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If you're wondering what I've been eating lately, the following list is what my daily meals typically look like.  As I become more fat-adapted, I've increasingly been doing one meal a day (aka, OMAD) so I eat breakfast when the rest of my family has supper.  Minimizing carbohydrate consumption allows my body to have a very steady blood sugar, which allows me to have a better gauge as to when I'm actually ready to eat.  I don't count calories and eat as much as I want but the important thing to remember is: eat when you're hungry, don't eat when you're not.

I found that mindless evening snacking (like while watching TV) is a great way to ingest unnecessary calories.  Having a high fat (using healthy saturated fats) afternoon meal with sufficient protein is enough to prevent any craving for an evening snack.  The ketogenic diet's need for inceased salt consumption often presents as hunger so a glass of salty water between meals can be satiating. I find that moderate exercise (walking, biking, etc) with intermittent high intensity (ie interval training) is readily doable and evening walks (30-60 minutes) are a great post-supper/breakfast activity.

Mealstrong> Description
  • coffee
  • 3 large eggs (with bacon if I feel ambitious) AND/OR
  • 1 avocado (2 if they're small) AND/OR
  • luncheon/deli meat AND/OR
  • [dairy] butter (no bread) or coconut butter AND/OR
  • plain high-fat yoghurt or skyr (100-150 ml or ~1/2 cup), with:
    • fresh or frozen berries
    • dry roasted sunflower and raw pumpkin seeds
    • ground flax and/or chia seeds (for added Omega 3)
(late afternoon)
  • normal Canadian meal (see Canadian Living recipes)
    • minimize bread and potatoes
    • sometimes basmati rice or cabbage
  • peanut butter (no bread, no jam)
  • fruit (apple, grapes, orange, banana, etc)
  • dessert (eg, small piece of chocolate)
Snack -varies
(evening - if hungry)
  • roasted peanuts
  • walnut halves
  • almonds
  • dry roasted sunflower seeds
  • luncheon/deli meat
  • cheese
  • beer or wine or liquor (1 serving)


We've been getting seeds and nuts from the local Bulk Barn and buy just enough to use the coupon in the BB flyer.