The face of the doctor is the reason I want to know more about Keto diet.
Intro
- get healthy first. lose weight later
- it’s actually a pattern of eating, not a diet
- TARGET: lower insulin so you eat less frequently
- focus is not on lowering calories, although you will be lowering that coz you are eating less frequently
What to eat
- only 2 meals a day
- can take up to 5 days to get used to this
- how do you know if it’s working?
- when you don’t feel hungry
- if you are hungry
- you need more greens or fat
- in the morning, don’t eat until you absolutely have to (i.e. when you are staving)
- 4 hours between 1st and 2nd meal, i.e. 20 hours fasting time
- no snacking at night!
- you will need more salt (use sea salt)
- best time to exercise: before 1st meal in the morning
1st meal
- eggs (2-4)
- avocado
- cheese
- bacon (with <1g sugar)
- nut butter
- meat (3-6 oz)
- veg or salad (olive oil / vinegar)
- nuts/seeds
2nd meal
- fish (e.g. salmon) or seafood
- salad
- fat bomb (e.g. cookie)
- chicken with skin (can be wings) (3-6 oz)
- asparagus or other veggies
- nuts or olives