What is the Keto Diet?

The Keto (Ketogenic) Diet is a low-carb, high-fat eating plan that shifts your body into a state called ketosis, where it burns fat instead of carbs for energy. It’s great for weight loss, improved mental focus, blood sugar control, and boosting energy levels.

 Important Basics Before You Start:

• Limit carbs to less than 50g per day (ideally around 20-30g for faster results).
• Increase healthy fats: olive oil, coconut oil, avocado, ghee, butter.
• Moderate protein: eggs, poultry, fish, beef.
• Stay hydrated: aim for 2–3 liters of water daily.
• Take electrolytes: magnesium, potassium, sodium — to prevent the “Keto flu.”

 4-Week Keto Meal Plan:

 Week 1: Getting Into Ketosis (The Transition)

Goal: Start cutting carbs and increase fats to help your body switch fuel sources.

• Breakfast: Boiled eggs + avocado slices + black coffee
• Lunch: Grilled chicken breast + spinach salad with olive oil
• Dinner: Salmon + steamed broccoli + butter sauce
• Snacks: Handful of nuts, cucumber slices with cream cheese

 Expect some fatigue or cravings — totally normal! This is your body adjusting.

 Week 2: Fat Adaptation Begins

Goal: Your body starts to rely on fat for fuel. Energy and focus improve.

• Breakfast: Omelette with cheese and mushrooms
• Lunch: Beef burger (no bun) + side of zucchini fries
• Dinner: Shrimp sautéed in garlic butter + asparagus
• Snacks: Hard-boiled eggs, olives, chia pudding with almond milk

Week 3: Deep Ketosis

Goal: Appetite control improves, and fat loss becomes noticeable.

• Breakfast: Keto pancakes (almond flour) + butter
• Lunch: Tuna salad with avocado mayo
• Dinner: Roast chicken thighs + cauliflower mash
• Snacks: Keto fat bombs, celery with peanut butter

 Week 4: Maintain & Customize

Goal: Your body is now keto-adapted. Keep going or plan a keto-carb cycle.

• Breakfast: Greek yogurt (unsweetened) + a few berries + nuts
• Lunch: Zucchini noodles with creamy Alfredo sauce
• Dinner: Steak + sautéed mushrooms + side salad
• Snacks: Macadamia nuts, keto chocolate squares

 Tips for Success:

• Track your carbs using apps like Carb Manager or MyFitnessPal
• Prepare your meals in advance to avoid temptation
• Be patient — fat loss may not be instant, but it’s steady
• Don’t fear fat — it’s your main energy source now!
• Add some light workouts like walking or yoga

 Final Note:

Keto isn’t a crash diet — it’s a metabolic shift that teaches your body to burn fat efficiently. This 4-week plan is just the beginning of your keto journey. Adjust meals to your taste, listen to your body, and stay consistent.

Disclaimer: Always consult your doctor before starting any diet, especially if you have health conditions.