14 Day Keto Diet Plan Free for Beginners

Today you’re going to see one of my favorite quick 14 day keto diet plan.

Whenever I need to lose some weight quickly for some upcoming family event, I follow this 14 day Keto diet meal plan.

Let’s dive right in.

This turbo keto diet plan will allow a person to change their eating habits to lose weight.

Some people may not know too much about the ketogenic diet plan, and they may not know how to begin on the keto diet.

There is a simple meal plan to help a person begin the keto diet. They will be able to follow this menu for 14 days, yes! You read right, only for two weeks, and they will put the body in a state of ketosis, which will allow them to lose weight.

14 Day Keto Meal Plan 

This sample 14 day keto diet meal plan can help a person lose weight quickly. This turbo keto diet plan is very successful and will help a person learn how to get into keto mode.

Anyone can adopt this keto diet plan, whether they are athletes or vegetarian and non-vegetarians.

Some foods are allowed on keto, and some that are not.

Some recommendations for breakfast, lunch, and dinner are keto-friendly and help a person lose weight very fast.

Health Benefits of Adopting 2 Week Keto Meal Plan 

Some benefits come along to following a 2-week custom keto diet plan. This custom keto diet will burn fat, and it will turn the fat that it burns into a form of energy. While the body is burning fat, a person can burn off additional energy.

The keto diet understands there is a difference between fats. There are saturated fats that will clog the arteries and lead to other health conditions. The keto diet focuses on the healthy fats that will do good for the body.

This diet includes omega-3 fatty acids, which are good for the body and brain development. 

The keto diet does not have any side effects. There are no unhealthy supplements to take, and they will not interfere with health conditions or current medications that a person is on.

Like any other diet, a person should still speak to their doctor before starting the keto plan or any other diet plan.

The keto diet is much safer than other types of diets. 

This diet will follow a very low-carb diet plan. A person will slowly introduce good carbs from fruits and vegetables as well as whole grains. A person may be allowed to have an occasional treat on this diet. There are special keto snacks and treats that will be part of this plan. 

The keto diet will allow a person to get the protein that they need. This diet will encourage them to eat meats and other foods that are high in protein. Protein can help build up muscle, and muscle mass in the body has been known to burn fat. 

Those with diabetes can also use this 14-day keto diet. It is insulin resistant.

A person will still need to take any medication or treatment plans followed by a doctor, but this keto 2-week meal plan can help a person with diabetes lose weight. 

The keto diet has been known to lower cholesterol levels. Cholesterol is bad for the heart. Lowing cholesterol will allow a person to reduce their risk for health conditions such as heart disease. 

What Is the Keto Diet? 

There are some tips to help a person understand the keto diet and how it works. The keto diet is very low on the intake of carbohydrates. A person will eat foods that are high in protein, and they will eat foods that contain healthy fats.

A person will eat 5 to 10 percent carbs, 15 to 20 percent proteins, and 70 to 80 percent fat on this diet. This diet will put the body in a ketosis state, which will allow the body to burn fat.

• 70% – 80% Fat
• 15% – 20% Protein
• 5% – 10% Carbs

While most people think that a diet high in fat will not lead to weight loss, keto has been scientifically proven to lose weight. It is effective and is good for everyone that is looking to lose a couple of extra pounds. 

What is the Ketosis? 

Ketosis is the state that a body will be in when it begins to burn fat. The body goes into ketosis when it does not get energy from carbs, and no sugar is going into the body.

The body will use sugar for energy, and it will not go to the stored fat. When a person is not eating sugar, the body will use the stored fat for energy. This will allow a person to lose weight.

How Long Does It Take To Get Into Ketosis? 

It is generally seen that it takes 2–4 days for someone to enter into the ketosis state if you eat 15-25 grams of carbs daily. It could take 1 week for some people to reach the state of ketosis.

The amount of time it takes to enter into ketosis state includes your normal daily carb intake, daily protein & fat intake, exercise habits, age, and metabolism.

The fastest way to get into the ketosis state is to exercise on an empty stomach daily in the morning, reduce your carbohydrate intake to 15-25 grams or less daily.

Coconut oil can greatly help a person reach or maintain a state of ketosis early. Coconut oil contains fats called medium-chain triglycerides, or MCTs. The human body can absorb MCT fat very quickly. When this fat goes into the liver, it turns into ketones. 

Pros and Cons of the 14 Day Keto Diet 

The body needs the energy to perform all of the needed functions. Most people get their energy from sugar in the form of glucose or fat that they are eating. When the body is making glucose from the sugar, it is used as the main fuel source. When the fuel is not used in full, it is stored in the form of fat. 

The keto diet will change the way that the body gets fuel. It will use the stored fat for energy instead of sugar. When the body is using this fat for energy, ketosis will begin.

Cons of the Keto Diet

When a person first gets into the stage, they may feel tired. People on very low-carb diets may feel a little ill for a short time, but this will pass in a few days. Once a person adjusts to their diet, they will notice that they have improved focused and increased energy levels. 

What Is Keto Flu and How to Avoid It? 

When a person first begins the keto diet, they may notice they are not feeling well for a few days. This may be called the keto flu.

A person may have headaches, they may feel tired, and they may have intense sugar cravings. Sugar is highly addictive, and when it is removed from the diet, a person may get into a state of withdrawal.

The keto flu may last for up to a week, but it may start 48 hours after a person begins the keto diet. As a person gets used to living without sugar, they will learn to deal with these symptoms.

There are some things that a person can do to help prevent the keto flu, and they will not be affected by the keto diet. 

Ways to Prevent Keto Flu 

While the keto flu is common on this diet, there are some ways to avoid it. The best thing a person can do is increase their intake of electrolytes. This will help give the body everything it needs to be healthy.

There are sugar-free sports drinks that will allow a person to keep their electrolyte level high. 

When a person begins this diet, they can take in their calories from high-fat foods and higher quality foods when it comes to fat. 

Be sure to drink plenty of water. It is important to keep the body hydrated and will allow a person to flush out toxins. 

A person should not go from eating a high-carb diet to no carb at all. A person can gradually decrease the number of carbs they are consuming.

They may limit the body to 50 carbs a day for a few days. They can then reduce this amount even further to 30 or 20 carbs based on their diet goals. This will help reduce the feeling of fatigue. 

It is important to eat foods that are high in nutrients. It will help keep the body healthy. You can do a gentle exercise for a few days a week to keep your body strong.

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Keto Diet Constipation 

Leaving out whole grains, legumes, fruits, and many vegetables can lead to nutritional deficiencies and constipation. Constipation is usually a common problem.

How do I avoid constipation on the keto diet?

Complications can result from prolonged constipation, including anal fissure, haemorrhoids, and abdominal pain. So, you want to fix it as soon as possible.

If you just started your keto diet plan, your constipation lasts from a few days to a few weeks. As soon your body adjusts to digesting more fat and fewer carbs, your constipation may improve.

To cure constipation quickly, try one of these home remedies: 

• Drink plenty of water
• Include more fibre-rich foods in your diets, such as whole grains, legumes, and berries.
• Take a quick walk after the meal.
• Exercise regularly
• Use Coconut oil in the diet

Pros of the Keto Diet

A person can enjoy many health benefits when they are on the 14 days keto diet plan. Weight loss is only the beginning. 

Improve Immune System 

When the body is not taking in sugar, there will be many health benefits that a person will see. They will reduce their risk of developing many health conditions. These conditions include reducing their risk for heart disease, cancer and reducing the symptoms associated with aging. 

Additional Energy 

When a person follows my 14 day keto meal plan, they will notice that they have more energy levels. They will stay alert for longer and have the energy to make it through the day. 

Reduce Inflammation 

Many things can lead to inflammation in the body. It can be anything from stress to eating refined carbs. To lose weight, a person must reduce inflammation. This process will begin by eating healthy, cutting out processed foods, and getting plenty of sleep. 

Rules for Eating on the 14 Day Keto Diet 

There are some simple rules to follow when it comes to preparing meals on the keto diet. 

The most basic and one of the most important parts of this diet is not to consume complex carbs or sugars. They should avoid food with added sugar. 

A person should put some healthy fats into the diet. It can include some foods such as coconut oil and fish that are fatty such as salmon. 

You can do short intermittent fasting to make this diet even more effective.

A person can go a day without eating and then resume eating the next day. A person can also fast for a certain window.

For example, they should not eat after 8 pm or before 8 am. During the window, a person will be able to eat and fast during this window. It can help a person lose weight and speed up the effects of the keto diet. It will help reduce inflammation. 

A person will need to make sure they are getting plenty of protein in their diet. 

What Foods are Keto Friendly 

These are some foods that can and cannot be consumed on the keto diet. 

Foods to Avoid or Limit 

All grains and starches are not part of the keto diet. All sugars need to be avoided.

It includes candy and cookies. It includes sweetened yogurts and ice creams. A person should avoid foods like rice and even starchy vegetables such as potatoes — condiments such as barbeque sauces and salad dressing and also off-limits. 

But there are some foods that a person can enjoy without counting calories. They can eat as many of these foods as they want without worrying about the number of calories they have. 

Meats and Proteins 

A person should eat fresh foods on my 14 days keto diet meal plan. They should not eat pre-packaged foods or foods that have been marinated or have already made sauces on them. A person can enjoy all cuts of beef and pork.

They can have chicken, duck, and turkey. Lamb and goat are allowed on this diet.

A person can enjoy seafood, including shellfish. Eggs are part of this protein group.

Some processed meats are allowed in limited qualities. This includes salami, pepperoni, and even hot dogs.

Keto-Friendly Meats & Sea Foods

Meats & Seas Foods to Avoid on Keto Diet

Keto-Friendly Vegetables 

While starchy vegetables should be avoided, there are many great choices a person can have. They can eat steamed or raw vegetables.

Onions should be limited, but they can be added to some dishes and some foods when on this diet.

Vegetables to Avoid on Keto Diet

Condiments and Spice 

When a person eats, they are going to want to have some foods that will taste good. There are some things they can add to the foods to help improve flavour. 

Salt and pepper can still be used as well as most spices and herbs. Garlic is recommended for the flavor and health benefits. If a person likes some spice, they can still have hot sauces and sriracha.  

Fresh salsa makes a great snack, as well as pickles and olives. A person can even enjoy snacking on hummus while they are on this diet. 

Keto-Friendly Fats and Oil 

Most fats and oils are allowed on this diet. Canola, vegetables, and peanut oil should be avoided.

Margarine is not part of this diet. There are many acceptable things, including butter, olive, coconut oil, and cacao butter. Mayonnaise can still be used in many recipes and sandwiches.

Allowed Fats and Oils on Keto Diet 

Fats to Avoid on Keto Diet 

Keto-Friendly Cheeses 

Most cheeses are allowed on this diet. A person should not go for low-fat or fat-free cheese. Some of the top cheese choices are mozzarella, blue cheese, cream cheese, cheddar, and other common types.

According to Healthline, you can eat these types of cheese

Allowed Cheese List on Keto Diet 

Keto-Friendly Drinks or Liquids 

Like any diet, a person will need to have things to drink to stay hydrated. Some beverages are allowed as long as they are unsweetened. Water is always acceptable.

A person can still have their morning cup of coffee. They can also enjoy some club soda or seltzer water.

Allowed Drinks on Keto Diet 

Drinks to Avoid on Keto Diet 

Nuts and Seeds

Below is the list of some of the best low-carb nuts and seeds, delicious and keto-friendly.

But the nuts which are high in carb should be eaten in moderation.

Allowed Nuts & Seeds on Keto Diet

Dairy 

You can consume Heavy cream or full-fat cream and even a little cottage cheese on this two-week keto diet plan.

Allowed Dairy Products on Keto Diet 

Sweets 

A person can still satisfy their sweet tooth while they are following the keto diet. They can have up to 20 grams of dark chocolate that is 70-90 percent cocoa. They can also have a little bit of redid whip cream.

Allowed Sweets on Keto Diet 

Sweets to Avoid on Keto Diet 

Keto-Friendly Fruits

You can eat Avocados, watermelon, Tomatoes, Peaches, lemons and consume berries & cherries in limited quantities.

Fruits to Avoid on Keto Diet

Keto-Friendly Alcohol 

These 14 days keto diet is different than most diets. Some alcohol is allowed. A person can have up to 5 ounces of liquor.

They can also have some dry red or white wine and champagne. Those that are not alcohol drinkers can have a little coconut water. Only light Beer and wine have a low quantity of carbs, whereas rum, vodka, gin, tequila, and whiskey contain no carbs.

Allowed Alcoholic Drinks on Keto Diet 

You can drink 1.5 ounces (40ml) of

Can drink 5 ounces (150ml approx.) of 

Alcoholic Drinks to Avoid on Keto Diet 

Food Grains

Foods made from whole wheat flour, such as oatmeal, etc., have high amounts of carbohydrates that can stop the ketosis process. Although they can be consumed in very limited quantities,

Allowed (Limited) Food Grains on Keto Diet 

You should strictly avoid the following meals in my advice.

Food Grains to Avoid on Keto Diet

Diet Tips

When on the keto diet, a person should have no more than 20 grams of net carbs each day. The net carbs are the total amount of carbs in a food minus the amount of fibre it contains. If a food has less than 6 grams of net carbs per serving, it is generally okay for the keto diet. 

Planning a 14 day Keto meal Plan

When planning a two week keto meal plan, a person needs to balance their proteins and fats. The diet does not have to be high in protein, but protein is needed to keep the body going.

A person should not have more than one protein when they are planning a meal. Beet and fatty fish are popular proteins. The meal should be heavy in healthy fats.

Avocado will appear in most dishes and will be seen throughout the meal plan. Avocado is high in healthy fats, and it will give the body the nutrients that are needed.

Leafy greens make a great side for most meals. They have nutrients that are needed by the body, and they are very low in calories.

Supplements on Keto Diet

If a person is looking for additional health benefits, they may take some supplements on the 2-week ketogenic diet plan.

The supplements are not required, but they can help the body get into a ketosis state faster. Some supplements that can be used while on the keto diet are fibre and a general multivitamin.

Read the labels on these vitamins to make sure they do not contain added sugar. MCT oils are acceptable. Vitamin D will help support the immune system, which is always a great benefit.

There are special supplements designed for those that are on the keto diet. It includes exogenous ketones, which will help raise the body’s ketone levels, which will accelerate weight loss.

14 Day Keto Diet Plan – Summary 

If a person is not sure if the ketogenic diet is right for them, they should try with this 14 day keto diet meal plan. You will definitely get flat belly by following this custom diet plan.

In this time, they will be able to put the body in a ketosis state and begin to notice some weight loss. A person will look at the food choices and notice how filling this diet is.

The keto diet wants a person to be full and does not want them to feel hunger. Hunger is one of the biggest reasons why diet plans fail. If a person is willing to give the keto diet and the 2 week meal plan a try, they will notice that they will feel better and not be hungry while on this diet. Some people may even feel an increase in energy by the middle of the week of this diet.

Basic 14 Day Keto Diet Challenge Plan

When following the keto diet, some suggested meal plans a person can follow to give the diet a start.

Week – 1

Day 1 – Monday

To begin this diet plan, a person can begin their day with a

Breakfast: Sunnyside up Egg with bacon. Can include some fresh avocado.
Snack: can be some form of nut.
Lunch: Avocado salad served with grilled chicken.
Snack: Some celery sticks will make a good snack before dinner.
Dinner: will consist of beef and broccoli with some riced cauliflower as an aside.

Day 2 – Tuesday

Breakfast: Veggie omelette with some snack salmon.
Snack: Almonds make a great snack for the mid-morning.
Lunch: Broccoli salad with some shredded cheese and flavored with red onions.
Snack: Some cheese with some dill pickles.
Dinner: Zucchini noodles with a sauce made from butter and garlic. It can be topped with parmesan cheese to be turned into a real pasta dish.

Day 3 – Wednesday

Breakfast: Ham and cheese omelette that is served with a side of strawberries.
Snack: Cup of Greek yogurt with a tablespoon of almonds to give it some crunch.
Lunch: Sesame chicken wings and some keto fries.
If a person is hungry mid-day, they can have a smoothie made with some coconut milk and some fresh berries.
Dinner: Lemon pepper chicken dish topped with asparagus.

Day 4 – Thursday 

Breakfast: Smoothie made with avocado and coconut milk. There is some fresh spinach added along with berries to get all of the health benefits.
Snack: Two hard-boiled eggs.
Lunch: Chicken parmesan with some zucchini noodles and a sauce made from tomatoes and cheese.
Snack: Pizza roll. This roll does not have a bread-based crush. It is made from a cheese wrap and topped with pepperoni and if a person wants some additional cheese.
Dinner: Avocado chicken with some celery and tomatoes.

Day 5 – Friday

Breakfast: A scrambled egg and bacon. It can be served with sliced tomatoes.
Snack: Cup of berries mixed with some nuts.
Lunch: Beef burger wrapped in lettuce. It can be topped with fresh vegetables and cheese.
Snack: zucchini slices made with some homemade guacamole. If a person does not like that dip, they can have the zucchini with some cheese.
Dinner: Cheesy chicken dish served with fried cauliflower rice and a little broccoli.

Day 6 – Saturday 

This day has another filling menu. 

Breakfast: Egg burrito that has been stuffed with bacon, cheese, and avocado.
Snack: Keto bar. These are found in most grocery stores and come in many different flavors.
Lunch: An avocado stuffed with tuna can be seasoned with a little fresh lemon juice.
Snack: Cheese and meat pack. If a person does not want to purchase a pre-made pack, they can pair cheese with a slice of acceptable keto-dried meat.
Dinner: A shrimp dish that has been roasted in garlic butter. This dish can be served with asparagus.

Day 7 – Sunday

Breakfast: Some smoked salmon served with scrambled eggs.
Snack: Serving keto chips.
Lunch: Salmon salad with a boiled egg. It can be topped with cucumbers and cherry tomatoes.
Snack: Celery stuffed with cottage cheese.
Dinner: Zucchini noodles with a shrimp scampi. It can be seasoned with some fresh lime juice.

This is a sample keto menu for a week. It will allow a person to have the correct balance that they need to lose weight and put the body in ketosis. This will allow the body to use stored fat for energy.

This diet does not contain sugar, but a person with a sweet tooth can enjoy some fresh berries for dinner. This meal plan has the correct amount of carbs, proteins, and fats.

The keto diet meal plan will allow a person to lose weight, and they will keep it off.

Week – 2 

In the second week, we will follow the plan given below. But this week we will not eat any snacks.

Day 8 – Monday

Breakfast: Fat-Busting Vanilla with Protein Smoothie
Snack: No Snack
Lunch: Easy Cheeseburger Salad
Dinner: Chicken Zoodle Alfredo

Day 9 – Tuesday

Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon
Lunch: Pan-Fried Pepperoni Pizzas
Dinner: Cabbage and Sausage Skillet

Day 10 – Wednesday

Breakfast: Mozzarella Veggie-Loaded Quiche with 1 Slice Thick-Cut Bacon
Lunch: Leftover Easy Cheeseburger Salad
Dinner: Gyro Salad with Avo-Tzatziki

Day 11 – Thursday

Breakfast: Pepper Jack Sausage Egg Muffins with 3 Slices Thick-Cut Bacon
Lunch: Leftover Pan-Fried Pepperoni Pizza
Dinner: Leftover Cabbage and Sausage Skillet

Day 12 – Friday

Breakfast: Sugar-free yogurt with peanut butter, cocoa powder & stevia.
Lunch: Beef stir-fry cooked in coconut oil with vegetables.
Dinner: Bun-less burger with bacon, egg and cheese.

Day 13 – Saturday

Breakfast: Ham and cheese omelettes with vegetables.
Lunch: Burger with salsa, cheese, and guacamole.
Dinner: Whitefish, egg and spinach cooked in coconut oil.

Day 14 – Sunday

Breakfast: Fried eggs with bacon and mushrooms
Lunch: Ham and cheese slices with nuts.
Dinner: Steak and eggs with a side salad.

Nutrition Information for the 14 Day Keto Diet Plan

Each day that a person is on this diet for the first 7 days, they will be consuming fewer than 30 grams of carbs each day. This will allow the body to use the stored fat for energy.

Since vegetable noodles are used in place of pasta, a person will also be consuming several hundred calories less than what the body has been used to. This will allow a person to begin to lose weight in 7 days.

In the second week, we will use 20 grams of carbs each day.

The body will also be getting all of the vitamins and minerals it needs from the fruits and vegetables.

Printable 14 Day Ketogenic Diet Plan Pdf Free 

Keto FAQs

Q. What does the 14 day keto diet plan do?

A. This two-week keto meal plan will help the liver produce ketones, allowing the body to get energy from another source. The body will use fat for energy and enter a state known as ketosis. This will help burn off stored fat.

Q. How many carbs can I eat while on the 14 day keto diet plan?

A. The exact number will vary from person to person. It is recommended that a person consume between 20 and 30 grams of carbs at the most.

Q. Do I need to count calories?

A. There is no need to count calories, but a person does need to track the number of carbs they are consuming.

Q. How will the body function without carbs?

A. Carbs are not needed to fuel the body. It can give the body energy, and it helps with brain functioning.

Q. Does the keto diet lead to high cholesterol?

A. Even if the keto diet is high in fat, the body will not suffer from high cholesterol. Cutting out the carbs can even decrease cholesterol levels.

Q. Are artificial sweeteners allowed?

A. These sweeteners can take the body out of ketosis, so they should be avoided.

Q. Can I lose muscle mass?

A. If you eat enough protein, your muscle tissue will not suffer, and you should not lose any muscle mass.