Meal plan for the Daily Cyclical Ketogenic Diet

The plan below is what I most commonly recommend to my patients.  This is called the Daily Cyclical Ketogenic Diet.  There are some key differences between this and a standard ketogenic diet that can make a big difference in how you feel.

 

Why don’t I recommend a standard ketogenic diet?

The most common thing that I see with people trying to follow a ketogenic diet is that they end up with constipation and bloating after they eat.  Their diet consists of lots of processed meats and cheeses, which makes it easy to eat very low carbs and high fats.

However, I don’t think it is a good idea to eat a bunch of sausage and cheese, while almost completely avoiding vegetables and fruits.

I believe it is much healthier to eat a diet that is primarily plant based and full of natural superfoods, rather than a bunch of processed meat.

 

Overview of My Eating Plan:

-Primarily a plant based diet that is full of superfoods….

-Meat can be eaten at 5 meals per week (If you are a vegetarian, you do not have to eat meat)….

-Fasting is Utilized: a daily fast of 14-20 hours combined with 2 days that use a 24-hour fast…

-Eat your meals in a small window time… the example below is a 6-hour window because the person eats at 12 PM and again at 6 PM.

-Superfood Keto Coffee or Matcha Tea is consumed at breakfast.  This recipe does not take you out of ketosis.

 

Monday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

(This meal starts my 24-hour fast.  I eat at 12 PM and do not eat again until 12 PM the next day)

 

Tuesday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

6:00 PM = Healthy Keto Recipe (google for recipe ideas)

 

Wednesday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

(This meal starts my 24-hour fast.  I eat at 12 PM and do not eat again until 12 PM the next day)

 

Thursday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

6:00 PM = Big Salad Day = Try a big salad with a protein source. Grilled Chicken or Tofu.

 

Friday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

6:00 PM = Low to moderate Carb recipe = Cheeseburger or Steak/Chicken/Shrimp Fajitas.  Optional 1-3 alcoholic drinks

 

Saturday-

Open day – Usually Pizza or Barbeque, whatever you are in the mood for

 

Sunday –

7:30 AM = Superfood Keto Coffee (recipe here)

12:00 PM = 1-2 servings of Superfood Smoothie; ¼ – ½ cup of mixed nuts

6:00 PM = Healthy Keto Recipe (google for recipe ideas)

 

If the goal is Weight Loss, I take this supplement in the morning:

Fat Burn (click here)

 

 

If the goal is reducing blood sugar for Diabetes, I recommend these supplements:

Lipoic Acid (click here) = 1-2 per day with food

Glucobalance (click here) = 2-4 per day with food

Bio D Mulsion Forte (click here) = 1-2 drops per day with food

MG Zyme (click here) = 2-4 per day on an empty stomach.

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