It is a very rare person that can gain weight on their own. In fact, most people put on weight due to factors such as being overactive and a sedentary lifestyle. For those that are overweight, it can be very frustrating because you want to lose weight but it doesn’t seem to be possible.
In the last decade, there has been a lot of research conducted on a popular weight loss method called the Ketogenic diet. Many people who have used this approach say that they have seen significant weight loss in only a few short weeks of implementing the diet and its recipes. Ketogenic diet is a very strict approach to weight loss, but also very effective.
When you follow the Ketogenic diet, you eat very few carbohydrates. It is better to eat fruit and vegetables because these have lots of vitamins, minerals, and phytonutrients that are essential for good health. The problem with this is that most people that have tried keto diet have found that they become very tired and sometimes even faint when they eat some carbohydrates.
This is because keto diet avoids healthy foods that include carbs and most vegetables. It’s very important to understand that while the keto diet is very strict, it is not meant to be easy. You can’t just say that you are going to follow this diet, and then wake up one day and eat whatever you want. If you eat too many carbohydrates, your body will go into starvation mode, so it will start burning body fat stores for energy. In order to avoid this, you need to adhere to a very strict keto diet and learn how to count the carbs that you are eating.
Ketogenic diet
One of the most important aspects of keto diet is the lack of carbohydrate, as well as the majority of healthy carbohydrates. These carbohydrates are called “sugars” and contain fructose. Fructose is metabolized by the liver and, depending on how many calories are stored in the liver, the liver will decide whether or not you can store this in the body.
For those who eat more carbohydrates than the liver is usefully able to store, the liver will convert this into fat. However, if your liver is underutilized and does not store fat, then the fat will accumulate in the liver, thus making you fat. To avoid this, you need to choose wisely which carbohydrates you eat on a ketogenic diet. This is where you can use the benefits of keto diet to your advantage.
By taking this simple 1000 calorie meal plan, you can follow the keto diet while still enjoying tasty and healthy foods. You will be able to eat delicious foods such as vegetables, fruits, and whole grain products without all of the added sugars and refined carbohydrates that you will find in many modern meals.
Our 1000 calorie meal plan for women helps you get the most out of your diet while still enjoying delicious foods.
Our 1000 calorie meal plan for women
The main goal of our 1000 calorie meal plan for women is to lose weight fast while staying well nourished. To begin, you need to plan out a calorie count that you can follow on a daily basis. You should do this in advance, so that you can compare and adjust when you start your diet.
The 10 Step Ketogenic Diet for Women
Below is the beginning of our 10-step keto diet for women plan. Once you get the hang of this plan, we can move on to another. So, start today, and you will not regret it.
1) Create Your Day
On your first day, it is important that you plan out your diet.
Since we are focusing on women’s weight loss, the bulk of the protein for your first day will come from a cream cheese-based diet. You should choose either one of the following protein rich cream cheese products.
First off, you should choose a store-bought buffalo style cream cheese. A buffalo style cream cheese comes in 1-ounce blocks, so this will be a great option for you. A 1-ounce block contains approximately 30 grams of protein. Additionally, buffalo style cream cheese is fat free, so it can be part of your diet while remaining low calorie.
You can also opt for a regular cream cheese. The size of a regular cream cheese block will depend on the brand. However, a 1-ounce block will contain approximately 20 grams of protein. One ounce of cream cheese contains approximately 100 calories.
You can use one of the two products, or mix them together. However, the easiest way to start your diet is with one of the above options.
Once you have chosen your cream cheese block, spread it out on a 1-inch thick plate and set aside in the fridge to chill. Make sure that your cream cheese is at least 20 grams of protein and at least 100 calories per block.
2) Start Your Day
When you wake up in the morning, you can begin your weight loss with a 300-calorie breakfast. You can choose from the following breakfast options:
- 6-ounce hamburger or 6-ounce steak or 1 cup of egg beaters
- 1 cup of cottage cheese
- 2-inch steamed spiral-cut carrots
- 1-inch steamed spiral-cut broccoli
- 1 cup of oatmeal or 2 sliced bananas
- 1-inch steamed broccoli and 1 sliced banana
- 2 slices of whole grain toast
- 2-inch steamed spiral-cut carrots
If you choose the first 4 options, you will be consuming about 300 calories in the first meal of your day.
If you choose the last two options, you will be consuming about 300 calories in the first meal of your day.
After breakfast, you can eat a lean meat (beef, pork, chicken, turkey, etc.) for lunch. You can eat your lean meat for lunch for lunch or dinner.
For lunch, you can eat 1.5 ounces of protein, 4 ounces of veggies and 1 ounce of carbs. The total carbs in this meal should be between 25 and 45 grams.
For dinner, you can choose 1.5 ounces of protein, 4 ounces of veggies and 2-3 ounces of carbs. The total carbs in this meal should be between 25 and 45 grams.
To prepare your diet for the day, choose the best options for your body to succeed in achieving your weight loss goals.
3) Moderate Your Carb Intake
Now that we have eaten and portioned our diet for the day, it is important that we moderate our carb intake. We are not talking about diet foods here. If you are buying low carb foods, please use caution. Carbohydrates can be difficult to manage.
However, we need to make sure we have enough carbs to support our body. When carbohydrates are consumed in large quantities, we end up becoming very hungry.
Low carb diets can provide health benefits such as weight loss, but often they don’t fill our bodies with the essential nutrients we need. They provide less protein, less fat and more carbohydrates than a normal balanced diet.
A healthy diet consists of 2,000 to 3,000 calories of carbohydrates, 300 to 400 calories of protein, and 300 to 500 calories of fat per day.
If you want to continue to eat low carb foods, you should add extra fiber. You should also include your necessary nutrients such as iron, zinc, folate and vitamin D. If you continue to increase the fiber in your diet, you will not become hungry. You will also not gain as much weight.
References
- https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20439
- https://www.ncbi.nlm.nih.gov/books/NBK311324/
Sirisha B