{"id":26181,"date":"2021-08-20T20:48:08","date_gmt":"2021-08-20T20:48:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26181"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"14-day-keto-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/","title":{"rendered":"14-Day Keto Diet: The Ultimate Diet For Weight Loss"},"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\/14-day-keto-diet\/#What_Is_A_Ketogenic_Diet_Plan\" >What Is A Ketogenic Diet Plan?<\/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\/14-day-keto-diet\/#How_Many_Carbs_Should_I_Eat_On_Keto\" >How Many Carbs Should I Eat On Keto?<\/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\/14-day-keto-diet\/#14-Day_Keto_Diet_Menu_What_Foods_Should_Be_On_Your_Grocery_List\" >14-Day Keto Diet Menu: What Foods Should Be On Your Grocery List?<\/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\/14-day-keto-diet\/#Sample_Meal_For_A_14-Day_Keto_Diet\" >Sample Meal For A 14-Day 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-5\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#Breakfast_%E2%80%93_Cream_Cheese_Pancakes\" >Breakfast &#8211; Cream Cheese Pancakes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#Snack_%E2%80%93_Cheesy_Garlic_Bread\" >Snack &#8211; Cheesy Garlic Bread<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#Lunch_%E2%80%93_Creamy_Chicken\" >Lunch &#8211; Creamy Chicken<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#Dinner_%E2%80%93_Broccoli_Cheddar_Soup\" >Dinner &#8211; Broccoli Cheddar Soup<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#How_To_Make_A_14-Day_Carb_Friendly_Keto_Diet\" >How To Make A 14-Day Carb Friendly 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-10\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#Meal_1_%E2%80%93_Low_Carb_Oats\" >Meal 1 &#8211; Low Carb Oats<\/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\/14-day-keto-diet\/#Meal_2_%E2%80%93_Peanut_Butter_Smoothie\" >Meal 2 &#8211; Peanut Butter Smoothie<\/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\/14-day-keto-diet\/#Meal_3_%E2%80%93_Low_Carb_Protein_Lasagna\" >Meal 3 &#8211; Low Carb Protein Lasagna<\/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\/14-day-keto-diet\/#Meal_4_%E2%80%93_Egg_Cobb_Salad\" >Meal 4 &#8211; Egg Cobb Salad<\/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\/14-day-keto-diet\/#What_Is_Speed_Keto\" >What Is Speed Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you considering trying out a 14-day keto diet and are unsure about how to go about it? If so, then you are in the right place. The ketogenic diet is one of the most popular weight loss diets today. While some may consider its rules to be strict and hard to follow, others have found that despite the naysayers, this diet is what finally helped them lose stubborn extra pounds.<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207609.gif\" alt=\"Keto Tips\" width=\"1070\" height=\"602\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you are not sure if this eating plan is for you, then trying out a keto 14-day diet plan may be a good idea. Two weeks on the meal plan will give you a good feel for what it&#8217;s like, if the meals are to your liking and most of all, give you some time to evaluate how your body reacts to the plan before you jump in with both feet.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Ketogenic_Diet_Plan\"><\/span><b>What Is A Ketogenic Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite the fact that this eating plan seems to have taken the world by storm, some people are still a little unfamiliar with it. So what is the <a href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\">keto diet plan<\/a>? This is an eating plan that primarily consists of meals that have high fats, moderate proteins, and very low carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An important fact to note is that this diet can be further broken down into four different variations which are (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Standard ketogenic diet <\/b><span style=\"font-weight: 400;\">(SKD) &#8211; This is the most common type that consists of foods that are low-carbohydrate with moderate-protein and high-fat components. The macros in SKD are typically made up of 70 percent fat, 20 percent protein and 10 percent carbohydrates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Cyclical ketogenic diet <\/b><span style=\"font-weight: 400;\">(CKD) &#8211; Unlike SKD that calls for the consumption of low carb meals throughout, CKD cycles through periods of the consumption of higher-carbohydrates. A typical cyclical keto diet has five standard ketogenic diet days followed by two high-carbohydrate days per cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Targeted ketogenic diet <\/b><span style=\"font-weight: 400;\">(TKD) &#8211; On this variation people are allowed to eat more carbohydrates on days that include intensive physical workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-protein ketogenic diet <\/b><span style=\"font-weight: 400;\">(HPHD) &#8211; This is a slight twist in the standard ketogenic diet. This high protein ketogenic diet calls for more protein in the diet with macros being around 60 percent fat, 35 percent protein and 5 percent carbohydrates.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-bulletproof-coffee\/\">Keto Bulletproof Coffee: The Perfect Zero Carb Pick-Me-Up For Weight Loss<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33343 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-1024x576.png\" alt=\"14 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Carbs_Should_I_Eat_On_Keto\"><\/span><b>How Many Carbs Should I Eat On Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we have seen above, despite what variant of the <a href=\"https:\/\/betterme.world\/articles\/keto-carb-cycling\/\">diet<\/a> you are on, your carbohydrates are usually supposed to be very low. <\/span><i><span style=\"font-weight: 400;\">The NewYork Times<\/span><\/i><span style=\"font-weight: 400;\"> states that this eating plan is stricter than other low-carb diets, not only because of how low your carbs should be but also because, unlike other popular low-carb diets, this eating plan does not allow the increase or<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\"> <span style=\"font-weight: 400;\">re-introduction of carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> to the meal plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how many carbs will you be consuming on your 14-day keto diet meal plan? If you will be following the SKD meal plan you are allowed to have anywhere between 20 grams to 50 grams of carbs per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This will help your body stay in ketosis &#8211; a process whereby your body burns its fat stores turning them into ketones which it then uses as fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that ketosis only happens when your body is deprived of enough carbohydrates which prevent it from having glucose &#8211; the typical fuel for the body.<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32259 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png\" alt=\"14 day keto diet\" width=\"807\" height=\"454\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 807w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 768w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"14-Day_Keto_Diet_Menu_What_Foods_Should_Be_On_Your_Grocery_List\"><\/span><b>14-Day Keto Diet Menu: What Foods Should Be On Your Grocery List?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before trying to figure out what the ultimate 14-day keto diet meal plan should look like, you must first ensure that you have all the right foods in the house. Here is a simple example of a keto diet grocery list to help you get your fridge and pantry in order:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-46\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Vegetables<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Protein<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fats & Oils<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Dairy & Eggs<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpinach\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChicken\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCoconut Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmond Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKale\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeef\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGhee\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCoconut Milk\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCabbage\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSalmon\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tButter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCheeses\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBroccoli\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTurkey\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOlive Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSour Cream\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCucumber\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTuna\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMCT Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHeavy Cream\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMushrooms\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBone Broth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAvocado Oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEggs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBell Pepper\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPork\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tZucchini\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShrimp\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCelery\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMackerel\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tArugula\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSardines\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-47\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fruits<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Nuts & Seeds<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Snacks & Misc.<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Pantry<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAvocados\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChia Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNutritional Yeast\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmond Flour\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStrawberries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmonds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDark Chocolate\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSugar Free Salad Dressing\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTomatoes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSunflower Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tZero Calorie Sweeteners\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTofu\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRaspberries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSesame Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNut Butters\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMayonnaise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBlackberries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPecans\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBroth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKetchup  (sugar free)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOlives\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPistachios\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Meal_For_A_14-Day_Keto_Diet\"><\/span><b>Sample Meal For A 14-Day Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Following is a simple example of meals that you can have during your<\/span><a href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\"> <span style=\"font-weight: 400;\">two-week keto diet<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-45829 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207622.png 1787w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_%E2%80%93_Cream_Cheese_Pancakes\"><\/span><strong>Breakfast &#8211; Cream Cheese Pancakes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being on <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-keto-diet\/\">keto<\/a> does not mean that you have to give up on pancakes. A little tweak in the ingredients can quickly make them keto approved<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 113 g room temperature cream cheese, 2 large eggs, 1\/4 cup almond, 1\/2 tsp baking powder, 1\/4 tsp salt, butter<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 2 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 329. Fats: 30.2 g, Protein: 10.1 g, Carbs: 5.4 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">The Kitchn <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.thekitchn.com\/recipe-the-easiest-low-carb-cream-cheese-pancakes-243362\"><span style=\"font-weight: 400;\">12<\/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=14-Day_Keto_Diet\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_%E2%80%93_Cheesy_Garlic_Bread\"><\/span><strong>Snack &#8211; Cheesy Garlic Bread<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like with the pancakes, you can still enjoy bread on <a href=\"https:\/\/betterme.world\/articles\/keto-diet-and-breastfeeding\/\">ketogenic diet<\/a> as long as you figure out how to substitute traditional ingredients<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 4 cups mozzarella cheese, 4 tbsp cream cheese, 2 cups almond flour, 1 tbsp baking powder, 1 tbsp white vinegar, 2 eggs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">27 g butter, 1 garlic clove, 1.5 tbsp finely chopped parsley, 1 tsp sea salt<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 8 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 388. Fats: 32 g, Protein: 19 g, Carbs: 3 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get the recipe from <\/span><i><span style=\"font-weight: 400;\">Diet Doctor <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/keto-mozzarella-bread-tree-with-garlic-butter\/servings\/8\"><span style=\"font-weight: 400;\">7<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-1024x576.png\" alt=\"14 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4605.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_%E2%80%93_Creamy_Chicken\"><\/span><strong>Lunch &#8211; Creamy Chicken<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High in protein and with no carbs, this meal will keep you full and in <a href=\"https:\/\/betterme.world\/articles\/keto-vs-paleo\/\">ketosis<\/a> until dinner.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 680 g boneless skinless thinly sliced chicken breasts, 2 tbsp olive oil, 1 cup heavy cream, 1\/2 cup chicken broth, 1 tsp garlic powder, 1 tsp Italian seasoning, 1\/2 cup Parmesan cheese, 1 cup chopped spinach, 1\/2 cup sun dried tomatoes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 6 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 368. Fats: 25 g, Protein: 30 g, Carbs: 7 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">The Recipe Critic <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/therecipecritic.com\/creamy-tuscan-garlic-chicken\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_%E2%80%93_Broccoli_Cheddar_Soup\"><\/span><strong>Dinner &#8211; Broccoli Cheddar Soup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A bowl of keto friendly soup to end your day right.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 2 tbsp butter, 1\/8 cup white onion, 1\/2 tsp finely minced garlic, 2 cups chicken broth, salt and pepper to taste, 1 cup chopped broccoli, 1 tbsp cream cheese, 1\/4 cup heavy whipping cream, 1 cup shredded cheddar cheese, 2 slices cooked and crumbled bacon, 1\/2 teaspoon xanthan gum<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes 4 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 285. Fats: 24 g, Protein: 12 g, Carbs: 3 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get the recipe from <\/span><i><span style=\"font-weight: 400;\">Hey Keto Mama <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.heyketomama.com\/keto-broccoli-cheddar-soup\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Total Intake for the Day<\/b><span style=\"font-weight: 400;\">: <\/span><i><span style=\"font-weight: 400;\">Calories: 1370. Fats: 111.2 g, Protein: 71.1 g, Carbs: 18.4 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-keto-diet\/\">1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_A_14-Day_Carb_Friendly_Keto_Diet\"><\/span><b>How To Make A 14-Day Carb Friendly Keto Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As we have seen above people on the <a href=\"https:\/\/betterme.world\/articles\/peanut-butter-on-keto-diet\/\">ketogenic diet<\/a> are advised to keep their carbs as low as possible to allow their bodies to remain in ketosis. This means keeping the amount to as low as 20 grams or about 50 grams &#8211; on the higher side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While most people on this eating plan prefer to keep their carbs on the lower side, sometimes you may feel like you want to have a little more carbs on your macros for the day. If you are looking to do this, here is a one-day meal plan that you can use as a blueprint to help you 14-day keto diet plan that is slightly higher in carbohydrates.<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32570 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1024x576.jpg\" alt=\"14 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_1_%E2%80%93_Low_Carb_Oats\"><\/span><strong>Meal 1 &#8211; Low Carb Oats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since oats are not <a href=\"https:\/\/betterme.world\/articles\/keto-weight-loss-plateau\/\">keto friendly<\/a>, we shall be replacing them with different keto friendly ingredients that are not only good for you but will mimic the porridge consistency of traditional oatmeal<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 1\/2 cup of water, 2 tbsp hemp hearts, 2 tbsp almond flour, 2 tbsp unsweetened shredded coconut, 1 tbsp flaxseed meal, 1 tbsp chia seeds, 1\/4 tsp stevia, 1 pinch salt, 1\/2 tsp vanilla extract<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 453. Fats: 36 g, Protein: 18 g, Carbs: 15 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get the recipe from <\/span><i><span style=\"font-weight: 400;\">Healthy Sweets and Eats <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.healthysweeteats.com\/my-favorite-noatmeal-aka-low-carb-oat-free-porridge-the-basic-recipe-and-6-variations\/?cn-reloaded=1\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_2_%E2%80%93_Peanut_Butter_Smoothie\"><\/span><strong>Meal 2 &#8211; Peanut Butter Smoothie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are on a weight loss or healthy eating journey, healthy snacks are a good option to have as they prevent you from reaching for junk foods. This<\/span><a href=\"https:\/\/betterme.world\/articles\/peanut-butter-on-keto-diet\/\"> <span style=\"font-weight: 400;\">peanut butter<\/span><\/a><span style=\"font-weight: 400;\"> smoothie is not only keto friendly, but it&#8217;s also healthy and quite filling.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 1 cup of unsweetened vanilla almond milk, 1 cup crushed ice, 1\/4 cup cubed avocado, 3 tbsp monk fruit, 2 tbsp creamy peanut butter, 1 tbsp unsweetened cocoa powder<\/span><\/p>\n<p><b>Directions<\/b><span style=\"font-weight: 400;\">: Place all your ingredients in a blender and blend until smooth. Serve immediately<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 298. Fats: 23 g, Protein: 10 g, Carbs: 16 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">Food Faith Fitness <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.foodfaithfitness.com\/peanut-butter-keto-low-carb-smoothie-with-almond-milk\/\"><span style=\"font-weight: 400;\">11<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-45814 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607-1024x577.png\" alt=\"Keto Diet\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607-1633x920.png 1633w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207607.png 1786w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_3_%E2%80%93_Low_Carb_Protein_Lasagna\"><\/span><strong>Meal 3 &#8211; Low Carb Protein Lasagna<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of using normal lasagna sheets which are very high in carbs, we shall be replacing them with thinly sliced chicken breasts for a high protein, low carb meal.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 1 tbsp olive oil, 28 g chopped yellow onion, 1 minced garlic clove, 170 g fresh Italian sausage, 170 g ground beef, 250 g ricotta cheese, 500 ml unsweetened marinara sauce, half an egg, 1\/4 tsp sea salt, 110 g sliced deli chicken breast, 170 g sliced mozzarella cheese, 60 g shredded Parmesan cheese<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 6 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 474.5. Fats: 30.2 g, Protein: 44 g, Carbs: 8.5 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get the recipe from <\/span><i><span style=\"font-weight: 400;\">Diet Doctor <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/easy-protein-noodle-low-carb-lasagna\/servings\/6\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_4_%E2%80%93_Egg_Cobb_Salad\"><\/span><strong>Meal 4 &#8211; Egg Cobb Salad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eggs are the perfect keto food and mixing them with a couple of vegetables and some bacon makes them even tastier.<\/span><\/p>\n<p><b>Ingredients<\/b><span style=\"font-weight: 400;\">: 3 tbsp mayonnaise, 3 tbsp Greek yogurt, 2 tbsp red wine vinegar, 8 hard-boiled eggs, 8 bacon strips &#8211; cooked and crumbled, 1 thinly sliced avocado, 1\/2 cup crumbled blue cheese, 1\/2 cup halved cherry tomatoes, 2 tbsp chopped chives<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 6 servings<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 254.2. Fats: 19.2 g, Protein: 15.2 g, Carbs: 4.3 g<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Get recipe from <\/span><i><span style=\"font-weight: 400;\">Delish <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.delish.com\/cooking\/recipe-ideas\/a19484613\/cobb-egg-salad-recipe\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Total Intake for The Day: <\/b><i><span style=\"font-weight: 400;\">Calories: 1420.2. Fats: 106.2 g, Protein: 71.2 g, Carbs: 46.3 g<\/span><\/i><\/p>\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=14-Day_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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32568 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1024x576.jpg\" alt=\"14 day keto diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Speed_Keto\"><\/span><b>What Is Speed Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a new variation of the ketogenic diet that combines<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-keto-bodybuilding\/\"> <span style=\"font-weight: 400;\">intermittent fasting and keto<\/span><\/a><span style=\"font-weight: 400;\">. However, unlike other IF and keto diets, speed keto requires its consumers to reduce their meals to just one meal a day. Basically, you can use this variation as<\/span><a href=\"https:\/\/betterme.world\/articles\/keto-omad\/\"> <span style=\"font-weight: 400;\">keto OMAD<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">womenshealthmag.com, <\/span><\/i><span style=\"font-weight: 400;\">this eating plan was created by Harlan Kilstein who claims that this variation of the diet will not only help further simplify this diet, but it will also help people reach ketosis faster and even push them to get over a weight-loss plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite what Harlan says about his diet, experts insist that this is not a healthy diet and people should not be tempted to try it as a weight loss method. Not only is Speed Keto not sustainable in the long term but is also basically a form of starvation diet that provides your body with too few calories and nutrient dense foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have also shown that OMAD diets, despite their increase in popularity, are not that good for you.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study by <\/span><i><span style=\"font-weight: 400;\">The American Journal of Clinical Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> posted online in 2009 showed that unlike people who ate 3 meals a day, those who only had One Meal A Day had greater reductions in fat mass and a significant decrease in concentrations of cortisol.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, they also experienced a significant increase in hunger, a significant modification of body composition, including reductions in fat mass; significant increases in blood pressure and in total, LDL and HDL cholesterol concentrations. All this left them with higher risk of hematologic and cardiovascular diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2645638\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another study posted online in 2007 showed that eating just one meal a day leads to elevated fasting glucose levels and impaired morning glucose tolerance associated with a delayed insulin response (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17998028\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/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;\">A 14-day keto diet is the perfect meal plan for anyone looking to try a new weight loss eating plan without fully committing to a lifestyle change. Please remember to first speak with your doctor before changing your diet, especially if you have any underlying issues.<\/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=14-Day_Keto_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207607.gif\" alt=\"keto diet\" width=\"985\" height=\"554\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2645638\/\"><span style=\"font-weight: 400;\">A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults<\/span><\/a><span style=\"font-weight: 400;\"> (2009, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.delish.com\/cooking\/recipe-ideas\/a19484613\/cobb-egg-salad-recipe\/\"><span style=\"font-weight: 400;\">Cobb Egg Salad<\/span><\/a><span style=\"font-weight: 400;\"> (2019, delish.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/therecipecritic.com\/creamy-tuscan-garlic-chicken\/\"><span style=\"font-weight: 400;\">Creamy Tuscan Garlic Chicken<\/span><\/a><span style=\"font-weight: 400;\"> (2021, therecipecritic.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.dietdoctor.com\/recipes\/easy-protein-noodle-low-carb-lasagna\/servings\/6\"><span style=\"font-weight: 400;\">Easy protein noodle low-carb lasagna<\/span><\/a><span style=\"font-weight: 400;\"> (2021, dietdoctor.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17998028\/\"><span style=\"font-weight: 400;\">Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heyketomama.com\/keto-broccoli-cheddar-soup\/\"><span style=\"font-weight: 400;\">Keto Broccoli Cheddar Soup<\/span><\/a><span style=\"font-weight: 400;\"> (2018, heyketomama.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.dietdoctor.com\/recipes\/keto-mozzarella-bread-tree-with-garlic-butter\/servings\/8\"><span style=\"font-weight: 400;\">Keto mozzarella bread tree with garlic butter<\/span><\/a><span style=\"font-weight: 400;\"> (2021, dietdoctor.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">Ketogenic Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">Ketogenic diets: Boon or bane?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthysweeteats.com\/my-favorite-noatmeal-aka-low-carb-oat-free-porridge-the-basic-recipe-and-6-variations\/?cn-reloaded=1\"><span style=\"font-weight: 400;\">My Favorite Noatmeal<\/span><\/a><span style=\"font-weight: 400;\"> (2016, healthysweeteats.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.foodfaithfitness.com\/peanut-butter-keto-low-carb-smoothie-with-almond-milk\/\"><span style=\"font-weight: 400;\">Peanut Butter Keto Low Carb Smoothie With Almond Milk<\/span><\/a><span style=\"font-weight: 400;\"> (2021, foodfaithfitness.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.thekitchn.com\/recipe-the-easiest-low-carb-cream-cheese-pancakes-243362\">Recipe: The Easiest Low-Carb Cream Cheese Pancakes<\/a> (2020, thekitchn.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you considering trying out a 14-day keto diet and are unsure about how to go about it? If so, then you are in the right place. The ketogenic diet is one of the most popular weight loss diets today. While some may consider its rules to be strict and hard to follow, others have [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":26187,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71,174,176,175,173,172],"tags":[],"coauthors":[109],"class_list":["post-26181","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-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>14-Day Keto Diet: The Ultimate Diet For Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? Check out this article to learn more and get a sample meal idea. What are you waiting for?\" \/>\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\/14-day-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14-Day Keto Diet: The Ultimate Diet For Weight Loss\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? Check out this article to learn more and get a sample meal idea. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/14-day-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\/08\/shutterstock_1276763455.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\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=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/2b343e957af74101c19fa4e6575226f8\"},\"headline\":\"14-Day Keto Diet: The Ultimate Diet For Weight Loss\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\"},\"wordCount\":2071,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1276763455.jpg\",\"articleSection\":[\"Keto\",\"Keto Breakfast\",\"Keto Dinner\",\"Keto Lunch\",\"Keto Recipes\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you considering trying out a 14-day keto diet and are unsure about how to go about it? If so, then you are in the right place. The ketogenic diet is one of the most popular weight loss diets today. While some may consider its rules to be strict and hard to follow, others have found that despite the naysayers, this diet is what finally helped them lose stubborn extra pounds.<\/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=14-Day_Keto_Diet\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207609.gif\\\" alt=\\\"Keto Tips\\\" width=\\\"1070\\\" height=\\\"602\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you are not sure if this eating plan is for you, then trying out a keto 14-day diet plan may be a good idea. Two weeks on the meal plan will give you a good feel for what it's like, if the meals are to your liking and most of all, give you some time to evaluate how your body reacts to the plan before you jump in with both feet.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Ketogenic Diet Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Despite the fact that this eating plan seems to have taken the world by storm, some people are still a little unfamiliar with it. So what is the <a href=\\\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\\\">keto diet plan<\/a>? This is an eating plan that primarily consists of meals that have high fats, moderate proteins, and very low carbohydrates (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">An important fact to note is that this diet can be further broken down into four different variations which are (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span sty ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/\",\"name\":\"14-Day Keto Diet: The Ultimate Diet For Weight Loss - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1276763455.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? Check out this article to learn more and get a sample meal idea. 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In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"14-Day Keto Diet: The Ultimate Diet For Weight Loss - BetterMe","description":"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? Check out this article to learn more and get a sample meal idea. What are you waiting for?","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\/14-day-keto-diet\/","og_locale":"en_US","og_type":"article","og_title":"14-Day Keto Diet: The Ultimate Diet For Weight Loss","og_description":"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? Check out this article to learn more and get a sample meal idea. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/14-day-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":668,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1276763455.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/2b343e957af74101c19fa4e6575226f8"},"headline":"14-Day Keto Diet: The Ultimate Diet For Weight Loss","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/"},"wordCount":2071,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1276763455.jpg","articleSection":["Keto","Keto Breakfast","Keto Dinner","Keto Lunch","Keto Recipes","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you considering trying out a 14-day keto diet and are unsure about how to go about it? If so, then you are in the right place. The ketogenic diet is one of the most popular weight loss diets today. While some may consider its rules to be strict and hard to follow, others have found that despite the naysayers, this diet is what finally helped them lose stubborn extra pounds.<\/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=14-Day_Keto_Diet\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/Frame_207609.gif\" alt=\"Keto Tips\" width=\"1070\" height=\"602\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">If you are not sure if this eating plan is for you, then trying out a keto 14-day diet plan may be a good idea. Two weeks on the meal plan will give you a good feel for what it's like, if the meals are to your liking and most of all, give you some time to evaluate how your body reacts to the plan before you jump in with both feet.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Ketogenic Diet Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Despite the fact that this eating plan seems to have taken the world by storm, some people are still a little unfamiliar with it. So what is the <a href=\"https:\/\/betterme.world\/articles\/2-week-keto-diet\/\">keto diet plan<\/a>? This is an eating plan that primarily consists of meals that have high fats, moderate proteins, and very low carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">An important fact to note is that this diet can be further broken down into four different variations which are (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span sty ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/","url":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/","name":"14-Day Keto Diet: The Ultimate Diet For Weight Loss - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/14-day-keto-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1276763455.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a \u2605 14 DAY KETO DIET \u27a4 to get started on this high fat meal plan? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26181","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\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26181"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26181\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/26187"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26181"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}