Eat breakfast like a king, lunch like a prince, supper like a pauper

This is just an example to give you an idea of what you can have for breakfast. What about an egg on a bed of colourful salad to entise; spinach, bell peppers, onions, chives, nuts, cranberries, goats cheese, tomato salsa, grated cheese etc. The order in which you eat the food is also important. Eat the protein first. Be careful with the cooking methods that can enhance inflammation and you can also have a plate with cottage  cheese nuts, seeds, and berries or most often I eat bacon, egg, tomato, mushrooms or asperagus and avocado.

 You may not feel like eating 3 meals a day. Only eat when you are hungry. So for lunch you can have half a plate of salad or veggies, a quater plate of meat and the other quater is made up by healthy fats, for example mayonaise or olive oil, avocado oil, coconut oil, butter or ghee.

Supper time can be an egg salad, spinach quiche or a sandwich. Bake your own bread in a cup, ready in 90 seconds.

When you are on a ketogenic diet for a while you can try intermittent fasting. That means eating only two meals a day. Breakfast will only be at 10 or 11 o'clock or noon. Supper can then be six hours later. The fewer times you eat the less insulin is used. So try not to eat in between meals. If you feel for something sweet eat a small piece of dark chocolate of bake your own mug cake in 50 seconds.

Remember to exercise everyday. I for instants go for walks in my neighborhood. You can even Download pacer on your phone and  count your steps.