John Abraham diet plan
Thank you for the great advice. The pictures are not showing: You can have up to 6 to 8 bananas and up to 4 glasses of milk throughout the day. It is only when we feel deprived that we go on a binging spree. KetoStarter on May 12, at 4: I decided to go with CKD since it meant I could eat all the carbs I wanted on the weekend and eat low carb during the week Or so I thought.
John Abraham Workout Diet Chart
Thank you for your inspiration! Get straight on the standard keto diet. I eat just once a day in the evening and supplement with 15ml of high quality liquid fish oil at night before bed plus eat some Pepitas that I roast at home get just the kernels, with shells are too chewy then roll on melted butter and add salt or whatever, delicious! I have always been around to pounds.
Right now I am at pounds and I am desperately trying to loose between 15 to 20 pounds but I have been unable to do so. Weights as well as cardio abt 4 to 5 times a week. I have been wanting to get on keto since a while. Please advice me how to get started?
I am basically looking for how many grams of fat protein and carbs my body will initially need. Lost 12lbs in the first week but started slowly gaing back the weight 2nd and third week.
Hi just started Im having a hard time with my fats, sny tips…. Hi Julius, I just came across your blog on the keto diet. I have tried everything under the sun. Have you had good success with people like me?
Do you really think this will work for me? And for all my attempts it seems to be true. Would truly appreciate your feedback. Hi Julius I trust you are doing well, am so glad i found this online. Thanks for being a source of inspiration. Julius thanks for enlightening me, but I did the macros of your sample diet and the calories were above so were the carbs above 20grams.
Does ketosis start for something above 20grams of carbs? Were you following the exact same diet when you managed to lose that much weight? Thank you so so much, am eternally grateful. I just started keto this past week and I am on day 7. I am down 4lbs, but have a long way to go to reach my goal 40lbs.
I was wondering about certain foods…. It has been a rough week with brain fog, headaches, fatigue, the works…and barely enough energy to get in any exercise. I have two little ones and that tends to take up more of my time. I recently found out that milk is pretty high in carbs and replaced that as well. I was wondering if after your reaching your goal, whether or not I could transition to paleo and still keep the weight off.
Do you think that would work? I love fruits and the occassional glass of milk that allows me to make a smoothie haha…. I was just wondering, what are your thoughts on this? Hey Danielle i found this webinar so helpful with all these questions! So hard to know at the beginning whether you can have those things you like!!
But this lady is amazing and explains so much. I now train 6 times a week. Any advise for me? What are your thoughts on premenopausal weight loss?
Should this work for me? Is there anything extra I need to incorporate to jump start my metabolism? I am Noel here.. I do take eggs and milk products. No fish or sea food. Never tasted meat ever. Mostly eat beans and lentils for protein. Because lentils and means r my protein source. Diabetic and under active thyroid. Cause they have too many carbs. But you can follow keto. Since you are diabetic, I would do more reasearch. You should try hemp seeds. They are a perfect protein with perfect 3 to 1 ratio of Omega 3 and Omega 6.
Also I do 3 classes at the gym of hiit, will I be ok doing this still? I am classed as obese so I need to do this long term.. Fat gr carbs 20 would this be a good start. I train 4 days a week.. Cardio after my work out 20 min eliptical. I cannot say enough good things about it! Your starting macros really depend on a few factors: Its also important to figure out your BMR and daily calorie allotment. Each person is different; there is no way I could eat grams of fat and get in a good amount of protein while remaining under my calorie limit for the day It is recommended that you re-calculate these numbers if your activity level or weight changes.
Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use: HI, starting my keto eating habit today, do you have other meal plans? I am leaving now to buy my grocery list. Wondering if you have found any issues with an older client?
My metabolism has changed drastically in the last few years as the weight has crept up. Does that sound like a good start? How tall are you? I am gluten, dairy and refined sugar free. So I mix coconut oil in matcha tea. Again a bit confused as to my calories?! Hello Julius, I was wondering if I could ask you for your opinion in regards to my daily meals.
Would find this meal plan ok for keto diet in order to loose weight: I would have 3 eggs and 1 tbls butter for breakfast, than for lunch a shake: Out of that I would have 81g of fat, 36g protein and 22g carbs. Does that look like a good plan for keto diet? I would appreciate your help on this. Thank you in advance! Thank You for your help. I appreciate it very much.
On top of that I also work out, I try to do so 5 days a week. Is it that normal or am still doing something wrong? Julius, Great article and very inspiring. I am very interested in the Keto lifestyle. My husband has Chrons disease and a friend of ours was telling us about the Keto diet. From the research I have done this seems very beneficial. However, I am struggling with the meal planning part of this. Do you have recommendations or suggestions on a place to find this?
Is there a plan out there that covers what to eat if you are histamine and amines intolerant and want to go keto? I have a food list from the Mast Cell Society.
Another that is just published for histamines. Another from an allergy clinic for glutamates and amines… sigh! Exhausting trying to cross reference everything! That and I think it leaves little to eat, but no reactions LOL. But we have no idea how or where to start!! Can you expand on what that is? Would a shot of Greens do the trick? They help with muscle recovery. Some believe that by being on a Ketogenic diet you will lose a tone of muscle.
You definitely want to add fats on a keto diet… Fats are you primary fuel source… Plus you can easily lose 10 lbs in a month eating correctly and exercising….
Feel pretty good and already down 6 lbs. Starting to look pretty good for a middle-aged lady. Will probably stop at Xmas and resume eating sensible carbs. Is it possible to do Keto being a vegetarian? No fish, poultry or meat of any kind. Do eat eggs and dairy. If you are vegetarian, you can meet your protein needs with eggs, nuts, seeds and green veggies. And you can get your fat from olives, avocado and coconut. Google the eco-Atkins diet.
Hi julius, my name is gabby, in. Ideally id love to lose 30lbs… Not afraid of diet or excercise! Sorry for the novel! I just started keto on dec 1st, im kind of winging it … Im drinking half my body weight in water, not eating at night at all, ive been researching non stop.. Things i thought that werent keto friendly other websites says are ok.. I just want to do this right, i want to see my weight go in the opposite direction, i would hate to gain!! Hi Julius, great article.
This is positive lifestyle change for me. For the first time l feel empowered. Your progress is inspirational. This was an awesome read, man! I workout x a week heavy lifting powerlifter , but my weight has gotten too high for me. I refuse to be apart of that! So thank you for this awesome read and inspiring article. Awesome job on your progress!! Thank you for the nice comment! My blood pressure is still high. Did your blood pressure ever go down. I have been on this diet about 3 weeks now.
I wanted to try keto before getting on the meds. Julius thanks for the reply. I am usually asleep anywhere between pm. I usually eat dinner early between 5 and 6. Work out at about 7: I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue or close to it for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between.
When I am done I usually throw in some auxillaries.. I was thinking of adding HIIT on off days sprints on treadmill, jump rope. Hi, Its really a nice article. I will start following this ketogenic diet from today. I want to ask few questions. I heard this is good for weight loss. Hi, stay away from the fruit! You can instead eat vegetables. Opt for leafy greens, cauliflower, broccoli. The best, very best thing you can do is make this a lifestyle change.
Why would you even want to go back to eating like before? I find the some warm lemon water is best in the morning. Half a lemon in a mug of boiled water will really do you good first thing in the morning before anything else.
Just remember that lemons do have carbs, so make sure to count it part of your count. Julius thanks for sharing your story with us and the great breakdown of everything. From your knowledge and experience is this normal? And is working out more than 3x a week counter productive in your opinion? What time are you going to sleep? Most importantly, what are you doing before you go to sleep?
Do you drink caffeine? Yes you can exercise more than three times a week… What is your exercise routine? Can you provide me with a full week meal plan idea? Julius — You are awesome and nice job with this! I have been a crazy person researching every university and medical journal to study nutritional ketosis as well as fasting, and how to use in combination.
So far, 26 pounds in 6 weeks — this is huge — and I was inspired to read your results. Same question for whey powder vs egg white powder?? I thought the whey resulted in a higher insulin response…have you compared the two?
Thanks for your kind words… Great job on your results so far! You actually inspire me! I get all my protein from meats. What are your workouts like? Hey this article was amazing! Ive just completed my week 1 of the Keto diet and initially i lost some weight, but as of today I have put on weight.
Not sure if this is normal, I have stuck to the diet seriously. Thank you… Do you exercise? What do you eat? Are you getting enough fats? Thank you so much for all of the information. You answered all of my questions. Hey Julius my is Ciera. I new at this keto diet.
You can Keto adapt successfully… Just do it slower than normal. Start off lowering your net carbs with g a day for at least the first week… Then gradually reduce your net carb intake down to 15g a day… Make sure your getting enough fats!
I have just got on to keto diet since yesturday. I would also like to know if cardio exercises like aerobics are ok to do when you are on keto, what do i do if i see a lot of sudden weight drop, should i stop cardio and switch to weight training?
Resistance training is the best… Bodyweight or weights… HIIT training is ok… Mild biking, walking…etc… Most cardio raises your cortisol levels keeping you from Keto adapting…. A day for me at the min looks something like this. Breakfast — Pea Protein shake with berries and coconut oil, linseeds and half an avocado Lunch — Cream Cheese pancakes with Mushrooms in Pesto and 1 celery Stalk Dinner — 2 chicken Thighs with Blue Cheese sauce Snacks — Cheese, chirizo sticks, nuts etc Drinks — 2 ltrs of water a day, some decaf Green Tea red wine or clear spirits at the weekend.
I have the Icarb app that gives me the net carbs for most things. Lol… Ditch the protein shake and replace it with more fatty meats… What are those pancakes made of? Easily the best keto article I have come across — great work!
I think my biggest concern atm is being unable to exercise. Due to my size it is painful so the only work out i really get is taking my dog for a walk. Walking is a great way to start… The main thing is lowering your carb intake and getting healthy fats and green vegetables…. Both pork and beef. Rice, cookies, ice cream etc. Rice, cookies and ice cream! Hi Julius, great job!
Thanks for all the details here. No bacon or steak for me. Also, dairy gives me breakouts Can you please suggest some meal plans?
I need to drop at least 15 pounds in 4 weeks. Hoping you can help. Always worked out, always ate what I thought was cleanly. A piece of bread or 3!!! My goal is 20 lbs in 6 weeks. Oh and thanks by the way…. Is this diet for me? Thanks for the compliment… Wow! Thank you some much for taking the time to write this article! I have learned so much from reading this today.
Could you tell me what you would recommend as far as an eating plan if I worked out first thing in the morning around 5am?
I really enjoyed your article. I do have a couple questions sorry if I missed the answers in any of the comments above , how would someone calculate their personal macros?
I dropped just over 3 lbs the first week, less than 1 the 2nd week and not sure this week as I weigh on Mondays. Also, did you have to make any adjustments for heavy lifting days? Hi, I started last month and lost 16 pounds then went a week and no loss, thought ok fine then I gained 3 pounds and nothing I did wrong, no cheating at all and I go to the gym 5 days a week — nothing hardcore but I go. Is it normal for that to happen? Getting frustrated especially when I see all these people loosing all this weight and doing fabulous.
I know I cannot drink oil or butter in my coffee — but I have started to use coconut oil more and heavy cream too. It can be many variables… Are you getting enough fats? How much sleep are you getting? Do you have any health issues like thyroid, histamine…etc…? I try to track nutrients and I know I need to do better but I am pretty sure I am getting enough fats and calories but the pen and paper will tell for sure. Is there an audio of an exercise program that you know of?
For stretches for core exercises? Stress could be one of the culprits… Stress raises your cortisol levels causing you to be in a catabolic state… Do you meditate?
I use to in the beginning but as you get use to it… You pretty much know what you are getting. Congrats on getting started, keep us updated on your progress….
I have lost 20 pounds in 6 weeks. I do spin classes 5 days a week. High intensity biking for 45 mins. You mentioned too cardio can kick you out if ketosis. Can you please elaborate? Thank you for the great advice. Your hormonal systems interpret this energy as glucose.
I hear you on the trial and error. Thanks for the thorough article. What is your carb intake on a daily basis? Are you exercising and getting quality sleep? Please tel how to calculate the protein, minerals etc. Should we need to exercise along with this diet?
Please share the document if you have any. Hi I am an Indian I weigh around kg. Have tried many ways but still not very successful.
I am a vegetarian. I posted an review about a low carb vegan diet, Maybe this may help you get started… https: Tell me about your exercise routine while eating Keto. Workout with medium to heavey loads between reps. I feel I can do it the right way now and start losing.
No… Actually I did a lot research and of course, trial and error…lol… I pretty much use myself as a guinea pig. Thanks for the comment. I so admire all the hard work you put into this article. I learned so much! And you look healthy and great! This article was really thorough and includes everything someone like me needs to know about keto.
I have more energy now but I know I could have more. Yes, I lost some weight—about 25 to 30 pounds over the course of the last two years, but I need to lose way more.
Your article was a godsend…thank you!! Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. How I lost 30 lbs. Check out my ketogenic diet weight loss results before and after pics. My success story on the ketogenic diet plan. A simple ketogenic diet meal plan example and how the ketosis diet plan can work beginners.
Guy Mcgath on July 8, at 4: Tim Miltz on June 10, at Hey Thanks for putting this site together. Any time I think of bye bye pasta and pizza? I think hello cheese! I too also dropped the beer. Rudi on January 27, at 5: Julius on January 27, at 6: Guilherme on January 27, at The pictures are not showing: All you have to ensure is that you do not have anything else other than vegetables.
Cucumber, cabbage, broccoli, onions, tomatoes, spinach, cauliflower etc. Potatoes too are included, but only once a day. You can have all the watery vegetables.
Vegetables not to have: Try to avoid peas and corn or any other starchy vegetable. Vegetables will be a part of your throughout the GM Diet from Day 2 onwards. Hence, make sure that you have a variety of vegetables in good quantities to get maximum benefits. These are the vegetables that you can choose from for your GM diet. The rule is to have as many vegetables as you can both in terms of quantity and variety. If you are fond of salads then prepare the salad of your choice.
You should have either raw or boiled vegetables. You can sprinkle a spice of your choice like black pepper or oregano to improve the taste. You can also squeeze some amount of lemon to add a bit of palatability. Since your body was off carbs on Day 1, you need to have a source of energy to begin your Day 2. So have a boiled potato for breakfast.
You can add a dab of butter or olive oil to it so that this breakfast can give you enough energy for the rest of the day. If available, you can also replace regular potato with a sweet potato. You must not have potato after this, throughout the day. Have up to 2 glasses of water in the breakfast. The lunch should be light and include vegetables that are rich in water. Have more of salads and raw vegetables. Ingredients like cabbage, cucumber and lettuce have sufficient water and fiber content to keep you full for long.
Have up to 2 glasses of water along with the meal. For your dinner, rely more on green vegetables like spinach, broccoli, lettuce, cabbage etc. Simply boil these vegetables and have them with a little bit of lemon or pepper on them. You can have fresh lettuce or cabbage. Cherry tomatoes will serve as a good mid day snack as their taste tends to subdue the craving as well. Whenever you feel hungry, have 1 to 2 glasses of water. Keep your body well hydrated throughout the day. The third day focuses on a blend of Day 1 and Day 2.
On the first day, we focused only on fruits to have a non-carb diet. On the second day, we focused on vegetables to take in a fiber rich diet.
Now we will mix the two and have an all fruit and vegetable diet for the Day 3 of your 7 Day GM Diet. Yet again, the rule is pretty simple. You have to consume as many vegetables and fruits as you can along with sufficient intake of water. We have already told you which fruits and vegetables you can consume and which of them are restricted.
On the day 3, you will follow the same instructions. From the list of vegetables and fruits you can decide what combination you want to have. You just have to ensure that by the end of the day, you have consumed a good variety of fruits and vegetables. It is always better to have a sufficient breakfast so that your body is ready to for the busy day ahead. You many start your day with apples or melons just like Day 1 or boiled potato with a dab of butter just like Day 2. You can also mix the two and have 1 small apple and 1 boiled potato for breakfast.
This will give you enough energy and keep you satiated till lunch. However, please remember that you cannot have any more potato throughout the day. Have up to 2 glasses of water. You can again go for a blend of fruits and vegetables with a little more preference to vegetables. Just like Day 2, have cabbage, lettuce, cucumber, spinach, tomatoes, etc.
Add a few slices of one or two fruits to give you a little variety and some sweet taste to beat the craving. Remember that the vegetables either needs to be raw of parboiled. For flavor you can have an olive oil or vinegar dressing. Salads would be a good option for dinner as they are light, easy to make and really fulfilling. Alternatively, you can have parboiled vegetables and garnish them black pepper, oregano or chili flakes and some lemon juice. This will give you some flavor as well.
You can have some fruits after this as your dessert for the day. We would suggest that have more of fruits for your snacks as the sweet and tangy flavors will help to kill the cravings. Along with fruits you can also have broccoli and cherry tomatoes.
Support your mid day snacks with good amount of water to kill the hunger. Day 4 of the GM Diet plan comes as big surprise for all those who have stuck to the plan until now. The first 3 days of the plan have been no carbs diet.
We only had vegetables and fruits. To help your body in coping with all the carbs that it has lost and to replenish minerals like potassium and sodium that are largely lost due to excessive water intake; Day 4 will solely focus on restoration with Bananas, Milk and Soup.
Banana is rich in carbs, potassium and sodium and thus, on Day 4 this fruit will act as your balance restorer. You can have up to 6 to 8 bananas and up to 4 glasses of milk throughout the day. Once in the day, you can have the luxury of having a soup. Drink 8 to 10 glasses of water throughout the day. You can kick start your day with a highly energizing combination of bananas and milk. You can have about 2 bananas and 1 glass of milk for the breakfast.
This will give you sufficient energy until lunch. You can have bananas and milk separately or you can slice the bananas and pour cold milk over it and have it. Since, banana and milk is all you have to play with, you can make your lunch interesting by choosing different recipes of consuming them. If you want you can have banana milk shake or smoothie without adding any sugar. Making milkshake or smoothie is almost similar. Simple blend the two ingredients and add water or ice to give the consistency that you desire.
This is a refreshing way of having banana and milk. Do not forget to have sufficient water. Having banana and milk throughout the day can be a little depressing. So for dinner, give yourself the luxury of having a soup.
The most beneficial soups to go for would be tomato soup and cabbage soup. They are highly nutritious, keep you full and have a natural flavor to them. Soup is also preferable during night as it is light as compared to milk and banana combo.
Well there is not much to play with here. For your mid day snack too you will have just bananas and milk. If you had smoothie for lunch, then you can have milk shake for mid day snack and vice-versa. Have sufficient water to keep your stomach full and body hydrated. Finally, it is time to bring protein back into the frame. Until Day 4, you focused on fibers, sodium, potassium, vitamins, minerals etc. Your muscles will start feeling the lack of protein by now.
This day will also give you a break from the monotony of fruits and vegetables. The global version of GM Diet actually has consumption of meat on Day 5. We have substituted it veg. With day 5, you have the luxury of having sprouts, tomatoes and cottage cheese i. You can consume around 6 tomatoes and around to grams of paneer throughout the day.
If you are not so fond of paneer, then you can have some soya chunks too as well as some low fat curd. You can start your day with a healthy breakfast consisting of sprouts and tomatoes. Sprouts are very nutritious and they keep you fulfilled for long.
Similarly, you can also have soya chunks, boiled and sprinkled with salt and pepper. For some palatability, you can use 1 tsp of olive oil and toss the boiled soya chunks in it to make them a little crispier.
Have a good amount of water. For lunch, you can have a protein rich soup consisting of mixed vegetables and add paneer chunks to it. This will give you loads of nutrients and will keep you satiated sufficiently. You can also try your hands on palak paneer without using much of oil and spices. For dinner you can again experiment with a different soup. You can also have something like Scrambled paneer or paneer bhurji if you want.
Simply chop some vegetables like bell pepper, onions, tomatoes, a few green chilies and toss it in a pan with 1 tsp of olive oil.
Once it is nicely sauteed, toss in fine paneer chunks to it. This is just like making scrambled eggs. Also have up to 2 glasses of water. For your snack meals you can have a good amount of sprouts. The easiest and yummiest way of having sprouts is to make a sprout salad. Take the sprouts that you want in a dish, put some finely chopped onions, tomatoes, and 1 spoon of olive oil to it. Sprinkle salt, and chili flakes and roasted jeera powder on it. Mix it well and your sprout salad is ready.
Have a good amount of water with it. Alternatively, you can also have curd with a pinch of salt. On the Day 6 of the 7-Day GM diet, you need to continue with the protein rich diet. You will continue to have sprouts, cottage cheese, vegetables but excluding tomatoes. While on the Day 5, you relied heavily on tomatoes, on Day 6, you need to avoid it. Continue to have soups, par cooked vegetables and a great amount of water. You will start noticing a great change in your body by now.
Soup is encouraged on Day 6 as well as it lets have a good amount of vegetables in a healthy and tasty manner. Soup also allows intake of a good amount of water. All the vegetables provide you great amounts of fiber that help in keeping your gut at its functional best. Cottage cheese, soya chunks, etc. You can start your day with a nice bowl of sprouts or boiled kidney beans along with 2 to 3 glasses of water. You can use some spices like black pepper, oregano, chili flakes etc.
You can also have a bowl of salad if you wish including vegetables like cabbage, bell pepper, carrots etc. You must not have tomatoes or potatoes. If you wish you can munch on a fruit except for banana.
You make your lunch fulfilling by having a nice bowl of yummy hot cabbage soup. We told you above that GM Diet is also called as the Cabbage soup diet. It is because cabbage soup is a great weight loss tonic and you can have as much cabbage soup as you want. Alternatively, you can have the mixed vegetable cottage cheese soup if you want for lunch.
For dinner you can have scrambled cottage cheese or you can go for slightly tossed soya chunks. Add to this a light salad. Have an apple or an orange to appease you sweet craving.
Also consume lots of water along with your meal. Rely on sprouts largely for your snacks as they are tasty and keep you full for long. Sprouts salad is a good option. You can have more of soup for your snack time as well. A few slices of fruits can also be a part of your mid day snack.
Remember to have a good amount of water. If you have reached till here then you should be really proud of yourself.
On this day, you will get a little liberty as you have done everything as suggested in the last 6 days. Continue to have vegetables and fruits.
You have to make sure that you do not deviate from the diet plan just because this is the last day. Even Day 7 is very important. Since for the past 6 days, your body has been completely aloof from starch; on Day 7, you can again introduce healthy starch in your diet like having brown rice preferably and having wheat chapatti. You can have sprouts as well.
Since the idea is to burn calories during the day, we suggest that you have rice in the morning itself. However, if you wish to have it for lunch, then have a breakfast consisting of sprouts or fruits. Have melons or watermelon and papaya as they will keep you full for long. You can have a basic lunch with a bowl of boiled brown rice and some slightly cooked vegetables like cabbage or bell pepper or broccoli.
Even today, keep potatoes off the menu. To make this boring lunch a little interesting, you can cook the rice and vegetables together to make a pulav.
Since, you already had rice for lunch, try having chapatti for dinner. Have 1 chapatti with a vegetable. Make sure that the vegetable is not too oily or spicy. After this have a vegetable salad or a fruit of your choice.
Have sufficient amount of water. You can have fruit or vegetable salad or sprouts salad for your snacks. You can also go for any kind of soup like cabbage soup, tomato soup or mixed vegetable soup.
You can also grab a bite of your favorite fruit. You can have what you want. Keep having sufficient water to keep the hunger pangs under control. If you are able to keep complete this successfully then nothing can keep you from losing 2 to 7 kg in just a week.
It might sound miraculous, but GM diet is based on a very simple concept that if you burn more than you eat then you will lose weight. By limiting your food intake, you ensure that the body is burning all the possible accumulated glycogen and calories thus, promoting your weight loss. Although the GM diet does a great job, it is not completely flawless. There are some pluses and some minuses as well.
To sum it up, we would say that such a promising plan is definitely worth a try. If bounce back effect is a concern, then ensure that follow the principle of a healthy lifestyle and a balanced diet.
It is not difficult to plan your dietary and exercise routines.