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What to eat on keto

0:00 so recently someone had a question what have I been eating lately and what is my intermittent fasting routine so I want to talk about that in this video.

0:07 I have some other videos and you're gonna find it's very similar to the last video, so I'm not changing very often. I can pretty much eat the same thing every single day.

0:17 Karen cannot. She has to vary it up.

My meals and intermittent fasting pattern

0:20 So this is what I do in the morning. Five o'clock I get up. I go to bed at 10:30.

0:25 Doing intermittent fasting, I need less sleep.

0:31 I do my coffee, organic, and sometimes I use half and half but I prefer to use heavy cream.

0:36 It's grass-fed and then I do one packet of xylitol.

0:40 The amount of coffee I drink is a very small cup because I used to drink pots of coffee in college.

0:50 I just have one small cup and I'm good for the whole day.

0:56 At 6 I will get some water with lemon, usually 1 to 2 ounces of organic lemon juice.

1:03 Sometimes I use real lemons and I'll have maybe 12 to 16 ounces of water, and that's when I take my vitamins.

1:14 Then I'm not gonna eat until between 1 and 3 o'clock.

1:19 I am absolutely not hungry at this point of the day.

1:23 If I had my way, I would actually just do one meal a day, but I don't because I lose too much weight.

1:34 I'm six-two, I weigh 180 pounds, and if I do one meal a day I get down to like 177 and I don't like that.

1:44 It's very difficult to consume that many calories in one meal, around 3,000 to 3,500 calories, so I'll break it up between two meals.

1:53 The first meal is between 1 and 3, maybe 2 o'clock on average.

1:59 For the first meal I'll do 4 pasture-raised organic eggs.

2:12 You want organic and you want pasture-raised, and I normally try to get these at the farmers market.

2:22 Then four ounces of bacon, usually organic from the farmers market or a healthy store.

2:39 Some people think I have a pound of bacon a day. I don't. It's four ounces.

2:48 Bacon is not as fat as you think because a lot of the fat gets fried off.

2:54 I just like bacon. My body likes it. It has a lot of B1.

3:00 You don't have to do bacon. That's just what I do.

3:03 Then three ounces of cheese. I really like sheep cheese or goat cheese.

3:10 I'll fry the eggs, put the cheese on top, flip it over easy, and then put the bacon on top of that.

3:19 The cheese is usually European cheese, high-quality organic grass-fed cheese.

3:25 Then 1/4 cup olives in my egg mixture and maybe one tomato.

3:32 That's pretty much for my first meal, so you can see it's mostly protein and fat.

3:37 Between 5 and 6 I'll have the second meal.

3:40 At this point I am absolutely not hungry because I just ate a few hours ago, but I'm trying to keep my meals within a three to four hour window so I can have 20 or 21 hours of fasting.

3:55 Between 5 and 6 I'll have my second meal. I'll start with a huge salad, between 7 to 10 cups.

4:05 I do lettuce leaf type salad from the health food store or the farmers market.

4:10 I'll usually cut a bell pepper, do some tomato, maybe cabbage, maybe kale, and put it in my salad.

4:18 I also put some Parmesan cheese on the salad. I use olive oil and balsamic vinaigrette.

4:25 It's almost impossible to find a good dressing at the grocery store, so I'll do the salad and take my time to eat that.

4:33 Then I will have my protein, on average 7 ounces. I'll do sardines with the bones and skin because you get more nutrients from that, especially calcium and omega-3 fatty acids.

4:50 I may do a burger and of course it's high-quality, grass-fed, organic.

4:55 I like doing salmon a lot, so it's wild-caught. I'll do shrimp.

5:02 I'll do hot dogs, not the regular kind you might think. I get them at the farmers market and they're grass-fed.

5:10 Sometimes I'll do a steak.

5:14 If I'm doing a burger or hot dogs I will add mustard, not ketchup.

5:20 Sometimes I'll add fermented vegetables like sauerkraut.

5:25 Then I'll have some nuts, pecans or pistachios.

5:30 I'm very consistent. I can do this, my body runs on it, and I'm not going to eat anything from that point on until the next day.

5:39 That's what I eat in a nutshell.
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