By New York Times Bestselling Author, Natasha Turner
Cutting your fat intake – it does sound contrary to current diet trends doesn’t it? But! When you aren’t moving much during the day and you wish to lose fat or maintain your weight, a great place to start is by limiting caloric intake from fats. This can help to keep your body fueled on your body fat reserves, rather than the energy taken in from your diet. And here’s an added bonus – you can be sure to avoid hunger pangs when you keep up your protein and veggie intake.
All of these habits combined can help to keep you in ketosis – a healthy metabolic state when you are working to lose fat and maintain muscle.
| Instead of having: | Do: |
| Two or three whole eggs | Have 1 whole egg and 4 or 5 egg whites, or 6 egg whites, which cuts the fat completely. |
| ————— | ————— |
| An omelette made from whole eggs, cheese and avocado | Reduce to one fat selection, so have the yolks, the cheese or the avocado instead of all three. |
| ————— | ————— |
| Nuts as a snack (which tend to be mostly fat and provide only a little protein) or full-fat dairy products | Go for protein-based snacks such as three slices of low-fat Swiss cheese; sliced turkey with pickles and mustard; a meal replacement and a protein powder shake; two to three egg bites from Starbucks if you are on the go; low-fat dairy protein sources. |
| ————— | ————— |
| Plant-based protein that is high in fat, such as a Beyond Beef burger | On days you are less active, look for a lower-fat plant protein source on the permitted food list. |
| ————— | ————— |
| High-fat seafood—salmon, mackerel, herring, sardines | On days you are less active, go for low-fat white fish or shellfish. |
| ————— | ————— |
| Relying on butter or sauces | Use herbs and spices or the Metabolic Foods to generate more flavour |
| ————— | ————— |
| Smoothies with almond butter, MCT oils, hemp seeds or avocado | Remove all fat sources from your smoothies on the days you are less active. |
| ————— | ————— |
| Salads with olives, cheese, nuts, seeds, egg yolks | Remove the fat sources and have an olive oil–based dressing. Add cooked veggies (cold or hot—steamed, roasted, etc.) to increase the fibre intake to keep you full. |
| ————— | ————— |
| Keto meals that are high in fat, contain moderate to low protein and offer little in the way of veggies | Remove additional fat sources, change to a low-fat protein option, add additional cooked veggies like cauliflower rice, chopped zucchini, steamed broccoli, chopped peppers, etc. And add as many spices as you can. |
