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