Your breakfast should consist of 3-4 eggs with yolks. You can make omelettes or have it boiled, scrambled or poached. You can cook it in coconut oil, olive oil, butter or ghee if you want.
You can eat non-starchy vegetables like capsicum or chillies. No onions or tomatoes.
What can you eat for lunch?
1)Eggs(2-4) in any form with butter or cheese OR
2)200-300 grammes meat/fish OR
3)Paneer
4)Low glycemic Vegetables, Butter milk or curd( full fat)
Dinner can be the same as lunch, skip the curd.
What snacks can you eat? Fistful of cashew nuts, peanuts OR 10 grammes butter/cheese.
VEGETABLES THAT CAN BE EATEN 1) French Beans 2) Capsicum 3) Lettuce 4) Jalapenos 5) Olives 6) Cauliflower 7) Cabbage 8) Brocolli 9) Cucumber 10) Mushrooms 11) All green leafy stuff like all palak
MEATS 1) Chicken 2) Fish 3) Lamb 4) Bacon 5) Ham 6) Beef
FAT ITEMS 1) Paneer 2) Ghee 3) Butter 4) Cheese 5) Mayonnaise 6) Ranch Sauce 7) Coconut Oil 8) Palm Oil
Shift to coconut oil or palm oil for cooking. It’s very good. Also, start using low sodium salt. Tata has it, use as much salt required you don’t have to reduce salt usage as low sodium salt has more potassium and less sodium. Potassium is needed to help you in not getting cramps.
Take 1 multivitamin tablet a day and 1 COD liver oil tablet if don’t take fish at-least twice a week.
Do not eat anything which has more than 5% carbohydrates in each meal. Make sure to have fat with every meal as it is your source of energy.
Butter/ghee: Full fat ie for every 1 gramme of butter/ghee you get 1 gramme fat.
If you follow it strictly for 4 weeks, guaranteed 8 kgs weight loss. Please, no cheating, no sugars, restrict carbs, no alcohol. It is difficult for 3 -5 days but once the body adjusts to changes it will be fine. You might feel irritated, headaches, little fever but all will go in less than 5 days. Unlimited black coffee/tea is allowed.
After first 4 weeks, changes will be made to diet. There is no restriction on calories. Eat only when you’re hungry and stop eating once hunger goes away. Healthy human needs 2000cals a day. Even if u eat 2200cals you will still lose weight but if you want to speed up weight loss then it has to be less than 1800cals. No starving, please.
This is a lifestyle change and not a one off thing. You will follow it for life but the level of strictness will change. You will definitely say no way I am gonna do it for life initially but once you are into it for 2 months, you will follow it without any external advice.
Weight has to be checked every single day with no clothes and maintain a log after using the restroom (if possible.) Omron has accurate weighing scales.
How do you test if you’re in ketosis?
Buy Bayer Keto Stix and see the instructions on the pack on how to test.
