My pipol I troweh salot oooo. How wuna deh. I trust you guys are hanging in there. If you successfully completed week two on our low-carb diet for Africans, let me see your hand up! Chop knuckle. Well done.
For the newbies among us, we have been on a low-carb, high fat diet similar to the ketogenic diet for a week now. Check out what week two was all about. This is fat attack week 3. We will include and cycle carbohydrates this week, staying within 50 – 100g of carb on our high carb days.
Why Carb Cycle?
Basically, it is a rotation of low-carb and high-card days during the week.
Low carb days: To help enhance your body’s fat burning potential!
High carb days: To boosts your body’s metabolism into high gear!
To obtain maximum results this week, I encourage you to commit to exercising for 30 minutes a day to start with, followed by a day of rest. Anything from power walking, jogging, jumping rope, weights, cardio or HIIT (High Intensity Interval Training) will be great. Exercise is a key component to helping shed the pounds and keep the weight off. Ensure you are replenishing key nutrients and electrolytes by drinking enough water before, during and/or after exercise.
Let me know how your doing or just comment if you need some extra support or encouragement. Remember, we are in this together.
Your meal plan
You are free as usual to use your favorite ingredients to cook.
|Breakfast||Veggie scramble||Citrus fruit salad (1 orange + 1 grapefruit + 1 lemon)||Green smoothie||Avocado mango salad||Green smoothie||scrambled eggs||Detox water
(1/2 cucumber + 1 lemon + 1 tsp. honey in 500ml water)
|Lunch||Seafood cauliflower fried rice||Eggplant beef burger||Sautéed spinach (African spinach) + 1 boiled sweet potato||Assorted meat peppersoup||No-oil okra soup + cabbage fufu (swallow||Grilled fish + 1 roasted or oven-grilled plantain (Boli)||Leftover peppersoup|
|Dinner||Green leafy salad + cumber, tomatoes and bell peppers||leftover cauliflower fried rice||Avocado salad (1 head lettuce + 1/2 avocado + 1 tomato + 1/2 cucumber)||leftover sautéed spinach or green||leftover peppersoup||Green leafy salad + cumber, tomatoes and bell peppers||Any leftover lunch|
|Snack||1 cucumber||2 red bell peppers||1 orange||1 grapefruit||1 hard-boiled egg||1 cucumber||1 red bell pepper|