Eat Like
You Mean It.

Protein & Satiety.

Protein is the only macronutrient your body cannot store and cannot efficiently make from the others. So it asks for it directly — through hunger. Hit your protein target and the rest of the appetite machine quiets down on its own.

On this plan a six-ounce chicken breast at lunch and an eight-ounce breast at dinner clear the threshold twice. Three eggs at breakfast sit just under it — combined with the protein from the avocado’s small contribution and the residual from yesterday, you stay anabolic through the morning.

Low-Carb Fundamentals.

The hard part of low-carb isn’t saying no to bread. It’s the hidden grams. The marinade on the chicken at the deli. The breading on the “naked” tenders. The maltodextrin in the cured meat. The dressing that calls itself “balsamic” and is half sugar.

On this plan you cook the chicken yourself. You buy raw shrimp, not pre-marinated. Restaurant fish is suspect — most kitchens dust it in flour before pan-searing. Protein bars are candy bars in a dust jacket.

Fats That Heal.

There are four fats on this plan. Butter, because it’s a stable saturated fat with smoke point well above what you need. Ghee, when you want butter without the milk solids. Beef tallow, the rendered fat of the animal you’re already eating, with the highest smoke point of the four. Extra virgin olive oil, raw, on a finished plate.

Hydration & Electrolytes.

Cut carbs and your kidneys dump sodium faster. Most of the “keto flu” people complain about isn’t low energy — it’s low salt. The fix is to put more salt back, not less.

Salt every meal generously. Avocado covers most of the potassium. Magnesium is the one most people short on — supplement at night with magnesium glycinate or threonate, not oxide.