The Keto diet promises great weight loss results in a short space of time. Fans of this popular dieting technique claim to be able to trim down quick in just one week by following this seven-day meal plan for rapid weight loss – but does it really work?

In Ketosis, a slimmer’s body becomes incredibly effective at burning fat, and the more stored fat is used as a fuel, the more fat and weight a slimmer will lose.

It may sound unconventional to eat a high-fat diet to burn fat and lose weight, but the diet is in fact well studied and proven. In short, any food that is high in carbs should be limited.

Foods to avoid

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, sweets, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-fat or diet products: These are highly processed and often high in carbs.

Some condiments or sauces: These often contain sugar and unhealthy fat.

Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

DON’T MISS

Foods to eat

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Condiments: You can use salt, pepper and various healthy herbs and spices.

Seven day Keto diet plan

Day 1:

Breakfast: Keto over easy egg salad

Snack: Handful of cashews

Lunch: Spicy chicken sauté tossed with avocado

Snack: Hard-boiled egg

Dinner: Mini courgette and avocado burgers

Day 2:

Breakfast: Keto ground pork with scrambled eggs frittata

Snack: Handful of almonds

Lunch: Pepper cabbage beef rolls

Snack: 2 slices turkey

Dinner: Pork chops with green apple radish salsa and broccoli slaw

Day 3:

Breakfast: Keto baked spicy avocado with eggs

Snack: Turkey jerky (look for no added sugar type)

Lunch: Lemon black pepper tuna salad

Snack: 1 oz. cheddar cheese and celery

Dinner: Keto spinach bacon sauté with avocado mint soup

Day 4:

Breakfast: Energy boosting keto smoothie

Snack: 2 Tbsp. sun butter

Lunch: Turkey with dandelion greens and chicory salad

Snack: Cocoa almond fat bombs

Dinner: Roasted rosemary beef tenderloin

Day 5:

Breakfast: Keto breakfast egg cake

Snack: 2 Tbsp. almond butter with celery sticks

Lunch: Keto lemon black pepper tuna salad

Snack: Handful of cashews

Dinner: Pork chops with green apple radish salsa and broccoli slaw

Day 6:

Breakfast: plain porridge

Snack: Cashew nuts

Lunch: Keto tamari marinated steak salad

Snack: 2 Tbsp. sun butter with celery

Dinner: Keto easy fajitas with even easier guacamole

Day 7:

Breakfast: Avocado and eggs Porridge

Snack: 1 oz. cheddar with a handful of blueberries

Lunch: Ketogenic coconut chicken Tenders

Snack: hard-boiled egg

Dinner: Keto ground beef with courgette stew (Crock Pot)

As well as following the Keto diet plan, Lisa Millar also incorporates simple, yet, daily exercise workout to boost her weight loss and maintain the progress she has achieved.

“I like to do home workouts as they’re simple and I can do them in the comfort of my home.

“I aim to do at least 30 minutes of exercise daily to keep fit,” she added.