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how to lose 20 pounds in 2 weeks on keto

Lose 20 Pounds in 2 Weeks on Keto

 

How to Lose 20 Pounds in 2 Weeks on Keto

Lose 20 Pounds in 2 Weeks on Keto may seem like a daunting task, but with the right diet plan and approach, it is possible. One popular approach is the ketogenic diet, which is a high-fat, low-carb diet that can help you lose weight quickly. In this article, we will discuss how to lose 20 pounds in 2 weeks on keto, including a sample meal plan and tips for success.

Table of Contents

What is Keto?

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate diet that aims to put the body in a state of ketosis. In this metabolic state, the body burns fat for energy instead of carbohydrates, which is the normal source of fuel. By drastically reducing carbohydrate intake and replacing it with healthy fats, the body enters a state of ketosis, where it produces ketones from fat stores in the liver to use as energy. The ketogenic diet has been found to have various health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. However, it is important to note that the diet may not be suitable for everyone and should be approached with caution, especially for those with certain medical conditions. It is always best to consult with a healthcare professional before starting any new diet or exercise program.

How Does Keto Help You Lose Weight?

Lose 20 Pounds in 2 Weeks on Keto quickly, by forcing your body to burn fat for fuel instead of glucose. This can lead to rapid weight loss, especially in the first few weeks of the diet. Additionally, the high-fat, low-carbohydrate nature of the diet can help you feel full and satisfied, reducing your overall calorie intake.

  1. The ketogenic diet promotes the consumption of healthy fats, which are more satiating than carbohydrates and can help reduce overall calorie intake.
  2. By drastically reducing carbohydrates and moderating protein intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose, leading to weight loss.
  3. The ketogenic diet can help regulate blood sugar levels and improve insulin sensitivity, which can reduce hunger and cravings and promote fat burning.
  4. The diet can also help reduce inflammation, which has been associated with weight gain and obesity.
  5. By promoting the consumption of nutrient-dense whole foods and reducing processed foods and added sugars, the ketogenic diet can support weight loss and overall health.

The 7-Day Keto Meal Plan

Day 1

Breakfast

  • Two slices cooked bacon
  • 2 large eggs
  • 1 avocado

Macronutrients: approximately 572 calories, 24 grams protein, 18 grams carbohydrates, and 47 grams fat

Snack

  • One stalk celery
  • 2 tablespoons almond butter

Macronutrients: approximately 203 calories, 7 grams protein, 7 grams carbohydrates, and 18 grams fat

Lunch

  • 2 cups salad greens
  • 4 ounces grilled chicken breast
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar

Macronutrients: approximately 434 calories, 34 grams protein, 5 grams carbohydrates, and 31 grams fat

Snack

  • 1 ounce dark chocolate
  • 1 tablespoon coconut butter

Macronutrients: approximately 260 calories, 2 grams protein, 21 grams carbohydrates, and 19 grams fat

Dinner

  • 6 ounces baked or grilled salmon
  • Five asparagus spears

Macronutrients: approximately 367 calories, 39 grams protein, 3 grams carbohydrates, and 21 grams fat

Daily Totals: 1836 calories, 108 grams protein, 56 grams carbohydrates, and 136 grams fat

Day 2

Breakfast

Micronutrients: 323 calories, 21 grams protein, 1 grams carbohydrates, and 25 grams fat

Snack

  • 1 cup air-popped popcorn
  • 1/4 cup unsweetened, dried coconut pieces
  • 1 ounce of walnuts

Micronutrients: 313 calories, 6 grams protein, 21 grams carbohydrates, and 25 grams fat

Lunch

  • 1 cup romaine lettuce
  • 2 tablespoons salsa
  • 1/2 cup shredded Mexican blend cheese
  • 1 cup cooked ground turkey meat (with carb-free seasoning of choice)
  • 2 tablespoons sour cream

Micronutrients: 546 calories, 41 grams protein, 6 grams carbohydrates, and 40 grams fat

Snack

  • One celery stalk
  • 2 tablespoons cream cheese
  • Dash of everything bagel seasoning
  • 10 slices of small salami

Micronutrients: 479 calories, 23 grams protein, 3 grams carbohydrates, and 41 grams fat

Dinner

Micronutrients: 250 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat

Daily Totals: 1912 calories, 111 grams protein, 44 grams carbohydrates, and 146 grams fat

Day 3

Breakfast

  • Two breakfast sausage patties
  • 2 large eggs, cooked to your liking
  • 1/2 avocado

Micronutrients: 479 calories, 25 grams protein, 10 grams carbohydrates, and 39 grams fat

Snack

  • Eight pork rinds
  • 1/4 cup unsalted peanuts

Micronutrients: 297 calories, 17 grams protein, 5 grams carbohydrates, and 24 grams fat

Lunch

  • 4 medium meatballs
  • 2 cups zucchini noodles
  • 2 tablespoons parmesan cheese
  • 2 tablespoon olive oil

Micronutrients: 526 calories, 22 grams protein, 18 grams carbohydrates, and 42 grams fat

Snack

  • 1/2 avocado topped with everything bagel seasoning

Micronutrients: 161 calories, 2 grams protein, 8 grams carbohydrates, and 15 grams fat

Dinner

  • 4 ounces grilled chicken breast
  • 1 cup broccoli
  • 1 tablespoon olive oil

Micronutrients: 361 calories, 39 grams protein, 11 grams carbohydrates, and 18 grams fat

Daily Totals: 1824 calories, 105 grams protein, 54 grams carbohydrates, and 138 grams fat

Day 4

Breakfast

Coconut Almond Butter Smoothie

  • 2 tablespoons almond butter
  • 1 cup coconut milk
  • 2 tablespoons hemp seeds
  • 1/2 cup ice

Micronutrients: 780 calories, 18 grams protein, 15 grams carbohydrates, and 79 grams fat

Snack

  • 1/4 cup blueberries
  • 1 ounce walnuts

Micronutrients: 206 calories, 4 grams protein, 9 grams carbohydrates, and 19 grams fat

Lunch

  • 4 ounces solid white tuna in water (drained)
  • 2 tablespoons avocado mayonnaise
  • 2 celery stalks

Snack

Micronutrients: 359 calories, 27 grams protein, 3 grams carbohydrates, and 25 grams fat

  • 4 tablespoons sunflower seeds

Micronutrients: 175 calories, 6 grams protein, 4 grams carbohydrates, and 16 grams fat

Dinner

  • 6 ounces sirloin steak
  • 1 cup green beans

Micronutrients: 457 calories, 48 grams protein, 9 grams carbohydrates, and 25 grams fat

Daily Totals: 1977 calories, 104 grams protein, 41 grams carbohydrates, and 163 grams fat

Day 5

Breakfast

  • 7 ounces 2% plain Greek yogurt
  • 1 ounce cream
  • 1 ounce walnuts
  • Dash of cinnamon

Micronutrients: 433 calories, 25 grams protein, 13 grams carbohydrates, and 33 grams fat

Snack

  • 1/2 cup guacamole
  • 1 bell pepper, sliced

Micronutrients: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat

Lunch

  • 2 hard-boiled eggs
  • 3 slices bacon

Micronutrients: 316 calories, 24 grams protein, 1 grams carbohydrates, and 23 grams fat

Snack

  • One celery stick
  • 2 tablespoons peanut butter
  • 2 tablespoons hemp seeds

Micronutrients: 306 calories, 14 grams protein, 11 grams carbohydrates, and 26 grams fat

Dinner

  • 6 ounces jumbo shrimp
  • 2 cups zucchini noodles
  • 2 tablespoons butter
  • 2 tablespoons parmesan cheese

Micronutrients: 488 calories, 45 grams protein, 11 grams carbohydrates, and 29 grams fat

Daily Totals: 1756 calories, 111 grams protein, 54 grams carbohydrates, and 128 grams fat

Day 6

Breakfast

  • Two hard-boiled eggs
  • One clementine
  • 1 ounce of walnuts

Micronutrients: 375 calories, 18 grams protein, 14 grams carbohydrates, and 29 grams fat

Snack

  • 1 cucumber, sliced
  • 1 ounce colby jack cheese
  • 10 slices of small salami

Micronutrients: 509 calories, 29 grams protein, 8 grams carbohydrates, and 40 grams fat

Lunch

  • 2 cups romaine lettuce
  • 2 cherry tomatoes, sliced
  • 2 ounces grilled chicken breast
  • 2 hard-boiled eggs
  • 2 slices bacon, chopped
  • 1/4 avocado, diced
  • 1/4 cup blue cheese
  • 2 tablespoons blue cheese dressing

Micronutrients: 614 calories, 45 grams protein, 7 grams carbohydrates, and 45 grams fat

Snack

  • 1/4 cup unsalted peanuts

Micronutrients: 207 calories, 9 grams protein, 5 grams carbohydrates, and 18 grams fat

Dinner

Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat

Daily Totals: 1984 calories, 119 grams protein, 53 grams carbohydrates, and 147 grams fat

Day 7

Breakfast

  • Two over-easy eggs
  • Three slices bacon

Micronutrients: 342 calories, 24 grams protein, 1 grams carbohydrates, and 26 grams fat

Snack

  • One scoop protein powder
  • 1 cup coconut milk
  • 1 tablespoon flaxseeds

Micronutrients: 640 calories, 32 grams protein, 12 grams carbohydrates, and 56 grams fat

Lunch

Micronutrients: 278 calories, 19 grams protein, 17 grams carbohydrates, and 15 grams fat

Snack

Keto Ice Cream

  • 1/2 cup coconut milk
  • 1/2 cup sour cream
  • 1 tablespoon (heaping) dark chocolate cocoa powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon stevia or other no-carb sweetener

Mix in a bowl and chill in the freezer before serving.

Micronutrients: 447 calories, 5 grams protein, 11 grams carbohydrates, and 45 grams fat

Dinner

  • One serving Simple Vegetarian Spinach Lasagna (use sliced zucchini instead of lasagna noodles and full-fat ricotta and mozzarella cheese)
  • 4 ounces plain grilled chicken

Micronutrients: 332 calories, 45 grams protein, 16 grams carbohydrates, and 11 grams fat

Daily Totals: 2,039 calories, 125 grams protein, 57 grams carbohydrates, and 152 grams fat

 

Note: Be sure to drink plenty of water and include electrolytes in your diet to prevent dehydration and electrolyte imbalances.

Tips for Success

Here are some tips to help you succeed on the keto diet:

  • Track your macronutrient intake (fat, protein, and carbohydrates) to ensure you are staying within the recommended ranges for keto.
  • Include plenty of healthy fats in your diet, such as avocado, nuts, and olive oil.
  • Limit your carbohydrate intake to less than 50 grams per day.
  • Stay hydrated and include electrolytes in your diet.
  • Be patient and persistent – the first few days of the diet can be challenging, but it will get easier over time.

Losing 20 pounds in 2 weeks on keto is possible with the right approach and mindset. By following a high-fat, low-carbohydrate diet and incorporating healthy fats and plenty of water, you can achieve your weight loss goals. Remember to track your macronutrient intake, stay patient and persistent, and seek guidance from a healthcare professional if needed.

 

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