NUTRITIONAL TIPS
- Eat a meal within 1 hour of waking (unless you are following the “intermittent fasting”)
- Try to eat five times a day (small meals). Eat every 3 hours include plenty of vegetables and fruits in your meals and snacks every day (no fruitsat night)
- Choose whole grain foods (preferably). Keep white bread, pasta, rice, potatoes at a minimun
- Take your Supplements
- Drink a lot of water every day. Add lemon in water for flavour (if need be)
- Bake, broil, grill, steam or boil (instead of frying)
- To add taste, use ketchup, mustard, bbq, vinegar, honey, lemon juice, olive oil, herbs& spices (no mayo)
- Do not eat 2 hours before bedtime
SAMPLE MEAL BREAKDOWN
MEAL 1 BREAKFAST
● one day omelette
● one day eggs
● one day oatmeal & fruits
● one day musli cereal (or ‘rich in fiber’ cereal) with almonds
● one day low fat plain yogurt with fruits OR low fat cottage
● cheese with fresh jam or fruits
*PLEASE NOTE that the order & food option are primarily suggestive (you may vary the order & the food to fit your taste for every day)
MEAL 2 MORNING SNACK
Shake/Smoothie (with or without 1 scoop isolate protein powder)
*Choose 1 different fruit (from fruit list above) or nuts (preferably almonds) for every day to add variety to your shake
MEAL 5 DINNER
*Recommended serving: 5 oz Protein AND 1 cup of vegetables
- Monday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
- Tuesday: 1 Protein (pick 1 Fish or Seafood from list above) + 1 Vegetable (pick 1 white or 1 yellow/orange/red vegetable under carbs list)
- Wednesday: 1 Protein (pick 1 Meat from list above) + 1 Other (pick one ‘other’ under carbs list)
- Thursday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
- Friday: 1 Protein (pick 1 Fish or Seafood from list above) + 1 Vegetable (pick 1 white or 1 yellow/orange/red vegetable under carbs list)
- Saturday: 1 Protein (pick 1 Meat from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
- Sunday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
*PLEASE NOTE that the order is primarily suggestive (you may vary the order to fit your taste for every day)
GOOD SOURCES OF PROTEIN
FISH
Cod, Halibut, Mackerel, Salmon, Sea Bass, Snapper, Sole, Swordfish, Tuna (canned in water), Tuna Steak, Trout
MEAL 3 LUNCH
- Recommended serving: 3 oz Protein AND 1 cup of vegetables
- For every day, alternate between a Salad and a Sandwich
- For Salad: 1 Vegetable (pick from any colored vegetables under carbs list – you may mix colored vegetables). Can also add 1 Protein (pick 1 fish or 1 seafood or 1 poultry under protein list)
- For Sandwich: 1 Vegetable (pick from any colored vegetable under carbs list – you may mix colored vegetables). Can also add 1 Protein (pick 1 poultry or 1 beef or tuna under protein list)
MEAL 4 AFTERNOON SNACK
For every day, alternate between ’Good Sources of Fats’ (pick from list above – Portion: 1 handful) OR 1 Fruit (pick from fruit list above) OR 1 Vegetable (pick from vegetable list above – any color) OR Hummus (portion: 1 handful)
SEAFOOD
Grilled Calamari, Clams, Crabmeat, Sardines, Scallops, Shrimps
MEAT
Beef (preferably extra lean or lean ground beef), Steak
POULTRY
Chicken Breast, Turkey Breast
OTHER
Eggs (preferably egg whites) , Low Fat Cottage Cheese, Tofu
GOOD SOURCES OF CARBOHYDRATES
GREEN VEGETABLES
Artichoke, Asparagus, Green Beans, Bok Choy, Broccoli, Brussel Sprouts, Celery, Cucumber, Endive, Kale, Leek, Lettuce, Okra, Peas, Spinach, Zucchini, Green Pepper
YELLOW/ORANGE/RED VEGETABLES
Carrot, Radish, Red Pepper, Tomato, Yellow Squash
WHITE
Bamboo Shoots, Bean Sprouts, Cabbage, Cauliflower, Mushroom, Onion, Shallots, Turnip
OTHERS
Baked Potato, Black Beans, Brown Rice, Chickpeas, Couscous, Eggplant, Kidney Beans, Lentil, Quinoa, Sweet Potato, Hummus, Low Fat Yogurt, Oatmeal, Whole Wheat,Whole Grain
FRUITS
Apple, Apricot, Blackberries, Blueberries, Banana, Cherries, Grapefruit, Grapes, Honeydew Melon, Kiwi, Lemon / Lime, Nectarine, Orange, Peach, Plum, Raspberry, Strawberry
GOOD SOURCES OF FATS
FATS
Almonds (preferably unsalted), Avocado, Cashews (preferably unsalted), Guacamole, Olives, Olive oil (preferably extra virgin), Peanut Butter (preferably natural), Tahini
CHEAT MEAL EXAMPLES
Burger, Cookies / or Cake / or Pastry, French Fries, Ice Cream, Macaroni & Cheese, Meat Pizza, Nachos, Pancake, Spaghetti & Meatball, Sushi, Tacoy
PLEASE NOTE:
- Do not forget to choose a different protein & carbohydrate source every day to fit your taste and add variety to your diet.
- 1 day per week = 1 cheat meal (ONLY one cheat meal. NOT one entire cheat day). Pick ONE cheat meal option per week (either for lunch OR for dinner) from ‘cheat meal list’ above.
- Eating too much seafood can raise the level of mercury in your body; it is advisable to eat fish 2-3 times a week.
- Red Meats are high in saturated fat, which can raise blood cholesterol; it is recommended to eat red meat 1-2 times per week.
Keto Diet consists of a Very Low-Carb, Moderate Protein, and High Fat Diet!
One should limit its Carb Intake to 20-50 grams per day, preferably below 20 grams *PLEASE NOTE that this is a SHORT-TERM DIET! Do NOT exceed one month at a time.
Try to stick to vegetables that grow above ground. These vegetables contain less carbs than root vegetables (below ground vegetables)
Limit amount of Fruits per day (stick to berries only & in small quantity)
Avoid sugar, starchy & processed foods. These foods are very high in carbs (ie. bread, pasta, rice, and potatoes)
Eat 3 meals a day. Supplement your diet with – All Natural Supplements
Always stay hydrated. Drink lots of water (or sparkling water) AND non-caloric drinks, like unsweetened tea (herbal tea or black tea or green tea) throughout the day
Black coffee is also permissible. *PLEASE NOTE that a dash of milk or cream in your coffee (or tea) is also acceptable *PLEASE NOTE that too much coffee can make you feel edgy, restless, and anxious. Drinking coffee late in the day can also affect your sleeping pattern. Stick to 1-2 cups of coffee a day (switch to decaf coffee if you feel the need to have more.
Avoid Keto Diet IF: a) pregnant or breastfeeding b) children under 18 years of age c) diabetics d) high or low blood pressure e) history of eating disorder like anorexia or bulimia f) underweight.
GOOD SOURCES OF PROTEIN
FISH / SEAFOOD
Cod, Crab, Halibut, Lobster, Mackerel, Mussels, Salmon, Sardines, Shrimps, Trout,Tuna
MEAT & POULTRY (PREFERABLY ORGANIC)
Beef (steak, ground beef), Bison, Chicken, Ham, Pork, Lamb, Turkey, Veal , Eggs (preferably omega 3) (1)
DAIRY PRODUCTS
Cheddar Cheese (4), Cottage Cheese (4), Cream Cheese (4), Heavy Cream (3), Plain Yogurt
CARBOHYDATES
VEGETABLES
Aragula, Asparagus (2), Bell Peppers, Broccoli (4), Brussel Sprouts (5), Cabbage (3), Cauliflower (3), Celery, Cucumber (3), Green Beans (4), Eggplant (3), Kale (3), Lettuce (2), Mushroom, Olives (3), Spinach (1), Tomato (3), Zucchini (3)
FRUITS
Blackberry (5), Lemon / Lime, Raspberry (5), Strawberry (6)
SOURCE OF FATS
OILS/SAUCES
Aioli (2), Avocado (2), Avocado Oil, Butter (0), Coconut Oil (0), Dark Chocolate, Guacamole (3), Herbs & Spices, Mayonnaise (preferably olive Oil mayonnaise) (1), Mustard (6), Olive Oil (preferably extra virgin) (0), Salsa (6), Soy Sauce (4), Tabasco / Hot Sauce (2)
NUTS / SEEDS
Almonds (9), Brazil Nuts (4), Chia Seeds (7), Flaxseed (4), Hazelnut (7), Hemp Seeds (4), Academia (5), Pecans (4), Peanut (8), Pine Nut (9), Pumpkin Seeds, Sesame Seeds (7), Walnuts (7)
SAMPLE MEAL BREAKDOWN
● one day omelette (can add cheese)
● one day eggs (can add cheese)
● one day oatmeal
● one day smoothie (with berries or nuts or seeds)
● one day plain yogurt with berries (or seeds) OR cottage cheese with berries
*PLEASE NOTE that the order & food option are primarily suggestive (you may vary the order & the food to fit your taste for every day)
LUNCH
● Salad or Sandwich or Avocado / Guacamole
● *Pick Protein (above list) and Vegetable (above list)
● *Can also add cheese (or seeds – above list) to your salad or sandwich
DINNER
● Monday: Protein (pick Poultry from list above) + Vegetable
● Tuesday: Protein (pick Fish / Seafood from list above) + Vegetable
● Wednesday: Protein (pick Meat from list above) + Vegetable
● Thursday: Protein (pick Poultry from list above) + Vegetable
● Friday: Protein (pick Fish / Seafood from list above) + Vegetable
● Saturday: Protein (pick Meat from list above) + Vegetable
● Sunday: Protein (pick Poultry from list above) + Vegetable
PLEASE NOTE:
- Remember that the Recommended Serving should not exceed 20 grams (preferably) of carbs per day (breakfast – lunch – dinner combined). Hence, you must count your ‘Net Carbs’ to ensure that you do NOT exceed the amount of your optimal carb intake per day
*NOTE: The numbers in parentheses consist of amount of Net Carbs per 100 grams (31⁄2 ounces) serving
*NOTE: Fish, Seafood, Meat, & Poultry have minimal net carbs. But that does NOT mean that you should consume big amounts of these foods. Excess protein can turn into glucose (which defeats getting ‘into ketosis’) - Do not forget to choose a different protein & carbohydrate & fat every day to fit your taste and add variety to your diet
- It is advisable NOT to snack between meals. If still very hungry, eat nuts (pick from above list)
- Eating too much seafood can raise the level of mercury in your body; it is advisable to eat fish 2-3 times a week
- Red Meats are high in saturated fat, which can raise blood cholesterol; it is recommended to eat red meat 1-2 times per week
- That the order & food order are primarily suggestive (you may vary the order & the food to fit your taste for every day)
- Use oils / sauces (from above fat list) for cooking
NUTRITIONAL TIPS
- Eat a meal within 1 hour of waking (unless you are following the “intermittent fasting”)
- Try to eat five times a day (small meals). Eat every 3 hours include plenty of vegetables and fruits in your meals and snacks every day (no fruitsat night)
- Choose whole grain foods (preferably). Keep white bread, pasta, rice, potatoes at a minimun
- Take your Supplements
- Drink a lot of water every day. Add lemon in water for flavour (if need be)
- Bake, broil, grill, steam or boil (instead of frying)
- To add taste, use ketchup, mustard, bbq, vinegar, honey, lemon juice, olive oil, herbs& spices (no mayo)
- Do not eat 2 hours before bedtime
GOOD SOURCES OF PROTEIN
SEAFOOD
Grilled Calamari, Clams, Crabmeat, Sardines, Scallops, Shrimps
MEAT
Beef (preferably extra lean or lean ground beef), Steak
POULTRY
Chicken Breast, Turkey Breast
OTHER
Eggs (preferably egg whites), Low Fat Cottage Cheese, Tofu
GOOD SOURCES OF CARBOHYDATES
GREEN VEGETABLES
Artichoke, Asparagus, Green Beans, Bok Choy, Broccoli, Brussel Sprouts, Celery, Cucumber, Endive, Kale, Leek, Lettuce, Okra, Peas, Spinach, Zucchini, Green Pepper
YELLOW/ORANGE/RED VEGETABLES
Carrot, Radish, Red Pepper, Tomato, Yellow Squash
WHITE
Bamboo Shoots, Bean Sprouts, Cabbage, Cauliflower, Mushroom, Onion, Shallots, Turnip
OTHERS
Baked Potato, Black Beans, Brown Rice, Chickpeas, Couscous, Eggplant, Kidney Beans, Lentil, Quinoa, Sweet Potato, Hummus, Low Fat Yogurt, Oatmeal,Whole Wheat,Whole Grain
FRUITS
Apple, Apricot, Blackberries, Blueberries, Banana, Cherries, Grapefruit, Grapes, Honeydew Melon, Kiwi, Lemon / Lime, Nectarine, Orange, Peach, Plum, Raspberry, Strawberry
GOOD SOURCES OF FATS
FATS
Almonds (preferably unsalted), Avocado, Cashews (preferably unsalted), Guacamole, Olives, Olive oil (preferably extra virgin),Peanut Butter (preferably natural), Tahini
CHEAT MEAL EXAMPLES
Burger, Cookies / or Cake / or Pastry, French Fries, Ice Cream, Macaroni & Cheese, Meat Pizza, Nachos, Pancake, Spaghetti & Meatball, Sushi, Tacoy
SAMPLE MEAL BREAKDOWN
MEAL 1 (HOUR 1 BREAKFAST)
● one day omelette
● one day eggs
● one day oatmeal & fruits
● one day musli cereal (or ‘rich in fiber’ cereal) with almonds
● one day low fat plain yogurt with fruits OR low fat cottage
● cheese with fresh jam or fruits
*PLEASE NOTE that the order & food option are primarily suggestive (you may vary the order & the food to fit your taste for every day)
HOUR 2
Shake/Smoothie (with or without 1 scoop isolate protein powder)
*Choose 1 different fruit (from fruit list above) or nuts (preferably almonds) for every day to add variety to your shake
*PLEASE NOTE that you can switch hour 1 & hour 2 to fit your need
HOUR 3
1 FRUIT (pick from fruits list above) or skip meal
HOUR 4: SANDWICH OR SALAD
Choose 1 Cup Vegetable (pick from any colored vegetable under carbs list – you may mix colored vegetables) AND 1 Protein 3oz (pick 1 poultry or 1 beef or tuna under protein list) For Sandwich: 1 Vegetable (pick from any colored vegetable under carbs list – you may mix colored vegetables). Can also add 1 Protein (pick 1 poultry or 1 beef or tuna under protein list)
*PLEASE NOTE that you can also have a ‘veggie only’ salad or sandwich. In that case, add more vegetables or tofu or eggplant to your portion
HOUR 5: SNACK OR SKIP MEAL
● *For every day, alternate between ’Good Sources of Fats’ (pick from list above – Portion: 1 handful) OR 1 FRUIT OR Hummus (portion: 1 handful)
HOUR 6: NUTS (PREFERABLY ALMONDS) OR SKIP MEAL
● *PLEASE NOTE that you can switch hour 5 & hour 6 to fit your need
HOUR 7: DINNER
*Recommended serving: 5 oz Protein AND 1 cup of vegetables:
Monday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
Tuesday: 1 Protein (pick 1 Fish or Seafood from list above) + 1 Vegetable (pick 1 white or 1 yellow/orange/red vegetable under carbs list)
Wednesday: 1 Protein (pick 1 Meat from list above) + 1 Other (pick one ‘other’ under carbs list)
Thursday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
Friday: 1 Protein (pick 1 Fish or Seafood from list above) + 1 Vegetable (pick 1 white or 1 yellow/orange/red vegetable under carbs list)
Saturday: 1 Protein (pick 1 Meat from list above) + 1 Other (pick one ‘other’ under carbs list)
Sunday: 1 Protein (pick 1 Poultry from list above) + 1 Vegetable (pick 1 green vegetable under carbs list)
*PLEASE NOTE that the order is primarily suggestive (you may vary the order to fit your taste for every day)
HOUR 8:
● Musli Cereal (or ‘rich in fiber’ cereal) with or without almonds (ONLY if still hungry)
PLEASE NOTE:
- You may skip meals (as mentioned above – but only if not hungry), but must atleast eat 3 small meals.
- Do not forget to choose a different protein & carbohydrate source every day to fit your taste and add variety to your diet.
- Eating too much seafood can raise the level of mercury in your body; it is advisable to eat fish 2-3 times a week.
- Red Meats are high in saturated fat, which can raise blood cholesterol; it is recommended to eat red meat 1-2 times per week.
- Avoid Intermittent Fasting IF: a) pregnant or breastfeeding b) children under 18 years of age c) diabetics d) high or low blood pressure e) history of eating disorder like anorexia or bulimia f) underweight.
- Choose whole grain foods that are high in protein, and high in fibre, vitamins, and minerals (preferably) to help keep blood sugar level steady and prevent nutrient deficiency.
- Avoid sugar, starchy & processed foods, empty carbs (junk food)
- Try to eat 3 small meals a day, combined with healthy snacks and supplement (All Natural Supplements).
- Eat all of your meals within an 8 hour time period and fast for the remaining 16 hours.
- Choose between either 11am to 7pm OR 12pm to 8pm. Do NOT overeat during the allotted 8hour time period
*PLEASE NOTE that this ‘time frame’ is relative to the time you go to bed. Do NOT eat at least 2 hours prior to bedtime.
Stay hydrated. Drink lots of water (or sparkling water, or mineral water) AND non-caloric drinks, like unsweetened tea (herbal tea or black tea or green tea) throughout the day.
* Drinking is permissible even during fasting hours
Black coffee is also permissible. It can help curb your appetite, which can make ‘morning fast’ more controllable
* Too much coffee can make you feel edgy, restless, and anxious.
Drinking coffee late in the day can also affect your sleeping pattern. Stick to 1-2 cups of coffee a day (switch to decaf coffee if you feel the need to have more)
To add taste, use ketchup, mustard, bbq, vinegar, honey, lemon juice, olive oil, herbs & spices (no mayo)
Take your Supplements