Low-Carb Diet And Intermittent Fasting
Anyone who has tried to lose weight, knows the long and constant struggle. The successes are few and short lived. It is easy to get dejected by failures and extremely difficult to keep motivating yourself to stick to diet and exercise plans which take up lot time and planning.
This led my husband and I to find a long term life style change that is sustainable instead of quick diets and extreme exercise routines. We adopted a low carb diet, that limits processed foods, grains and sugars and moderate exercise 3–4 times a week. This has helped us both lose 12 kg and keep it off for nearly a year now.
Below I have given outline of meal and exercise for a week.
Couple of things to note about the plan. We practiced intermittent fasting along with low carb diet and did not eat anything after 4 pm till 9 am next day. As our diet was fairly high in fats, we could get through 16 hours of fast without feeling starved.
NO CHEAT DAYS !!! We did not feel deprived as we were preparing variety of delicious meals from fresh, quality ingredients at home.
Day 1:
Exercise :
Chest And Triceps
Breakfast: 9 am
Fat Head Pizza with Spinach and Feta cheese toppings.
Lunch: 2 pm
Creme mixed with coco powder without sugar, add sweetener like Erythritol
Roasted nuts and cheese.
Evening Snack: 4 pm
Coffee with cream, no sugar.
Day 2:
Exercise:
Back and Biceps
Breakfast: 9 am
Grilled chicken with Mushroom Sauce, Sauteed Cabbage and Green Peppers on the side.
Lunch: 2pm
Same as Breakfast.
Evening Snack: 4pm
Coffee with cream, no sugar, few nuts.
Day 3:
Exercise:
Rest Day. No Exercise !!!
Breakfast: 9 am.
Almond Mug bread, Avocado Sandwiches.
Lunch: 2 pm
Thai prawns curry with Keto Roti.
Evening Snack: 4pm
Coffee with cream, no sugar, nuts.
Day 4:
Exercise:
Shoulder and Abs
Breakfast : 9 am
Cauliflower Mac n Cheese
Lunch: 2 pm
Big Salad with fresh cream and shredded cheese.
Evening Snack: 4 pm
Coffee with cream, no sugar, nuts
Day 5:
Exercise:
Lower Body Workout
Breakfast : 9 am
Chicken Parmesan:
Lunch: 2 pm
Same as breakfast
Evening Snack: 4pm
Coffee with cream, no sugar, nuts.
Day 6:
Exercise:
REST DAY !!!
Breakfast: 9 am
Keto momos
Lunch : 4pm
Palak (Spinach) Paneer (Cottage cheese) curry with Keto Roti
Evening: 4 pm
Coffee with cream, no sugar, nuts.
Day 7:
Exercise:
Total Body Strength Training
Breakfast: 9 am
Frittata
Lunch: 2pm
Chia Pudding with Nuts.
Evening Snacks: 4pm
Bullet proof coffee.