We recently published an article on the ketogenic diet, which proposes to sharply reduce the amount of carbohydrates consumed and considerably increase fat intake and slightly increase protein intake. Many of our readers have asked for examples of it, so in this article are two examples of ketogenic diet.

Here is an example of a ketogenic diet:

MEAL # 1

5 whole eggs

4 egg whites

MEAL # 2

2 scoops of Ultra Whey Pro

1 Tbsp Almond Butter

MEAL # 3

250g chicken breast

1/3 cup almonds or walnuts

MEAL # 4

2 scoops of Ultra Whey Pro

1 Tbsp Almond Butter

MEAL # 5

250g salmon or steak

1 tablespoon olive oil

MEAL # 6

4 eggs

3 egg whites

1 tablespoon almond butter

ADVICE: Add green vegetables to some meals, but remember to keep your carb intake below 30g.

No matter which eating plan you are following: remember what really matters. You need to consume fewer calories than you spend per day. It is. A good way to do this is to reduce carbohydrates in the diet. Try to eat 100g to 300g of carbs a day and see how your body reacts. The less carbs, the more good fats you should consume in your diet. If you feel tired all the time, add some good fats to help you get more energy without disrupting the stored fat burning process.

Here is another example:

MEAL # 1

1 pack of natural oats

2 eggs

6 egg whites

1 apple

MEAL # 2

2 scoops of Ultra Whey Pro

12 Almonds

MEAL # 3

250g chicken breast

2 cups broccoli

½ cup brown rice

1 tablespoon olive oil

MEAL # 4

250g light cottage cheese

½ cup blueberries

MEAL # 5 (post workout shake)

2 scoops from Ultra Whey Pro

3 scoops from Torrent

MEAL # 6

250g salmon

3 cups spinach

TIP: The post workout shake should be taken at the end of the exercises. If you train between meals 1 and 2, take the shake at this time.

Over time, I realized that many bodybuilders ate a lot of carbs on a pre-contest diet. They ate 500-600g of carbohydrates, lots of protein and almost zero fat. Despite this (or thanks to that) they were very dry. Well, what I’m trying to say is, try it, do it. Try different diets and methods and see which one fits you best. I’ve been in the sport for a long time and I’m still looking for the best method for me.