Free 1400 Calorie Diet With Healthy Menu Plan For Every Day -

1400 Calorie Keto Diet Plan Help You To Reach Your Goal Weight, is your key to success on the keto diet for weight loss. Knowing which foods to eat (and which to avoid), meal prepping, and following a keto meal plan for weight loss will help you reach your macro goals and stay in ketosis. Below, a sample 1400 Calorie Keto Diet Plan 7-Day Keto Meal Plan is laid out for you — perfect for your first week on the keto diet.

1200 Calorie Meal Plan for Weight Loss

Feel free to follow the 1400 Calorie meal plan it to the letter or tailor it to your individual goals. Before you dive into the meals, review how to calculate your macros and which foods are keto-friendly. This will set you up for success after your initial week on the keto diet for weight loss.

Which Version of Keto diet Should You Follow?

What is keto-adaptation and what does it feel like?

Do you want to finally lose the stubborn excess body weight you’ve been lugging around?

Are you looking for better mental clarity and more energy?

Will you be using a keto diet to lower your blood sugar and cholesterol levels and find better overall health?

Your approach to the keto diet for weight loss will differ depending upon your individual goals. Below are a few common keto objectives, and the keto diet type best suited for accomplishing each.

For Fat Loss And Overall Health: Standard Ketogenic Diet

The standard keto diet (SKD) is the most common approach to keto and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. They might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels. The basic rules for standard keto diet are:

Consume of 20-50 gramsof net carbs per day
Consume moderate amounts of protein
Consume high amounts of fat

An intake of 30 grams of net carbohydrates or less will typically induce ketosis.

For Improved Workout Performance: Targeted Keto Diet

The targeted keto diet (TKD) for weight loss is ideal for maintaining exercise performance, and therefore best for athletes or those who follow a rigorous training schedule. How does it work? The targeted 1400 Calorie keto diet for weight loss allows for glycogen re-synthesis without interrupting ketosis for extended periods of time.

To follow The targeted keto diet, use these guidelines:

Consume 25-50 grams of carbs per day
Consume highly digestible carbs 30 minutes to one hour prior to exercise
Consume high amounts of fats and moderate amounts of protein

For Those Who Need More Protein: High-Protein Keto Diet

If you lift four times or more per week, you might find you require more protein on the keto diet for weight loss. While the standard keto diet typically limits protein intake to 20% of total calories, the high protein keto diet (HPKD) requires 35% of total calories come from protein.

To follow the high protein keto diet, try this:

Consume 35% of total calories from protein
Consume 60% of total calories from fat
Consume 5% of total calories from net carbs

Calculate Your Macronutrients

Macronutrient ratios are very important on a keto diet. The macro ratios on a keto diet typically look like this (for simplicity’s sake, the following percentages are based on the standard keto diet approach):

High fat: 70-80% of your calories
Moderate protein: 20-25%
Low carb: 5-10%

Start by using our 1400 Calorie macro calculator below to help you determine what and how much of each category to eat based on your specific body composition and lifestyle. You’ll have a rough estimate of how many grams of fat, protein, and carbs your meals need to cover over the course of one day.

INSTRUCTIONS With Keto Diet For Weight Loss

Select the Standard KetoCalculatorfor a classic keto diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate

Plan Your Keto Diet Plan

Now that you’ve calculated your macros, pick one day each week to sit down and plan out your keto diet meals for the next seven days. Your first week on the keto diet plan is covered below, but after that, you’ll want to check the new recipes on the Perfect Keto diet website and add them to your repertoire so you’re never bored.

If you come across other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or visit the Ultimate 1400 Calorie Keto Diet Foods to plan your keto diet meals for weight loss. Before you go grocery shopping, consider

When planning your ket diet meals for the week, considering the following:

How many people in your home will be eating the meals (How many servings will you need to make?)
Do you want to make enough for leftovers the next day?
How do you want to structure each day? Do you plan to eat breakfast every morning, or will you fast through breakfast

and only eat lunch and dinner?

Once your meals are planned out, make a shopping list with the ingredients you’ll need for each meal and head out to the store.

Start Cooking Your Keto Diet Meal

You have your keto diet meals planned. You have your ingredients. Now everything comes down to the specifics. Maybe you’ll want to prep and cook most of your keto diet meals on your day off and store them for easy grab ‘n go during your hectic work week. Consider what fits your schedule and lifestyle most. That’s the easiest way to stick with it.

Keto Diet FAQs – Frequently Asked Questions

Many people have questions about the ketogenic diet before they get started. So, we’ve compiled a list of answers to the frequently asked questions that people have.

WHAT IS KETO-ADAPTATION AND WHAT DOES IT FEEL LIKE?

The term keto-adaptation refers to your body’s transition from burning primarily glucose as fuel, to being able to also use ketones produced from burning body fat.

It will take a few days or weeks to feel your absolute best on keto. You may experience symptoms of carbohydrate withdrawal at first, but once you become fat-adapted, you’ll find that you won’t crave carbs as much anymore.

WHAT IS THE “KETO FLU” AND HOW CAN I AVOID IT?

Your body has always relied on glucose as its primary source of energy. Therefore, when you cut carbohydrates drastically, the body is essentially freaking out, until it eventually switches its metabolism to burning fat.

This period of adaptation causes the mild physical weakness or lack of energy typical of the flu. This state is temporary and the transition can be facilitated by a few preventive measures, such as keeping hydrated and having enough salt. Visit our keto side effects page to know more about effective ways to help circumvent the keto flu.

HOW LONG DOES IT TAKE TO BECOME KETO-ADAPTED?

Most research papers and anecdotal evidence you’ll come across state that keto-adaptation can last up to four weeks. The more determined you are to avoid carbs in the first weeks of a ketogenic diet, the quicker you’ll be over the hump on your keto-adaptation. You can also hasten it by engaging in any form of sustained physical activity which will force your body to tap into its fat stores.

WHAT DOES BEING IN A STATE OF KETOSIS MEAN?

Being in a state of ketosis means that your body, more precisely your liver, is producing higher levels of ketone bodies to supply energy for your brain, heart and muscles. For that to happen, carbohydrates need to be sufficiently restricted and your protein intake capped at a certain level – which is explained in our protein and keto page. A state of ketosis can come and go through any day but with time you’ll learn how to stay ketotic for longer.

HOW CAN I TELL IF I AM IN KETOSIS?

There are a few telltale signs that you are in ketosis. If you wake up with a fruity, metallic taste in your mouth, also called keto breath, it is an indication that your body is effectively manufacturing ketones. You could also experience a certain mental sharpness when the body runs high on ketones.

For those looking to be more sure of whether ketosis is taking place, you can use home tests such as blood tests, urine tests or a breathalyser to test your level of ketosis.

WHAT MAY PUT ME OUT OF KETOSIS AND HOW CAN I GET BACK INTO IT QUICKLY?

It is easy to get out of ketosis. It will usually happen immediately after meals, even if they contain a small to medium amounts of carbs, and can last for up to a few hours. This is normal, your body will always choose to revert back to glucose if some is available.

We don’t recommend hacking ketosis with keto esters (essentially artificial ketones you ingest), as they are not fully clinically tested yet. However, there are a few things that can help promote a state of ketosis. These include incorporating periods of fasting or consuming certain types of fat that are very ketogenic, like MCTs.

You can visit our supplements on keto page to find out more about this..

SHOULD I TRACK MY KETONES LEVELS? IF YES, HOW?

Should I track my ketones levels? If yes, how?

There are a few ways that you can track your ketone levels, depending mainly on your budget. Urine ketone strips are the easiest to come by and they are relatively cheap, which enables you to test more often. However, they only give you an estimation of the range of your ketone levels. If you want to gain a bit more insights about how your body is handling your ketogenic diet, you may want to check out our guide to measuring ketones on a ketogenic diet.