The first week on a Low Carb Diet Plan (aka Ketogenic Diet Plan)

I have personally used this low carb plan to lose a lot of weight (over 74 lbs in about 7 months). This is what I eat. Any information listed here is not intended to be used as medical or dietary advice. I have included this plan as an example of a ketogenic diet. And in particular, my own ketogenic diet choices.

Days 1 to 7 - For the first week in particular, I really just focus on keeping my carb count very low. And I eat a cup of veggies once or twice per day. I keep the first weeks menu very basic & simple with lots of quick-fix options. I like to KEEP IT SIMPLE! Especially the first week or two.

For breakfast I usually eat 3g - 5g of carbs or less. And for lunch and dinner I keep it about 7g - 10g of carbs per meal. The WHOLE GOAL for the FIRST WEEK is to just GET INTO KETOSIS and prime the body for optimal fat burning in the weeks to come.

Here's a first week low carb meal plan that I actually eat. Please note that this is my own real diet plan. What and how you eat is totally up to you. I made this site to remind me of what to eat and when. Everyone is different, what works for me, might not work for your body. You'll need to figure out what's right for you and your body.

* NOTES: This is based on eating WHOLE FOODS. Not a bunch of crappy man-made chemicals or food grown in a lab.

Any time I get hungry during that first week, I just eat a low carb snack (mozarella sting cheese sticks, bacon slices, hard boiled eggs, celery with unsweetened peanut butter). No need to wait til mid-afternoon.

The first week or two I do eat a good amount of bacon, which I use to curb any cravings that might pop up. After that first week, any cravings begin to disappear as my body gets used to low carb and my bacon consumption goes down dramatically as my apetite stables out.

As far as coconut oil, I often use the coconut oil in the morning. And for for a snack in the afternoon. Often times, I'll have some 86% Lindt Dark Chocolate (1/2 to 1 square) and some coconut oil. I could take the coconut every morning (no carbs) if need be. Anywhere from 1 teaspoon to 2 tablespoons is what I usually take. The coconut oil has MCT's which covert to usable ketones for energy (takes a few hours for the body to process). That's why I take it in the morning, if at all. Mostly to help me give me extra energy the first week or two and to help curb hunger.

As far as low carb beverages are concerned, water is still the best option for me. Add a lime slice or lemon slice. Same goes for mostly all of the unsweetened teas - Green tea, Black tea, Herbal tea, etc. Coffee is also fine for people who don't have a problem handling caffeine. I skip the coffee personally. And coconut milk, unsweetened, is now readily available and low carb.

Although there is no specific number for how many carbs is considered 'low carb', for me, I want my carb count to be low enough to put my body into ketosis (fat burning mode) and to stay there for a while.

Things like the Atkins™ diet suggest 20 grams of carbs or less per day and their induction phase (the first 2 weeks) is pretty restrictive food wise. But it is a well tested place to start. I highly recommend their books. And I'll even use their Atkins bars during the first week or two to help me adjust, if I'm really struggling.

So for me, I've simplified and created this menu plan for my own low carb success by simply eating less than 10g of net carbs per meal. Some people can eat more, some will need less. It depends on your body.

The first few days of eating low carb seem to be the most challenging. Not only because of learning a new style of eating, but also because our bodies need time to adapt to the proess of ketosis. Ketosis means burning more fat primarily for the source of body energy instead of burning sugar. Ketosis is a safe natural body process. It's also know as "Nutritional Ketosis".

Most of us have learned to eat lots of carbohydrates, but for many of us, we simply can't burn all those carbs fast enough and consequently they get stored as fat. And eating lots of carbs allows your body to burn sugar for fuel first and foremost. When you stop giving your body all that sugar, then it starts burning more fat instead. It's really that simple.

So the goal of this Low Carb Diet Works menu plan is to quickly wean myself off of excessive carbohydrates and to rev up the metabolism to burn more fat instead of storing it. Just by keeping carb intake low enough to literally be a serious fat burning machine for a change.

It takes about 3 - 5 days of consistently eating low carb foods to switch over to using mostly ketones for energy and about 3-6 weeks for most people to become fully acclimated to it (meaning your body will be running full steam ahead on low carb in about 3-6 weeks but after that first week I usually will start to feel better & have more stable energy levels & start seriously burning fat). Typically I feel significantly better around days 9-10. That's the hardest part for me.

First Week Grocery List
(broken up 2 visits in one week for freshness)

Whole Chicken
Chicken Thighs
Chicken Wings
Steak (ribeye, t-bone, or porterhouse)
2 Dz Eggs, organic
Bacon (preservative free)
Sausage, frozen (preservative free)
Tuna in Olive Oil
Turkey (preservative free)
Ham (preservative free)
Hamburger (80/20)
Shrimp (shell off, fresh or frozen)
Butter (organic)
Olive Oil (organic)
Cheese (chedadar, mozarella cheese sticks)
Cheese (feta, parmesan, gouda, etc.)
Cream Cheese
Mayo, organic
Mustard, organic
Salsa (black bean/corn, or ~2-3 carbs per serving)
Garlic, lots of garlic
Green Beans, fresh or frozen
Broccoli, fresh or frozen
Carrots, organic
Celery, organic
Bell Peppers (red, green), organic, if possible $$
Cauliflower, frozen
Spinach, organic
Onion,spanish, yellow (not sweet)
Pickles (preservative free)
Pickle Relish (preservtive free)
Capers (optional)
Red Pepper and Artichoke Tapenade (or any one)
Spices (garlic powder, iodized sea salt, pepper, chili powder, etc.)
Salad Dressing - Oil & Vinegar, Ranch, or any low carb dessing (<2-3 g of carbs per serving), ideally preservative free
Hot Sauce - Chipotle, Habanero, or any zero carb sauce
Red Bell Peppers
Organic unsweetened natural Peanut Butter


Stainless Steel Skillet
Non-Stick Skillet
Kitchen Utensils
Chef's Knife
Tea Kettle
Half Sheet Baking Pan



Multi Vitamin
Udo's Oil / Flax oil
Coconut Oil


First Week Preparation Tips:

Cook an entire package of bacon and store in fridge

Buy or cook an entire chicken

Celery and Cauliflower are low carb staples

Most of the preservative free stuff can be found at Trader Joes, Krogers (healh section) or Whole Foods.

Check out the menu, I goto the grocery store twice a week. To keep things fresh. So I'd buy the first 3 days first, then go back and buy the other 4 days worth of groceries.



Quick EZ Go to Meals:

Chicken Breasts
Tuna Salad
Chicken Salad

So after that first week, it's common to begin to getting used to low carb eating. I could just easily repeat week 1 for week 2. Usually though I begin to expand my recipes to start to go beyond just these basic recipes. There are many variations and great meals you can eat when doing low carb. The sky is the limit really.

Here's the general Low Carb Diet Works idea I use for my own diet:

Breakfast : <5g of net carbs, but mostly little to no baon and eggs or sausage. Coffee, tea, water.
Lunch : < 10g - 15g of net carbs
Dinner : < 10g - 15g of net carbs

Total Carbs per day? 25 -30 grams of NET carbs, more or less. It's been suggested to try to stay under 50 grams per day, less if you are reallyl struggling. With fiber, I'm probably around the 30-40 grams total carbs per day. FYI.

Here's to your own Low Carb Success!

The information in this site is for informational and educational purposes only. It is a journal of my own low carb experience. You are always entitled to make your own decisions as to what you put in your body on a daily basis. You'll need to check with your healthcare provider to ensure if it's right for you and your body.

Please note: A very low carb diet (aka a ketogenic diet) is not recommended during pregnancy, breast feeding or anyone with a history of kidney disease or diabetes. If you do have ANY medical condition, please consult your physician BEFORE switching to any low carb diet.

However, if you are medically ok, then a low carb diet has repeatedly been scientifically shown to be extremely beneficial not only for weight loss, but for other areas as well (like improved liver function, better good cholesterol, etc.). If you have epilespy and are using a ketogenic diet to control seizures, then you should definitely be under a physicians care.
This plan is what I eat, not necessarily what you should be eating. EveryBODY is different.


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