PHOTO CREDIT : ISTOCK ; THITAREESARMKASAT
What can I eat ? Below is a general list of foods that are keto friendly , but just because they are on the list
SAMPLE DAY Here is a sample day for our athlete requiring 2700 calories ....
MEAL 1 1 cup spinach 25g pecan nuts 2 rashers of bacon 3 whole eggs cooked in 14g coconut oil
MEAL 2 25g whey protein isolate 1 tablespoon macadamia nut oil 25g walnuts
MEAL 3 120g fresh wild caught salmon 1 sup spinach doesn ’ t mean you don ’ t need to keep an eye on the quantities you are consuming . I recommend tracking your food intake with an app to
1 cup broccoli 25g cheese 1 tablespoon olive oil
MEAL 4 5 Plain chicken wings 1 tablespoon mayonnaise or fat of choice Side salad
MEAL 5 125g ribeye steal 1 cup Brussel Sprouts 5 asparagus spears 1 tablespoon Kerrygold butter ensure you are dialling in the meals correctly to hit macronutrient requirements . This is especially important during the adaptation phase .
As you can see , the diet can have good variety and there are a plethora of recipes online to make keto friendly versions of what a typical standard diet would look like .
Once the adaptation phase is complete , I would suggest 3 weeks for the adaptation process . You may then wish to pursue your physique or performance goal , be it body composition or improving power / strength to weight ratio , or simply reducing inflammation and improving insulin sensitivity .
If you have any questions , please feel free to DM me on Instagram : @ joeb _ ad
APRIL 2018 | FLEX 123