5-Day Ketogenic Diet Meal Plan to help Kill Cancer, Fight Obesity, and Optimize your Health

Start losing weight with the Ketogenic Diet and Intermittent Fasting – here's the step-by-step guide to how I lost 5lbs in 5 days (with delicious recipes!)

 

First, the legal stuff: Please consult your physician or other health care professional before starting this or any other fitness/diet program. This is general information and is not intended to diagnose any medical condition or to replace your healthcare professional.


LET'S GO!

There are 4 main components I implemented to lose weight fast while maintaining my muscle mass:

  1. Sleep – a solid 7.5 to 8 hours per night; very important!
  2. Low-carb meal plan – essentially the ketogenic diet, but without as much fat intake (more details below);
  3. Intermittent fasting – I’ve been intermittent fasting consistently now for over a year. I use a 17:7 ratio, meaning I do not eat from 7 pm until 12 pm the following day (more on this below); 
  4. Exercise – 2 hours per week of high-intensity training (more details below), with daily walks, post lunch and dinner.

 

SLEEP – PROTECT YOUR ASSET!

This one is obvious, yet so many of us hold the false assumption that getting more sleep simply means we have less time in the day to be productive. 

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A growing number of neurological studies have shown, without question, that a full night's sleep actually makes us more productive, not less, and in fact, increases brain function exponentially.

Getting a good night's sleep even improves our problems solving abilities as our brains form new neural connections while we sleep – go to bed thinking about a particular problem and you may just have the answer when you wake up!

As Greg McKeown explains in his book, Essentialism, 

"The best asset we have to making a contribution to the world is ourselves. If we underinvest in ourselves, and by that I mean our minds, we damage the very tool we need to make our highest contribution. One of the most common ways people–especially ambitious, successful people–damage their asset is through a lack of sleep."

 

LOW-CARB MEAL PLAN – KETO-ESQUE DIET

I essentially follow a ketogenic diet but don't consume as much fat as typically recommended. I find I don't need as much fat to satisfy my hunger pains, but each person is different.

I won't dive into the nitty-gritty science behind Keto, so if you're not familiar with Ketogenic's I highly recommend Diet Doctor as a great starting place; they also have loads of amazing low-carb recipes! Some of my favourites are the Low-carb Pizza, Asian Cabbage Stir-fry, Creamy Chicken Casserole, and the Thai Fish Curry.

The average North American consumes 200-400 grams of carbs per day. I try to keep my carbohydrate intake below 40 grams per day. Use a free app like MyFitnessPal if you need help tracking. Also, keep sugar to an absolute minimum and go easy on the salt.

No matter what the food type, just remember: if it’s white it ain’t right! – avoid any and all white foods (i.e. bread, rice, pasta, crackers, potatoes, etc). If you’re not sure which foods are low carb, Diet Doctor has some great visual guides found here

 
 


INTERMITTENT FASTING

I employ a 17:7 daily fasting schedule, meaning I only eat between the hours of noon and 7 pm, with the exception of my morning coffee, tea and/or water.

However, this doesn’t mean I gorge my face off during this 7-hour window – it’s important to make good choices.

For myself, my first meal of the day is a light smoothie, followed by an afternoon of green tea and a light snack like cheese, chia pudding, or veggies. Dinner is my main meal of the day.

Diet Doctor has a great crash course on everything you need to know about Intermittent Fasting – click here, or, you can let the delightful Terry Crews explain how IF works for him:

 
 

Sidebar: Isn't breakfast the most important meal of the day?

This is merely a marketing campaign backed by lobbyists and cereal manufacturers.

Scientific evidence shows that fasting leads not only to significant weight loss, but a whole host of other health benefits, including the reversal of Type 2 Diabetes, lower cholesterol, increased energy, prevention of Alzheimer's disease, and improved mental clarity. For a complete list of health benefits, and to learn more about the science of fasting, please click here.

Studies have also shown that intermittent fasting combined with a ketogenic diet has the power to help shrink (and in some cases completely eradicate) pre-cancerous cells from the body. If you're interested in learning more about keto as a cancer treatment please click here.


EXERCISE

It’s a common myth that the more time you spend in the gym the more weight you’re going to lose.

In my early 20’s my workout sessions were 2-hours long, 4-5 times per week. I now spend less than 3 hours per week in the gym, and I’m leaner, stronger and in the absolute best shape of my life.

 

I’m a member at Goodlife Fitness, however, I never use the equipment itself. I only attend classes, four per week:

Tuesday: CXWORX – 30-minute core strengthening workout.

Wednesday: BodyPump – 60-minute full-body weight training. Seriously, this class has brought my strength and conditioning to a level I never thought possible. It's an incredibly effective workout and has put me in the best shape of my life!

Friday: 60-minute restorative yoga class. Stretching and flexibility are SO important in losing weight and preventing injuries. 

Saturday or Sunday: 30-minute spin class. I use a MyZone heart rate monitor to ensure I’m hitting my optimal conditioning zone.

Total weekly high-intensity exercise time: 2 hours.

 

In addition to high-intensity exercise, I can’t stress enough the importance of going for a walk after each meal. I try to incorporate a mid-day 30-minute walk following lunch, and a 1-hour walk following dinner. You can read more about the health benefits of walking after you eat here.

 

DAILY BREAKDOWN

Now that I’ve covered each key component, here’s exactly how my 5lbs in 5 days broke down:

 
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7:00 am: wake up, immediately drink 750ml’s of room-temperature fresh lemon water (juice from half a lemon). Click here for a complete list of lemon water benefits, the results are spectacular!

7:15 am: 300ml coffee with 1 tablespoon heavy cream (36%) and 1 tablespoon Bulletproof Brain Octane medium chain triglycerides.

7:30 am - 12:00 pm: sip water throughout the morning, consuming between 750ml and 1L by noon.

12:00 pm: smoothie (click here for my recipe), 2 x 900mg Omega-3 soft gel supplements, 1 x 1,000IU Vitamin D supplement, 1 x 500mg Glucosamine Chondroitin supplement, and 1 x GNC Mega Men Sport multivitamin.

8-minute full-body stretch (click here for stretch routine) followed by a 30-minute brisk walk

1:00 pm - 5:00 pm: sip water throughout the afternoon, consuming another 750ml - 1L.

2:30 pm: 300ml green tea (Genmaicha)

6:30 pm: dinner – vegetarian halloumi cheese burger with 750ml of water. Evening supplements – 1 x Align Probiotic, 1 x 900mg Omega-3, 1 x 500mg Glucosamine Chondroitin, and 1 x GNC Mega Men Sport.

7:30 pm: 1-hour post-dinner walk

8:30 pm - 10:00 pm: sip water throughout the evening, consuming another 500ml to 750ml. Stop water intake at 10:00 pm to avoid being up all night peeing!

11:00 pm: sleep

 
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7:00 am: wake up, 750ml’s fresh lemon water.

7:15 am: Bulletproof coffee.

Sip water throughout the morning.

12:00 pm: smoothie & supplements, followed by 8-minute full-body stretch and 30-minute brisk walk.

Sip water throughout the afternoon.

2:30 pm: green tea (Genmaicha).

4:30 pm: CX WORX 30-minute core workout.

6:30 pm: Thai Fish Curry, side salad & evening supplements.

7:30 pm: 1-hour brisk walk.

Sip water throughout the evening.

11:00 pm: sleep

 
Weekdays.png

7:00 am: wake up, 750ml’s fresh lemon water.

7:15 am: Bulletproof coffee.

Sip water throughout the morning.

12:00 pm: smoothie & supplements, followed by 8-minute full-body stretch and 30-minute brisk walk.

Sip water throughout the afternoon.

2:30 pm: green tea (Genmaicha).

5:00 pm: 1-hour BodyPump weight training class.

6:30 pm: Creamy Chicken Casserole, side salad & evening supplements.

7:30 pm: 30-minute brisk walk.

Sip water throughout the evening.

11:00 pm: sleep.

 
Weekdays.png

7:00 am: wake up, 750ml’s fresh lemon water.

7:15 am: Bulletproof coffee.

Sip water throughout the morning.

12:00 pm: smoothie & supplements, followed by 8-minute full-body stretch and 30-minute brisk walk.

Sip water throughout the afternoon.

2:30 pm: green tea (Genmaicha).

6:30 pm: Low-carb Pizza, side salad & evening supplements.

7:30 pm: 1-hour brisk walk.

Sip water throughout the evening.

11:00 pm: sleep.

 
Weekdays.png

7:00 am: wake up, 750ml’s fresh lemon water.

7:15 am: Bulletproof coffee.

Sip water throughout the morning.

12:00 pm: smoothie & supplements, followed by 8-minute full-body stretch.

12:30: 60-minute restorative yoga class. 15-minute walk to and from.

Sip water throughout the afternoon.

2:30 pm: green tea (Genmaicha).

6:00 pm: Asian Cabbage Stir-fry & evening supplements. 2 x 6oz. glasses dry red wine with dinner.

7:30 pm: 1-hour brisk walk.

Sip water throughout the evening.

11:00 pm: sleep.

 
Weekdays.png

8:00 am: wake up, 750ml’s fresh lemon water.

8:15 am: Bulletproof coffee.

Sip water throughout the morning.

12:00 pm: smoothie & supplements, followed by 8-minute full-body stretch.

1:00 pm: 30-minute spin class followed by 10 minutes of stretching. 15-minute walk to and from.

Sip water throughout the afternoon.

2:30 pm: green tea (Genmaicha).

6:00 pm: Cauliflower cheese, salmon & Greek salad. Evening supplements. 2 x 6oz. glasses of dry red wine with dinner.

7:30 pm: 1-hour brisk walk.

Sip water throughout the evening.

11:00 pm: sleep.

 

A FEW FINAL WORDS

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If you're completely new to intermittent fasting and normally eat a big breakfast, it'll likely be very difficult not to gnaw your arm off by 10 am for the first few weeks.

When I first began with IF it took roughly two weeks to finally get to a point where my body no longer craved food first thing in the morning. Consuming 750ml's of lemon water immediately upon waking will help satisfy any hunger pains.

IF is also far easier with a desk job – if you're working on your feet all day it'll certainly be more difficult to power through until lunch.

 

Have you tried intermittent fasting or the ketogenic diet? If so, let me know your results in the comments below!