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