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I am putting my doctor's notes on LCHF here, so that I can easily refer to them as needed:
Low-Carb High-Fat diet with Intermittent Fasting
dietdoctor.com
The obesity code, Dr Jason Fung
*Eliminate processed carbohydrates and sweets
-No sugar, natural sweeteners (honey, maple syrup) or artificial sweeteners (Truvia, Stevia, Nutrasweet, Splenda, Turbinado, etc)
-No alcohol (beer, wine, liquor)
-No flour or processed grains (pasta, bread, cereal, rice, etc)
-No processed fruits or vegetables (dried fruit, fruit or vegetable chips, French fries, juice, or smoothies)
*What to eat: more fat, especially when breaking your fast, followed by protein, and then non-processed carbohydrates (fruits and vegetables)
-Meat (beef, pork, chicken, fish, seafood) and eggs
-Dairy (cheese, full fat yogurt without added sugar, full fat cottage cheese, cream, butter, high fat salad dressings without sugar (eat blue cheese/ranch and mayo dressing without added sugar))
-Raw nuts/legumes/seeds including peanuts, tree nuts, lentils, chick peas, sunflower seeds, pumpkin seeds, avocados, olives, peanut oil, olive oil, natural peanut butter or other nut butters without added sugars or vegetable oils
-Vegetables (preferably leafy greens over starchy vegetables such as potatoes, corn, carrots, squash)
-Fruits (apples, berries, peaches, grapes, melon; Be aware that bananas have a lot of sugar)
*What to drink. WATER mainly, but okay to drink black coffee, coffee with cream, iced tea without added sweeteners, or carbonated water without added sweeteners.
*When to eat. Eat 2-3 meals daily without snacking between meals and extend your fasting period during the day; try an 8 hour eating window with a 16 hour fasting period
*SLEEP. Get a minimum of 7 hours of sleep per night
*STRESS REDUCTION: meditation, yoga, time with friends and family, time for creative pursuits
*EXERCISE: Optional! If exercise helps you with stress reduction- make time for it; however, it is not necessary for weight loss and can even result in weight gain.
Diet Calendar Entries for 28 February 2018:
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1573 kcal
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Fat: 140.23g | Prot: 60.33g | Carb: 19.50g.
Breakfast: Trader Joe's Organic Virgin Coconut Oil, Heavy Cream, Coffee (Brewed From Grounds), Whole Foods Market Liquid Stevia Drops, Aquafina Water (16.9 oz). Lunch: Hidden Valley Buttermilk Ranch Dressing, Earthbound Farm Organic Half Spring Mix & Half Baby Spinach, California Avocados, Hormel Pepperoni Minis, Aquafina Water (16.9 oz), Land O'Lakes Salted Butter, Best Foods Real Mayonnaise, Hard-Boiled Egg. Dinner: Butter (Salted), Best Foods Real Mayonnaise, Aquafina Water (16.9 oz), Baked or Broiled Cod, Great Value Whole Green Beans, Mashed Cauliflower. Snacks/Other: Provolone Cheese, Deli Turkey or Chicken Breast Meat, Trader Joe's Women's Once Daily Multivitamin & Mineral Dietary Supplement, Nature Made Vitamin B-12, Now Foods Psyllium Husk Caps, Aquafina Water (16.9 oz), Coffee (made from Ground), Trader Joe's Organic Virgin Coconut Oil. more...
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3762 kcal
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Activities & Exercise:
Shopping - 1 hour, Housework - 1 hour, Desk Work - 1 hour, Stretching (yoga) - 15 minutes, Walking (moderate) - 3/mph - 45 minutes, Sleeping - 9 hours, Resting - 11 hours. more...
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