THYROID KETO MEAL PLAN
KETO + INTERMITTENT FASTING
EGG + VEGETARIAN
Thyroid – General Advise
Visit thyroid doctor – take thyroid medication.
Avoid cauliflower, broccoli, cabbage – avoid almonds and all nuts.
Eat one or two brazil nuts (or) a handful of macadamia nuts or hazelnuts everyday.
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
Intermittent fasting guide
OMAD fasting guide
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 : Paneer
Menu – 2
Meal 1 : 2-3 Eggs + 30 gms Butter
Meal 2 : 2-3 Eggs + Vegetables + 25 gms Cheese (cheese is optional)
Meal 3 : Paneer
You can drink only water, green tea without lime, black coffee, black tea during the fasting window.
Drink at least 3 liters water everyday.
Enhances heart health, enhances HDL, decreases HSCRP
Follow dosage advised on the bottle. Can be taken after any meal.
Buy : https://amzn.to/2AWFHQC
Buy : https://amzn.to/3uaaLlT (if you can afford, this is a great supplement)
Eat vegetables in moderation.
Do not eat too much of vegetables.
Limit vegetables less than 100 gms a day.
Limit onion for seasoning.
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.
Paneer should be boiled, grilled or tandoor.
Don’t deep fry.
Eat Paneer up to your heart’s content.
Low carb vegetables
Additional supplements (only in case of specific deficiency)
Important buy links
MCT Oil Black Coffee
Bone Broth Soup
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.