Man.up tip of the day- Ive been getting inundated with requests as to what to eat if on a ketogenic diet, remember this is a diet that if you adopt expect to have a period of feeling lethargic and hard to motivate yourself for a short while, until youve fully become fat adapted. For how long will I feel this way? Well the leaner you are the less you will feel it change over. If youre sub 12% body fat youll hardly notice the change from glycogen fuel source to burning fat as a primary fuel. If youre in the 20-30% body fat, how quick you shift and have a flat period could rage from 6 days to 3 weeks! Now thats a wide gap but its because so many factors can effect how quick you shift into ketosis. How often you train, stress levels, sleep pattern and amount, how toxic you are and so on. Bottom line is, if you commit to a ketogenic diet of eating predominantly fats and small amounts of protein and very very little carbs, youll drop body fat and feel boundless energy. But the fatter you are the tougher the shift, so stick with it and be patient, think of it as being punished for being greedy and eating too much crap! So stick at it and man.up! So what Im going to do is give you a typical ketogenic daily plan for you to adapt and play with. You would adjust the amounts based on how youre feeling and if youre hungry. Judge how you feel as the indicator for how its working and if you feel hungry eat more fat, if youre full for a long time and dont need to eat for hrs which is very common then bring down the fats a little to a point of maintaining still feeling satisfied, but not having to over eat fats. Here is a generic plan for you to try, tinker with it to suit you but dont change the plan and substitute things if youre unsure of the food youre brining in, you may end up bringing in a food that stops ketosis like carrots, parsnips or so on. Foods that are otherwise healthy but not ideal for a ketogenic diet. Breakfast- upon waking up a bulletproof coffee. See previous posts on BPC if not sure how to make. Alternatively to coffee- Salmon, scrambled eggs and asparagus. Lunch- chicken breast and a mixed salad of green leaves, spinach, kale, peppers and a bit of extra virgin olive oil. No tomatoes, or anything sweet tasting. Dinner- nice big sirloin steak, and three mixes of different high Fibrous veg. Snacks- Through the day but only if hungry a big spoon of either a nut butter or coconut oil. I like to mix the two as the coconut enhances the flavour of the nut butter. You can alternatively eat actual nuts like- brazil, cashew, almond but never peanut which is in actual fact a legume. Fruit keep to no more than 1-2 pieces a day and save for the late evening. The amount of fat you eat will help fuel the body and free up body fat to be burnt as fuel. Staying away from any form or sugar will help prolong the fat burning during the day and if any sugar is consumed it must be in the evening when your body is more insulin sensitive and far less likely to store the sugar as fat. Keep your tinkering as close the the meal plan as possible, so you can substitute chicken for any other lean meat, or change the veg as long as high fibrous and not sweet tasting. Drink plenty of water as always and avoid even sweetened water or sugar in tea or coffee. If youre going to try this, keep a food diary and monitor your mood and energy levels. Give it at least 10 weeks to see how amazing you will feel on this plan. Measure your results with how your clothes fit and how you look in the mirror.....throw away those obsessive crap weighing scales. Weight isnt important, how you feel and look is much better measure. Like and share to win prizes and to keep informed. #manupsez #manup
Posted on: Mon, 13 Oct 2014 12:31:28 +0000
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