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Player 1 >>>Name 1
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Enter Body Weight in kg here >>>75.00
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Calories MinCalories MaxEnter CaloriesProtein %Protein gFat %Fat gCarbs %Carbs g
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Day One 750120081010%2056%5034%69
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Day Two - Five5258255509%1244%2747%65
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Range #1-7.41%48.15%
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Range #2-4.55%50.00%
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Player 2 >>>Name 2
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Enter Body Weight in kg here >>>80.00
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Calories MinCalories MaxEnter CaloriesProtein %Protein gFat %Fat gCarbs %Carbs g
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Day One 8001280109010%2756%6834%93
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Day Two - Five5608807259%1644%3547%85
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Range #1-26.61%17.43%
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Range #2-22.76%21.38%
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Tips
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> Keep the total carb count at 50 grams or under if you want to be more certain of progressing toward optimal ketosis
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> Go plant based, there isn't any room for animal products within the macros
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> Favour non-starchy vegetables with higher fibre and lower sugar
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> The FMD researchers emphasise use of non-saturated fats for the fat macro e.g. olive, rapeseed, nut and seed oils
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> Eat a rainbow, whites, reds, yellows, greens, more greens, to help cover your micronutrient needs during the FMD - don't be afraid to supplement
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> Add extra sodium, potassium and magnesium since you will lose these as your body sheds water weight during FMD
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Food IdeasRecipes
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Carbohydrates
quinoa, buckwheat, whole-wheat pasta, beans, fruits, and vegetables
Soups
Minestrone; Minestrone Quinoa; Mushroom; Tomato Soup
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Protein
tofu, tempeh, pulses, lentils
Nut bars
macadamia; coconut
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Fat
oils (e.g., coconut oil, olive oil) and nuts (e.g., almonds, walnuts)
Herbal tea
Spearmint; hibiscus; lemon-spearmint
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Supplement200mg omega 3CrackersKale crackers
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OlivesHigh-fat snack
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VitaminsA-bis-Zink
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Glycerol ?
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Add
Lemon juice in soups
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