Optimal Nutrition & Lifestyle for Health

Diet Style / Intermittent Fasting / Sleep*

- M E A L P L A N F O R H E A L T H -

A N I M A L B A S E D/ C A R N I V O R E K E T O G E N I C D I E T

CC - Cut the Carbs

PP - Prioritize Protein

FF - Fill with Fats

No matter the diet type or lifestyle, any human in order to lose weight in the form of fat (with as little muscle as possible), has to burn fat for fuel (body fat stores), a state that is called ketosis (optimal blood ketones 0.7-3.0 ). "A state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver."The easiest way to get into ketosis is obviously fasting or a fasting mimicking diet like the ketogenic diet. This, like fasting (intermittent fasting) will cause the body to use fat instead of glucose / carbs for energy, and that will produce ketones. Only when the carbs and protein are used up, we burn fat. We can not burn both glucose and fat in the same time. Is one or the other. The ketogenic lifestyle with the phases on prioritizing protein (recommendation) is adapting your body to go back to the beginning, were like a new born baby, you were using ketones, fat for fuel, fat as an energy source, in a ketogenic state.

We can not lose our stored fat until we get into ketosis, no matter the nutrition / diet we are on, so that is why a ketogenic diet or low carb diets are straight forward the easiest (no hunger like in other types of diets), most natural, fastest way if you want to be healthy (solve insulin resistance, inflammation...), while getting fit and lose weight (less fat stores, less inflammation) or build muscle (preferably doing at least a minimum of 30 minutes walking a day or go to the gym for HIIT...).

45% PROTEIN
50% FATS
5% CARBS

- FAT ~ 40 - 50g / meal or 70-90 g / DAY

-PROTEIN ~ 80-150g/meal or 200-400g/ DAY

- CARBOHYDRATES - as little as possible for you long term or using mostly high fiber type like green leafy vegetables or low carb options, even as low as 20-30g NET CARBS / DAY for health by weight lose (see ingredients on any food label for hidden carbs and calculate the carbs in advance with an app like My Fitness Pal or My Net Diary

M E A L P L A N S

B r e a k f a s t :

- LEMON WATER and Vitamins (Magnesium, Potassium, Himalayan Sea Salt, D3, B vitamins, .....) / lots of cruciferous vegetables/green leafy vegetables (3-5 cups / day)

KETO Caffee Late or Flat White** or KETO HOT CHOCOLATE :

- double expresso -coffee medium roast or 2-3 tsp (tea spoon) unsweetened cocoa powder

- 50-100ml heavy cream ~35% fat /unsweetened

- 1 tsp (tea spoon) coconut oil or MCT oil (optional depends on the fats needed/day)

- 1 tsp (tea spoon) butter (grass fed 82% fat) - optional*

- a pinch of cinnamon just if you like

*Increase the fat (coconut oil, butter) amounts gradually into the diet plan and the amount depends on the meal plan (how much fat you need to lose) and the fat needed per day (to fit the macros %). At first start a little then go a bit more the next time until you become fat adapted and you can go as high (2-3 TBSP of fat / coffee) only if you need that much fat

**Buletproof coffee is the keto coffee for black coffee kind of guy !

- single or double espresso - coffee medium roast (depending on your style)

- 1 TBSP (table spoon) butter/grass fed 82%fat or MTC oil-gradually from 1tsp to 1-2 TBSP

- 1 tsp (tea spoon) coconut oil (optional/ depends on the meal plan and fats needed/day*)

- 1 TBSP heavy cream ~35% fat /unsweetened - optional depends if you like it or not

OMELETTE and BACON :

- 20 - 30g butter 80% fat

- 20 - 30 g coconut oil (no flavor type) or 40-50 g butter in total and no coconut oil

- 4 - 6 eggs (medium-large) - 3-4 eggs for girls /5-6 eggs for man (depends how big you are)

- plenty of Himalayan sea salt iodine (very important on a low carb diet) and peeper (...)

- 50 -70 ml heavy cream ~35% fat /unsweetened - optional

- 30-50 g cheddar cheese or other maturated cheese (full fat) in the omelette or on the side

- 70-100g bacon on the side

SALAD :

- 2-3 tomato cherry, 1 cucumber (small)

- or 2-3 cups of lettuce (iceberg, Chinese l or Roman l.) & olive oil /salt & pepper

- or pickles (cucumber and / or cabbage)

L u n c h :

STAKE / MEAT :

- Ground beef or beef/pork stake or chicken legs /wings cooked in 30 g butter + 30 g of coconut oil unflavored (the non hydrogenated kind)

- also add 20 -30 g of butter on the plate* (to make sure you got the fats you need)

*Increase the fat amounts gradually into the diet plan. At first start with 10 g and go up next time until you become fat adapted.

SAUTEED GREEN LEAFY VEGETABLES or SALAD :

- 3-5 cups green leafy vegetables : 1 or 2 of these : kale, asparagus spinach, broccoli, green peas, cabbage,sauteed in plenty of healthy fats :

- 30-50 g of butter & coconut oil

- or 2-3 cups of lettuce (iceberg, Chinese l or Roman l.) & olive oil /salt & pepper

- or pickles (cucumber and / or cabbage)

D i n n e r :

** Only eat at night, if you are hungry or if you did not finished your previous meals (macros / calories) and if you did not achieve the no. of calories/macros required for the day.

NOTE : If you are on a big calorie deficit for an extended period of time, your metabolism will slow down (you will no longer lose weight especially if you do not sleep enough!), so do not exceed the recommended deficit for a healthy weight loss. If you do not count calories only carb/ sugar intake then keep it simple and eat 2 meals a day or one (2MAD / OMAD) and do the Prioritize Protein, Cut the Curbs (sugar), Fill with Fats rule.

Google to find a keto calculator for the ideal wight/calories you need, then use an app (My Fitness Pal or My Net Diary) but only as a general rule and only at the beginning of a diet. This should be a lifestyle soon. To set the macros & calories (choose slow weight lose, its best to start at small deficit any way) and on top of that number at first add at leas 200-300 calories for a ketogenic diet, because it's the only diet that is know to be like that calorie wise and successfully still lose weigh while doing it, assuming you do it properly.

In case you are not hungry (that really happens while on a keto diet) do not eat. But if you are and still need to add some more, always go for a protein snack (google for carnivore snaks or protein sugar free shakes or protein bar sweets) or a fatty protein meal (a bit of ground beef or lots of green leafy vegetables + lots and lots of butter (you can make a butter dip / sauce for the veggies).

*** Do not eat fats more then before starting this diet/lifestyle.
If for some reason on a day you exceed the carbohydrate intake above the recommended amount for a low carb diet (20-50 g depending if you want lose weight or to gain muscle) do not eat as much fats ad usual, cut the fats as well. The worse you can do is eat fats and carbs (sugars) together (way worse than just sugar) !
If you eat carbs like someone on a regular American diet (the famous wrong pyramid) and add fats like for a keto diet, its a complete disaster !! You will not only gain weight, feel sluggish and bad, but you will be in trouble more or less depending on how bad and for how long you do that. This is how people miss understand the "fats are good" while not knowing the low carb part ! And by the way, Proteins are better, especially for when we go older. We need more protein as we age (dr. Gabrielle Leon)

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L u n c h / D i n n e r i d e a s :

STAKE / MEAT :

- Steak with sauteed white mushrooms (champignon mushrooms)

- both cooked separately in 20-40 g butter + 20-30 g of coconut oil unflavored

- also add 20 -30 g of butter on the plate*

*Increase the fat amounts gradually into the diet plan. At first start with 10 g and go up next time until you become fat adapted.

This is a basic day, but you can see that the food you’re going to eat doesn’t seem like that of a different diet you may have tried. You get to actually eat and enjoy what you’re eating the entire time, you just prioritize protein, for instance by doubling the amount of meat on the plate, cutting out carbohydrates (leave it on the plate at a party or don't order at the restaurant) and fill with fats to have satiety and better taste.

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1. DECAFFEINATED LATTE or HOT CHOCOLATE

- half of the recipe above + hot water ( or almond milk unsweetened ) using decaffeinated coffee or less cacao powder

2. CHICKEN in CHEDDAR CHEESE / BUTTER SAUCE with MUSHROOMS and PEPERD or PEPERS filed with CHICKEN and CHEDAR CHEESE BUTTER SAUCE and MUSHROOMS

3. CHEESE PLATE + PICKLES :

- cheese plates of different maturated cheese like Cheddar, Gouda, Camembert, Parmigiana..

- pickles - optional

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4. BONE BROTH SOUP with PEPPERS + heavy cream, butter and lots of green leafs like dill, celery leaves ...

INGREDIENTS :

- 2-3 Kg of beef bones, about 1 kg of chicken legs with bones, 0.5 kg of beef (but you can use all the meats you like + bones (beef, chicken legs, pork,...)
- vegetables whole not chopped (yet ): 2 onions, 2-3 carrots , 1-2 parsley root, 1/4th of one celery root, 1 parsley
- salt 1 table spoon for every 5 L of whater, pepper, cayenne pepper or hot paprica,
- fresh or refrigareted dill, celery leaves, parsley, more papper or salt if you like
- heavy cream 50-100 ml/ bowl of soup + (optional) egg yolk
- butter 10-50 mg/ bowl of soup
- (optional) Chopped green / red peppers - 2-3 and one hot green pepper

DIRECTIONS :
-Put all the meat, the vegetables (carrots, parsley..) and the seasoning (salt, pepper...) in a big pot (8-10 L depending on how much meat you use) and bring to boil.
-When the meat is done, take a new pot, a smaller one (6-8 L) and transfer the meat into the new pot. If it's needed make smaller pieces
- Chopp all the vegetables (except the onions and parsley) and then transfer them into the new pot
- Add the fresh seasoning (or refrigareted) : dill, other green leafs like celery leaves, parsley, lovage...
- (Optional) you can add more salt and papper
- (Optional) Add the chopp the green /red peppers to the soup
- Add heavy cream and butter (you can add heavy cream and butter only when searving, this way you can keep the soup in the fridge for longer). Also if adding the heavy cream only when searving you can add to the heavy cream one egg yolk for 2-3 bowls of soup.

Enjoy !