BLOOD PRESSURE KETO MEAL PLAN
KETO + INTERMITTENT FASTING
EGG + NON-VEGETARIAN


Blood Pressure – General Advise

For blood pressure :
Visit doctor – take blood pressure drugs continuously, monitor b.p, reduce b.p tablets only with your doctors advice.Raw turmeric paste daily.
Walking daily.
Omega 3 supplement daily.
Bragg organic apple cider vinegar – 2 times a day 1 tablespoon in the morning & 1 tablespoon before sleep.
Avoid coffee & tea in any form strictly (except 1 keto coffee or keto tea a day).


Intermittent Fasting

Phase 1 – 16:8

While starting keto + intermittent fasting lifestyle for weight loss you start with 16:8 intermittent fasting mode.

16 hours fasting window : 8 hours eating window.

You will eat three meals during this phase.

Phase 2 – 20:4

After 3-4 weeks (when you feel you are accustomed to this lifestyle) you move on to 20:4 intermittent fasting mode.

20 hours fasting window : 4 hours eating window.

You will eat two meals during this phase.

Phase 3 – OMAD – 23:1

After 5-6 weeks (when you feel you are accustomed to 20:4 mode) you move on to OMAD intermittent fasting mode.

23 hours fasting window : 1 hour eating window.

You will eat only one mega meal during this phase.

Phase 4 – Rotate 20 : 4 & OMAD

After 7-8 weeks (when you feel you are accustomed to OMAD mode) you start rotating 20 : 4 & OMAD intermittent fasting modes.

Follow 3 days in 20 : 4 intermittent fasting mode and 1 day OMAD.

Repeat this until you complete

Related links

Intermittent fasting guide
https://tshirts.in/intermittent-fasting-guide/

OMAD fasting guide
https://tshirts.in/one-meal-a-day-omad-23-1-fasting-guide/


Meal Plans

You can choose between any of the meals below-

Menu – 1
Meal 1 : Keto Coffee (or) Keto Tea
Meal 2 : 4-5 Eggs + Vegetables + 25 gms Cheese (cheese is optional)
Meal 3 : Meat (or) Paneer

Menu – 2
Meal 1 : 75-100 Almonds
Meal 2 : 4-5 Eggs + Vegetables + 25 gms Cheese (cheese is optional)
Meal 3 : Meat + 30 gms Butter (or) Paneer + 30 gms butter

Menu – 3
Meal 1 : 2-3 Eggs + 30 gms Butter
Meal 2 : 2-3 Eggs + Vegetables + 25 gms Cheese (cheese is optional)
Meal 3 : Meat (or) Paneer

You can drink only water, green tea without lime, black coffee, black tea during the fasting window.

Internal organ meat
Eat internal organ meat (liver, brain, blood fry) twice in a week.

Drink at least 3 liters water everyday.


Essential Supplements

Raw Turmeric Paste
Decreases HSCRP, improves overall immunity
Dosage : 1 table spoon a day after a fatty meal
Buy : https://amzn.to/2Dgpdkp

Omega 3
Enhances heart health, enhances HDL, decreases HSCRP
Follow dosage advised on the bottle. Can be taken after any meal.
Buy : https://amzn.to/2AWFHQC
or
Buy : https://amzn.to/3uaaLlT (if you can afford, this is a great supplement)

Vitamin D3 + K2 (MK7)
Enhances Vitamin D3 and K2 (MK7)
Follow dosage advised on the bottle. Can be taken after any meal.
Buy : https://amzn.to/3wfpoGj
or
Buy : https://amzn.to/2RzffF2

Magnesium
Enhances Magnesium
Follow dosage advised on the bottle. Take before sleep.
Buy : https://amzn.to/39vQqiT
or
Buy : https://amzn.to/3u8TMjJ (if you can afford, this is a great supplement)


General Tips

Vegetables
Eat vegetables in moderation.
Do not eat too much of vegetables.
Limit vegetables less than 100 gms a day.

Onions
Limit onion for seasoning.

Eggs
Consume whole eggs.
Yolk is compulsory in keto lifestyle.
Eggs can be eaten in any form – half boil, full boil, omelets, scrambled, etc.
Do not eat raw eggs.

Meat / Paneer
Meat / Paneer should be boiled, grilled or tandoor.
Don’t deep fry.
Eat Meat / Paneer up to your heart’s content.

Almonds
Don’t eat / drink anything 2 hours before or after eating almonds.
Almonds should be soaked for 12 hours before eating.
Almonds must be eaten with the skin.


Related links

Low carb vegetables
https://tshirts.in/low-carb-vegetables

Additional supplements (only in case of specific deficiency)
https://tshirts.in/supplements

Important buy links
https://tshirts.in/buy-links

Exercise
https://tshirts.in/exercise

Hair Loss
https://tshirts.in/hair-loss

Constipation
https://tshirts.in/constipation

Keto Coffee
https://tshirts.in/keto-coffee

MCT Oil Black Coffee
https://tshirts.in/mct-oil-black-coffee

Bone Broth Soup
https://tshirts.in/bone-broth-soup


Warning

Stop alcohol / smoking / tobacco habits immediately – otherwise benefits of keto + intermittent fasting lifestyle won’t work effectively for you.

This protocol is not prescribed by an approved doctor or dietitian. It is prescribed out of self knowledge & learning. Show this meal plan to your doctor before starting keto + intermittent fasting lifestyle and get his advise / approval.

To check your current deficiencies and to record progress, take a blood test before starting keto + intermittent fasting lifestyle and repeat blood test once in four months.

If you are under any medication – especially in the case of diabetes, blood pressure and other lifestyle diseases, do not stop or reduce any medication without consulting your doctor. Stopping or reducing any medication by yourself will be highly dangerous and is not advised at all. Visit your doctor periodically, inform him about your progress and get his advise.


Join Ketofasto Facebook Group

Get all your doubts clarified, to discuss with fellow members and to group up with people following keto + intermittent fasting lifestyle.
https://www.facebook.com/groups/ketofasto/


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