HERE IS YOUR FOCUS...

1. Never count another calorie or track another macro (yay!)
2. Stabilize your blood sugar.

That's it!

HOW

1- Eat during a 10-hour window each day.

• Ex: If you eat breakfast at 8am, finish eating by 6pm (10hrs) - giving your body the next 14 hours to fully metabolize your food.
• Eat every 2 to 4 hours, which generally equals 3 meals and 1 snack during the 10-12 hour eating window. Choose a time frame that fits best with your schedule. (Ex: 7am to 5pm, 9am to 7pm)
• Try to stick to a consistent eating window. Our bodies love consistency! But feel free to adjust as you go. This is supposed to fit into your life!

2- First half of the day (breakfast to lunch): Eat the right combination of Protein + Fat + Carbohydrates (PFC) to stabilize blood sugar levels.

• Goal: Triple your current intake of vegetables. Include veggies at every meal and fill your plate with them.

3- Second half of the day (afternoon snack to dinner): Eat an "adapted ketogenic" meal of more Fat + Protein + Vegetables. NO other carbohydrate source than veggies at dinner (optional carb for snack).

• Goal: Embrace healthy fat! The elimination of all fat has only made people fatter! Dietary fat plays a critical role in fat metabolism. You need good fat to get rid of bad fat!
• IMPORTANT: If you get super hungry at night after dinner and your body is telling you that it needs to eat, you can have a Protein + Fat snack. Listen to your body, just stay clear of the carbs late at night.

4- Eat REAL food!

• Avoid processed/packaged foods as much as possible.  Focus on whole foods like complete proteins, vegetables, fruits, healthy fats and complex carbohydrates. Bottom line, EAT REAL FOOD.

MEAL PLAN BREAKDOWN

FOODS TO EAT

Primarily base your diet on whole, single-ingredient foods such as meat, eggs, fish, butter, nuts, avocados, healthy oils, and plenty of low-carb veggies with a moderate amount of healthy carbohydrates.

PROTEIN

Chicken, Turkey Breast (fresh/frozen), Red Meat (grass-fed), Bacon, Sausage, Pork, Lamb, Fish, Tofu, Greek Yogurt (also fat), Cottage Cheese (also fat)

FATS

Avocados, Cheese (organic/hormone free), Nuts and Seeds, Nut Butters (no added sugars), Healthy Oils (coconut, avocado, virgin olive oil etc.), Butter and Cream (grass-fed)

CARBS

Low-Carb Veggies: Broccoli, Asparagus, Spinach, Collard Greens, Kale, Arugula, Cucumber, Green Beans, Peppers, Onions, Mushrooms, Cauliflower, Eggplant, Tomatoes

Grains/Starches: Oatmeal (steel cut), Brown or Wild Rice, Quinoa, Sweet Potato, Whole Grain Pasta, Spelt Bread, Gluten Free: Tortillas, Chips, Breads (from almond flour, coconut flour, etc.)

Beans/Legumes: Black Beans, Kidney Beans, Garbanzo Beans, Chickpeas, Lentils, White Beans

Fruits: Berries, Grapefruit, Peaches, Pears, Apples, Oranges

FREE FOODS

All Green Vegetables, Seasonings, Herbs, Spices, Fresh Squeezed Lemon/Lime Juice, Zests, Extracts (vanilla, almond, etc.), Garlic & Shallots, Vinegars (balsamic, red wine, etc.) 

FOODS TO LIMIT

Alcohol (The carbs add up fast!), Starchy Vegetables (corn, peas, potatoes, carrots, winter squash, yams, etc.), High Sugar Fruits (watermelon, figs, mango, cherries, grapes, pineapple, pomegranate, etc.)

FOODS TO AVOID

Sugary foods: candy, ice cream, cookies, pastries, dried fruits, syrups, juices, regular jelly or jams, soda, fruit juice, fruit flavored drinks, sweetened energy drinks, sports drinks, sweetened tea (don’t drink your sugar). All of these raise blood sugar and are high in calories.

Processed foods and fried foods: Processed foods generally contain harmful ingredients like trans fats, preservatives, and chemicals. Fried foods contain extra calories and are generally fried in oils containing hydrogenated fats, which turn into trans fat and raise bad cholesterol, increasing your risk of heart disease.

Carbonation: Carbonation blocks oxygen supply to your vital organs, slowing down your metabolism. Plus, carbonation can expand your stomach, leaving you bloated and feeling hungry faster.

High glycemic carbs: white breads, white pastas, white potatoes, instant oatmeal, granola bars, many yogurts.

Low-fat or diet products: These are highly processed and often high in carbs.

Sugar-free diet foods: These are usually highly processed and can cause digestive problems. The body can’t digest most of them so they are routed to the large intestine where the gut bacteria metabolizes them.

PORTION SIZE GUIDE

Instead of stressing over calories or macros, just use your hand. No need to spend precious time using a scale, calculator or entering everything you eat into an app. Healthy eating should never feel like a chore!

PROTEIN

CARBS

FAT

*Note: Fat portion for oils: use tip of thumb.