Keto Diet for Women Over 50 Everything You Should Know

 In this ultimate guide to do keto diet for women over 50, we will debunk every myth you have regarding the keto diet for over 50-year-old women losing weight can be tough at any age but it can be increasingly difficult for women in their 50s muscle loss and the hormonal changes associated with menopause prime your body for fat gain and not fat loss this doesn't mean women in their 50s can't lose weight.

It's just that they have to work a little harder at it than when they were younger yes one of the best diets for weight loss for 50 plus menopausal women is the low-carb ketogenic diet keto for short vegetarian keto diet chart India benefits of keto diet for women over 50 ketoses mostly thought of as a weight-loss diet however low-carb keto diets offer additional several significant benefits to women in their 50s

Those benefits include one reduced body fat a lot of diets promise weight loss but in many cases that weight is mostly water, keto increases fat burning and produces better results than most other diets keto also preferentially targets abdominal fat correctly called visceral fat abdominal fat tends to increase in keto diet women over 50 this raises the risk of heart disease cardiac arrest and stroke accumulation of abdominal fat is largely due to the hormonal changes associated with menopause to increased insulin sensitivity carbs are digested and turned into glucose.

When you eat carbs your body produces the hormone insulin to ferry the glucose into your liver and muscles however with age your body's sensitivity to insulin decreases and that means the glucose is more likely to be converted into and stored as fat leading to weight gain low carb diets.

Increase insulin sensitivity this means that the few carbs you do eat won't be turned into fat increased insulin sensitivity also helps regulate your blood glucose levels low levels of blood glucose are inextricably linked to improving general health as well as a lower risk of developing type 2 diabetes 3 enhanced brain function menopausal women often experience things like memory loss mood swings and difficulty concentrating.

They may even suffer from depression and anxiety this is because levels of estrogen the primary female sex hormone decline during menopause and that affects the amount of glucose reaching your brain the keto diet gives your brain an alternative source of fuel ketones your brain functions better on ketones and things like mood swings and memory loss are much less common on a low-carb diet the keto diet is also linked to a reduced risk for several neurological conditions including Alzheimer's disease and Parkinson's disease both of which are more common in people who are aged 50 plus for reduced inflammation.

The aging process can be hard on your body menopausal women in their 50s suffer from knee and hip pain, as well as headaches and other types of nonspecific pain Kito is a high-fat diet, and some fats, are very useful for calming inflammation and good anti-inflammatory fats that should be part of the keto diet include olive oil oily fish such as sardines tuna and salmon avocados and avocado oil walnuts in contrast foods like refined carbs sugar and processed foods are all linked to increased inflammation.

These foods are not part of the keto diet 5 improved blood lipid profile many women in their 50s experience increased levels of triglycerides and bad LDL cholesterol this is a recipe for heart disease despite being high in fat low carb diets have been shown to lower triglycerides and LDL cholesterol while increasing levels of good HDL cholesterol.

These changes are linked to improved cardiovascular health in a lower risk of heart disease six reduced blood pressure women tend to have a lower blood pressure than men however that can change when you enter your 50s and menopause starts to take hold high blood pressure is linked to a host of serious medical problems including heart disease kidney disease and stroke.

The low-carb keto diet has been shown to help lower blood pressure levels 7 increased bone mass older women are prone to bone loss which if left unchecked can become osteoporosis this is a medical condition characterized by weak bones that are prone to fracture Kito eliminates the nutrients that can interfere with calcium absorption combined with lots of leafy green vegetables that are naturally high in calcium.

Keto can help improve both bone health and density 8 bless muscle loss women in their 50s tend to lose muscle faster than those in their 20s 30s and 40s muscle loss lowers your metabolic rates leading to weight gain and making it harder to lose weight losing muscle will also affect your strength making everyday activities harder and more tiring the ketogenic diet involves eating moderate amounts of protein and protein is vital for muscle / severe agen protein contains amino acids and amino acids are the building blocks of muscle tissue it's clear to see that keto can be very beneficial for women in their 50s both for weight loss and for improving health.

Going keto means cutting out many of the foods that we know are unhealthy and replacing them with foods that are high in beneficial nutrients in short keto is not just a diet for overweight people it's a diet for anyone who wants to live a longer healthier life sale keto for women over 50 a complete guide for senior women become keto-adapted shed excess pounds balance hormones and regain body confidence.

Keto for women over 50 a complete guide for senior women to become keto-adapted shed excess pounds balance hormones and regain body confidence English publication language independently published publisher thirteen dollars and 47 cents buy on Amazon how to start keto for women over fifty while Kito is a straightforward diet.

It's not always easy to make the transition from a high carb diet to eating 50 grams of carbs or less per day make your transition into low carb keto dieting easier by following these guidelines one has a plan start date keto is so different to other diets that you can't just jump in without doing your homework pick a start date and give yourself time to read up on the ins and outs of low carb dieting.

Learn more about what you can and can't eat spend this time gathering any low-carb resources that might be useful such as meal plans and recipes also tell your friends and family you are going keto and that your diet is about to change. ask them to be supportive and understand that you won't be eating bread rice pasta etc for the foreseeable future to clear your cupboards of unwanted carbs shortly before you start your keto diet.

Clean out your kitchen cupboards and refrigerator of any non-keto foods you might think you can resist temptation and won't eat them but the truth is you are more likely to break your diet if you have easy access to high carb foods don't make the mistake of eating all these foods though the more carbs you eat in the lead-up to going keto the harder and slower your transition into ketosis will be 3 use a food tracking app successful.

Keto dieting means limiting your carb intake to 50 grams or less per day the easiest if not the only way to do this successfully is to use a food tracking app good options include My Fitness Pal my plate my macros plus armed with your easy to use the macro tracker you can fine-tune your meals so that you hit the correct intake of carbs protein and fat for understanding that the first two weeks of the hardest going keto is not always easy, especially for the first two weeks.

It takes time for your body to use up all of its onboard carb stores and make the switch to using ketones for energy instead some people experience unpleasant side effects during this time which are usually called keto flu while the keto flu is in Syria and it's definitely not catching you may feel unwell until your body fully enters ketosis common keto flu symptoms include headaches nausea constipation insomnia fruity-smelling breath increased urination fatigue mood swings cravings.

The good news is that these symptoms show your body is starting to transition from using carbs for energy to using ketones. You are well on your way to becoming a fat-burning machine your symptoms will soon disappear and within one to two weeks they will pass completely also once they have passed and unless you cheat on your diet you'll only ever experience keto flu once 5 don't cheat a lot of diets allow you to have days off and even cheat by eating unhealthy foods from time to time.

The keto diet is not one of those diets if you cheat on keto by eating carbs you will kick yourself out of ketosis and will have to go through another bout of keto flu to get back on track long story short don't be tempted to cheat on keto. it's just not worth it instead reward your good dietary habits with other types of treats good options including going to the movies buying a new workout outfit or treating yourself to a massage or beauty treatment.

High carb food treats are not part of the ketogenic diet 6 consider using some well-chosen supplements while you don't have to use supplements on the keto diet they can make things easier for women over 50 good options include 1 exogenous ketone. exogenous ketones are ketones from an external source taking exogenous ketone supplements will speed up fat burning give you energy keep your mind clear and can help alleviate many of the symptoms of keto.

Flu exogenous ketones are available in capsules and as drink mixes 2 medium-chain triglycerides MCTS for short these special fats are quickly and easily converted into ketones more ketones mean better fat burning and weight loss more energy and fewer keto flu symptoms MCT supplements are made from palm or coconut oil however coconut oil is the best and is also the most environmentally-friendly choice.

MCTS are available as oils or an easy to mix powder from three electrolytes and minerals that are excreted in your urine and also lost when you sweat the keto diet increases urine output and that can mean your body starts to run low on these critical substances signs of low electrolyte levels include headaches and muscle cramps electrolyte supplements replace lost minerals and can help prevent several of the symptoms of keto.

Flu 7 treat keto is a lifestyle and not just a diet when most people think about a new diet they only plan on following it for a few weeks they figure they will suffer through it until they have lost some weight and then go back to the previous way of eating invariably this leads to weight loss followed by weight regain what experts call yo-yo dieting with keto you'll get much better results.

If you treat low carb diet as a lifestyle choice and not a short-term fix that way you'll not only lose weight but you'll keep it off for good - in addition most of the benefits outlined earlier in this article only apply while you are low carb dieting if you break your diet you can wave goodbye to things like lower blood pressure better cardiovascular health reduced inflammation and improved bone health keto is good for weight loss in your 50s but it can be so much more than that - it can have a profound and significant effect on every aspect of your health.

Don't throw away those benefits by hitting and quitting keto after a few weeks or months instead make a long-term commitment to low carb dieting you'll love the results if you do bestseller no.1 keto diet cookbook after 50 the ultimate ketogenic diet guide for seniors 28-day meal plan lose up to 20 pounds in three weeks keto diet cookbook after 50 the ultimate ketogenic diet guide for seniors 28-day meal plan lose up to 20 pounds in 3 weeks time

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Burn fat with a kinder and gentler approach to the ketogenic diet and easy exercises for effective weight loss and diabetes prevention weight loss for women over 50 book 1 keto for women over 50 burn fat with a kinder and gentler approach to the ketogenic diet and easy exercises for effective weight loss and diabetes prevention weight loss for women over 50 books 1 Amazon Kindle edition Harper Amanda author English publication language 102 pages the 8th of July 2019 publication date $4.99 buy on Amazon bestseller no 9 keto diet for women over 50 the complete ketogenic diet guide for seniors with a 21-day meal plan to lose weight transform body and live.

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Understanding nutritional needs for effective weight loss on the keto diet keto for women over 50 understanding nutritional needs for effective weight loss on the keto diet Amazon Kindle edition hailed Barbra author English publication language 195 pages the 3rd of March 2019 publication date $3.99 buy on Amazon is keto the right diet for women over 50 fa Q's do you still have questions about the keto diet for women over 50 no problem because we've got answers.

Here are our responses to the 10 most common keto questions.

1. 1. How much weight can I lose on keto? Most keto diets err lose 10 or more pounds in the first two weeks a lot of this weight is water as your body releases and excretes water as it depletes carbs however subsequent weight loss will be fat and you should be able to continue losing around 2 pounds per week for as long as you stick to your diet.
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3. 2. What foods can I eat and what should I avoid on keto? Keto is a high fat moderate protein low carb diet this means that foods like avocados butter oils nuts meat fish eggs and some dairy are in and sources of carbs such as bread rice pasta potatoes cookies most fruit and cereals are out you can also eat plenty of low carb fibrous vegetables and some low sugar berries
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5. 3. Isn't eating a lot of fat unhealthy? It all depends on the type of fat you eat processed hydrogenated and trans fats are definitely bad for you and should be avoided however natural fats such as olive oil butter avocado oil peanut oil and other types of fat are actually very good for you monounsaturated fats and polyunsaturated fats are especially beneficial in a link to improved cardiovascular health for.
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7. 4. How do I know I'm in ketosis? there are several ways to check you're in ketosis the most common way is to use keto sticks which are indicator strips that detect the number of ketones in your urine this is the least accurate ketone measuring method you can also use a ketone breath analyzer while non-invasive this method only detects acetone which is not the most critical ketone for weight loss the best way to determine if you are in ketosis is with a blood ketone monitor this provides medically accurate real-time results and is considered the gold standard of ketone assessment.
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9. 5. Can I do keto if I'm a vegetarian or vegan? Yes you can while you won't be able to eat any animal products such as butter or meat you can still reach and maintain ketosis there are lots of vegetation and vegan fat and protein sources available but you will need to look out for hidden carbs for example beans are a good source of protein but also contain carbs instead you'll need to seek out low carb sources of protein that also vegetarian and vegan friendly such as almonds chia seeds hemp seeds and hemp seed protein powder Lou penny beams nutritional yeast peanuts peas and pea protein powder pepitas soybeans and unsweetened soy milk spirulina tempeh tofu.
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11. 6. How can I get into ketosis faster the sooner? You get into deep ketosis the faster your keto flu symptoms will vanish and the sooner you'll start losing weight the following strategies can help you get into ketosis faster reduce your carb intake to 20 to 30 grams per day exercise or increase physical activity levels try intermittent fasting exercise in a fasted state take exogenous ketones to increase your fat intake, especially MCT.
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13. 7. Is ketosis healthy? Ketosis is an entirely natural state your body enters ketosis if you have to go for a prolonged time out food such as if you were stranded on a deserted island with nothing to eat being in ketosis could help keep you alive does that sound like something unhealthy people often confuse good ketosis with bad ketoacidosis happens in uncontrolled diabetes and is not the same as ketosis in ketoacidosis the blood becomes more acidic which is every bit as dangerous as it sounds despite sounding similar ketosis and ketoacidosis are very different and should not be confused.
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15. 8. How long can I stay in ketosis? There is no need to put a time limit on ketosis it's safe to remain in ketosis for as long as you like some good populations are almost always in ketoses such as the Inuit and the Maasai Mara both of whom survived by eating high-fat moderate protein and low carb foods.
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17. 9. Can I eat out on keto? Eating out on keto can be tricky as despite their popularity low carb diets are still not viewed as mainstream however with a little planning you should still be able to eat out and stay true to your ketogenic diet tips for eating out on keto include turning away the complimentary bread basket and breadsticks ask for more vegetables or salad instead of rice pasta noodles or potatoes fish and steak are always good choices skip dessert and have a coffee instead if possible order your meal in advance after perusing the online menu tell your server about your diet and ask for low carb recommendations.
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19. 10. Can I drink alcohol on keto? Alcohol can be consumed in moderation on keto but some beverages are better than others alcoholic beverages that are generally ok on keto include light and low carb beers dry wines gin vodka whiskey bourbon and scotch tequila rum brandy however remember that consuming several drinks at a time can result in consuming more carbs than you are allowed in keto also drinking alcohol can lower your inhibitions and willpower making it harder to stick to your diet consuming alcohol also inhibits fat burning that said the occasional alcoholic drink shouldn't harm your progress too much I have seen people getting good results by keto diet after age 50 to 60 keto success stories over 50 trying keto for the first time can be daunting some people even find the idea of cutting carbs scary

The good news is that the keto diet has been around so long that there are lots of success stories that will motivate you and relieve your fears these women lost weight and got healthy with keto and you can do it too one Karen age 51 in the past Karen's struggled to lose weight and keep it off she was one of life's habitual yo-yo dieters with keto Karen lost seventy-pound and has kept that weight off for five years while dealing with the symptoms of menopause read the full story to maria age 70 where many 70-year-old people have given up trying to lose weight

Maria decided she'd had enough of being overweight unhappy and unhealthy and started keto in just one year she lost 76 pounds and in her own words has never felt better 3 Mary aged 53 after an annual checkup Mary was diagnosed as pre-diabetic which is just a short step away from full-blown type 2 diabetes shocked interaction she adopted the low carb keto diet reversed her symptoms and lost over 50 pounds conclusion if you want to lose weight and keep it off even in your 50s

The keto diet is one of the best ways to do it it's ideal for women in their 50s because it addresses many of the issues that accompany menopause the low-carb keto diet is not just a weight loss diet it's a health-boosting diet and while the first one to two weeks can be tough after that it's a breeze there is no starvation no cravings and you'll have more energy than ever before that's why keto is one of the most popular diets around and remember it was invented over a century ago and that means it really does work.

Keto Diet Meal Plan Just For 14 Days

Keto Diet Meal Plan Just For 14 Days nothing helps you feel prepared for a big change to your diet like a good plan. Plans help you feel more in control: There is less confusion, and less chances to slip up, as you follow a well-laid path leading you toward your goals. Whether you're just starting out on your keto journey, or you need a bit more structure in the diet you've been following for a while now, this plan is here to help put the confidence back into the next 14 days of your food choices. Many people in our keto community have shared that they find the first few weeks to be especially tough, as they adjust from their old habits to their new lifestyle. To help make that transition easier, we've created a Keto Diet Meal Plan Just for a 14-day ketogenic diet plan for you to follow.

Our Keto Diet Meal Plan is based on the average macros of 1500 calories, so you may need to adjust slightly for your own macros. The full meal plan, which includes a shopping list, is available in a PDF that you can download and print out. A word on cooking and meal preparation before we get started: We know you may not be able to invest a lot of time in cooking and preparing meals, so we've designed the plan to use leftover recipes, but the plan still has enough variety to stop you from getting bored. Remember to stock up on clear food containers that you can easily label and stack in the fridge! When storing salads as leftovers, it's best to pack up the veggies and greens separately from the meat and dressing to prevent wilting.

Look ahead in the plan to make sure you're stocked up on ingredients and can prep some things in advance. When putting your shopping list together, look for ways to keep costs down, like buying salad greens in bulk, cutting back or reducing the number of spices used, or using just one type of oil and one type of vinegar instead of a variety. Ready to take a look at your trusty 14 day meal plan? Let's get started! Breakfast will consist of a savory Sausage Gravy and Biscuit Bake, which is a keto update on a Southern classic.

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The biscuits are made with a base of almond flour, xanthan gum, and baking powder, enriched with frozen butter and egg whites. All that is baked on top of a savory mix of pork breakfast sausage and gravy. This recipe makes a large batch, which is great because we'll be eating leftovers of it for a few days down the line. For lunch, we'll have an Oven Roasted Caprese Salad.

While traditional Caprese salad is just cheese, tomatoes, and basil, we add a hefty helping of fresh spinach, which is packed with fiber, magnesium, and potassium.

This can help combat the keto flu. The secret ingredient in this salad is the brine from the fresh mozzarella package. Add it to the pesto for an extra pop of rich, salty goodness. This meal makes great leftovers because the longer it marinates, the more flavor it develops! At dinner time, dig into a Buffalo Chicken Jalapeno Popper Casserole.

If you'd ever like more veggies at dinner, feel free to add a small side salad or steamed cruciferous vegetables, like cauliflower or broccoli, cabbage fried in a little butter, or roasted asparagus. Looking ahead into the days to come, don't forget to set aside two portions of the casserole for days 3 and 5! On Day 2, we wake up in the morning with Keto Coffee, which is made with black coffee and coconut oil, MCT oil, butter, heavy cream, or a combination.

We suggest using 1 tablespoon butter, 1 tablespoon MCT oil, and a half tablespoon of heavy cream. If you find you are sensitive to fats, try starting with less MCT oil and more heavy cream to avoid digestive issues.

A Simple Bacon and Broccoli Salad are on the menu for lunch. This dish is so easy and delicious, with just six ingredients but tons of flavor. If you're in a rush, or maybe you don't have all the ingredients on hand, you can just use mayonnaise for the dressing. But it'll have so much more flavor if you add a dash of apple cider vinegar and erythritol to the mix. For dinner, it's a keto twist on a comforting classic dish: One-Pot Shrimp Alfredo.

Our version of alfredo sauce is a bit more simplified and healthier than the original. Just a little butter, cream cheese, half n' half, and Parmesan make this sauce quick and easy. Once you've mastered the sauce recipe, you can use it to dress up all sorts of veggies. Feel free to add extra leafy greens or broccoli to the dish if you'd like more food at dinner. Keep the leftovers in an airtight container for dinner again on Day 6.

This starts as an easy one, using leftovers from our meals on Day 1. Heat up the Sausage and Gravy Bake in the oven or microwave, and enjoy the Oven Roasted Caprese Salad at lunch. Buffalo Chicken Jalapeno Popper Casserole at dinner is best re-warmed in the oven at 350 degrees Fahrenheit for about 15 minutes. On Day 4, we see some new dishes: At breakfast, try Jalapeno Popper Egg Cups. We love this recipe, for its combination of bold, spicy, creamy flavors.

The bacon acts as a little collar around the egg mixture, so they really are like cups that are tidy and easy to eat on the go. They also keep very well and make fantastic leftovers, which will come in handy on Days 6 and 8. Lunch is a 5-Minute Marinated Feta and Sundried Tomato Salad. Add a handful of leafy greens - a great way to squeeze in a few extra veggies. This recipe truly does take just five minutes and five steps to make one of the tastiest keto lunches.

The feta and sundried tomatoes are perfectly complementary, and the dressing, made with oil with dried herbs and lemon, brings all the flavors together.

This is another salad that just gets better as it has a few days to marinate. Dinner is one of our all-time favorites: Keto Cauliflower Pizza Casserole with Pepperoni. This is sure to satisfy your pizza and mac-and-cheese cravings all at once. Even if you're not a huge fan of cauliflower, we bet you'll still love this one, as the cauliflower disappears in the rich blanket of sauce and cheese.

It also makes great leftovers. Just cover the pan with a lid or foil and pop it in the fridge. We'll be enjoying it again on Day 7. On Day 5, we'll have the Sausage and Gravy Bake leftovers at breakfast so you can get up and go in no time. At lunch, we'll make a Vegetarian Keto Club Salad.

A great example of looking ahead and planning for future meals is to wash and prep some extra romaine lettuce and cherry tomatoes for tomorrow! The club salad is a fresh vegetarian take on a club sandwich, with hard-boiled eggs, cheddar cheese, tomatoes, cucumbers, and romaine, topped with a creamy, savory dressing.

If you take a little time in advance to hard-boil the eggs and mix the dressing, the Club salad comes together in just a minute or two. Then, for dinner, the Buffalo Chicken Jalapeno Popper Casserole comes back from two nights ago for a victory lap. A simple salad mixed into the sauce of the casserole is a great way to add some crunch and fiber to the meal.

With no extra dressing required, you won't add any additional calories to the day. Today begins with Jalapeno Popper Egg Cups from Day 4, which warm up nicely in the microwave, and they're even great served cold. Lunch is an Avocado BLT Salad with sweet onion bacon ranch dressing. Putting this together will be a total breeze if you've pre-prepped the lettuce and tomatoes the day before. If time allows, fry up the bacon and make the dressing the night before, too.

You can customize the dressing to be a bit thinner, if you prefer, by stirring in a tablespoon of water. Another great meal prepping tip is that anytime you're cooking a recipe that calls for bacon, to fry up a bit extra and save all the fat. It will always come in handy to enrich future sauces and salad dressings! Also, you'll want to save some salad for lunch on Day 8. One-Pot Shrimp Alfredo leftovers from Day 2 mean that dinner is on the table in minutes flat, tonight.

For best results, warm the leftovers gently on the stovetop. It's Day 7 and you're nearly halfway through the 2-week plan! We'll rely on our work from the past few days and finish up our breakfast leftovers as we prepare to incorporate some fasting in week 2.

That means there's no actual cooking today. The Sausage and Gravy Bake is for breakfast, 5-Minute Marinated Feta and Sundried Tomato Salad (now wonderfully extra-marinated) is for lunch, and the Keto Cauliflower Pizza Casserole is for dinner.

To reheat the casserole, serve yourself a portion and put it into a small oven-proof dish, then warm it in a 350-degree oven for 10 to 15 minutes. Or, you can just pop it in the microwave! Great job getting through Week 1! Now, Week 2 will start to incorporate some fasting, which means even less time spent cooking and the added benefits of intermittent fasting! Make sure to drink lots of water in the morning, and if needed, you can also drink black coffee or unsweetened tea.

On Day 8, we'll use the last of our week 1 leftover so there's no food wasted. For breakfast, we'll have Jalapeno Popper Egg Cups and for lunch Avocado BLT salad. For dinner, it's time to try another new recipe: Nacho Chicken Casserole, a Southwestern-inspired version of Shepherd's Pie. It strikes a great balance of flavors, with a top layer of cauliflower, which is blended with cheese to achieve a consistency like mashed potatoes. This helps keep the casserole from being too heavy.

One way to cook the recipe a little faster is to pre-cook the cauliflower while you're browning the chicken. This brings the total cooking time down to just about 30 minutes. And, looking ahead, this casserole will also be your easy, quick dinner on Day 10.

Day 9 begins with fasting, which we break at lunch with a bright, colorful Sesame Salmon Salad. The dressing for this delicious dish uses liquid amino acids instead of soy sauce, which makes it a great choice for anyone avoiding soy.

This salad will come back as leftovers on Days 11 and 13, so be sure to keep the salad and dressing separate! At dinner, we have not one, but two dishes to enjoy: Sausage & Kale Soup for an entree, and velvety Keto Mocha Mousse for dessert! The soup is inspired by Italian flavors and is packed with kale, cauliflower, and Italian sausage with a bit of carrot for flavor. If you don't like spicy foods, you can add less or no red pepper flakes, and you can also customize the amount of salt you use. This, like most soups, improves over a few days, which is great, because it will be dinner again on Days 11 and 13.

For dessert, the Keto Mocha Mousse is a decadent melt-in-your-mouth treat. The secret is whipped cream: This makes it so wonderfully light and fluffy.

Keep in mind that the mousse needs a few hours to set in the refrigerator. If you don't enjoy coffee flavors, you can omit the instant coffee powder in the recipe and it will become a chocolate mousse. And, you'll get to enjoy this dessert two more times, on Days 11 and 13.

On Day 10, we also fast through the morning, and then for lunch, we enjoy a Keto Meaty Mediterranean Lunch Bowl for lunch, with ground chicken meatballs served over fresh veggies with a sun-dried tomato and basil dressing. The binder in our keto meatballs is Parmesan cheese, which can be pretty salty, so beware when adding additional salt! We see this again for lunch on Days 12 and 14.

At dinner, heat up Nacho Chicken Casserole leftovers in the oven or the microwave. Days 11 and 12 are simple repeats of Days 9 and 10.

So on day 11, we fast at breakfast, have Sesame Salmon Salad for lunch, and Sausage & Kale Soup for dinner, with Keto Mocha Mousse for dessert. Day 12 also begins with a fast, with the Keto Meaty Mediterranean Lunch Bowl at lunchtime, and leftovers from the Nacho Chicken Casserole for dinner.

Enjoy a break from cooking! Consider using your time out of the kitchen to create your own version of a meal plan based on recipes you enjoyed. If it works into your schedule, you can even prep some meals looking ahead to the following week.

Day 13 revisits the Sesame Salmon Salad for lunch, though to switch things up, you can swap in fresh kale or spinach for the bed of lettuce. Dinner is Sausage & Kale Soup and Keto Mocha Mousse. The soup can be heated on the stovetop or in the microwave. Can you believe we've made it to the 14th day already? The final day of our 2-week plan starts with fasting in the morning.

The Keto Meaty Mediterranean Lunch Bowl is back for lunch, and dinner is a delicious, satisfying Keto Tuna Salad with Pesto. This recipe comes together in less than 10 minutes, and you can double or triple the recipe to have a great lunch on hand for the next few days. Throughout the 14 days, you can see how we've combined recipes and smartly used leftovers to keep your meals interesting and tasty, while minimizing the number of ingredients you need to have on hand, and reducing the amount of time spent prepping and cooking.

With a little practice, you'll get the hang of the keto diet, and then you can repeat this plan if you'd like, or start to incorporate other foods into it as long as it fits within your macros. Thanks so much for reading

Don't forget that you can visit our keto diet meal plan on the website and let us know what you think in the comments! Visit https://alaf.shop for more keto recipes, meal planning tips, guides, and support.