Nutrition

Notes

• Ketosis is when you have a blood concentration of ketones greater or equal to 0.5mmol.

• The ketogenic diet mimics the physiological state of fasting by suppressing insulin and raising blood ketone levels.

• The ketogenic diet works because it's non-glycemic - we control our appetite instead of our appetite controlling us.

Resources

Apps

• FitBee - Track your nutrition with ease
• Journable - Simplest Calorie Counter
• MyFitnessPal

Articles

• Going Plant-Based (A Vegan Diet for Fitness) - Nerd Fitness
• Green Foods - Noom
• Healthy Eating: The Beginner’s Guide on How to Eat Healthy and Stick to It - James Clear
• How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise - Tim Ferriss
• How to Lose 100 Pounds on The Slow-Carb Diet - Tim Ferriss
• Mean Plan - The Game Changers
• Satiety Index (2022 update)
• Science of Fasting - Suman Manchireddy
• The Best Fat Loss Article on the Motherfuckin’ Internet - Physiqonomics
• The Slow-Carb Diet One-Pager - Tim Ferriss
• The TRUTH about your slow metabolism - Physiqonomics
• What Does 200 Calories Look Like? - L. S. Wynn

Books

• Myprotein Recipe Book: Not Just Chicken & Rice
• The Art and Science of Low Carbohydrate Performance - Jeff S. Volek, Stephen D. Phinney

Podcasts

• Protein - Everything You Need to Know - The Art of Manliness
• The Fasting Doctor: “Fasting Can Help To Cure Obesity!” + This Controversial New Drug Melts Fat! - Diary Of A CEO
• The Glucose Expert: The Only Proven Way To Lose Weight Fast! Calorie Counting Is A Load of BS! - Diary Of A CEO
• The Health Expert: The One Food (WE ALL EAT) That's Killing Us Slowly: Max Lugavere - Diary Of A CEO
• The Miracle Doctor: Get Your Sex Life Back, Melt Belly Fat & Heal Your Injury! Dr. Mindy Pelz - Diary Of A CEO
• The Weight Loss Scientist: You've Been LIED To About Calories, Dieting & Losing Weight: Giles Yeo - Diary Of A CEO

Recipes

• One Pan Mexican Quinoa - Damn Delicious
• Protein-Packed Breakfast Burritos - MyFitnessPal

Reddit Threads

• Chefs of Reddit, what's the greatest recipe you've ever come across?
• High protein, cheap foods?
• Huge collection of MOSTLY fit receipes with step by step photos
• One-Pan Meals. Throw 'em at me, people!
• What's the best easy-to-make foods for maximizing weight loss?
• What's your best 30-minute or less healthy recipe?
• What are cheap staple foods which cover all the core nutritional requirements?
• What are some of the best meal ideas/recipes that very few ingredients?
• What are the cheapest low-calorie, high-volume foods?
• What are your fastest sources of getting protein?
• What is healthy but actually tastes good?
• What tastes so good you can't believe it's healthy?
• What would be a good way to go about a high fat/protein low carb (the cheap and healthy way)?

Subreddits

• r/EatCheapAndVegan
• r/intermittentfasting

  • Intermittent Fasting Wiki
• r/Keto
• r/Volumeeating

Videos

• How to Avoid Blood Sugar Spikes (Without Reducing Carb Intake) - Nourished by Science

Webinars

• Understanding & Addressing Emotional Eating - Nerd Fitness

Websites

• Budget Bytes
• Eat This, Not That!
• Examine - Evidence-based Analysis on Supplements & Nutrition
• Fit Men Cook
• Is It Keto?
• KetoNutrition
• No Meat Athlete
• NutritionFacts.org

  • Foods That Help Headache and Migraine Relief
• OpenNutrition
• The Keto Shop

YouTube Channels

• Diet Doctor
• Dr. Eric Berg DC

  • Intermittent Fasting and Fat Burning
  • Step 2 - What to Eat
  • The #1 Thing that STOPS You From Losing Belly Fat: Not Sugar or Carbs
  • The 7 Intermittent Fasting Mistakes that Most People Make

    • Eating too much of a food when they come off their fasting routine (e.g., peanut butter)

    • Not doing keto and intermittent fasting together - doing them together will make fasting easier and boost results

    • Doing low-result patterns of fasting - choose a pattern that includes one/two meals a day with no snacks in between

    • Stuffing yourself

    • Not taking B vitamins and electrolytes

    • Not doing the healthy version of the keto diet

    • Stopping when they plateau

  • The Dark Side of Fasting (and Intermittent Fasting)
  • What Happens to Your Body When You Quit Sugar for 14 Days
• Dr. Sten Ekberg

  • #1 Absolute Best Diet To Lose Belly Fat For Good
  • #1 Absolute Best Meal Plan To Lose Weight Faster
  • 10 Intermittent Fasting Mistakes That Stop Weight Loss

    • Making changes too quickly

    • Thinking about intermittent fasting as a quick fix

    • Not eating enough food

    • Eating too much carbs

    • Eating too much protein

    • Eating too much fat

    • Eating too many calories

    • Having high cortisol due to stress or poor sleep

    • Not eating enough salt

    • Overcompensating - eating 3 meals in 1 sitting

  • 5 INTERMITTENT FASTING Tips For Your Ravenous Hunger

    • Understand hunger - it's not a linear function but comes and goes in waves

    • Add minerals - this helps to regulate hunger

    • Get fluids - water, herbal tea, green tea, coffee

    • Bulletproof coffee (coffee + butter) - only to extend a fasting period that you would otherwise end, as it provides you a little bit of satiety with a negiglible effect on insuline

    • Combine intermittent fasting with low-carb diet - this puts you in a position to burn fat

  • Top 10 Foods High In Protein That You Should Eat
  • Top 100+ Healthy Foods You Must Eat!
  • What Happens If You Don't Eat For 3 Days?
  • What If You Start Eating OATS Every Day For 30 Days?
• Nutrition Made Simple!
• What I've Learned

  • Fasting vs. Eating Less: What's the Difference?
  • Is Ketosis Dangerous?