Keto And Fasting Checklist 3r5n3k

SWAP Pasta, rice, potato should all be substituted for steamed vegetables. Asparagus or it can be a bed of greens like arugula or spinach are strongly preferred Avoid veggies like carrots, corn, bell peppers, peas, and tomatoes as they tend to have a higher sugar content on the bread basket, always Swap salad dressings for olive oil and vinegar Swap out fruits or dried fruits in salads for avocado, or bacon No artifical sweetners such as aspartame or sucralose

DAILY JAVA

GENERAL RULES OF RESTAURANT EATING NO DAIRY (FOR NOW)

People always get a little mad at me here, but we will be taking a short break from cheese, yoghurt, milk (for now, I promise). Most forms of dairy are inflammatory and cause a lot of mucous as a byproduct of digesting them. So we will be giving your digestive tract a likely much needed break from dairy to allow your gut to heal This includes whey protein powders, too

PROTEIN CHOICES

My strong recommendation is to make your own bulletproof coffee at home, but if this is not available to you, an americano with unsweetened almond or coconut milk from your local barista will do nicely. Ask the coffee shop to make sure it is unsweetened (and no added chemicals you cannot pronounce)

Steaks: Choose filet mignon, New York striploin, or Rib-eye. These are the fattiest kind of steaks. More generally, wild meats (boar, buffalo, elk, venison) are good choices, too

If you are a super keener, keep some MCT or coconut oil at your desk and add it to your drink

Fish/Shellfish: Anchovies, Salmon, sardines, halibut, herring, mackerel, oysters,scallops, snails are all awesome choices (esp when paired with butter!)

There are more and more butter coffee options available in forward thinking cafes now, too

ITALIAN: Is usually super easy - Italian restos usually have chicken and veal options. Swap all dressings with olive and plan vinegar. Watch for gravies as THEY usually have flour in them. Antipasto options like olives, pickles, are excellent as well. STEAKHOUSES: Also very easy- choices like fatty steak (like mignon or rib eye), asparagus, steamed spinach on the side. Confirm the bearnaise sauce has no flour or sugar.

Poultry: chicken liver, duck, and darker meat choices like chicken thighs

Pork: bacon is always a yes, and fattier cuts like short ribs

RESTAURANTS BY TYPE BREAKFAST: Eggs, bacon, avocado. Now wasn’t that easy? BURGER TS / WING TS: Make sure the burgers are in fact, made with all meat, and no fillers like oats or wheat germ). Swap bread for a lettuce wrap. Wings are often marinated in sugar, and breaded in flour generally to be avoided.

NO ALCOHOL (FOR NOW)

Yes. No alcohol for now. I understand there are many drinks with 0 grams of carbohydrates such as vodka, but we are going to avoid this for now. You can do anything for 7 days, right? Pinky promise we will reintroduce them later on

ALWAYS PAIR WITH A FAT Olive oil in your dressing, extra avocado in your salads, veggies with butter. You get the picture

FOR TRAVELLERS Bring powdered bulletproof coffee packets with you. Bring non perishable items like: - Macadamia nuts - Canned sardines - 90% or 100% dark chocolate - Seaweed snacks Bring other travel friendly snacks like: - Celery sticks, cucumber slices, asparagus, avocado, sliced mushrooms - Fat bombs - Portions of coconut oil

AMERICAN: Fatty meat options (discussed above) are great. Sub out the dried fruits in salads, and dressing is olive oil and vinegar (not balsamic as they often add sugar, just plain old vinegar) SUSHI: Pretty much anything without rice. Sashimi errthing. MEXICAN: Most dishes without tortillas, rice, or beans. Go big on the guacamole or go home. Sub the nachos that usually accompany it with vegetables

9. Gently break

f a s tin g ch e c kl is t

your fast

with Dr.Stephanie Estima

?

1. Know your why

With a light snack 30 minutes before eating. My favourite go tos are a handful of nuts, sauerkraut, or seaweed.

10. Don’t binge

5. Give yourself

time to adapt

binge

Define why you are doing this, and why you are worth investing your time into.

The first attempts at fasting will be challenging and difficult. This is NORMAL and to be expected. Your body needs time to adapt to using fat as fuel.

When you first break your fast. As tempting as this may be to eat a huge meal, try to resist this urge. Just pretend like it never happened. Pretend like you have been eating the whole time - which is technically correct you’re body has been feasting on excess stored fat on your body the whole time

2. Have a tall

6. Water up

11. Eat mindfully

Starting your fast by outlining some of your goals. Is it to feel better? Have more energy? Reduce brain fog? Lose weight? Do something to allow you to heal?

glass of warm water

Most of us inhale our food, barely even chewing it! Try to chew your food on both sides of your mouth this will help you pre digest your food, reducing gas and bloating, and help your body absorb the most nutrients it can.

You will need to consume extra water during your fasting hours. Have a cup of water beside your desk and keep it full! Aim to drink at least 4L per day daily.

When you first wake up. I love to add in a squeeze of lemon, or lime.

7.Stay busy

3. Wait for the

longest possible time

The easiest days to fast is during the workweek when you have a set schedule. Most people eat out of boredom. Skip breakfast one day and, as you can stretch your 1st meal into the afternoon, try skipping breakfast and lunch for a 24 hour fast. Then you can enjoy dinner with your family or friends in the evening.

Before consuming your first meal. Aim to increase this by 15 minutes each day.

4. Slowly aim to Reduce your eating window to 8 hours.

8

HRS

8.Don’t tell anyone

what you’re doing

Myths around fasting are outrageous and they are everywhere. Friends, and well meaning family will try to sabotage your efforts.

monfri

12. Check in

with yourself

Eat slowly, and stop eating when you are full. Become more connected with how you feel during and after eating.

13.Most importantly

– make it fit your lifestyle

and not the other way around!