This diet mainly consists of fiber, fat, protein, and very low carbs.

Protein and fat are hard to digest combined with dietary fiber which is not digested will make it easier to eat fewer calories and do intermittent fasting. And with very low carbs cravings may lessen or disappear in less than a week. But don’t get me wrong, I may have said easier, but this still requires sacrifice, determination, being persistent and consistent. It doesn’t have to be perfect though, so you can play with it as you go on.

Carbs/sugar are the main reason why we crave so much to eat more food. The cells in our body are hungry for it. Also, for every 1 gram of carb you eat, 3-4 grams of water are retained in the body, making gaining weight faster. That’s why when one starts a diet plan, water weight is lost first. Once the retained water in the body is gone, then we start losing fat. Thus, on this diet one can consume about 50g of net carbs per day or less.

What to buy in grocery supply for a week.

1. 1 bag of Broccoli (907g)

2. 1 Container of Mushroom (680g)

3. 1 bag Spinach (454g)

4. Avocado (5-6pcs)

5. Cheese

6. Almond Nuts

7. Coffee (brewed)

8. Eggs (about 2 dozen)

9. Chicken (avoid breaded or floured)

10. Beef

11. Fish

12. Butter (salted/unsalted)

13. Olive oil

 I usually buy grocery supplies for two weeks to save time, so I don’t have to keep going back to the grocery. From time to time you may have sausage, bacon and burgers. Don’t eat the bun/bread!

Recommended protein intake should be at least 45-55g per day but if you want to eat more protein, or fewer grams than the suggested amount of protein it is up to you, as long as you eat protein every day.

Avocado – very important source for vitamins and minerals. This will replenish the electrolytes you lose while on the diet. Avocado may be high in fat but not to worry, by consuming fewer calories in a day you should be fine. You may consume daily, every other day or every 2 days, but not more than a week without avocado. You may feel the so-called keto flu due to low electrolytes in the body. Avocado is the solution.

Also try not to eat more than 2 avocados a day. It is very high in calories thus making weight loss slower or not losing weight at all.

Fried veggie meal ingredients: broccoli (120-180g), mushroom (90-130g), spinach (60-90g), olive oil (2tbsp), salted butter (2tbsp). 

How to make my fried veggies: Chop mushrooms and broccoli and wash with water. On medium heat cook mushrooms in olive oil and butter for 5-10mins. Add broccoli, cook(stir) for 3mins. Add spinach and cook(stir) for 30secs to 1 min. Enjoy!

If you wish to add other ingredients, you may do so as long as it is low in carbs.

*The “1 Meal formula” = Fried veggie + avocado + protein of choice

*While at work – Coffee (brewed) with cream or black, or tea if you like, DO NOT ADD SUGAR! And nuts for snack, only to remove hunger!

*Don’t forget to drink lots of water! 2-3 liters.

Your 1-week plan.

Day 0 (preparatory day before starting the diet; do this only in the beginning)

• Eat what you usually eat but do intermittent fasting for 16hrs or skip a meal or dinner. This could be a Sunday. The purpose of this is so that your body fully digests and metabolizes the food you consumed throughout the day before you start the actual diet.

Day 1

• Meal at least 2 hours before work: Fried Veggie, 1 Avocado, 1-3 pieces chicken(rotisserie).

• While at work: Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee.

• Snack midway through work: half serving or less of nuts (Almond Nuts) or none

Day 2

• Meal at least 2 hours before work: Fried veggie, 1 Avocado, beef 3-5oz (roast or fried)

• While at work: Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee.

• Snack midway through work: half serving or less of nuts (Almond Nuts) or none

Day 3

• Meal at least 2 hours before work: Fried Veggie, 2-4 eggs, 1 Avocado, cheese

• While at work: Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee.

• Snack midway through work: half serving or less of nuts (Almond Nuts) or none

Day 4

• Meal at least 2 hours before work: Fried Veggie, 1 Avocado, fish 3-5oz (salmon baked or fried)

• While at work: Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee.

• Snack midway through work: half serving or less of nuts (Almond Nuts) or none

Day 5

• Meal at least 2 hours before work: Fried Veggie, 1 Avocado, 1-3 pieces chicken (fried, no flour/breading)

• While at work: Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee. work: half serving or less of nuts (Almond Nuts) or none

Day 6 and 7(Weekend)

• Fried Veggie with any protein you like.

• Coffee with cream (amount of cream depends on how you’d like your coffee to taste) or black coffee.

• Still do intermittent fast approx. 10-16 hrs.

*** REPEAT***

*If you don’t feel hungry, no need to snack on nuts. The fewer calories the better.

Various work shifts with schedule:

6am-2pm shift

• 4:00am meal prep

• 4:30am have your meal

• 6:00am drink coffee while at work (no sugar, you can put cream on it)

• 10:00am half serving or less almond nuts (assuming this is your lunch break)

• 12:30pm done with coffee, snacks or any food

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

7am-3pm shift

• 5:00am meal prep

• 5:30am have your meal

• 7:00am drink coffee while at work (no sugar, you can put cream on it)

• 11:00am half serving or less almond nuts (assuming this is your lunch break)

• 1:30pm done with coffee, snacks or any food

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

8am-4pm shift

• 5:30am meal prep.

• 6:00am have your meal

• 8:00am drink coffee while at work (no sugar, you can put cream on it)

• 12:00pm half serving or less almond nuts (assuming this is your lunch break)

• 2:00pm done with coffee, snacks or any other food.

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

9am-5pm shift

• 6:30am meal prep.

• 7:00am have your meal

• 9:00am drink coffee while at work (no sugar, you can put cream on it)

• 1:00pm half serving or less almond nuts (assuming this is your lunch break)

• 3:00pm done with coffee, snacks or any other food.

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

10am-6pm shift

• 7:30am meal prep.

• 8:00am have your meal

• 10:00am drink coffee while at work (no sugar, you can put cream on it)

• 2:00pm half serving or less almond nuts (assuming this is your lunch break)

• 4:00pm done with coffee, snacks or any other food.

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

2pm-10pm shift

• 11:30am meal prep.

• 12:00pm have your meal

• 2:00pm drink coffee while at work (no sugar, you can put cream on it)

• 6:00pm half serving or less almond nuts (assuming this is your lunch break)

• 8:00pm done with coffee, snacks or any other food.

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

10pm-6pm shift

• 6:30pm meal prep

• 7:00pm have your meal

• 10:00pm drink coffee while at work (no sugar, you can put cream on it)

• 1:00am half serving or less almond nuts (assuming this is your lunch break)

• 3:00am done with coffee, snacks or any other food.

• Note: within the intermittent fasting state, if and only if you are hungry especially if your shift is more than 8hrs. You may have a few nuts only to remove hunger. If you run out of nuts, you may have a couple of chewing gums (I recommend Excel chewing gum because it is low on calories and sugar)

During the intermittent fasting state, KEEP YOURSELF BUSY! So you don’t think of food. And drink lots of water, 2-3 liters. If ever you do slip and eat during the intermittent fasting state because you’re really hungry, or you had to go out with friends or family, don’t worry! Just do the diet again the following day, not a big deal.

Dining out? No problem! All you have to do is opt for food that’s low in carbs or no carbs. For example, instead of fries or mashed potato, go for salad. Burger? Yes! Instead of bun/bread, ask it to be wrapped in lettuce. Drink coffee, water, or possibly diet soda (no sugar). Drinking out? Opt for low carb alcoholic beverage

Some dishes have sauce, as much as you can avoid eating the sauce. Because most sauces have carbs in them.