Calorie-sourcing is far more important than calorie-counting (although that’s important, also): This means making sure your macronutrients (another word for protein, carbs and fat) are dialed in first. For weight loss, as described above, the idea is to comprise your calories of 40%-50% lean protein, with 30%-40% healthy fats (monounsaturated, medium-chain triglycerides and omega-3 fatty acids), and 10%-20% complex carbs (oats, long-grain rice, barley, and similar “slow” carbs. No “white carbs”, like white rice or potatoes, and absolutely nothing overly processed, like bread, or refined, like sugar. In other words, no monosaccharides).
Intermittent fasting can be very helpful: This involves restricting your daily eating period to 8 hours, and then refraining from eating for 16 hours in between. If you ever get hungry, you can snack on veggies, like carrots, celery, cucumbers, etc. In fact, it is recommend to have veggies around at all times, since they’re low in calories and can satisfy hunger pangs.
Pair your protein and fat; isolate your carbs: aim for 5 meals per day, with 3 main meals (breakfast, lunch and dinner) consisting of only protein and fat, and the other 2 being small meals of protein and carbs, spaced out evenly between each main meal. This is detailed in ‘Macronurtient Sources’ section above.
Don’t drink calories: aside from the occasional cheat drink, calories should not be consumed in liquid form. The reason for this is you’re not only adding total calories to your diet, in general, but these liquid calories are an ‘instantized’ form, meaning it requires almost no digestive effort to break down the calorie source and introduce it to your bloodstream, which can adversely affect blood sugar and insulin levels.
Meal prep: You can either cook everything for the following day at one time, and then refrigerate/freeze until needed, or you can cook/prepare a couple servings at a time, eating one for that meal and saving the other for later. To help you cook less, try cold plates, such as sliced lean deli meats, olives, and veggies for some meals.
Stay hydrated: Even if you aren’t doing an official ketogenic diet plan, you can still experience symptoms similar to what’s known as “keto flu” during restricted carb intake if you don’t stay hydrated. And hydration is essential, in any event. So, be sure to drink lots of calorie-free fluids and get enough electrolytes, especially durin