7 Day Keto Diet | One Week Free Keto Diet Plan

As the title says, it is not just a Free 7 Day Keto Diet Plan, it is more like a One Week Weight Loss Challenge. This is going to be a “to the point” article. So make sure you read it entirely to not miss anything. In this 7 Day Keto Diet Plan, I challenge you that if you do everything properly that I mentioned in this free guide, it is impossible that you don’t lose weight.

This Keto Diet Plan is tested over time and proven to work with unlimited health benefits.

What is a Keto Diet?

In simple words, the Keto diet is a low carb meal plan that you work on to lose weight. The meals to consider are those which have high protein, medium fat and low carbs. Keto diet is a super-fast way to lose weight in days. This diet plan time can be for 7 days to a couple of months.

Low carbs Benefits:

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Our body is designed in a way that it uses Carbs to produce energy for daily life. it gets carbs from the food we eat. When we eat low carbs food then the body starts to get energy from the fat in our food and the fat stored in our body or more specifically from the fat stored in our belly.

In this way, we lose weight faster than any other diet program or gym program.

7 Day Keto Diet:

Again, as I said in start it is one-week weight loss challenge program that you follow for 7 Days. By the way, it totally depends on your need how long you want to with it.

In this one week Keto diet plan, I am going to tell you a simple meal plan that you will have to eat throughout your day.

Don’t Worry its not a rocket science.

It’s very simple, easy, and works like a charm

Trust me, this 7-day keto diet plan is going to change your life if followed correctly.

Here is the 7 Day Keto Diet Plan:

Step 1: “Early to Bed Early to Rise

No, It is not just a “quote“, it is the “code” to a healthy life.

Wake Up Lights. 7 Days Keto Diet Plan, Benefits of waking u early

Sleeping early at night and waking up early in the morning not only makes your mind fresh but also prevent you from many harmful diseases. Also, you feel relax by waking up in the morning because you can do more things in your daytime as you have more time now. And When you are on this “7 Day Keto Diet Plan” you need more time to follow it properly. That’s why I think this step is most important in this Keto Diet Plan. And that’s why I took it as a first step in this one-week weight loss challenge.

Step 2: Morning Smoothie Time (MY Favorite Step)

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A glass of green smoothie at the start of your day is the best thing you can give yourself to start your day fresh. In a minute I am going to give you the recipe for this green smoothie so don’t worry. But first, let’s talk about

Why green Smoothie???

It’s an important question. The green smoothie is not only a healthy delicious drink plus the most effective way to lose weight fast even in a week and basically, the one I am talking about is what will enable you to lose weight fast in just 7 days. Smoothies contain all those ingredients that contain very low carbs that is why they are best and that is what we need. I drink this smoothie every day.

Green Smoothie Recipe:

1. One medium-sized cucumber.
2. One large Lemon or Lime.
3. Some mint leave (as much as you want)
4. Honey for taste (as much as you want)
5. One Glass of water (8 oz)

1. Cut Cucumber in small pieces.
2. Peel the lemon and cut into two. Make sure to take out seeds.
3. Put both into the blender.
4. Add water, mint, honey and blend them till everything is mixed up.

And that’s it. Your delicious green smoothie is ready, Put it in a glass and drink it.
Note: if you place smoothie in the refrigerator for an hour or two, it will taste better.

Step 3: It’s Breakfast Time( A Must Have Thing ):

Breakfast is an essential thing, you can’t leave it.

keto breakfast to lose weight Free Keto Diet Plan. 7 Day Keto Diet Plan | One week Weight loss challenge | Low Carb Benefits

Many people when they start dieting, the first thing they do is to cut off the breakfast. “WARNING” You must not do that.
What if I tell you that not eating breakfast is somehow related to your increase in weight plus can cause too much health risks. It is not the topic here so I am not going to talk about it here. (click here if you want to learn more)

Anyways, Remember you are on the 7 Day weight loss challenge, which means you are can’t take any risk etc. and you can’t leave your breakfast. it’s a must.

So, What should I eat at breakfast?

Simply, include things with high protein and fat with a very little amount of carbs. which means you need to exclude things with a high amount of carbs

High protein and High-fat things that you can use are:
1. Eggs
2. Spinach
3. Mozzarella cheese
4. Greek yoghurt
5. Black beans
6. Almonds
7. Chicken

Step 4: Drink Water More but with Cautions

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Drink as much water as possible. Water is essential too in a keto diet plan. Water need for a common man is 5 to 8 glass of water a day. Since you are on keto diet 8 glass of water is a must for you and if you can drink more it’s better.

1. Don’t drink cold water, instead drink warm.
2. Don’t drink water between or after your meal.
3. Drink water at least 20 minutes before the meal
and at least 1 hour and 30 minutes after your meal.
4. Drink Water more but slowly.

You might be asking why cautions. I have written a little article on that too. so Click here to get the answer to your why?

Step 5: Lunch Time (Small Meal)

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Yes, that’s right your lunch from now on will be a small meal. You will eat pretty much similar things that you ate in your breakfast but in a very small amount.
You can change your menu but the formula remains the same and never forget that you are on the keto diet for next 7 Days.

Step 6: Dinner Time (Medium Meal)

An Old Saying is:

Eat breakfast like a KING, eat lunch like a Beggar, and do your dinner like a Laborer

So yeah this 7-Day Keto diet plan that I am sharing with you runs all around this saying.

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And now it’s the third mealtime. i.e Dinner. You need to eat pretty much same things that I have told you in step 3 and step 5 of this free guide but this time a little less than breakfast and little more than your lunch and that’s it. Dinner is a medium meal that is a must to have, just like breakfast. At night when we sleep, our digestive system works faster and most efficient than the day so we need to give him something to digest otherwise it can disturb your sleep which is a very important part of life.

Step 7: Night Smoothie Time (loss weight while asleep)

Green Smoothie to lose weight Free Keto Diet Plan for you. 7 Day Keto Diet Plan | One week Weight loss challenge | Low Carb Benefits

Its 1 hour passed you had your dinner and now you are going to get some sleep. But wait there is the last step you need to take before you go to your bed. Just make yourself a green smoothie again that I gave you the recipe of in step 2 of this free 7 days weight loss keto diet plan.

Repeat this step by step low carbs diet every day at least for a week and I bet you will lose weight as much as you want.

Overview of 7 Day Free Keto Diet Plan:

  1. Step 1: Early to Bed Early to Rise, Keeps a man Healthy, Wealthy, and Wise.
  2. Step 2: Morning Smoothie Time (MY Favorite Step). A glass of green smoothie every morning. The recipe is given below.
  3. Step 3: It’s Breakfast Time( A Must Have Thing ). Have a healthy breakfast. Include low Carbs and Protein riched vegetables etc.
  4. Step 4: Drink Warm Water instead of Cold or Ice Water throughout your keto diet plan. It helps digest better.
  5. Step 5: Lunch Time (Small Meal)
  6. Step 6: Dinner Time (Medium Meal)
  7. Step 7: Night Smoothie Time. A glass of green smoothie at night means losing weight while asleep)

Thanks for spending your time reading article. I hope this free keto diet plan and step by step guide was helpful to you.

Related Article on our site “A2Z Awareness“:

  1. Easy Keto diet to lose weight fast| Lose weight in a week.
  2. Benefits of healthy Breakfast.
  3. Benefits of Drinking Warm Water.

28 thoughts on “7 Day Keto Diet | One Week Free Keto Diet Plan”

  1. I started this morning with 2 pieces of bacon, 2 eggs and cheese fried. I would like to join to get the 7 day diet plan specifically – if \i don’t eat quite enough or too much but the proper types of food, will I still lose weight? how do I join so I can see specifically what to eat for each meal for 7 days? If i go “out of ketosis” does that mean I fail?

    • Hi Marylou Spencer, thanks for spending your time reading this article. I’m happy to hear that you want to start your keto diet plan journey. First of all, follow what I have written in this article that will be a kickstart for you. Besides, I can see how much serious you are about the keto diet so I want to help you. Give mee your email, I have some very interesting and by far very reliable keto diet plan courses and suggestions that I will email you. Would that be cool?? Just visit them and see if you like or not.
      Good luck. 🙂

  2. thanks – should I accidentally ingest a small amount of sugar I was not aware was in an ingredient, does that negate the diet plan?

    • Yes absolutely, Honey has many benefits. It cleans the blood and gives strength and energy to your body and is best for the stomach. especially, if you consume it by mixing in warm water.

      Now coming to your second question, see this 7-day keto diet is a path to lose weight rapidly and it is obvious that you will lose weight if you give your full effort. Now to maintain that weight, it is again obvious you will have to keep your diet in order not all of it but you will have to take care of your health and eat in a way so that your weight doesn’t increase.

      Also, download this recommended ebook from this link for free and give it a read and let me know if you think its beneficial: https://drive.google.com/open?id=1JWxPhHGcOMp_B1LdFFl_jg8CyGk5yrwn

      Hope it helped you.
      Have a happy keto diet journey.

  3. I have started 7 day keto journey. Sir please let me know can I drink milk and what should be my diet plan as being pakistani?

    • Well, that’s great to hear. Good luck with that. And yes you can drink milk. But make sure you don’t drink cream on the milk. Milk is a huge source of energy so in the morning you can drink a glass of milk but make sure you stick to the keto diet plan. Milk contains fat so you must include things that are fat-free to balance your keto diet. Have a glass of smoothie before at least one hour of breakfast and after 1 hour of your dinner/supper. Main goal here is the routine and results will be on your way.

      Happy weight loss journey. 🙂

  4. Just gone through your article about Ketodiet.somewhere you mentioned paid diet program.i am kind of interested in your this program but want it on whoke basis as not for a week or two.need full month meal plan with maximum result.thanks .

    • Hi Ketoer, Here is a Paid diet program I have seen working for everybody I know. And the reason why I like to refer to this program is that it is based on a totally organic diet. “Chris Albert” who is the founder of this product does not talk about supplements or any drug etc. Plus he has a very smooth and lean body that he built a keto diet. And also, he gives 60 days money-back guarantee as well.

      Click Here to visit the Paid Keto Diet program page.Keto Camp

  5. Assalam U Alaikum. I am interested in following this diet plan and if it will work I would like to buy full paid keto diet.
    I have military medical and being overweight they give me till 10th feb to loose 5kgs, will this plan help me to get over it ?

    • Keto diet needs patience and a lot of hard work. If you can do that then it can work but in 5 days you can lose just a couple of pounds realistically. But if you want to lose more than 5 pounds then it will take couple of weeks with a disciplined diet and proper workout. One of my university fellows lost over 22 pounds in 3 months so I am talking from real example here.

  6. The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. This is a detailed beginner

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