Sure, it’s a low calorie diet, but in contrast with other VLC diets, it contains about 1.3 kg (2.8 lbs) of food per day, which should satiate anyone with moderate activity, making the diet easy to follow. Plus, it’s the right kind of food, which doesn’t spike the blood sugar, like whole grains (that surprisingly find their way in other VLC diets).
Morning: (here’s how it looks like)
2 boiled pastured eggs
100 gr Cucumber or 60 gr of tomato
A handful of greens with lemon juice
Tablespoon of kimchi with 40 gr of canned black beans or lentils
1 kiwi or 90 gr of berries, if your day ahead is expected to be intense
Herbal Tea, plain (limit coffee to once a day)
Lunch / dinner: Usually at 130-200 calories each, often cooked in home-made bone broth.
– Hearty Soup
– Yemista with cauliflower rice
– Blatzara Greek spinach pie with cauliflower rice
– Green beans with tomato sauce
– Cauliflower rice with veggies “stir-fried”
– Mushroom+veggie bolognese (cooked in bone broth), with zucchini zoodles
– All sorts of green leaf salads (use plain lemon for dressing)
Meats are a side dish (up to 50 gr): mostly shellfish, white fish (particularly mahi mahi), occasionally canned sardines in water, boiled turkey breast, offal.
Tea Time Snack:
0% fat Greek yogurt (100 gr)
Kiwi (cut into pieces on the yogurt)
Herbal Tea, plain
– Home-made jello (17 calories for 1/12th, sweetened with erythritol)
– or less often, Bean Brownie
15 minutes before bed:
Unsweetened almond milk with added magnesium powder, and cocoa (erythritol sweetener optionally)
– I use Cronometer to calculate the calories of what I eat. Almost everything is getting weighed before it goes into a pan!
– I use mostly kiwis for fruit due to their high concentration of vitamin C.
– Stay 100% gluten- and grain-free to reduce inflammation.
– Meat is essentially a side dish, not the other way around. 50 gr are served only per meal.
– No added oils anywhere, it’s a diet very low in saturated fats (to deal with insulin problems that meat-derived saturated fats can create).
– Averages: 20 gr of fiber, 60 gr of net carbs, 25 gr of fat, 6 gr of saturated fat, 60-70 gr of protein, 1:2 omega-3 to omega-6 ratio.
– Supplementation is needed (not daily): B-complex, magnesium, D3, CoQ10 Ubiquinol, K2 Mk-4, zinc, E, and iron. I take each of these 3 times a week, no more than that. I stay away from multivitamins, since they give you a lot of what you already get from food, and none of what you don’t normally get.
– Offal is instrumental to keep healthy in this VLC diet. They contain very high amounts of: Kidneys: selenium. Spleen: iron. Heart: CoQ10. Intestines: Choline (way more than eggs have). Gizzards: Zinc. Liver: A Retinol and B12. Prefer pastured lamb/goat over beef offal.
– While offal is used mostly for its concentrated nutrition, once or twice a week, it’s seafood that make up the most of the daily animal protein intake.
– Drink lots of fluoride-free water (at least 3 liters of spring water per day), and also make herbal tea/chamomile with it. Use such water in your soups and bone broth.