“The Ketogenic Edge Cookbook: A Training Manual for Low-Carb, Ketogenic, and Paleo Cuisine”: http://www.primaledgehealth.com/product/primal-edge-health-ketogenic-cookbook/
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A full day of eating keto style…here is a typical day of eating delicious nutrient dense keto foods at slightly above maintenance calories with macros broken down for each meal. Today I was at 110g protein, 207g fat, and 16.5g net carbs for a total of 2,378 kcals (I made a couple little typos in teh subtitled macros on the 1st 2 meals, sorry bout that!). I’m currently about 160lb and 5’8″ tall. For those percentage-obsessed folks, that’s about 78% fat 18.5% protein and 3.5% net carbs. If my goal was losing bodyfat that ratio would look different, hence why I always point out that percentages are irrelevant to most keto users.
I usually keep it relatively simple, this is the food we had around today and it was absolutely delicious. I don’t always utilize intermittent fasting, for adding lean muscle it is likely not the best strategy, but the last few weeks I’ve enjoyed starting my meals later in the day. Keto + IF work quite nicely together, intermittent fasting is what got me interested in a ketogenic diet and I enjoy the synergy of the two as a strategy for health and boosting cognitive function.