Rather than a long winded explanation, I’m going to give you the quick here’s what you get. I will go into various reasons why each item in future posts, but with just this you can go from bloated carb blob, to a fat burning machine. We’ll at least full keto and so far 3 kgs down. In just 5 days. This will also last you a month of all you need to eat.
1 x 500ml bottle of MCT oil (or 2 x 250 ml bottles) – TakeAlot is the cheapest (R299 for 500ml)
2 x Macadamia nut oil. – Checkers Hyper (R69 each)
1 x Avocado oil – Checkers Hyper (R69 each)
1 x LARGE tray of eggs, bought once a week. You will go through the one tray in 7 days. (R90 per per tray)
1 x Litre Coconut Oil (R69 – Food Lovers Market, Checkers, Takealot). This is what you cook with. And ONLY this.
1 x GOOD quality coffee, not chicory, actual coffee. Nescafe Dark Roast works for me.
Optional but highly recommended : Magnesium suppliment. I found Zinplex from Diskem the cheapest for amount of ingredients
Optional but helps: Collagen. You DONT need the expensive stuff. The cheapest collagen works just fine. (MyWellness Collagen is best. Not show below, I chose a different brand this month)
What is not in this picture is a tray of skinless chicken breasts I split into individual pieces and pre-cook and freeze for convenience (in the morning I pull one out, the night before I put 1 Tbs of each oil into a water tight seal-able container and take that to work – full keto lunch), and then weekly fresh broccoli and spinach to last each week.
DOSAGE: 1 Tblspoon of each oil is all you need on each meal. Download MyFitnessPal app from the playstore, log these oils and you will see the overwhelming amount of daily calories come from from just those 3 tablespoons of oils, and the coconut oil.
AND… That’s it! 🙂 Its in-expensive and is my exact protocol. As I get deeper into keto, I can start adding other items. But lets just get started first.
The collagen is optional but recommended. The magnesium is optional but strongly recommended.
Shop around. The same things can cost VASTLY different prices depending on where you buy them.
Rule of thumb – TakeAlot.
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