Diet

This is a lower carb, higher protein approach, cycled over two weeks.

It is NOT a ketogenic diet. Keto is too hard to get right, and too risky if you don’t (eg your lipid profile will go haywire).

Key Principles

• Don’t count our measure calories
• Reduce carbs – generally avoid ‘anything white’. ie pick recipes without pasta, rice, bread, grains, potatoes
• Additional protein intake via supplementation. It is hard to get to 2.2mg of protein per kg of body weight. Have two protein shakes per day.  See Protein page.
• Eat some servings of fermented foods to boost gut biome (yoghurt, Kefir, Sauerkraut and kimchi)
• Lots of Vegetables (esp cruciferous such as broccoli and cauliflower), beans, lentils. Avocados.  And more beans and legumes.
• Fruit, but no more than 2-3 serves per day (too much sugar)
• Oily fish, esp salmon
• Some purely vegetarian meals
• Healthy snacks – tree nuts, fruit
• Hydration – 2.5+l of water
• Break all the rules once or twice over a two week period. Eat anything. Eat too much.
• The only strongly suggested exception is drinking sugar drinks. Whether this is a can of soft drink or fruit juice, just don’t. Empty calories, lots of additives
• Consider fasting one day per fortnight
• Consider Intermittent fasting, where you consume all your calories in a 6 (ideal) to 8 hour window each day (a relatively straightforward way to manage your weight and total calories)
• Have your last meal a few hours before bedtime
• Eat until you are 80% full then stop
• No snacking after dinner
• Minimal alcohol