggs, or tofu
3. Use as much fat as butter or olive oil as necessary to prepare and flavor your food

What Can You Eat When on the Ketogenic Diet?

You should and can include a variety of delectable items on your keto diet plan, including:

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Tofu
• Tempeh
• Eggs
• Cheese
• Greek yogurt
  
• Olive oil and coconut oil
• Fish
• Shell fish
• Eggs
• Non-starchy vegetables like spinach, asparagus, cucumbers, and kale

Items to Omit From a Ketogenic Diet Plan

Make sure that the following high-carb foods are excluded from your keto diet plan:

• Fruit juices
• Food items rich in sugar like doughnuts, cookies, cakes and ice creams
• Sweetened beverages like sweet tea, soda, soft drinks
• Food items rich in starch like pasta, rice and potatoes
• Carbonated drinks
• Junk food items

Are Snacks Permitted on the Keto Diet?

You won’t likely need snacks if you stick to a keto diet plan that includes enough protein and fat during meals. But if you do get hungry in between meals, feel free to indulge in a keto-friendly snack like:

• Nuts
• Smoothies
• Hard-boiled eggs
• Cheese

You can also try some keto-friendly fast food and restaurants.

What Can You Drink While on a Ketogenic Diet?

The finest keto drinks are either completely or almost entirely carb-free. Put these beverages on your keto diet menu:

• Still water
• Sparkling water
• Broth
• Unsweetened tea
• Espresso

Some people may find it challenging to determine which meals to eat and when while on a ketogenic diet. Meal plans can aid in a person’s adherence to a diet or help them become adjusted to it. Here is a sample 21-day challenge meal plan to get you started.

21 Day Keto Diet Plan

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Omelet	Scrambled	Egg muffins,	Scrambled	Fried	Two fried	Swiss
	with	eggs with	cheddar	eggs with	eggs	eggs in	cheese
	broccoli,	cheddar	cheese and	sausage,	with	butter, with	and
	mushrooms	cheese	sundried	American	bacon	blackberries	spinach
	and	and	tomatoes	cheese,	and	and	omelet
	peppers	sautéed		onions and	greens	avocado
		onions		bell	of your
				peppers	liking
LUNCH	Grilled	Spiced	Tuna salad	Chicken	Avocado	Ham with	Chicken
	chicken	cauliflower	with mixed	mayonnaise	and egg	greens,	tenders
	with	soup with	greens and	salad	salad,	avocado,	with
	tomato,	tofu cubes	tomatoes	topped	served	blue	goat
	avocado			with	with	cheese,	cheese
	salad and			avocado	greens	black olives	and
	baby			and	of your	and	avocado
	spinach			cucumber	choice	cucumbers
DINNER	Baked	Boiled	Grilled	Meatballs	Grilled	Pork with	Garlic
	catfish with	trout with	shrimp	and keto	beef	cauliflower	and
	broccoli	butter and	topped with	cream	kebabs	cheddar	herb
	and herb-	greens of	lemon	spinach	with	mash	salmon
	butter	your	butter and		peppers		served
	blend	choice	served with		and		with
			greens of		broccoli		zucchini
			your choice				noodles

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Cheese and	Scrambled	Chocolate	Smoothie	Cheese	Baked	Scramble
	vegetable	egg	pancakes	made of	and	eggs in	d eggs
	omelet	topped	with	almond	spinach	avocado	with
	topped	with	blueberry	milk,	omelet	cups	jalapeno,
	with salsa	greens	butter	peanut	served		sunflower
		and		butter, chia	with		seeds,
		pumpkin		seeds and	salsa		tomatoes
		seeds		protein	and		and green
				powder	avocado		onions
LUNCH	Shrimp and	Chicken	Grilled	Sashimi	Tuna	Beef	Spinach
	avocado	pot pie	salmon, and	takeout	salad,	burger	salad
	salad with	served	a salad mixed	with miso	avocado	with no	with
	cheese,	with	with greens	soup	, and	bun,	grilled
	herbs, olive	greens of	of your liking		macada	served	salmon
	oil and	your liking			mia nuts	with kale
	lemon juice					salad
DINNER	Beef	Pork chop	Baked tofu	Chicken	Ham	Pork	Baked
	sautéed	with	with	breast with	burger	chops	salmon
	with	cauliflowe	cauliflower	cauliflower	with	with	with
	vegetables	r mash	rice and	mash	tomato,	vegetables	broccoli
		and red	broccoli		avocado	of your
		cabbage			, lettuce	choice
		slaw			leaves
					and blue
					cheese

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Yoghurt	Hard	Pumpkin flax	Smoothie	Scrambled	Scrambled	Southwe
	with keto	boiled	pancakes	with peanut	eggs in	eggs with	st
	friendly	eggs and		butter,	butter on	vegetables	omelet
	granola	coffee		almond	lettuce	, topped	with bell
		made with		milk,	and	with salsa	pepper
		butter and		protein	avocado		and
		coconut		powder and			chorizo
		oil		greens
LUNCH	Grass fed	Chicken	Poached	Sardine	Italian	Tuna salad	Crispy
	burger in	cauliflowe	salmon	salad made	turkey	stuffed in	chicken
	lettuce	r fried rice	avocado rolls	with mayo	casserole	tomatoes	Caesar
	bun		wrapped in	and served			salad
	served		seaweed	with
	with			avocado
	avocado
DINNER	Meatballs	Beef stew	Creamy	Cajun	Roasted	Garlic	Stir-fried
	on	comprisin	mushroom	spiced	chicken	butter	chicken
	zucchini	g of	chicken	chicken	with	steak,	broccoli
	noodles	mushroo		breast and	asparagus	with	served
	topped	ms, celery,		cauliflower	and	asparagus	with
	with	onions,		rice	mushroo	and	mushroo
	cream	herbs and			ms	mushroo	m
	sauce	beef broth				ms

Bottom Line

The ketogenic diet is a high fat, moderate protein, and low carbohydrate diet. According to a diet review by Harvard School of Public Health, people who follow it limit their daily total carbohydrate intake to under 50 g. Meals tend to consist primarily of animal proteins, plant and animal fats, and non-starchy vegetables.

Meals should be planned on the keto diet to maintain the right macronutrient ratios, reach fiber targets, and stave off hunger. However, according to a paper published in the National Library of Medicine, a strict ketogenic diet can be detrimental to health over the long term, so if you wish to try it, go for shorter periods only. Working with a physician or dietician can also be beneficial in preventing dietary deficits, especially if you plan to take up any diet seriously.