Your Keto-Friendly Week 1

Article posted in: Keto Friendly
keto-friendly phase 1

The endless amount of research speaks for itself: A low carb diet works. The problem with low carb dieting is it takes a LOT of meal prep work paired with a knowledge of how to cut back on carbs— all while ensuring you’re still getting the proper amounts of protein, healthy fat and fiber. And who has time to figure that out? We have good news! South Beach does all the work for you and keeps your phase 1 meal plan both keto friendly and life-friendly.

Leading our keto friendly lifestyle means sticking to protein foods like poultry, fish, seafood and eggs. You can also enjoy healthy fats like avocado, nuts (in moderation), olive oil and cheese (yes, you can still have cheese!). It’s also important to ensure you are getting in three servings of non-starchy veggies like leafy greens, broccoli, cauliflower and celery.

Check out our non-starchy veggie cheat sheet here >

Your Keto-Friendly Grocery Guide

Read More

For your first week on the program, you will be receiving five days of specially selected South Beach Diet breakfasts, lunches, dinners, snacks and shakes to help you get started on the right track. Our delicious Dark Chocolate Nut Bars and keto friendly shakes will be enjoyed as a morning and afternoon snack. We also give you added flexibility to incorporate two keto friendly DIY breakfasts, lunches, dinners and snacks into your meal plan—more on that later!

What’s unique about phase 1 of our keto approach is that you’ll limit your carbohydrate intake to 50 net carbs each day. That means you can still have some carbs on our meal plan. Our keto friendly lifestyle is not “strict keto” and is not intended to allow individuals to achieve or maintain nutritional ketosis. This is because we don’t believe ketosis needs to be obtained to gain many of the benefits of a low-carb, higher-fat dietary pattern for weight loss and overall health and wellness. This ultimately makes our version an easier transition and a long-term healthy lifestyle.

To guarantee you are staying within net carb limits, we suggest limiting non-starchy veggie servings to three each day. Normally, your body looks to carbs as its first source of fuel. But by keeping your carb intake intentionally lower, your body may start to turn to an alternate energy source instead: Your fat. Burn fat and you’ll lose weight—simple as that! Check out how your body resets during the start of your keto-friendly journey by following the chart below:

body reboot

So what exactly will you be eating during your first week on the program? Take a look at our breakdown for women and men below:

keto friendly week 1

keto friendly week 1

Wondering where you should start? Take a look at two days of sample menus below:

sample menu week 1

By using our guidelines of allotted proteins, healthy fats and veggies you can have each day, you can easily whip up a delicious keto-friendly DIY dish. As always, we want to make losing weight easy and attainable for on-the-go lifestyles. Which is why we’ve created a complete Keto-Friendly Grocery Guide so you know exactly which proteins, healthy fats and veggies you should be eating.

Click here for our Grocery Guide >

If you need some recipe inspiration, check out a few of our favorites below:

Breakfasts

Lunches

Dinners

Snacks