English text:
Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. Text translation: People who follow the keto diet, if they stick to their diet and consume few calories, can lose an average of 4.5 to 5.5 kg in the first month. However, weight loss can vary depending on a person's initial weight, age, and activity level.

Who is the 7-day ketogenic diet suitable for?

The 7-day ketogenic diet plan can be suitable for people who are overweight and want a quick and specific start. Also, for those who are constantly hungry due to high consumption of sugar, bread and rice, reducing carbohydrates can help control appetite. Some people also use the seven-day ketogenic diet to break the weight step or to return to a regular eating routine.

However, being suitable does not mean being safe. If a person has a history of illness, medication or special conditions such as hormonal disorders, it is better to consult a doctor or nutritionist before starting the 7-day ketogenic diet program. Even if you are healthy, it is better to do this diet by choosing high-quality foods so that the body does not suffer from a lack of micronutrients. The more varied and natural your diet is, the less likely you will experience side effects.

Who is not suitable for 7-day ketogenic diet?

This 7-day diet is not a good choice for everyone, as severe carbohydrate restriction can affect blood sugar, kidney function, electrolyte balance, and energy levels. Some people experience low blood pressure, dizziness or heart palpitations at the beginning of the diet, and if they have a medical background, their condition may worsen. For this reason, it is necessary to check the general condition of the body and medical history before starting.

If you are in sensitive groups, it is better not to go for the seven-day keto diet or do it with your doctor's advice. These include pregnant and lactating people, those with kidney or liver disease, people with type 1 diabetes, those taking certain medications such as hypoglycemic drugs or diuretics, and people with a history of eating disorders. Also, if a person has a history of kidney stones, he may need a more detailed examination. Those who should not try the ketogenic diet are people who:

• They suffer from eating disorders.
• are at risk of heart disease.
• They have kidney disease.
• are pregnant or trying to get pregnant.

Difference 28-day keto diet and 7-day keto diet What is it?

How to follow the 7-day ketogenic diet?

Following a 7-day ketogenic diet requires limiting the consumption of certain foods such as foods containing carbohydrates and increasing the consumption of fats. . This means eliminating or severely limiting bread, rice, pasta, sweets, sugary drinks and even many fruits. On the other hand, you should use healthy fats and high-quality protein sources in order to have enough energy and maintain your muscles..

In the 7-day ketogenic diet plan, food preparation and basic shopping are very important. If you don't have the right food at home, the possibility of diet failure increases. Also, it is better to drink enough water from the first day and not reduce the amount of salt too much, because the body excretes more water and sodium at the beginning of the diet, which causes headaches and weakness. Having regular meals, getting enough sleep and reducing the consumption of processed foods will make the one-week ketogenic diet more tolerable and effective.

What things are allowed in the 7-day ketogenic diet plan?

To follow this diet, you must know allowed foods in the ketogenic diet. When following the 7-day ketogenic diet, you can eat most foods that contain fat. Proteins and vegetables are also allowed in this period. Also, depending on your body condition, you can consume dairy products if approved by a nutritionist. In the 7-day ketogenic diet, the allowed foods are those that have low carbohydrates and proper fat or protein. Choosing the right food makes you feel full more easily and the body does not suffer from a lack of nutrients. The best choices are usually fresh, homemade and minimally processed foods.

In general, you can use eggs, meat, chicken, fish, olive oil, avocado, nuts, seeds, green leafy vegetables and high-fat dairy products in the seven-day keto diet. Of course, the amount of consumption is also important, because, for example, brains, although they are fat, have high calories. In this section, we mention the foods that can be included and explain the role of each group to make it easier for you to implement the 7-day ketogenic weight loss diet.

What foods can be included in the 7-day ketogenic diet?

In order for the 7-day ketogenic diet program to be diverse and applicable, it is better to use several food groups in combination. Protein sources like eggs, chicken, and fish help maintain muscle, and healthy fats provide the main source of energy. Low-carb vegetables also provide fiber and vitamins so that you don't get constipated and tired. The more natural your choices are, the easier it will be for your body to adapt to the seven-day ketogenic diet. According to Ketogenic Diet Food Pyramid some of the foods you can eat on the 7 day keto diet include:

• Poached eggs or omelet with vegetables
• Chicken and fresh meat in the form of grill or low-carb stew
Fatty fish such as salmon and sardines
• Avocado and olive
Nuts and seeds such as almonds, walnuts and pumpkin seeds
• green leafy vegetables, cabbage, broccoli, zucchini and cucumber

Useful fats in the 7-day keto diet

Fats are the main fuel in the 7-day ketogenic diet, but not just any fat is a good choice. Healthy fats such as olive oil, avocado, nuts, and fatty fish help with heart health, control inflammation, and make you feel full. If you replace low-quality fats such as multi-use frying oils or fast foods, the result of weight loss may not be good, and the body may suffer from heaviness and digestive problems. Some of the allowed fats in the 7-day keto diet are:

• Dairy products such as plain butter or animal butter
• Coconut oil and MCT oil
• olive oil
• Avocado and avocado oil
• egg yolk
• Almonds and almond butter
• Seeds like chia, hemp and flaxseed
• Foods like walnuts
• Almond flour and coconut flour
Fatty fish including mackerel, tuna, sardines and salmon

the role of protein in the 7-day ketogenic diet

Protein in a one-week ketogenic diet is necessary to maintain muscles and prevent a drop in metabolism. However, it must be balanced, because too much protein may prevent some people from reaching ketosis. It is best to have a high-quality protein source such as eggs, chicken or fish at each meal and combine it with vegetables and healthy fats. This combination both gives energy and prevents extreme hunger. Some useful proteins are:

• Beef
• Poultry meat such as chicken breast, quail, duck and turkey. It is better to consume the darker and fattier parts.
• Fish like halibut, cod fish
• Mussels, crabs, shrimps
• Liver meat and tongue
• Egg
• Lamb and goat meat

The effect of vegetables on the 7-day ketogenic diet

Low-carb vegetables are the hidden pillar of success in the seven-day ketogenic diet. Many people, when they reduce carbohydrates, also eliminate vegetables and then suffer from constipation, bloating, lack of fiber and even lethargy. Vegetables such as lettuce, spinach, cabbage, broccoli and zucchini have both fiber and vitamins and minerals that play a role in body balance. Adding vegetables to every meal makes the seven-day keto diet more bearable. Vegetables with low glycemic, low carbohydrate and no starch, including:

• leafy vegetables such as kale, spinach, beetroot, chard, Chinese cabbage and broccoli
• Other low-carb vegetables such as Brussels sprouts, bell peppers, asparagus, celery, cucumbers, radishes, zucchini, cauliflower and mushrooms

dairy-food in the 7-day ketogenic food plan

Consumption of some dairy products is allowed under a series of conditions in the seven-day ketogenic diet. Dairy products can be part of the 7-day ketogenic diet plan, but the type and amount should be controlled. Full-fat cheeses, cream, and full-fat Greek yogurt are usually better options, as they are lower in carbohydrates than milk. However, some people experience bloating or breakouts with dairy products, so it's best to check your body's reaction. Also, flavored and sweetened dairy products are not suitable for the 7-day ketogenic weight loss diet. It is better to choose high-fat and organic dairy products such as:

• High-fat yogurts
• Thick cream
• Sour cream
• cottage cheese
• Cream cheese
• Hard cheeses such as Parmesan cheese, blue cheese (blue cheese), Swiss cheese, feta and cheddar cheese
• soft cheeses; Such as Berry, Monterey Jack and Mozzarella

What fruits can be included in a week-long keto diet?

When you are on the 7-day keto diet, it is better to limit the number of fruits you eat; Because fruits usually have a high sugar content. Of course, this does not mean that you should avoid eating fruit at all during this time. You can also eat some fruits fresh or frozen. You can eat low sugar fruits during this time. allowed fruits on ketogenic diet are:

• Avocado: This is a fruit that you can consume in abundance during this time.
• Types of berries: raspberry, blackberry, blueberry, strawberry and cranberry

Healthy snacks on the seven-day ketogenic diet

Ketu snack in the 7-day diet is useful when you are really hungry between meals or you don't want to overeat in the next meal. The best snacks are simple, low-carb and filling. For example, a few almonds or a boiled egg can both give energy and control appetite. Choices that are too fatty or industrially processed foods may increase the calories and slow down the weight loss process.

Some of the tasty snacks that you are allowed to consume on the 7-day ketogenic diet include strawberry ice cream, hazelnut and peanut shake, chocolate hazelnut smoothie, bread made with coconut flour, cucumber and cabbage salad, Caesar salad, pumpkin, pumpkin chips, coffee, chocolate with a bitter percentage of more than 85%, baba ganoush and cheese-filled meatballs.

What foods should not be eaten in the 7-day ketogenic diet?

Forbidden foods in the 7-day ketogenic diet are mainly the main sources of carbohydrates that take the body out of ketosis. Bread, rice, pasta, potatoes and sweets are at the top of this list. Even some foods that look healthy, like natural juice or honey, can still increase the amount of carbohydrates. For example, using dates and honey in the ketogenic diet as sweeteners is not allowed.

If you are seriously implementing the seven-day keto diet, you should check the food label and be aware of hidden sugar in sauces and ready-made products. Some foods that are better to avoid in the seven-day ketogenic diet and are part of the forbidden foods in the ketogenic diet include:

• Bread, pasta, rice and other refined carbohydrates
• Beer and alcoholic beverages
• Honey, syrup, agave nectar and maple syrup
• Soda, industrial juice and energy drinks
• Sweet sauces, sugary ketchup and ready meals
• Beans in high volume and starchy foods
• low-fat margarine
• potato and corn
• sweets, cakes, sugary chocolates and ice cream
Yoghurt or sweetened dairy products

English text:
Stay away from processed meat (salami, hot dogs, and charcuterie) that contain suspect ingredients, sauces, or added sugars. These can unknowingly increase your carb and sugar intake and derail your efforts
Text translation:
Avoid processed meats (salami, hotdogs and charcuterie) that contain questionable ingredients, sauces or added sugar. These ingredients can increase your carbohydrate and sugar intake unintentionally and make your efforts futile. rel="noreferrer noopener">Perfectketo

Free 7-day ketogenic diet sample

A sample 7-day ketogenic diet can give you an idea of what combination of foods to have every day and not get repetitive and tired. However, you should know that this program is not the same for everyone and may need to be adjusted depending on your weight, height, physical activity and goals. If you have an underlying disease or are taking medication, it is better to get the 7-day ketogenic weight loss diet specifically. In the table below, I have included a suggested 7-day plan with ketogenic breakfast, lunch, dinner and snacks. This table is useful for implementing the seven-day ketogenic diet and helps you know the allowed foods better.

Days of the week	Breakfast	Lunch	Snack	Dinner
Saturday	Minced beef and eggs	Hummus and stalks Celery	Boiled Eggs	Beef Steak and Cauliflower Rice
Sunday	Strawberries and Cream	Shrimp and Asparagus	Almonds	Chicken and Broccoli
Monday	Chic Almond milk protein	chicken salad	beef jerky	chicken and cauliflower rice
Tuesday	scrambled eggs and bacon	tuna salad	macadamia nuts	steak and vegetables Steamer
Wednesday	Pancakes made from almond flour	Avocado and meat	Strawberries and cream	Salmon and green vegetables
Thursday	Boiled eggs and mayonnaise	Beef Jerky	Avocado	Chicken and spinach
Friday	Cream cheese pancakes	Bacon sandwich with lettuce and tomato	Almond or peanut butter	Slow cooked bell pepper and Salad

What are the benefits of the 7-day ketogenic diet?

Due to the reduction of carbohydrates, this diet can help control appetite and cause initial weight loss in the first days. Many people also report that after a few days, their desire for sweets and snacks decreases and they can more easily control their food choices. The 7-day keto diet also increases energy, concentration, and brain function. This diet also reduces inflammation. Another benefit of the keto diet is reducing the risk of metabolic syndrome.

On the other hand, the 7-day ketogenic weight loss diet helps some people to get disciplined and stay away from processed foods. However, if your goal is a sustainable result, it is better to reach a more principled and balanced program after the first week so that the body does not suffer from a deficiency. Some of the advantages and benefits of the 7-day ketogenic diet are:

• Initial weight loss due to water loss and the start of fat burning
• Decreasing appetite and craving for sweets
• Helping to control overeating and undereating in some people
• Increasing nutritional awareness and eliminating processed foods
• Longer feeling of fullness due to adequate fat and protein consumption
• Can be used as a starter for a long-term seven-day ketogenic diet

Advantages of the Ketogenic Diet	Disadvantages of the Ketogenic Diet
It can cause significant weight loss in the short term, especially through reduced glycogen stores and fat burning in ketosis	Weight Loss In the long term, it is not necessarily more than other standard diets, and there is a possibility of weight regain after stopping the diet.
In some people, it lowers blood sugar and improves control of type 2 diabetes. Food such as fruits and whole grains can lead to fiber and some micronutrient deficiencies
May lower blood triglyceride levels	In some people it can increase bad cholesterol
It has therapeutic use in the treatment of drug-resistant epilepsy (especially in children)	For the general public as a long-term regimen, it is still considered Safety has not been fully evaluated
Some people report improved concentration and energy stability	Symptoms such as headache, weakness, nausea and fatigue (keto flu) may occur in the first days
Reducing simple sugars can help improve some metabolic indicators	Possibility of constipation, dehydration and disorder Electrolytes are present when there is insufficient water and electrolyte intake
With careful planning, it can be implemented in the short term	The diet is limited and strict, and long-term adherence is difficult for many people

Risks and complications of 7-day ketogenic diet

Seven-Day Ketogenic Diet Side Effects The seven-day ketogenic diet is usually more noticeable in the first few days, as the body is adjusting to the low carb diet. Some people experience headaches, fatigue, brain fog, or lethargy, sometimes called the keto flu. This condition is often temporary and improves with adequate water intake, salt and electrolyte intake, and proper sleep.

However, if the diet is implemented with wrong choices or if the person has an underlying disease, more serious complications may occur. Constipation due to lack of fiber, bad breath, muscle cramps, pressure drop and worsening kidney problems are some of the things that should be taken seriously. If the symptoms are severe or prolonged, it is not recommended to continue the one-week ketogenic diet without consulting a doctor. Possible side effects that may be experienced include:

• Headache and dizziness
• Weakness and fatigue
• Constipation or digestive problems
Bad breath and dry mouth
• muscle cramps due to electrolyte deficiency
• Low blood pressure or heart palpitations in some people

Conclusion

The 7-day ketogenic diet, which has long been used for purposes such as weight loss, diabetes control, cancer, and epilepsy, has a wide range of benefits. Although many researches prove the effectiveness of this diet; But this diet should not be too long, because it will be associated with side effects. The 7-day ketogenic diet can be useful for starting weight loss and reducing appetite, but only if it is done correctly and is suitable for your body. This diet is a short-term tool, not a magic solution to permanent weight loss. If you go back to your previous eating pattern after 7 days, there is a high probability of weight gain. If you are going to try the 7-day ketogenic weight loss diet, it is better to focus on the quality of food, do not exclude low-carb vegetables and be sure to drink enough water. B

Following this diet should be under the supervision of a nutritionist. You can connect with the best doctors through your doctor's website. In Doctoreto, in addition to the in-person appointment system, there is the possibility of online consultation of the nutrition doctor.

Your doctor takes care of your health!