Limit net carbs to less than 20g/day by prioritizing low-carb vegetables (e.g., spinach, kale, broccoli, zucchini).
Track carbs meticulously by simply looking at the labels or searching the food item on any web search and log the carbs into The Tracker. You can deduct fiber from the total and just log the remaining carbs. When you reach the 20g limit, NO MORE CARBS. Stick to protein and fat for the rest of the day
Avoid all grains, sugars, fruits (except small amounts of berries), and starchy vegetables.
Protein Allocation
Aim for ~100g protein/day (400 calories) from high-quality sources (e.g., eggs, chicken breast, fatty fish, beef, pork).
Spread protein across meals to support muscle maintenance and reduce feeling hungry.
Avoid overeating protein to prevent gluconeogenesis, which may disrupt ketosis. Stick to the 100g limit by logging protein into The Tracker
Fat Intake
122g fat/day (1100 calories) from sources like avocados, olive oil, butter, coconut oil, fatty cuts of meat, or nuts (in moderation because nuts have carbs), .
Use fats to enhance meal flavor and reduce hunger while staying within calorie limits.
Calorie Control
Adhere to 1500 calories/day by portion control and meal planning.
No need to track calories. Use THE TRACKER to log carbs, protein and fat. It will calculate calories for you .
When you reach 1500 calories STOP eating for the day. if you get hungry after that, drink… drink… drink. water is best but unsweet tea or coffee will help reduce hunger.