Yes your are totally right, I meant to take off 500 calories a day to lose 1 pound a week (7 days/week x 500 calories/day = 3500 calories/week = 1 pound of fat/week) or take off 1000 calories to lose 2 pounds a week (7 days/week x 1000 calories/day = 7000 calories/week = 2 pounds of fat/week). Thanks to you, I fixed this little typo 🙂 Thanks a lot!
Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. I really appreciate any donation you want to give, but you can change the price yourself. I’ve added in $15 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars, and I’ve seen what they are like on the inside.
Hello Myriam, I am a dual certified personal trainer and Sports Nutrition Specialist. I really love how concisely you have put this article together. I did notice that on your macro breakdown for a 1500 calorie diet you actually listed the protein intake at around 31% of the daily calories (117*4=468..468/1500=.31). I was wondering if you did this to bring the protein amount closer to 1 gram per pound of body-weight to preserve lean mass?
As long as you are in a calorie deficit then meal timing is irrelevant. In some cases large late night meals have been shown to preserve muscle mass better on a diet and result in a greater loss in body fat percentage. I highly recommend reading Martin Berkhan’s article on the subject – Is Late Night Eating Better for Fat loss and Health. Check out this post for more on the differences between the Kinobody approach and LeanGains (Martin Berkhan’s approach).
You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein – perhaps that leftover salmon from day 1 – and you’ve got a complete, healthy lunch.
This program costs $69, and it is an entry-level course that is designed to help people who are new to Kinobody lose weight and start building muscle tone. Like other Kinobody programs, the Aggressive Fat Loss Program is hosted by Greg O’Gallagher himself, and in this program, Greg will walk you through a series of seven videos that each address a different way that you can get fit and lose weight.
Citing Bond’s priorities of being highly functional, injury-free, and physically maneuverable, the Kinobody founder elucidates how you too can have a physique like James Bond from the comfort of your home. The Bodyweight Mastery Program comes with bonuses like a nutrition guide and access to a members-only forum, and it includes ten full training videos that can help you attain an impressive V-cut physique.
We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.

When you have a neutral energy balance, the number of calories that you take in equals the number of calories you use. Attaining a perfect neutral energy balance is practically impossible, but you can get pretty close with a little bit of practice. By promoting a neutral energy balance, Kinobody workout programs transform the fat that’s currently in your body into muscle mass.


I would just keep to the same scheme as your breakfast, making sure you stay at around 400 calories pr meal with with 85% of those coming from fat. I am sure you will start seeing benefits. **Make sure to drink a lot of water too** and watch that you are having enough salt – get a good mineral salt, or eat something with enough magnesium. My dad started this diet and he is 85. After about 2 weeks he is a different man – more energy, and better sleeps.
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