If you have not read an intro to the Ketogenic diet try going there first- ‘how fat is keeping me lean‘
Below are 5 options for each meal. The essence is simply – it needs to be close to the following: 65% fats – 25% proteins – 10% carbs
|Breakfast||Bacon and eggs||Cheese, Ham/Chorizo and apple and nuts||Smoked salmon, avocado||Protein (whey), almond milk, heavy cream smoothie||Greek yoghurt, cream and berrie smoothie, (possibly coconut milk?)|
|Lunch||Grilled spicy chicken, olive oil and green beans||Tuna/protein Salad. Spinach, Olive oil, Pepper, Tomato, Lemon, Mint||Ginger, Garlic, Chilli Beef. Brocolli and mushrooms||Mozzarella, Avocado and Vine Tomatoes||Smoked ham, butternut squash and Blue cheese|
|Snack||Berries and Almonds||Biltong (or other dried meat)||Apple and cheese and nuts||Peanut butter and celery||Sunflower seeds, macadamia nuts and a pear|
|Dinner||Chilli (more mince, add bacon or cheese!)||Thai Green Curry, chicken, green beans, aubergine, coconut milk based||Spag Bol with a couple of veggies||Any fresh fish and veggies||Steak, mushrooms in butter (or cream), brocolli|
You get the picture. All meals are focused on protein and fat which importantly cause little or no increase in insulin levels.
As with many things in life this requires 2 things. Faith and commitment. You won’t be disappointed!
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