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If you stumbled up this page and you are new to the low-carb diet concepts, I find it useful to get you through the basics of a keto diet before going straight to the 3-day meal plan that I prepared!
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What is a Ketogenic Diet?
A well-formulated ketogenic diet consists of eating healthy high-fat foods, moderate protein to your needs, and stay as low carb as possible (usually under 20g carbs).
A standard diet is usually high in carbs, and your body uses glucose as a primary source of energy.
If you want to learn more about the keto way of eating, read our complete keto diet beginner guide.
What is Ketosis?
By lowering the carb intake, the body enters a metabolic state called ketosis where your primary source of energy changes for glucose to ketones.
Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.
Ketones are actually the preferred fuel source for the muscles, heart, liver, and brain. These vital organs do not handle carbohydrates very well; in fact, they become damaged when we consume too many carbs.
What are the benefits of the keto diet?
Natural hunger and appetite control
Effortless weight loss and maintenance
Lower inflammation levels
Optimized cognitive function and improved memory
Decreased anxiety and mood swings
What are macros?
There are three major macronutrients ( ‘macros’) that the human body needs to function properly: carbohydrates, protein, and fats.
In carbohydrates, there are 4 calories per gram
In proteins, there are 4 calories per gram
And in lipids, there are 9 calories per gram
The macronutrient makeup of a keto diet is:
70 to 80% fat
20 to 55% protein
5 to 10% carbohydrate
What is keto-flu?
Keto-flu usually happens at the beginning of a keto diet and your body doesn’t know to use fat for fuel.
Most common symptoms of the ‘keto-flu’ or the ‘induction flu’:
headaches
nausea
upset stomach
lack of mental clarity (brain fog)
sleepiness
fatigue
diarrhea
low energy levels
I have a recipe that instantly relieves all the keto-flu symptomshere.
Make sure you include lots of foods high in electrolytes like fresh spinach, bone broth, pickles.
The most important
Special products I recommend having in your house before starting a keto meal plan!
The keto menu includes 3 meals and an optional keto snack.
Keto Meal Plan Day 1
Breakfast: Crustless Bacon & Cheddar Quiche
Lunch: BLT Chicken Salad
Dinner: Pork Chops Alfredo
Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
Dessert: 1 square sugar-free dark chocolate or a fat bomb!
Keto Meal Plan Day 2
Breakfast: Simple Bacon Egg Omelette
Lunch: Crustless Bacon & Cheddar Quiche
Dinner: 2 Roasted Chicken Thigh with skin on 2 cups baby spinach
Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
Dessert: 1 square sugar-free dark chocolate or a fat bomb!
Keto Meal Plan Day 3
Breakfast: Cream cheese pancakes with sugar-free syrup
Lunch: Fast Salad
Dinner: Grilled Salmon with 1 cup green beans cooked in 1 tbsp butter
Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
Dessert: 1 square sugar-free dark chocolate or a fat bomb!
For the detailed meal plan with macros and all the keto recipes click the link below and download the file. We also included a goal tracker at the end of the file to help you maximize your results.
3 DAY CLASSIC KETO FAT LOSS MEAL PLAN by Low Carb Spark
If you liked this meal plan, you will love my Accelerated Keto Program that comes with many benefits. Meal plan overview, weekly shopping lists, easy yet delicious recipes, macronutrients calculated for accelerated fat loss, a full start-up guide, and free life coaching and guidance from me in the Facebook group.
Let me know what are your results after following my free 3-day classic keto fat loss meal plan.
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Ioana
Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...
Getting into ketosis takes about two to four days, on average, because that's how long it takes for glycogen reserves to be depleted after someone starts eating a keto diet with under 50 grams of carbs per day.
The bottom line. Many people have found weight loss success using the keto diet. Nutritional ketosis is defined as blood ketone levels of 0.5 – 3 mmol/L, which also represents the optimal ketone range for weight loss. To achieve these levels, you need to significantly restrict your carb intake.
Also known as a keto 3 day fast, this extreme diet is used by some to help kickstart ketosis. During this time, you'll eat only eggs (at least 6 whole eggs a day), cheese (1 ounce of full-fat cheese per egg consumed), and butter (1 tablespoon / 15 grams), or another healthy fat per egg consumed.
Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.
On a 72-hour fast, you can potentially lose about two pounds of fat [1]. However, it's important to note that weight loss during a fast can vary depending on factors such as body size, activity level, and individual metabolism.
Fasting for 72 hours, also known as a three-day water fast, can have various effects on the body. Initially, your body will utilise stored glycogen for energy, leading to a decrease in blood sugar levels.As the fast continues, the body shifts into ketosis, burning fat for fuel.
In an exclusive interview with People, she revealed that she's lost weight because she's now taking her wellness seriously and walking more. She's never shared whether she has a gym routine but said “Walking in the city is quite the workout."
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
I apply the Pareto Principle to make My 80/20 Rule work with a keto and fasting lifestyle. I flip that principle to assess my diet and healthy lifestyle choices. When I eat or do healthy things 80% of the time I get great results.Then 20% of the time the foods are less healthy and I rest a little more than I should.
To recap, the best exercises to help get you into ketosis include HIIT, resistance training, steady-state cardio, and sprinting. However, remember that listening to your body and starting slow is essential if you're a beginner.
The 3-Day Diet claims dieters can lose up to 10 pounds in three days. Weight loss is possible on The 3 Day Diet, but only because it is very low in calories. And realistically, most of that weight is likely water weight and not fat loss because the diet is so low in carbohydrates.
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
The most accurate way to check if you are in ketosis is to test for ketone levels. This can be done in three ways: Using blood, breath or urine. Blood tests are the most accurate method of monitoring ketone levels, and are done by using a small amount of blood from a finger prick.
However, there are a few simple steps you can take for a keto boost that speeds up the process. In some cases, you can even enter into ketosis within 24 hours.
It's important to note that everyone's body is different, and the process of entering ketosis can vary from person to person. While some people may enter ketosis after a few days of fasting, others may take longer to reach this metabolic state.
Introduction: My name is Horacio Brakus JD, I am a lively, splendid, jolly, vivacious, vast, cheerful, agreeable person who loves writing and wants to share my knowledge and understanding with you.
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