WEEKS 3 AND 4: RULES
- Go back to three meals a day with unlimited meat and eggs (at least one 3oz-4oz portion per meal). See menu choices below.
- Meals should be fat-rich but contain no dairy (apart from butter in cooking and a splash of milk in coffee).
- Choose only low-carb fruit and vegetables (eg berries and leafy greens).
- Avoid grains (wheat, corn, rice, oats) and flour, or starchy veg or pulses (potatoes, beans, peas).
- You are allowed alcohol; enjoy a glass of wine, half a pint of beer or 1 shot of spirits twice a week; and caffeine; you can have 2-3 cups a day (ideally black).
- You can start taking medications again - but as infrequently as possible.
- Take 4-5 tsps of leucine (the amino acid powder you put in protein shakes) every day to help preserve lean body tissues (either as capsules or mixed with water).
- Keep taking the vitamins, drinking water and maintain your salt intake.
- If hungry, eat more fat and protein (not vegetables).
MEAL OPTIONS
BREAKFAST: Hard-boiled eggs (as many as you like) and smoked salmon slices with half a fresh tomato, salted and drizzled with olive oil; OR eggs fried in butter with crisp bacon (unlimited) and 75g (2½ oz) cherry tomatoes.
LUNCHES: Burgers (unlimited) and crisp bacon, between two crunchy lettuce leaves instead of a bun, half an avocado, 1 slice tomato; OR rotisserie chicken with green salad.
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