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

• KetoNutrition

• No Meat Athlete

• NutritionFacts.org

  • Foods That Help Headache and Migraine Relief

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?