Tuesday, July 12, 2016

KETOGENIC DIET OF 1350 CALORIES. 41% OF CALORIES FROM FATS



Breakfast
Eggs Pancake
Ingredients:
4 eggs (20 grams of protein, 300 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 450 calories.
Grams of fats: 20
Grams of protein: 50

Lunch (0 calories).

Dinner 2: 11 PM:  

4 eggs (20 grams of protein, 20 grams of fats, 300 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 900 calories.
Grams of fats: 42
Grams of protein: 110

Total calories:  1350 calories
Total grams of fats: 62
Total calories from fats: 558
Percentage of fat calories: 41% fat calories
Total grams ofProtein:  160 grams of protein. 47% calories from protein

NOTE 1: This diet has a total of 1350 calories, which is very low for a person who lifts weights, and does aerobic exercises (such as fast-walking, bicycling, stationary bicycling, jogging and running.  So if you feel very hungry between meals choose one of the following snacks any time you feel a deep hunger and weakness:


NOTE 2: If after eating one of these 200 calories snacks you still feel weak and hungry.  Eat another 200 calories snack


NOTE 3: If 1 snack between meals is added to the diet, the total calories will rise to 1550


NOTE 4:  If 2 snacks is added to the diet, the total amount of calories will rise to 1750


NOTE 5: If 3 snacks are added to the diet, the total amount of calories will rise to 1950 calories


Snacks allowed between meals:

4 ounces of cooked dark chicken:  200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,





Monday, July 11, 2016

A HIGH PROTEIN DIET COMPOSED OF 1200 CALORIES. 55% OF CALORIES FROM PROTEIN, AND 45% OF CALORIES FROM FATS. MADE FOR PEOPLE WHO ARE INTO LIFTING WEIGHTS FOR POWER AND FAT LOSS AT THE SAME TIME !!




Breakfast
Eggs Pancake
Ingredients:
3 eggs
1 cup of egg-whites
A little bit of egg beaters
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 300 calories.
Grams of fats: 15
Grams of protein: 40


Lunch (0 calories).

Dinner # 1 at 8PM:
11 ounces of cooked chicken
15 ounces of iceberg lettuce

Nutrition Information:
Calories:  600
Grams of fats: 30
Grams of protein: 85

Dinner 2: 11 PM:  

Eggs Pancake
Ingredients:
3 eggs
1 cup of egg-whites
A little bit of egg beaters
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray

Directions: Pour all ingredients into juice blender.  Blend for 30 seconds.  Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat.  After pouring the mix, turn into low heat.  When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake.  You can sprinkle it with another couple packets of splenda or nutrasweet

Nutrition info: 
Calories: 300 calories.
Grams of fats: 15
Grams of protein: 40



Total calories:  1200 calories
Total grams of fats: 60
Total calories from fats: 540
Percentage of fat calories: 45% fat calories
Total grams ofProtein:  165 grams of protein. 55% calories from protein