Is all about getting into Ketosis and to make things happening! Personally, I fast until 12:00. So, your first dish of your day will be your lunch, as in the morning you will only have zero carb drinks without sugar or sugar replacements. If you really cannot go without breakfast, you can swap your afternoon snack for a breakfast (see schedule below). If you do so, simply remember to also stop earlier your day, based on the 8-hours rule. Meaning you only eat 8 hours per day. So if you start at 11am you finish at 7pm or if you start 1pm you stop at 9pm.... Your body needs at least 72 hours to adapt to the new way of eating, so after the first 3-days things, will be much easier and things will fall into place, promise! But the first 3-day are therefore very important. 


Here an overview how my days in the Phase I look like:

  • 12:00 am Lunch (Salad variation with protein)

  • 02:30 pm little snack

  • 05:30 pm little snack (if  needed)

  • 07:30 pm Dinner

To keep things simple, I always stick with the simple food combinations during this phase, like this I do not need to do a lot of thinking and fully concentrate on not cheating, as well as my meals are simply to make... Note, before lunch I have drink normally my Coffee with Almond milk or Tea.


Here my preferred shopping list:

  • Meat, all variations, natural

  • Fish, all variations, natural 

  • Fresh or natural frozen Green Veggies (Asparagus, Green Salads, Cucumber, Cabbage, Broccoli, Cauliflower, Brussel Sprouts, Celery)

  • Avocado, be careful they still have quite some carbs and calories 

  • Eggs

  • Butter 

  • Olive Oil

  • Vinegar

  • 99% Unsweetened Chocolate (90% is also fine but you need to be more careful about quantities)

  • Cheese – max 100 g per day, if below 0.3 g carbs per 100 g (yes you can eat more cheese, but it will harm your diet as too protein will turn into carbs)

  • Unsweetened Mustard & Mayonnaise, if below 0.3 g carbs per 100 g

  • Fresh herbs & Spices 

  • Tea, Water & Coffee

  • Unsweetened Almond & Coconut Milk (or other nuts milk), if it has zero carbs per 100 g

Until you are used to the Keto way, I would not recommend you to eat any Greek Yoghurt, Artificial Sugar, Net Carbs Products & Nuts, Nuts Flours, Berries and more colourful veggies. Yes, these products are all allowed as such but you have to be very careful with them to not overeat them. So to get the best results take them on only in Phase II which will start once you are in Ketosis above 1.00 mmol/l. 




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