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Macronutrient Ratio :
– 70-75% Fat : Healthy fats like avocados, nuts, seeds, olive oil, coconut oil, butter, and fatty cuts of meat.
-20-25% Protein : Sources include meat, poultry, fish, eggs, and plant-based protein like tofu or tempeh.
– 5-10% Carbohydrates : Mainly from low-carb vegetables like leafy greens, broccoli, cauliflower, and small portions of berries.
You can plan a meal from these foods according to your preference.
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Sample Daily Meal Plan :
Breakfast:
– Scrambled eggs cooked in butter with spinach and cheese.
– Avocado slices or eggs are fried with ghee. Nuts fried with ghee, salad, greens, vegetables
Lunch:
– Grilled chicken or salmon served with a salad of mixed greens, cucumbers, tomatoes, and olives dressed with olive oil and vinegar.
– A handful of nuts (like almonds or macadamias) for added fat and crunch.
Dinner:
– It is beneficial to drink a glass of water with a teaspoon of apple cider vinegar before eating.
– Steak cooked in ghee with roasted asparagus and a side of mashed cauliflower.
– or chicken,egg,fish .
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Snacks (if needed):
– Celery sticks with cream cheese or peanut butter.
– Sliced cheese or deli meat rolls.
– Hard-boiled eggs.
– Salad, all kinds of nuts.
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Hydration :
– Drink plenty of water throughout the day to stay hydrated, aim for at least 8 glasses and add a pinch of pink salt to the water.
– Electrolyte balance is crucial; consider adding salt to foods and consuming potassium-rich foods like avocados and spinach.
– You can soak 2 to 3 tablespoons of chia seeds in a cup of water for 20-30 minutes before consuming.
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How much and what quantity should I eat?
-For the first 7 days, eat to your heart’s content from these foods. As a result, your body’s glucose levels will start to decrease, the sugar in your body will be used up, glycogen will break down, and your body will start burning fat for energy, resulting in increased energy levels. As this happens, your hunger will begin to decrease. After this, you can skip breakfast and only have lunch and dinner.
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Food to Avoid :
– High-carb foods like bread, pasta, rice, potatoes, Cornflakes, oats, cakes, biscuits and grains.etc.
– sugar,jaggery,honey ,Sugary foods and beverages, including candy, soda, and fruit juices.
– Legumes,potatoes,raw papaya and beans.
– all types of fruits.
– All kinds of fast food,Processed and refined foods.
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Supplements (if necessary) :
– Magnesium, potassium, and sodium supplements may be needed to prevent electrolyte imbalances, especially during the initial adaptation phase.
Remember, it’s crucial to listen to your body and adjust your intake based on your individual needs and goals. If you have any underlying health conditions or concerns, it’s best to consult with a healthcare professional before starting any new diet regimen.
