{"id":25213,"date":"2021-07-27T21:09:19","date_gmt":"2021-07-27T21:09:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25213"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"2-week-keto-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/","title":{"rendered":"2-Week Keto Diet: The Beginner&#8217;s Guide To Successful Low-Carb Eating"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#What_Is_The_Keto_Diet_And_How_Does_It_Work\" >What Is The Keto Diet And How Does It Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#What_Is_Ketosis\" >What Is Ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Who_Is_This_Diet_For\" >Who Is This Diet For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#The_Benefits_Of_The_Keto_Diet\" >The Benefits Of The Keto Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Foods_To_Eat_On_A_Ketogenic_Diet_And_Foods_To_Avoid\" >Foods To Eat On A Ketogenic Diet And Foods To Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Foods_To_Eat_On_A_Keto_Diet_And_Foods_To_Avoid_What_Not_To_Eat\" >Foods To Eat On A Keto Diet And Foods To Avoid: What Not To Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Side_Effects_Of_The_Keto_Diet\" >Side Effects Of The Keto Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Bad_Breath\" >Bad Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Oily_Stools_And_Dehydration\" >Oily Stools And Dehydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Fatigue\" >Fatigue\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Headaches\" >Headaches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Muscle_Cramps\" >Muscle Cramps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Constipation\" >Constipation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Sample_2-Week_Keto_Diet_Meal_Plan\" >Sample 2-Week Keto Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_One_10\" >Day One (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Two_10\" >Day Two (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Three_10\" >Day Three (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Four_10\" >Day Four (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Five_10\" >Day Five (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Six_10\" >Day Six (10)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#Day_Seven_10\" >Day Seven (10)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you thinking of going on a 2-week keto diet? Before you do, you need to know whether this diet works and how you can get the most out of it. You also need a 2-week keto diet plan to keep you on track.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"keto diet\" width=\"1106\" height=\"622\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Although <a href=\"https:\/\/betterme.world\/articles\/keto-diet-and-breastfeeding\/\">extremely popular<\/a>, the keto diet can be frustrating for some, especially when one doesn&#8217;t understand how it works. So before you get to a 2-week keto diet, here&#8217;s everything you need to know to get this diet right and see results.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Keto_Diet_And_How_Does_It_Work\"><\/span><b>What Is The Keto Diet And How Does It Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A keto diet is a very low-carb, high-fat eating regime that divides your meals into three sections: 5-10% carbohydrates, 30-35% protein, and 55-60% fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). On a keto diet, you cut down on carbs and eat mostly protein and more fat, which forces your body to enter into a state of ketosis.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Ketosis\"><\/span><b>What Is Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ketosis is a state of metabolic process that happens when your body does not have enough carbohydrates from food sources to use for energy. To compensate, the body breaks down fat into substances called ketones and begins using them as its main source of fuel instead of glucose. If you&#8217;re new to keto or low-carb dieting, this may sound a little dubious. But there are tons of success stories out there about people who tried it and saw fantastic results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Contrary to what many people think, being in a state of ketosis is actually a very beneficial thing. While on a standard diet, most of your carbohydrates typically come from sugar sources such as bread and pasta. This causes your blood sugar levels to constantly rise and fall, which when coupled with metabolic disturbances such as insulin resistance, can lead to all sorts of health complications (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5174139\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you cut carbs down to a moderate level through the keto diet, your body will have to start breaking down fats into smaller molecules called fatty acids and ketone bodies that can be used as fuel instead. Ketones are produced in the liver when there are insufficient carbs from food for energy. In this state, glucose is not readily available, so your body will break down fats in the absence of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that it&#8217;s possible to enter a state of ketosis without counting calories or tracking macros with very little effort since most foods contain some amount of carbohydrates. The key factor is to restrict your carb intake so that you&#8217;re consistently below 30-50 grams of carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-carb-cycling\/\">Keto Carb Cycling: Benefits, How To Do It, And Meal Plans<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-45802 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207645.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Is_This_Diet_For\"><\/span><b>Who Is This Diet For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that not all people will be suitable candidates for the <a href=\"https:\/\/betterme.world\/articles\/keto-vs-paleo\/\">keto diet<\/a>. Those with certain medical conditions must check with a doctor first before beginning any sort of meal planning or exercise regime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some experts have commented on how the benefits of the keto diet may apply more generally across the population rather than just being limited to those who are obese or at risk for disease (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Further research is needed, but initial findings look very promising, especially when it comes to brain health and function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6286979\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_The_Keto_Diet\"><\/span><b>The Benefits Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When on a keto diet, your body becomes a <a href=\"https:\/\/betterme.world\/articles\/peanut-butter-on-keto-diet\/\">fat-burning<\/a> machine by default. Understandably, there are plenty of potential benefits associated with this lifestyle, including weight loss and better mental function and clarity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether or not you&#8217;ll experience these benefits\u00a0may depend on how strictly you follow this low-carb high-fat eating regime. Some people do better with a lot of fat, while others prefer moderate amounts. That&#8217;s why it&#8217;s important to test methods that work best for you.<\/span><\/p>\n<p><b>Achieving Weight Loss<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps the biggest reason why people love this diet is that it can help with <a href=\"https:\/\/betterme.world\/articles\/keto-weight-loss-plateau\/\">weight loss<\/a>. For many, the keto diet helps shed pounds rapidly by forcing your body to burn fat without going through drastic measures.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies have claimed that on average, an individual burns 400-600 extra calories when in a state of ketosis every day, as they spend on this type of eating regime and exercise regularly. This can mean you lose 1-2 pounds a week if you do it right (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3945587\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32611 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1024x576.jpg\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Reducing Inflammation And Improving Health<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you have increased amounts of glucose circulating throughout your system, it may lead to inflammation. Chronically high levels of inflammation have been linked to various types of illness such as heart disease and cancer. When you&#8217;re in a state of ketosis, the production and circulation of glucose are low, so there will be less stress on the body overall associated with inflammatory processes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7269727\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\">Ketosis<\/a> may also help your body get rid of the excess waste materials that have been built up over time in cells for various reasons. Many diseases and illnesses may result from this buildup so restoring regular functioning could be critical to good health (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7269727\/\">13<\/a>).<\/span><\/p>\n<p><b>Improving Heart Health<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-diet-yogurt\/\">Ketogenic diets<\/a> have been found to help lower blood triglycerides and regulate cholesterol levels which are particularly beneficial for people at risk of suffering from cardiovascular diseases such as stroke and myocardial infarction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7269727\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>Managing Type 2 Diabetes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A well-planned low-carb diet can also help manage Type 2 diabetes, preventing many complications that come with the disease. A ketogenic diet works by controlling blood sugar levels and reducing insulin resistance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566854\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). People with diabetes should always consult their doctor before making any major dietary changes, especially changes in carbohydrate intake.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-38930 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Having Better Mental Function And Clarity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re on a keto diet, some say that your brain also begins to work more efficiently, thanks to all the excess fats that are readily available as fuel. They&#8217;ve been shown in animals to improve cognitive function, mental clarity, and help in keeping stress at bay (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6286979\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This may make it an excellent lifestyle choice for those who tend to suffer from depression or anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also possible that the state of ketosis can help fight any underlying issues with cognition, including Alzheimer&#8217;s disease or dementia, due to a well-studied link between high sugar diets and cognitive decline (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6286979\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-and-pcos\/\">Keto And PCOS: How This Low-Carb Diet Helps Reduce Symptoms<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_On_A_Ketogenic_Diet_And_Foods_To_Avoid\"><\/span><b>Foods To Eat On A Ketogenic Diet And Foods To Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When following a <a href=\"https:\/\/betterme.world\/articles\/is-miracle-whip-keto\/\">keto diet<\/a>, it&#8217;s important to avoid carbs as much as possible. You should try to get most of your calories from foods with moderate amounts of fat while taking in enough protein for muscle repair and recovery.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-38923 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3975-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3975.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3975-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3975.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3975.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are some high-fat and low carb food items you can eat regularly:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meats such as pork, beef, and chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as macadamia nuts and pecans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados and olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grass-fed butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish including salmon, tuna, copra, and trout (these are excellent protein sources on a keto diet)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, fish consists almost entirely of fats in the form of omega-3 fatty acids. Omega 3s have been shown to improve brain volume, help with weight loss and reduce symptoms associated with heart disease, so they&#8217;re a good choice for the keto diet (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/17290-omega-3-fatty-acids\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any foods that you particularly crave, if they&#8217;re high in fat but low in carbs, should be consumed sparingly daily.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-38914 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306-1024x576.png\" alt=\"2-Week Keto Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_On_A_Keto_Diet_And_Foods_To_Avoid_What_Not_To_Eat\"><\/span><b>Foods To Eat On A Keto Diet And Foods To Avoid: What Not To Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoiding carbohydrates isn&#8217;t easy because they&#8217;re often hidden in most types of processed food products. As soon as you cut carbs from your diet, you&#8217;ll find that you&#8217;re eating fewer grains and cereals, pasta, bread, and rice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make things simpler for yourself, it&#8217;s essential to avoid these kinds of low-carb foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All types of sugar, including fructose corn syrup, evaporated cane juice, and dextrose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many fruits, especially bananas, melons such as watermelons and cantaloupe; dried fruit like raisins are on the list as well. Choose fruits that are high in fiber and water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wheat flour products containing gluten and grain products such as breakfast cereal or granola bars.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed foods, condiments, and dressings made with processed ingredients such as high-fructose corn syrup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low fat or diet products that are packed full of sugar alcohols like maltitol, xylitol, lactitol, or sorbitol.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Effects_Of_The_Keto_Diet\"><\/span><b>Side Effects Of The Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to this way of eating, you might not know what to expect on the 2-week <a href=\"https:\/\/betterme.world\/articles\/types-of-keto-diet\/\">keto diet<\/a>. Some side effects can occur when you first begin following a keto diet. However, most of the symptoms will disappear after 2-3 weeks of recovery, making it easier to stick with the diet over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common side effects are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bad_Breath\"><\/span><b>Bad Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people report that they experience &#8220;keto breath&#8221;, which is basically caused by their mouth drying out and having a metallic taste in their mouth. If this happens to you, then there&#8217;s no need to worry as it&#8217;s not an issue with your teeth. It may also be worth investing in some xylitol chewing gum that helps keep dental plaque at bay and neutralizes the bad odor in your mouth (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/keto\/side-effects-of-ketogenic-diet.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/\"><img decoding=\"async\" class=\"aligncenter wp-image-41521 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-5-1d0453f6f3.gif\" alt=\"BetterMe\" width=\"800\" height=\"450\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oily_Stools_And_Dehydration\"><\/span><b>Oily Stools And Dehydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since the keto diet causes your body to flush water out of its cells, it may be difficult for some people to avoid dehydration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4113752\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). In addition, oily stools and constipation are likely to occur after you&#8217;ve started following a keto diet as well (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/keto\/side-effects-of-ketogenic-diet.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). To combat this side effect, make sure you drink plenty of water or broth if you find yourself having diarrhea-type symptoms.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatigue\"><\/span><b>Fatigue<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people complain about feeling fatigued after starting the keto diet, but once again this is usually only temporary and goes away with time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). To prevent this from happening, try eating a larger amount of calories in a shorter period rather than going without food for several hours in a row.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Headaches\"><\/span><b>Headaches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people report headaches if they don&#8217;t take enough salt regularly. When you cut back on carbs from your diet, it&#8217;s important to ensure that you&#8217;re getting enough water and electrolytes. It&#8217;s also essential if you want to avoid feeling lethargic and struggling with low energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31973 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/10-1-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/10-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/10-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/10-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/10-1.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Cramps\"><\/span><b>Muscle Cramps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people notice that they experience muscle cramps when following a keto diet. This can be due to dehydration, low sodium levels, or a lack of potassium in your body. If you are experiencing muscle cramps, you may need to increase the amount of salt and\/or potassium you are getting (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/keto\/side-effects-of-ketogenic-diet.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Constipation\"><\/span><b>Constipation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people can lose weight when starting on a keto diet, but this is usually because their bodies are flushing excess water out and losing lean muscle tissue instead. If you find yourself struggling with constipation, then make sure you increase your intake of leafy greens and fibrous vegetables. It&#8217;s also a good idea to drink plenty of water so that your body stays hydrated at all times (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/keto\/side-effects-of-ketogenic-diet.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_2-Week_Keto_Diet_Meal_Plan\"><\/span><b>Sample 2-Week Keto Diet Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people find building a 2-week keto diet meal plan easy when they have examples of what others are eating. Instead of trying to count calories or calculate ratios, this method may work better for some people who simply need ideas on how to eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ketosis is a natural metabolic state that&#8217;s essential for life. Your body is primarily fuelled by fat, so your keto diet should consist mostly of high fats as well as a moderate amount of protein and very few carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meal plan for the first week on a ketogenic diet might look something like this:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-45797 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640-1024x576.png\" alt=\"Keto Recipes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One_10\"><\/span><b>Day One <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Eggs scrambled in butter with cooked bacon; coffee or tea without milk or sweeteners<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salad covered in cream cheese dressing and topped with grilled chicken breast, olives, and avocado slices; you can also eat ghee-coated nuts like macadamia nuts<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Steak wrapped in bacon served with sauteed mushrooms, spinach, and mashed cauliflower rice cakes made from flaxseed meal<\/span><\/li>\n<li><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Avocados, macadamia nuts, and celery filled with cheese slices or cream cheese\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two_10\"><\/span><b>Day Two <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Eggs scrambled in ghee with bacon; coffee or tea without milk<\/span><\/li>\n<li><b>Snack:<\/b><span style=\"font-weight: 400;\"> Macadamia nuts and cucumbers<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken with olive oil, avocado, and spinach salad topped with bacon bits<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Italian sausage served over spaghetti squash tossed in butter; a side of mushrooms cooked with ghee makes a good carb alternative dinner dish as well; sugar-free pudding made from coconut flour as dessert<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three_10\"><\/span><b>Day Three <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Eggs scrambled in butter and cheese; olives on the side; coffee or tea without milk<\/span><\/li>\n<li><b>Snack:<\/b><span style=\"font-weight: 400;\"> Celery slices filled with cream cheese<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salad covered in mayonnaise dressing; a slice of leftover pizza; keto rolls made by wrapping cheese slices in a slice of ham and eating it like a sandwich<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled steak or hamburger over butter lettuce with avocado; watermelon as a keto-approved carbohydrate side dish<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33008 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-1024x576.png\" alt=\"keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four_10\"><\/span><b>Day Four <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Zucchini pancakes made from ground zucchini, eggs, and ghee served with salt and pepper; coffee or herbal tea without milk or sweetener<\/span><\/li>\n<li><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Avocados filled with cheese slices<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Leftover vegetarian chili served over cucumber rounds\u00a0<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stuffed portobello mushrooms (with cheese wrapped in bacon); steamed butternut squash topped with mozzarella Cheese thickened cream soup<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five_10\"><\/span><b>Day Five <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Eggs scrambled in butter with ghee-coated nuts; coffee or tea without milk or sweeteners\u00a0<\/span><\/li>\n<li><b>Snack:<\/b><span style=\"font-weight: 400;\"> Keto rolls filled with cream cheese and ham\u00a0<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salad topped with leftover hamburger meat and cheese slices, olives, and bacon bits\u00a0<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Vegetarian chili served over shredded lettuce instead of spaghetti squash\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six_10\"><\/span><b>Day Six <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Eggs scrambled in ghee and served with bacon; herbal tea without milk or sweetener<\/span><\/li>\n<li><b>Snack:<\/b><span style=\"font-weight: 400;\"> Macadamia nuts and celery filled with cream cheese<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken thigh wrapped in lettuce leaves; keto rolls made by wrapping butter lettuce around mozzarella cheese slices<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Keto pizza (grilled zucchini topped with ground sausage, pepperoni, olives, and onion; then covered in grated parmesan cheese and olive oil); watermelon as a carbohydrate side dish\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven_10\"><\/span><b>Day Seven <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Meat pie made from spinach blended with cottage cheese, spices, almond flour, and egg served on top of fried zucchini slices; coffee or tea without milk or sweetener<\/span><\/li>\n<li><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Leftover Italian sausage and spinach pita pockets; keto rolls made by wrapping butter lettuce around mozzarella cheese slices\u00a0<\/span><\/li>\n<li><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cucumbers filled with cream cheese<\/span><\/li>\n<li><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Spicy shrimp served over butter lettuce tossed in olive oil, topped with bacon bits and a wedge of avocado; watermelon as the carbohydrate side dish<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These sample meal plans can help you get started. If you use them, be sure to adjust the amount of food you eat so that you&#8217;re eating a healthy keto diet for your body type. It&#8217;s also necessary to add some variety by occasionally eating different foods, especially vegetables. Find out what works best for you in terms of quantity and timing because everyone is different. Be sure to adjust your keto meal plan accordingly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207608.gif\" alt=\"keto diet\" width=\"1051\" height=\"591\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you thinking of going on a 2-week keto diet? Before you do, you need to know whether this diet works and how you can get the most out of it. You also need a 2-week keto diet plan to keep you on track. &nbsp; Although extremely popular, the keto diet can be frustrating for [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,174,176,175,173,151,172],"tags":[],"coauthors":[123,87],"class_list":["post-25213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto","category-keto-breakfast","category-keto-dinner","category-keto-lunch","category-keto-recipes","category-low-carb-diet","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2-Week Keto Diet: The Beginner&#039;s Guide To Successful Low-Carb Eating - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2-Week Keto Diet: The Beginner&#039;s Guide To Successful Low-Carb Eating\" \/>\n<meta property=\"og:description\" content=\"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"2-Week Keto Diet: The Beginner&#8217;s Guide To Successful Low-Carb Eating\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\"},\"wordCount\":2552,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg\",\"articleSection\":[\"Keto\",\"Keto Breakfast\",\"Keto Dinner\",\"Keto Lunch\",\"Keto Recipes\",\"Low Carb\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you thinking of going on a 2-week keto diet? Before you do, you need to know whether this diet works and how you can get the most out of it. You also need a 2-week keto diet plan to keep you on track.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\\\" alt=\\\"keto diet\\\" width=\\\"1106\\\" height=\\\"622\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although <a href=\\\"https:\/\/betterme.world\/articles\/keto-diet-and-breastfeeding\/\\\">extremely popular<\/a>, the keto diet can be frustrating for some, especially when one doesn't understand how it works. So before you get to a 2-week keto diet, here's everything you need to know to get this diet right and see results.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Keto Diet And How Does It Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A keto diet is a very low-carb, high-fat eating regime that divides your meals into three sections: 5-10% carbohydrates, 30-35% protein, and 55-60% fat (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). On a keto diet, you cut down on carbs and eat mostly protein and more fat, which forces your body to enter into a state of ketosis.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Ketosis?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Ketosis is a state of metabolic process that happens when your body does not have enough carbohydrates from food sources to use for energy. To compensate, the body breaks down fat into substances called ketones and begins using them as its main source of fuel instead of glucose. If you're new to keto or low-carb dieting, this may sound a little dubious. But there are tons of success stories out there about people who ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\",\"name\":\"2-Week Keto Diet: The Beginner's Guide To Successful Low-Carb Eating - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Keto\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/keto\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"2-Week Keto Diet: The Beginner&#8217;s Guide To Successful Low-Carb Eating\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"2-Week Keto Diet: The Beginner's Guide To Successful Low-Carb Eating - BetterMe","description":"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/","og_locale":"en_US","og_type":"article","og_title":"2-Week Keto Diet: The Beginner's Guide To Successful Low-Carb Eating","og_description":"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.","og_url":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"2-Week Keto Diet: The Beginner&#8217;s Guide To Successful Low-Carb Eating","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/"},"wordCount":2552,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg","articleSection":["Keto","Keto Breakfast","Keto Dinner","Keto Lunch","Keto Recipes","Low Carb","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you thinking of going on a 2-week keto diet? Before you do, you need to know whether this diet works and how you can get the most out of it. You also need a 2-week keto diet plan to keep you on track.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2_Week_Keto_Diet\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207606.gif\" alt=\"keto diet\" width=\"1106\" height=\"622\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Although <a href=\"https:\/\/betterme.world\/articles\/keto-diet-and-breastfeeding\/\">extremely popular<\/a>, the keto diet can be frustrating for some, especially when one doesn't understand how it works. So before you get to a 2-week keto diet, here's everything you need to know to get this diet right and see results.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Keto Diet And How Does It Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A keto diet is a very low-carb, high-fat eating regime that divides your meals into three sections: 5-10% carbohydrates, 30-35% protein, and 55-60% fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). On a keto diet, you cut down on carbs and eat mostly protein and more fat, which forces your body to enter into a state of ketosis.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Ketosis?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Ketosis is a state of metabolic process that happens when your body does not have enough carbohydrates from food sources to use for energy. To compensate, the body breaks down fat into substances called ketones and begins using them as its main source of fuel instead of glucose. If you're new to keto or low-carb dieting, this may sound a little dubious. But there are tons of success stories out there about people who ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/","url":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/","name":"2-Week Keto Diet: The Beginner's Guide To Successful Low-Carb Eating - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Thinking of going on a 2 week keto diet? Here are the basics, foods to eat, and a sample meal plan to help get you started.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/2-week-keto-diet\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1156801789.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/2-week-keto-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Keto","item":"https:\/\/betterme.world\/articles\/diets\/keto\/"},{"@type":"ListItem","position":4,"name":"2-Week Keto Diet: The Beginner&#8217;s Guide To Successful Low-Carb Eating"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=25213"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25213\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/25223"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=25213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=25213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=25213"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=25213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}