• Eat high protein breakfast.
  • Avoid sugary foods like ( juice and drinks).
  • Eat soluble fiber.
  • Drink coffee or tea.
  • Eat your food slowly.
  • Avoid packed food or snacks (chips).
PROTEINS SOURCES:
  • MEAT ; chicken, beef, pork, lamb etc.
  • FISH AND SEA FOODS ; salmon, trout, shrimp etc.
  • EGGS ; whole eggs with the yolk are best.
    This as been shown to boost metabolism 80 to 100 per day.

    LOW CARBOHYDRATE FOODS :

      • Broccoli,
      • Cauliflower,
      • Spinach,
      • Tomatoes,
      • Cabbage,
      • Kale.

Don’t be afraid to load your plate with these low-carbohydrate vegetables.
You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

FAT SOURCES:
Olive oil,
Coconut oil,
Avocado oil,
Butter.

Eat 2-3 meals per day.
If you in hungry in the afternoon add 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carbohydrate and low-fat at the same time is a recipe for failure.
It will make you feel miserable and abandon the plan.

FOODS TO BE AVOID:
SUGER; soft drinks, fruit juices,candy, ice cream, and many other products contain add suger.
REFINED GRAINS; wheat,rice, barly, and rye as well as bread, cereal, and pasta.
TRANS FAT; Hydrogenated or partially hydrogenated oils.

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