My numbers come out similar to yours. I’m confused about your daily menu example, though. I figure I can only eat 70g or 2 – 3 oz of meat per day. That is one very small piece of meat. But you show meat at every meal. Also, the fat requirement is about equal to one cup of lard. How do you do that if you’re on the go and want to, say, pack a quick lunch? Or if you’re traveling?
Carol- so sorry to hear about your stroke. I am not sure most doctors would approve of this diet due to most not being taught much on nutrition in med school, and most still believe in the old school high carb low fat way of eating. My experience has been a dramatic drop in my blood pressure in only a few weeks after starting this diet (172/105 down to 144/95!). I suggest giving it a trial of a few months to see how it may work for you.
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).
According to Obesity Research, there are plenty of benefits of intermittent fasting; but like any weight-loss strategy out there, not every plan is meant for everyone. Each individual is different and reacts differently to each diet, supplement or workout routine. Intermittent fasting is no different. Obviously, if you are already underweight or suffer from an eating disorder, you should avoid this strategy altogether.
One of the key factors that separate Greg’s fat burning fitness program from other regimens is his promotion of a certain high-class lifestyle in conjunction with the various Kinobody fitness programs. In one video that he uses to promote Kinobody, Greg shows himself drinking coffee on the veranda of his family’s mansion with a young brunette model. He then enters into a white Lamborghini to drive himself to a gym. Though Greg admits that the Lamborghini was rented, he is quick to stipulate that his regular ride is a Tesla sports car.
If you want to be successful with Kinobody, it’s important to understand how many calories you expend every day in the form of NEAT non-exercise activity thermogenesis energy. Since the Kinobody method centers around maintaining a neutral energy balance, if you expend too much NEAT non-exercise activity thermogenesis energy, you’ll need to eat more to make up for lost calories.
This plan is very high on protein. I’ve learned that high healthy fat is what’s needed, not high protein.. as I am now kicked out of ketosis due to high protein intake (insulin’s fault). Given the fact i didn’t eat a bowl of salad per day (my tummy doesn’t digest salad well at all – i get bloated), but i do eat broccoli (i don’t get bloated from those strangely enough), cauliflower, asparagus, mushrooms… tomatoes (rarely, though). So, my question is… are you in ketosis following the menu you’ve presented? I’m 5 months into Keto and the last 3 weeks i am not in ketosis. My carb intake is 20-30g… but my protein is pretty high.
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).
I would love to share your journey on my blog. If you are planning to start this keto diet, please take before pictures, progress pictures, keep a food diary, and keep track of your weight and measurements. Then when you are ready maybe at your halfway point, or once you reach your goal weight, you can send me your results for me to share with others.
I have been eating this way (very low carb, high fat, protein in between) for around 3 years now. I have found that for me I can MAINTAIN quite easily at an ideal weight and eating to satiety, but in order to actually LOSE weight, I have to at least have a very small calorie deficit. And though the change is gradual, it is sustainable and quite immediate (just little by little). The amount of that calorie deficit required in order to drop excess varies a lot from one individual to the next though, I think. I am particularly intolerant to hunger, and so I cannot overly emphasize how small of a deficit I will allow for. The nice thing about that though is that the hunger is far more pleasant in the absence of carbs.
The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise. Although a few will find they feel fine, even have more energy on a high fat/moderate protein diet, most of the time carbohydrates are the best source of fuel for these activities. That isn't that big of a problem though, it just means that that person should instead look into doing a TKD instead of a CKD.
The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.
Now, Week 1’s shopping list is going to be long. I have to make the assumption you have nothing in your house. Many of the items are common items that most people will have already. These are all staples in my everyday cooking for keto, and should be considered an investment for your health. Once you have all of the items from week 1, there won’t be too much else to buy.
O’Gallagher says you can lose body fat and gain muscle without the use of any mainstream diet programs. He doesn’t want to see you eating five to six small meals a day that leaves you unfulfilled and “weak.” It’s designed to allow you to eat anything you want -desserts and treats- and still lose body fat in the process. This diet is called Kinobody intermittent fasting, which is the backbone of this entire program.
How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you."