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
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