Plan for day #7 (Free day)

Today we will refill our liver and the glycogen stores with healthy carbohydrates and we will limit our fat consumption due to the insulin spikes we might have during the carb up (keep it under 40g of fat).

Breakfast:

-Oat meal pancakes with jam

1st snack (2-3 hours after breakfast):

- 1 cup of lettuce with vinegar or lemon

- 5 olives

Lunch:

- You can eat anything on lunch but preferably the meal should not have too much fat. I usually go for Fud's cheese burger ( do not get too full )

- Option: Fruit juice

2nd snack (2-3 hours after lunch ):

- taboulah or fatoush

Dinner:

- Grilled chicken

- salad

Total = Should not exceed 1500 calories

Try to drink 2 liters of water at least and 9e7a o 3afya :D

How can you check your keto progress!

On our diet you are recommended to track your ketosis levels to insure that you haven't ate anything might broke your diet.. like gums, splenda or certain foods

Keto sticks is the tool which you can use to track your progress. It can be found at pharmacies and it is so simple to use

Click Here

Plan for day #3, 4, 5 and 6

Today dizziness and brain fog will increase even more.. Don't worry about this as our will start to adopt fatty acids as ketones.. in this stage we start to burning our own fat :)

This plan is for a 70kg individual.. you have to decrease or increase items to match your keto daily calories depending on your weight ( we discussed this HERE )

Breakfast:

-3 egg omelet ( 270 calories)

-Multivitamin pills

1st snack (2-3 hours after breakfast):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Lunch:

- 1 roasted chicken breast with skin ( 240 calories ) + 1 cup of shredded lettuce with 1 tbsp of mayo (100 calories) (the chicken can be replaced with the same size of fish fillet or a beef chunk or shrimps)

2nd snack (2-3 hours after lunch ):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Dinner:

- 100g rib-eye steak (230 calories) + 1 tbsp of olive oil ( 114calories )+ 1 cup of shredded lettuce

Total = 1474 calories with around 55% of protein and 45% fats

Try to drink 2 liters of water at least and 9e7a o 3afya :D

Plan for day #2

Today you will start to feel dizzy maybe some brain fog will occur as our glycogen stores are getting becoming empty. Don't worry about this as our brain will signal the liver to start adopting fatty acids into ketone bodies which is what our diet relies on :)

This plan is for a 70kg individual.. you have to decrease or increase items to match your keto daily calories depending on your weight ( we discussed this HERE )

Breakfast:

-3 egg omelet ( 270 calories)

-4 slices of roasted turkey or roasted beaf ( 80 calories)

-Multivitamin pills

1st snack (2-3 hours after breakfast):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Lunch:

-two grilled chicken breasts (240 calories ) + 1 cup of shredded lettuce with 1 tbsp of mayo (100 calories) (the chicken can be replaced with the same size of fish fillet or a beef chunk or shrimps)

2nd snack (2-3 hours after lunch ):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Dinner:

- 1 can of tuna in water no salt added (220 calories) + 1 tbsp of olive oil ( 114calories )+ 1 cup of shredded lettuce

Total = 1416 calories with around 70% of protein and 25% fats

Try to drink 2 liters of water at least and 9e7a o 3afya :D

Plan for Day #1

1at day is always hard because we try to minimize our fat consumption thus some meals will be grilled and boiled

This plan is for a 70kg individual.. you have to decrease or increase items to match your keto daily calories depending on your weight ( we discussed this HERE )

Breakfast:

-6 egg whites boiled ( 120 calories)

-4 slices of roasted turkey or roasted beaf ( 80 calories)

-protein shake 1 scope (120 calories) (can be replaced with extra 4 turkey slices or a 1 chicken breast)

-Multivitamin pills

1st snack (2-3 hours after breakfast):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Lunch:

-two grilled chicken breasts (240 calories ) + 1 cup of shredded lettuce with 1 tbsp of mayo (100 calories) (the chicken can be replaced with the same size of fish fillet or a beef chunk or shrimps)

2nd snack (2-3 hours after lunch ):

-option 1: caesar salad without the croutons (260 calories) ( try to find a caeser sauce without carbs or minimum carbs)

-option2: 2 cups of of steamed broccoli, fried on 2 tbsp of butter and 1 tbsp of garlic powder (295 calories )

Dinner:

- 1 can of tuna in water no salt added (220 calories) + 1 tbsp of olive oil ( 114calories )+ 1 cup of shredded lettuce

Total = 1406 calories with around 70% of protein and 25% fats

Try to drink 2 liters of water at least and 9e7a o 3afya :D

#5 Is there a cheat meal on keto?

YES!! there is a cheat meal on keto!

At the end of every week our stores of glycogen will be empty which would affect our liver on the long run thus we have to refuel our liver and other muscles with glycogen by CHEATING!!

My cheating meal is on Friday I eat whatever I want on that meal but moderately and without sweets and soft drinks ( soft drinks contain sucrose and fructose which are bad!!) replace it with a fresh fruit juice if you really want something sweet

After this meal you diffidently will be kicked out of ketosis!! but dont worry you will be back into it by Sunday. During Friday night and Saturday you will minimize your fat consumption to stay away from storing them back.

Easy right?! :D

#4 What can we eat on keto?

I will divide this post into three categories fats, proteins and carbohydrates

Lets start with the main source of energy!

Fats:

-Nuts ( macadamia, Brazil nuts, almonds, whole nuts )

-Essential fats ( omega3.6.9)

-Olive oil and sunflower oil

-chicken skin and beef, lamb fats

-salad sauces that dont contain sugar or carbohydrates like ( Heinz Mayo, some cesar salad sauces etc)

-Cheese.. Parmesan, cheddar, mozzarella and feta as long as they dont contain carbohydrates

Proteins:

-whole Eggs or egg whites

-protein shakes

-fish, chicken, lamb, beef and turkies

-some nuts

- canned tuna, some breakfast strips and roast beef, turkey

Carbohydrates:

We will focus on dietary fiber sources as we need alot to maintain our bowel movement so i will stick with green vegetables Only.. please no tomato as it contains sugar!! :)

-Lettuce, molo5eya, jarjeer, sabane5, broccoli and anything green but no cucumber!!

-Pure dietary fiber sources.. I would recommend psyllium husk

YES YOU CAN ENJOY FRIED EGGS WITH BEACON STRIPS.. YOU WILL ENJOY YOUR REBEYE STEAK AND FRIED CHICKEN OR SHRIMPS WITH CHEESE DIPPING.. OH DONT FORGET THE NUTS :D

I will start to create recipes soon :)