Zig-Zag Ketogenic Diet For Fat loss

Meal #	calories - protein/carbs/fat grams	Contents:
meal#1	610 - 85/5/24	5 whole eggs, 7 egg whites, 1 scoop of hemp protein (contains 50% protein, 50% fiber), 1 scoop whey, 1 scoop (5 grams) of Psyllium Husk (for added fiber), 1 teaspoon of honey, and cinnamon.  Supplements: Multivitamin/mineral.
meal#2:	310 - 35/5/16	5 oz of chicken breast, raw mixed vegetables, 1 TBS of extra virgin olive oil. Supplements: Vitamin C, Calcium, Magnesium.
meal#3:	430 - 35/5/30	5 oz of chicken breast, raw mixed vegetables, 2 TBS of extra virgin olive oil. Supplements: none.
meal#4:	430 - 35/5/30	5 oz of chicken breast, raw mixed vegetables, 2 TBS of extra virgin olive oil. Supplements: Vitamin C, Calcium.
meal#5:	440 - 33/0/30	One scoop of casein protein, 1 scoop of hemp protein (contains 50% protein, 50% fiber), 1 scoop (5 grams) of Psyllium Husk (for added fiber), and 2 TBS of FLAX seed oil.

Totals:

2,300 calories, 241/20/130

CARDIO: On the high day, you will do a 10-20 minute high intensity cardio workout (such as like fast running and sprinting).  I would not bother taking a fat burning supplement before the workout (such as caffeine) because we want to cycle caffeine so it is more effective on the low calorie day.

We do a short high intensity workout on the high calorie day because of 2 reasons: one, a higher intensity workout will enable you to increase your metabolism a bit faster through out the day which will enable you to prevent the extra food from turning into bodyfat, and two, by cycling the type of cardio constantly will create more GH response and will constantly "trick" the body so you do not get used to using the same amount of calories up each day with your metabolism (in other words to help prevent homeostasis for fat loss).

OTHER SNACKS ON THE HIGH DAY: On the high day you can also throw in one to two optional servings of fruit, and another optional protein shake sometime through out the day, to help speed up the metabolism. You can also go out to eat on the high day if you want to...

OPTIONAL OUT TO EAT ON HIGH DAY!: On the high day, you have the option to go out to eat at a restaurant if you like!  But here are the rules you must follow:  You must not eat any starches (such as pasta or potatoes, or any other high carbohydrate choices), just stick with protein, fat and veggies, such as a steak with veggies, or salmon with a salad, or an egg omelet with cheese and mushrooms.  Be careful to watch overeating to many calories from dips, sauces and dressings! The other rule is you still need to eat all your other meals listed above as well (don't skip one just because your going out to eat, this will help speed up your metabolism greatly), but only use 1 tablespoon of oil for each of the last three meals instead of the 2, and do not eat any other optional snacks.

Note About Protein Amounts

The protein amount listed above is generally for a person who has a lean body weight of about 140-170 pounds.  If your lean body weight is more than this, then you should add more protein with each meal. If you weigh less than this, then you should eat less protein for each meal.

Carb Load Day

Once every other week (about once every 14 days) do a carb load on a high day for breakfast (just for breakfast).  We want to keep the carb load meal simple.  What I do is, I eat 4-6 cups of oats with 2 scoops of whey protein and 1 TBS of raw honey.  Then for the second meal is, I just have a protein shake, then I continue on normally from there.  Here is an example of what a carb load day will look like:

Meal #	calories - protein/carbs/fat grams	Contents:
meal#1	1000 - 60/230/10	5 cups of oats, 2 scoops of whey, 1 TBS of raw honey, and  and cinnamon.   Supplements: Multivitamin/mineral.
meal#2:	100 - 25/0/0	1 scoop of whey protein. Supplements: Vitamin C, Calcium, Magnesium.
meal#3:	430 - 35/5/30	5 oz of chicken breast, raw mixed vegetables, 2 TBS of extra virgin olive oil. Supplements: none.
meal#4:	430 - 35/5/30	5 oz of chicken breast, raw mixed vegetables, 2 TBS of extra virgin olive oil. Supplements: Vitamin C, Calcium.
meal#5:	440 - 33/0/30	One scoop of casein protein, 1 scoop of hemp protein (contains 50% protein, 50% fiber), 1 scoop (5 grams) of Psyllium Husk (for added fiber), and 2 TBS of FLAX seed oil.

Totals:

2,400 calories, 188/240/100

Benefits of the Carb Load

Why do the carb load you may ask?  On Ketogenic Diets, carb loads are important because they will help enhance glycogen stores in the muscles so you can workout more efficiently. Here are all the benefits of doing the carb load:

-Replenishes muscle glycogen (energy stores in muscles), which gives you more energy when working out.

-Helps to maintain your muscle mass.

-Facilitates many metabolism increasing hormones that will keep your metabolic rate running smoothly for you to burn fat, and helps to prevent your metabolism from ever slowing down.

-Allows variety in your diet so you can look forward to eating lots of carbs at one meal twice a month!

Why not do more carb loads or stretch out the carb load over the course of several days, or even doing it more often?

Many CKD diets involve carb loading on the weekends (for two days), and then eat mostly protein/fat during the week.  That's fine, but from my experience, eating a smaller carb load less often has these benefits:

-Will enable your body to go deeper into ketosis which will enable you to maintain your muscle more efficiently, and allow you to use fat for fuel more efficiently as well.

-It allows you to eat less food overall so fat burning can occur at a faster rate.

-Doing the carb load less often has been proven to improve Glycogenolysis (which help facilitates more of the carbs to be stored in muscle, and keeps it there only for the use of strenuous activities).  By carb loading more often than every other week, your brain will use the carbs for fuel over time putting you less deeper out of ketosis.  By carb loading less often, you will remain deeper in ketosis allowing your brain solely keep using ketones (fat) for energy instead of the stored glucose, which will enhance overall fat burning.

-Simply out of personal experience, I notice much faster fat loss (while still enjoying muscle maintenance and energy levels) when I do just one carb load meal every other week as apposed to doing it once or twice a week.

What about Weight Training!

Just stick with any basic weight training workout. There is no need to do any special weight workout with this diet.