3 Week Ketogenic Diet Plan – Foods that help in Weight Loss

The 3-week Ketogenic Diet diet plan was created by nutritionists and personal trainers. It is a highly restrictive diet that combines eating particular foods, changing your mindset and exercising to achieve weight loss of between 12 and 23 pounds within just 21 days.
If you are expecting a quick fix weight loss program, well guess again, well, you will be able to lose weight in 21 days but it takes a lot of effort to achieve this.


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According to Ketogenic Diet Plan weight loss is not the only benefit of this program, other benefits include

  • Getting rid of stubborn body fat
  • Reducing cellulite
  • Stabilizing cholesterol levels
  • Increased energy levels
  • Healthier skin
  • Faster metabolism

Main features of the diet

There are 5 main features of this diet which are actually strategies you need to implement in order to lose weight. Each of these strategies are actually proven formulas to lose weight and can be implemented individually though the results are more substantial if you combine all of them.

  • Reduction of calorie intake
  • Eating strategic supplements
  • Exercise
  • Reduced carbohydrate intake
  • Fasting

The program will be divided into 3 phases with each phase lasting a week. You are encouraged to limit carbohydrates all through the diet and gradually introduce whole foods into your diet which will maximize the fat loss especially in the first week. Eventually, you will begin eating a balanced diet which will help you maintain a healthy weight for the rest of your life.
Even though it is a 3-week weight loss program, you may continue with the program after the 3 weeks to lose even more weight until you have attained the desired weight and then you can maintain it.

So what foods are on the menu?

Beef, chicken, fish, turkey, eggs, whey protein, cheese, carrots, cabbage, mushrooms, asparagus, broccoli, beets, avocado, sunflower seeds, olive oil, macadamia nuts, almonds, pumpkin seeds, spinach, tomatoes, vinegar, cauliflower, peppers.

What is not on the menu

There are some foods that many people may like to eat but they will only affect your progress. These are the foods you should not eat:
Fruit Juice (but whole fruit is okay)
Ice cream
White rice

Generally, foods that fall into these categories or that may have high-calorie content. Sometimes though you may cheat and indulge in one of them and the program has a remedy for that. Each day you are supposed to weigh yourself and if you realize you are 3 pounds or more from the progress you had made, you will have to return to phase 1 until you have lost the extra weight.

Getting started

Before the actual diet, you will need to take 2 to 3 days to detox yourself. This is a chance to clean your body of foods that are known to cause weight gain, you will need to stay away from sugary food and eat a whole meal with lots of protein and vegetables and drink a lot of water to cleanse the system.

Phase 1

This phase is a 7-day plan that involves eating 3 meals a day and sticking to a recommended menu to boost your body’s fat burning capability. It will include animal protein as well as vegetables. A typical diet plan will have 4 hours between meals.

  • You can have a late breakfast at 12 noon which will comprise poached eggs with spinach, mushrooms, and peppers
  • The next meal will be at 4 pm which will be 3 oz of fish (tuna) with steamed vegetable
  • The last meal of the day will be 3 oz of turkey with boiled or steamed carrots and broccoli

Phase 2

Day 8 will be a day of fasting, restrict your meals to water for the whole day. It may not be easy but you need to have the determination to fast for 24 hours.

Phase 3

You may find this phase unusual as it is about eating fat. Well not that you can go overboard, you are supposed to calculate your calorie intake. Most people would think they are now working backward but surprisingly you will lose some weight as well. This is from day 9 to 11.

Phase 4

It is the last phase of the diet and will last from day 12 to 21. This phase involves eating a fairly normal meal but paying attention to your calorie intake. You will need to restrict calorie intake and exercise harder.


The 3-week diet requires that you exercise every day for at least 20 minutes. Even people who do not have the time to go to the gym can still find an exercise regime that they can follow at home or in the office for just 20 minutes. It is not some heavy cross fit training but simply a set of exercises that will help you burn fat effectively and contribute to your weight loss.


Obviously, you are going to need motivation to carry on with this diet plan and your mind needs to be set on losing those 20 pounds in 21 days. The diet program comes with a motivational audio that will help you prepare for this and hopefully prevent you from giving up halfway through the program.

Does this really work?

The 3-week diet has come under a lot of scrutiny with a lot of people questioning how effective it is and if it is really possible to lose 20 pounds in just 3 weeks. Well, the success of this diet according to a number of reviews depends a lot on the individual and their ability and drive to stick to the recommended meals, how to prepare them and exercise as often as recommended. There are a number of pictures of people who have followed this diet and have seen the positive results.
It should be noted however that some people may not have lost as much weight as they may have wanted, but they certainly lost some weight. This may have been because they did not follow the guidelines effectively. Also, you should be careful not to reach the 3-week goal and they let go because you will certainly put on more pounds.
After reaching your goal, it is still important to stay away from excess sugar and watch your calorie intake.

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