I’m planning on following the protocol described in this video for 30 days and share the results.

The Bad Oils

Unapproved Foods

• canola
• cottonseed
• safflower
• rice bran
• corn
• soybean
• sunflower

Artificial Sweeteners

• aspertame
• acesulfame potassium
• sucralose

This means no Diet Coke!

More Bad Things

• saccharine
• nutrasweet
• red dyes
• blue dyes
• artificial colors
• artificial flavoring

Approved Foods

Nuts and Seeds

• flax seeds
• sesame seeds
• sunflower seeds
• pumpkin seeds
• chia seeds
• walnuts
• pistachios
• brazil nuts
• cashews
• pine nuts

Fruits and Veg

• blueberries
• strawberries
• broccoli
• brussel sprouts
• carrots
• cabbage
• asparagus
• onion
• garlic
• sprouts
• arugula

Protein

• grass-fed beef
• grass-fed lamb
• bison
• pasture-raised pork
• pasture-raised eggs
• salmon
• herring
• mackerel
• shrimp (I added this)

Best Fats For Cooking

• grass-fed butter
• grass-fed ghee
• beef tallow
• duck fat
• coconut oil

Oils For Salads And Dips

• avocado oil
• extra virgin olive oil

Sweeteners

• erythritol
• xylitol
• swerve
• pure stevia
• monk fruit
• allulose

Bitter Rich Foods For The Liver

• arugula
• organic coffee
• apple cider vinegar
• lemons
• limes
• radicchio
• rosemary
• thyme
• basil
• dill
• ginger and ginger tea
• milk thistle tea
• brussel sprouts
• broccoli
• Jerusalem artichokes
• dandelion greens
• saffron
• sesame seeds
• turmeric
• grapefruit
• peppermint
• green tea

Week By Week

Week 01

Goals

• Lower total carbs to less than 50 grams per day. Use an app to track food and carbs.
• Follow the 2/2/2 Rule to teach your metabolism to burn fat. Through the day (first week only), consume 2 tbsp each of:
  • butter or ghee
  • coconut oil
  • extra virgin olive oil
• Mix and drink the Keto cocktail to replenish electrolytes every morning. Recipe:
  • 16 oz water
  • 2 tsp apple cider vinegar
  • pinch of sea salt
  • 1 tsp cream of tartar

Schedule

Consume 3 meals with no snacking in between meals.

• breakfast at 7:00 am
• lunch at 11:30 am
• dinner at 6:00 pm

Gradually decrease the amount of carbs and increase the fat and protein.

By day 7 you will be in a fat burning state.

It’s ok to drink coffee (or tea) in the morning. Drink a medium roast coffee. Use heavy cream if needed.

Week 02

The autophagy phase begins.

Time Restricted Feeding

Follow a 16 hour fasting window. Eat 3 meals within an 8 hour window.

• first meal at 11:30 am
• second meal at 3:30 pm
• final meal at 6:30 pm

Consume less than 50 grams of carbs per day.

Protein should be 120 grams per day (40 grams per meal).

Week 03

Metabolic Fasting Phase

20 hour fasting window. 4 hour eating window.

• eat 2 meals between 11:30 am and 3:30 pm

Consume less than 50 grams of carbs per day.

Eat 40 grams of protein per meal.

Week 04

Metabolic Flexing Phase

This week, we futz with our system.

Monday, increase carbs.

• breakfast at 7:00 am
• lunch at 11:30 am
• dinner at 6:00 pm

Consume 100-150 grams of carbs and protein and as little fat as possible.

Tuesday through Sunday, follow a schedule of alternative day fasting.

On Tuesday, eat one meal.

• The time is up to you.

Consume 40 grams of protein and less than 50 grams carbs for this meal.

Wednesday, back to 3 meals.

• breakfast at 10:00 am
• lunch at 2:00 pm
• dinner at 6:00 pm

Consume less than 50 grams of carbs.

Protein should be 120 grams (40 grams per meal).

Thursday, eat one meal.

• The time is up to you.

Consume 40 grams of protein and less than 50 grams carbs for this meal.

Friday, back to 3 meals.

• breakfast at 10:00 am
• lunch at 2:00 pm
• dinner at 6:00 pm

Consume less than 50 grams of carbs.

Protein should be 120 grams (40 grams per meal).

Saturday, eat one meal.

• The time is up to you.

Consume 40 grams of protein and less than 50 grams carbs for this meal.

Sunday, back to 3 meals.

• breakfast at 10:00 am
• lunch at 2:00 pm
• dinner at 6:00 pm

Consume less than 50 grams of carbs.

Protein should be 120 grams (40 grams per meal).

Enhancements For Success

• walk 7,000 steps or more per day
• protein should come from animal-based protein
• starting in week 2, on an empty stomach, drink green tea in the morning with 1 tbsp of MCT oil and follow with 30 minutes of cardio
• take a supplement containing:
  • african mango
  • raspberry keytones
  • l-carnitine
  • green tea leaf extract
• focus on eliminating stress
• get at least 8 hours sleep

Results

Weigh twice. Once at the beginning of the first week and once at the end of the month.

Beginning Weight And Other Numbers

This information is from the VeSync scale I use.

Format is: Category – Number (Position on VeSync app’s graph).

• Weight – 179.5 lb (standard)
• BMI – 23.0 (standard)
• Body Fat – 12.6% (athletes)
• Fat-Free Body Weight – 156.9 lb (standard)
• Subcutaneous Fat – 10.8% (standard)
• Visceral Fat – 6 (excellent)
• Body Water – 63.0% (standard)
• Skeletal Muscles – 56.4% (standard)
• Bone Mass – 7.8 lb (standard)
• BMR – 1805 kcal (standard)
• Muscle Mass – 148.9 lb (excellent)
• Protein – 19.9% (excellent)
• Metabolic Age – 50 (excellent)

Final Weight And Other Numbers

TBD