How to Make Cooking Keto at Home Easy?

How to Cook Keto at Home Easy?


Posted Leave a commentPosted in Featured, Ketogenic Diet, Life

Cooking at home every day is demanding. Having to think about what to prepare, making it, and cleaning the mess, it is a lot of work. That is why eating out nowadays is so popular and for many the first option. 

On the other hand, I believe that Health starts in the kitchen. Because what we eat define us, and determine our well-being. And there is nowhere you can eat, except for home, that you will know exactly what is on your plate.

And then if you want to eat a Ketogenic Diet, it requires a bit more of planning and effort in the kitchen to make sure you stay on track. However, it can be quite easy!

So, how can we make cooking Keto at home easy?

I believe that it is possible. I cook for my family every single day, breakfast, lunch, and dinner, plus snacks, mostly Low-Carb/Ketogenic. I prepare everything from scratch, with no processed foods and always with fresh ingredients.

Here are my 5 tips to make cooking Keto at home faster, more pleasant, and easier.

Start by Planning your Groceries

First, I would recommend you to get clear on your top 10 Keto dishes. Consider having 2 to 3 types of breakfast 5 to 6 types of lunch and dinners, and a couple of snack options. 

After you know what are your usual go-to dishes, it is very easy to get your groceries planed. You will know which foods to buy after repeating the same dishes a few times.

Every time that you are in the kitchen, keep a pen and paper close by. You’ll start noticing which ingredients start to run low. Write them down right away for your next shopping trip.  

Finally, before going to do your groceries, do a final check-up to make sure you can make those 10 favorite dishes. Write down what you are missing. Don’t trust your memory!

Always go Bigger

When buying your groceries, make sure to buy more than enough. You should be able to cook 2 to 3 meals for each of the 10 dishes. This way you won’t have to go to the groceries too often and you’ll save a lot of time.

Keto Fridge
This is how our fridge usually looks like after going to the shop!

When cooking, make sure that you double or triple your recipes. Food in the fridge stays good for at least 4 days and there is always the freezing option. This way, with one effort you can eat many days.

You can opt to separate your meals in portions in case you will take them with you to work. Or for your kids to have something ready just to heat up.

Make it Easy for Yourself

The least processed foods are always best, however, when cooking for a big family it can take a lot of time. So, it is ok if you use some ready or easier to use options like:

      • Pre-washed clean salad
      • Ready washed and cut vegetables
      • Fish and chicken fillets without bones or skin
      • Ready or almost-ready snacks like:
        • Sliced turkey
        • Frozen berries
        • Yogurt 
        • Seeds and nuts
        • Cheeses
        • Olives
        • Boiled eggs

 Try to always have in your kitchen these options. So cooking or putting together a plate with few things can be easy and fast.

When tiredness hits, improvise!

Related to the point above, when you have run out of options and ingredients start to be low at home, it is good to have the “putting a plate together” option.

This means that you can use whatever is in the fridge, maybe some leftovers, add some cheese, a vegetable or two, few olives, boil a couple of eggs, and voila!

Putting a plate together
Steamed broccoli, cherry tomatoes, cottage cheese, and boil eggs. Easy, Keto, and Nutritious!

This takes a maximum of 10 min and you’ll have a good Keto plate to eat. The main thing is that you follow the points above so that you always have something in your fridge or cupboard to fix yourself and your family a quick meal.

Think in advance

A key strategy to be able to stick to the Ketogenic diet is to be one step ahead in the kitchen. Before ending the day make sure you are clear about what you’ll be eating the next day for breakfast, lunch, and dinner.

Also, make sure you have ready Keto snacks, bread, or crackers to eat with or after your meals. Usually, these take some time to prepare. It’s best if you have them ready from the day before and that you do bigger batches. So that you don’t have to worry about them for a few days.

Keto Chocolate Cookies
Have snacks always ready. These are our favorite Keto Chocolate Cookies!

I hope you find these tips useful. This is what I do every day to keep my family fed and healthy. I won’t deny that it’s a lot of work, but these tips make it so much easier and the reward of healthy kids and a happy wife is priceless!

Wishing you an easy Keto Cooking time! 

Daniel

Burn Fat

What to expect when starting a Ketogenic Diet?


Posted Leave a commentPosted in Featured, Health

Let’s say that you have decided to give the Ketogenic Diet a try and you have done your research on How to Get Started.

Changing your diet from a carbohydrate-based diet to a predominantly fat-based diet is a big shift for the body. Depending on your eating history, it’s good for you to be prepared for changes and symptoms that you will experience along the way.

To transition your body to be fat-adapted, it is good to give yourself a minimum of 4 weeks. During this time you will follow, ideally, a strict ketogenic approach, where most of your calories will come from fat (70%-80%), moderate amount from protein (25%-15%), and a minimum from carbs (5%).

During your first month of a Ketogenic Diet, there are different stages. I divided it in weeks, based on what I have experienced myself and with my customers. But, please consider that each person’s experience is different based on their characteristics, past diet, and exercise level.

So, what to expect when starting a Ketogenic Diet?

Week 1:

During this week usually, you are excited about the change but usually is also the hardest one. Carbohydrate’s withdrawal symptoms are real. You might experience flu-like symptoms such as:

    • Headache
    • Runny nose
    • General tiredness
    • Mental fogginess
    • Dizziness  
    • Bodily pains

During this week, make sure to have plenty of resting time, drink lots of water, and supplement with electrolytes, especially magnesium, potassium, and sodium.

If you are used to exercising regularly, some light exercise might help to accelerate the adaptation process. Try not to push yourself too hard because you might find yourself without much energy. But don’t worry, it will return!

Week 2:

The body starts to get used to using fat as fuel and the grey cloud is lifting bit by bit. You are also getting more confident in the kitchen with new dishes, ingredients, and food substitutes.

At this stage, it’s great to start looking for recipes that inspire you and that substitute your favorite foods from the past. Things like Keto bread, crackers, and sweets are great resources to have always ready to accompany, end your meals or snack.

Also, you might start to lose the first kilos/pounds. The first stage of weight loss its mainly accumulated liquid in the body that is released when burning the carbs/glucose storages. Important: drink lots of water and use electrolyte supplements!

Water with sliced lemon
Get a minimum of 2 Lts – 64 Oz. of water per day!

This is a good time to start exercising a bit more regularly. Find the right intensity for you so that you end your workouts feeling good. Still not the time to push too hard. Exercise can help significantly to get you fat-adapted at this stage.

Week 3:

This is usually when you start to feel the best and when the routine of the diet kicks in. You get used to the food and your new daily meals start to feel like your normal lifestyle.

Usually at this point sleep starts to improve and also mental clarity. You might feel more alert and with more energy in general. Also, your appetite and cravings start to lower and you might find yourself not hungry in general.

You might still experience some bodily pains at this point, but don’t worry, it will pass! Keep on supplementing and drinking plenty of water. Also, listen to your body and rest as much as you need to.

Same as the previous week, keep on exercising regularly, at least 3 times during the week. Energy and strength levels might have started to improve during your workouts, but if it hasn’t yet, do not worry. Exercising is the hardest time for the body to use fat as fuel and it might need an extra 1 or 2 weeks to get adapted to its new fuel source.

Week 4:

During this week you should be already using fat for fuel and gotten fat adapted (it might take 1 to 2 extra weeks depending on the case). 

Once the transition has happened you should be feeling all the benefits of a Ketogenic Diet. Weight loss should be progressing at a rhythm of 500 gr to 2 kilos per week if you have some extra weight to lose.

Scale
If you want to lose weight, keep track of your progress on a weekly basis!

Your mental clarity should have improved, as well as your energy levels. You also might be experiencing better night sleeps and needing a bit less sleep than before. And waking up in the mornings should be easier.

Keep notice of the changes and remember what you have gone through. Also make sure you have enough recipes, ideas, and a good plan so that you are always one step ahead of your eating and also possible cravings.

Sticking to a Ketogenic Diet is a huge accomplishment that comes with big rewards. Ideally, during this month you also have worked on your mindset and have a clear and strong reason WHY you want to eat this way. If you are faced with temptations, cravings, or emotional eating moments, remember your BIG reason(s).

I hope you find this useful, and if you need a personal plan and advice to transition into a Ketogenic Diet and a Healthier Lifestyle, contact me. I’d be honored to guide you towards a longer, happier, and healthier life!

Wishing you all the best!

Daniel

Salmon Salad

How to start a Ketogenic Diet?


Posted 1 CommentPosted in Featured, Health

For many changing diets can be one of the most difficult things to do. Just the thought of having to stop eating foods that represent freedom, comfort or even happiness can be a no go.

So, if you want to change your diet, the first thing is to think about what is your BIG reason(s) to change and WHY you want to do it!

Once you are clear WHY you want to change your diet and have a long term vision in your mind of the person that you want to be, look and feel, then change can happen much easier.

A Ketogenic diet is nowadays one of the leading edge Nutritional protocols that are out there. It’s a diet backed up by science, multiple research, and sponsored from doctors to athletes, achieving remarkable results with all kinds of people.

It’s a diet that can help you with almost every kind of health issue you might have. This is because it works straight into the deepest parts of your cells.

By changing the way we produce energy and by regulating our hormonal system, the Ketogenic diet has the potential to reverse diseases, make you lose weight, and make your immune system stronger than ever.

I don’t know about you, but I find these reasons very appealing to make a change and to let go of the pasta, bread, potatoes, and sweets.

So, if you want to start a Ketogenic Diet, here are the key steps to follow:

Clean your Kitchen

Cleaning your kitchen from the foods that are “not allowed” on a Ketogenic diet is crucial. This will help you avoiding using the wrong ingredients when preparing your new Keto dishes and also to avoid temptations. Make sure your kitchen is clear of:

    • All gluten products
    • All processed carbs, sugar, and starch (corn, potatoes, sweet potatoes, sweets, bread, crackers, honey, agave, juices, dried fruit, sugars, etc.
    • Packed foods labeled “fat-free” or “low-fat”
    • Margarine and vegetable cooking oil (soy, corn, canola, sunflower, etc).
    • Watch out: Gluten-free products usually are packed with starches

If you are living with other family members that are not changing their diet, make sure to reorganize your kitchen so that you have clear places where your Keto foods are stored. This way you will know your go-to place when looking at what to cook and eat.

Restock your Kitchen

Once all the unnecessary carbs, unhealthy fats, and processed foods are out, it’s time to replace it with good quality, highly nutritious Keto foods. Here is a list of the things you might want to have at home consistently.

    • Healthy fats: olive oil, sesame oil, coconut oil, butter, ghee, almond milk, avocado, olives, nuts, nut butters, cheese, and seeds.
    • Herbs and seasoning: all included if they are free of gluten, low-quality vegetable oils, and sugar.
    • Low-sugar fruits: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, berries, lemons, and limes.
    • Protein: whole eggs, wild fish, shellfish, beef, lamb, liver, bison, chicken, turkey, duck, veal, wild game.
    • Vegetables: leafy greens and lettuces, spinach, broccoli, kale, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, asparagus, garlic, leek, fennel, shallots, ginger, parsley.
Keto Foods
Stock your kitchen with High Fat, Highly Nutritious, and Low-Carb foods!

Make a Plan

Some people like to go cold turkey into changes. If this is your way, set a day to start, make sure you have done the previous two steps, and go for it! 

It might be a bit harder the first 3 to 7 days, depending on how many carbohydrates and processed foods have you been eating in the past. But if you battle through the detox and withdrawal symptoms you will feel like never before after being one week on the diet.

On the other hand, if you are a person that prefers gradual changes. Take a week to lower your carbohydrate intake bit by bit. Try to add one low-carb/Keto meal per day the first 3 days, then a second one the following 3 days, and then finish the week with one full Keto eating day.

This way your body will adjust bit by bit and by the end of the week, you will be ready to give it all from thereon.

Supplements and water

There are a few supplements that can help the process. These are electrolytes, especially magnesium and potassium, Vitamin D, and DHA or Omega-3

These supplements, together with plenty of water daily (at least 2 Lts. – 68 Oz. per day), will help your body to feel its best while transitioning from being burning carbohydrates to burning fats for fuel.

I hope you find this information useful and that you strongly consider giving a Ketogenic diet a try. It’s quite remarkable the difference in your body and the healing effects that it has within time.

And if you need someone to help you transition at your own rhythm and terms, please don’t hesitate to contact me. I have been a Health Coach for 10 years and have broad experience helping people changing their diet and lifestyle.

Wishing you a healthy, happy and long life,

Daniel

Grilling

2 years Learnings of Low-Carb Diet

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My Learnings of 2 years of Low-Carb and Ketogenic Diet

For the last 2 years, I have been eating mainly a Low-Carb diet. During this time I have also reduced to a minimum the number of Carbs which at points made it a Ketogenic Diet.

Just to clarify, a Low-Carb diet is when you reduce significantly the number of carbohydrates that you eat. It is a diet focused on protein, healthy fats, and non-starchy vegetables. Usually, fruits, legumes, starchy vegetables, and grains are excluded. Generally, a diet with less than 150 gr per day of carbohydrates is considered a low-carb diet.

A Ketogenic diet is very similar, just that it is more strict in the number of Carbohydrates allowed and a bigger emphasis on the number of fats. Usually, you can eat less than 30 gr of carbohydrates per day. That is very little! The idea is to get the body to use fat as a source of energy instead of carbohydrates.

I am the kind of guy that has tried pretty much every diet that is out there. I have been vegetarian, vegan, raw food only, carb-cycling, high-carb, carnivore, you name it!

So, sticking to a Low-Carb diet for 2 years has been a great accomplishment. The main reason why this diet has stuck over time is because of the way it has made me feel.

Here are my learnings which I hope you find useful:

Regulating Insulin and Blood Sugar Levels has a bigger effect than what I have imagined

When you reduce the number of carbohydrates in your diet considerably, your level of insulin and blood sugar is reduced dramatically. This has a major effect on your body and mind.

Physically, your hormones get balanced. For the first time, I felt that by eating this way I had more steady calm energy, fewer spikes, and drops. Also, appetite hormones got regulated, I was not hungry all the time and the foods that I ate kept me satisfied longer.

Plus, I got rid of the usual sleepy feeling after eating a meal, which is usually a sign of blood sugar dropping while the body tries to re-adjust insulin and hormone levels.

I’m happier and brighter

This was a big surprise for me! But the more I stick to a Low-Carb diet the better my energy and mood are. Therefore, the happier I feel!

This is quite an amazing proof of the power of food and how our body functions. This is a result not only of keeping our insulin levels low but providing our brain with its favorite food. Fats! Yes, the same fats that you have heard that will make you fat. But the truth is that it is not like that.

Fats consumed in the right amount and quality are the best source of energy and fuel for the brain. When insulin level is low, your liver produces from fats ketones which are the best quality fuel for the brain and also body. Think about fats as jet fuel vs. carbs as diesel. Ketones are much more cleaner, effective and powerful.

Olive Oil
Cold-press oils, avocados, olives, seeds, and nuts are great sources of Healthy Fats!

It’s much easier to maintain a lean muscular body

By eating a Low-Carb diet I can be certain that I won’t accumulate extra fat in my body.

Not only because I’m limiting the consumption of carbohydrates, which are the ones that get transformed into stored fat when they are not used and burned.

But also, because eating a diet mainly focused on proteins, good fats, and vegetables is extremely satisfying, therefore there are fewer cravings for sweets and cheat meals.

When exercising regularly and intensively I need a bit more Carbs

I love to exercise! And I love to push myself. I train between 5 to 6 times per week a mix of cardio and weight training.

When I’m pushing myself physically I do feel I need a bit of carbohydrate to get that fast responsive energy that you need when sprinting, doing burpees, or lifting heavyweights.

The trick for me has been to find the right amount so that I can keep the benefits of a Low-Carb diet at the same time that I get a bit of extra energy for my workouts. If I stay in the range of 80 to 150 gr per day of carbohydrates I feel that I am in that sweet spot.

Exercising
Outdoor training! Calisthenics and forest run with my baby!

These are the main things that have kept me hooked to a Low-Carb Diet. Many other benefits are just a consequence of eating this way, like weight loss, extra energy, better sleep, more flexibility, faster recovery, etc. If you haven’t tried yet, I encourage you to give it a try.

Just stay consistent and strict for the first month! The body will have to go through a big change to get adapted to your new way of eating. Therefore, give it time, be patient and enjoy the fruit of your determination after your body will be running smoothly on fats and your mood and energy will be high in the sky.

And if you need help to start this diet, please contact me. I have over 10 years of Health Coaching experience and have helped hundreds of people to change their eating and lifestyle habits.

Wishing you a healthy and happy life!

Daniel

healthy-salad

What is your ideal diet?

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What is your ideal diet?

Not an easy question to answer. And if you have tried different diets in your life, you know why.

Not one diet fits all!

We are all unique, living in different locations, living different life stages, doing different things, plus we all have different bodies.

That is what I’ve learned in the last 15 years of experimenting with all kinds of different diets like vegetarian, vegan, Mediterranean, paleo, ketogenic diet, raw food, low carb, you name it. I have done it all! And, I am passionate about the science of Nutrition and have studied it extensively.

Also, we are constantly changing as life’s demands upon us. That is why our diet won’t stay the same our whole life.

So, it’s very important to learn the basic principles of Nutrition and to get in tune with your body for you to decide What is your ideal diet!

The key principles for you to create your ideal diet are:

Avoid process foods:

Simple but straight to the point. The body functions best with natural unaltered sources of food. Try to choose foods as close as possible to their natural environment.

In the supermarkets, you will usually find these foods in the store’s perimeter. Foods like fruits, vegetables, and meats need refrigeration and will go bad in just a few days. They are unprocessed and very close to their natural source.

Most of the foods in the supermarket’s aisles have a long shelf life, which means they are processed, added preservatives (chemicals), packed in plastic or can, etc. So, far from their natural sources. You get my idea!

Clean food
Food that is closest to their source is the best!

Get your Macronutrients right:

This is tricky, but I’ll do my best to make it simple!

We all need a certain amount of protein. And we all need a certain amount of fuel, which can come from fats, carbohydrates or a combination of both.

First, decide which protein sources work best for you. This can be quite a dilemma nowadays with the vegan, and the carnivore trends in both extremes. But, if you stop listening to the public and what others are doing, you probably know which type of protein works best for your body.

You can choose between plant protein sources (legumes, soy, seeds, and nuts, etc) or animal proteins (meat, chicken, fish, eggs, etc) or a combination of both.

The main thing is that you get enough. Get between 1 gr to 1,5 gr of protein per Kg of your body weight per day and you’ll be fine.

Carbohydrates, Fats or both for fuel?

This totally depends on your body, again. Just keep in mind that Carbohydrates will give you fast energy and also will spike faster your blood sugar. The best sources are vegetables and fruits.

Fats will give you steady low-intensity energy, but they are also more calorie-dense, so you need less of them. Best sources are natural oils like olive and coconut oil, butter, and fats in meats and eggs.

If you like to exercise and need that extra boost of fast sprinting energy, some Carbohydrates might benefit you. And if you are a calmer person Fats might help you get steadier balance energy.

However, I believe we need a bit of both.

If your fuel comes primordially from Carbohydrates, add some good fats in your diet. Your brain and nervous system will appreciate it.

And if your fuel comes mostly from Fats, then add a bit of Carbohydrate now and then. Your sleeping hormones will definitely say thank you.

Consume Highly Dense Micronutrient foods:

Basically, this means eat your vegetables! Micronutrients are vitamins and minerals. Mostly found in the plant kingdom. Seaweeds are also packed with micronutrients. So, choose your preferred colorful set of vegetables and aim to add every day as much as possible in your diet.

Don’t forget your greens! Greens are by far the most mineral-dense foods. So have them every day. I prefer them as smoothies or green juices because you can get more in.

Green Smoothie
My favorite way to get my greens in!

Drink Water

This one goes without saying! The main thing is to start your day with at least 1 Lt. (34 oz.) of water first thing when you wake up. And then try to get at least another 1 Lt. throughout the day.

Your body is 80% water and needs water to flush away all the unnecessary toxins and waste that we don’t need inside. Keep that in mind and flush yourself! 🙂

I hope you found these principles helpful. The world of nutrition is complex and filled with paradoxes and opposites. So, I don’t blame you if you feel a bit confuse about this matter.

It is my intention to bring some clarity to this topic, and many others related to a Healthy Lifestyle. If you want to know more about me check out my site wwww.danielhernandezlifestyle.com and sign in for my Newsletter.

And if you feel that you need more help to define your ideal diet, please contact me and book your 15 min Free Session to start your journey to a healthy lifestyle.

Have a great Healthy Life!

Daniel

Green Smoothie for Kids

How to make your kids drink their greens?

Posted 1 CommentPosted in Featured, Health

How to make your kids drink their greens?

It is not a surprise if your child is not keen on vegetables, especially the green bitter ones. Our 3-year-old girl is one of those.

As a Health Coach and health advocate taking care of my family’s nutrition has been priority number one. We always eat home unprocessed food, balanced and clean. I have tried masking vegetables on my daughter’s plate and have been successful with some recipes but never with the ones including greens.

Until we introduced her to the world of green smoothies.

Here is how we did it and I encourage you to try these tips and get your kids to drink their greens.

Use sweet fruits to mask the green’s taste

We like to use a combination of banana and apple or pear. Also, only banana works. If your child is a first timer avoid citric tastes like pineapple or berries unless he or she has had them before and you are sure they like them.

Use a power blender

You want to get your green smoothie as smooth as possible. Using a power blender like Vitamix will guarantee that. You don’t want your child to find some pieces of greenies in the smoothie. Especially the first times when he or she is getting used to it.

Use vanilla flavor protein powder

I don’t know about your child but sometimes our girl can be a bit difficult to eat her protein. So, adding some protein powder to the smoothie also helps to increase the protein intake. When you choose a protein powder make sure that it dissolves well. Usually, whey protein is the best option and less powdery.

Make sure it doesn’t have artificial sweeteners like aspartame or Sucralose. Ideally will be sweetened with stevia or other natural sources. And if you want to make sure it is a real clean quality product, I would recommend checking Garden of Life Grass Fed option. And if you prefer a plant-based option that dissolves well go with Vega Clean Protein Powder Vanilla.

Use some good fats to make it smooth

I like to use either avocado or coconut oil in our green smoothie. A great way to include good fats in your kid’s nutrition and also to make the smoothie smooth and soft. Neither option won’t alter the taste if you are using some sweeter fruits and vanilla protein powder.

Make it fun!

Our daughter loves to get involved in the process of making the smoothie. So, usually, she is there with me putting the ingredients in and turning on the blender.

And then when the smoothie is ready we play together to see who gets the biggest green mustaches and laugh at each other. After some days, she is the one who asks for the smoothie because wants to get the green mustaches. 

Family and green smoothie
Have fun and make your kids drink their greens!

With these tips, you can use any green that you want. I usually go with spinach and kale. They are the richest ones in vitamins and minerals and also quite bitter. But I have found that following the tips above the taste and consistency is perfect for any child’s age. And they will love it!

So, there it is! A very easy way to make your kids drink their greens. Give it a go and let me know how it went.

Also, if you need more guidance on how to improve your family’s nutrition and health please contact me and let me know what is your current situation.

And if you want to keep on improving your life in different areas and are interested in healthy lifestyle tips and tools, go ahead and sign in for my weekly newsletter here.

Until next time, enjoy your greens! (with your kids)

Daniel

Eat what you love and lose weight

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Can you eat what you love and lose weight?

The short answer would be, Yes! But, it is not that simple 🙂 I’m going to try to make it as simple as possible for you.

Achieving and staying in your ideal weight is achievable and not too complicated if we follow the right principles. Which are:

Eat only what you need:

Without getting into complicated calorie formulas, you want to eat a bit less than what you need if you want to lose weight. This means that you must feel a bit hungry during your day. It doesn’t mean starving or depriving yourself. But it means that before each meal you must feel slightly hungry. 

If you feel way to hungry is not good either. Because then your body is in starvation mode and that triggers a bunch of other consequences that might not be helpful for your purpose of losing weight. 

Strategies that help with this principle are: 

  1. Do not snack in between meals. Set the number of meals that work for you (2 to 5) and do not eat snacks in between those meals. Be patient and wait for the next one. And if you feel a bit hungry, drink water first! Most people confuse the feeling of hunger with the feeling of thirst.
  2. Intermittent fasting. Leave 12 to 16 hours between your last meal of the day and your first meal of the next day. This helps to reset the body in many ways and also restricts your eating window which helps to reduce calorie intake. However, watch out if you are too hungry during your eating window because you might overeat more than what you need. Eat reasonable portions, the same as you might do if you wouldn’t be fasting.

Eat mostly Low Carb meals:

The low carb trend is up and running, so probably you have heard about this one. The main thing, for your purpose of losing weight, is that you must get your body to use the stored energy (fat) that is in your body. And to do that, we don’t need the extra energy in the form of Carbs from our Nutrition. 

So, What to eat?

Make your plate mostly out of protein and vegetables. Without entering too much into details, follow the plate picture below as a rule of thumb. My favorite sources of protein are eggs, chicken, meat and fish. If you feel that you need more energy, choose the cuts with more fat. 

Protein and Vegetable Meal
Your plate should look something like this

So, What about fats?

Fats are good! What?!? Yes, you heard me right! Fats are good and extremely important for our health. However, they are also extremely calorie-dense. If you want to lose weight, you cannot go crazy with them. But, please include them in your meals. It will help you to feel satisfied, with fewer cravings and with the energy that you need to go through your day. 

And Finally! What you wanted to hear!

To eat the foods that you love, apply the 80-20 rule!

To make healthy eating sustainable over time and reach your ideal weight, you must have fun along the way! 

Allow yourself to eat the foods that you love 20% of your week. I like to think about it in numbers.

Let say I eat 3 meals per day, which are 21 meals per week. It means that 20% is 4 meals per week which I can enjoy the foods that I love.

It doesn’t mean to go crazy and binge all that I have not eaten during the week. It means having a normal meal or snack of something that I enjoy or that involves a social occasion like a birthday, going out with friends, my mother’s special pasta. You get it!

Birthday Cake
You must enjoy your Birthday cake!

I believe that keeping your ideal weight is completely a mental game. You must first learn how your body works and how to eat according to your goals. Then you must believe in it, have a strong reason why to do it and have a clear plan. 

With the right mindset, the actions will come naturally, and your ideal weight as well!

This is why, in my coaching programs, mindset is the first thing that I work with my customers. If you are interested in knowing more about my programs click here and book your free 15 min session to start your journey to a healthier and happier you.

Wishing you a healthy and joyful life!

Daniel