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** 푸른 야채 (토마토, 양파, 등등) | ** 푸른 야채 (토마토, 양파, 등등) | ||
** 탄수화물이 적은 다른 소스나 condiments | ** 탄수화물이 적은 다른 소스나 condiments | ||
= For extreme weight loss = | |||
Refer to [https://youtu.be/mlJRSebJ0XA Dr. Eric Berg's lecture] on this. Here's my notes from it. | |||
# Carbs: shoot for 0 carbs | |||
# Protein: 3 to 6 oz (180 lbs weight individual : 55 grams) | |||
#: Want to take protein & fat together (but no lean meat -- lean meats cause insulin spike) | |||
#* Do not eat these: | |||
#** chicken, dairy, turkey, lean steak, lean fish, peanuts | |||
#* Eat these: | |||
#** salmon, sardines, pork, hamburger, eggs (pasture raised, organic) | |||
# Fat: between 50 to 75 grams | |||
#: don't add extra fat (keto bomb, extra butter, MCT oil) -- these should naturally come with protein | |||
#* Eat these: | |||
#** avocado (nutrition), olives, pecans (better)/almonds | |||
#: Example: 67 g = (bacon 4 strips, eggs 2, steak 4 oz, pecan 1 oz) | |||
#: DO NOT GO BELOW 50 g of fat | |||
# Leafy greens (minimum of 7 cups - fiber = not counted as carbs) | |||
#* Consume salad, wait for an hour and then rest of the food) | |||
#* Use balsamic salad dressing, vinegar, or salt on salad -- something not too sweet (bitter & less sweet) | |||
# Intermittent fasting (2 meals) | |||
#* DO NOT EAT UNLESS YOU'RE HUNGRY | |||
#* You're in ketosis when you don't feel hunger -- body is burning its own fat | |||
#* Should take 1 meal a day for about 3 days for body to adjust | |||
#* Consume sea salt (about a teaspoon (level) of sea salt a day) + electrolytes (high amounts of potassium) | |||
= References = | = References = | ||
* https://www.ruled.me/how-to-start-a-keto-diet/ | * https://www.ruled.me/how-to-start-a-keto-diet/ | ||
* https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/ | * https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/ | ||