Low-carb. Balanced fat, protein, and fiber. Calories permitted within reason. Eating-window limit. Supplementation recommended.
This Plantation Bay diet suggests very low net carbs for the first few days to jump-start weight loss, then transitions to Intermittent Fasting on an 18-6 basis, while still limiting daily carbs and being sensible about everything else.
Scientific/Conceptual Foundations of Our Diet
Some establishments torture you with quack diets for a few days; you quickly lose a few pounds, then regain it almost immediately. In contrast, the Plantation Bay Keto But Not Kwite Diet incorporates the most recent scientific findings from both human clinical trials and observational studies.
This is not medical advice. For that, consult your doctor. But if you have a doctor who flatly objects to most of the elements of the diet without even letting you try it, you should consider finding another doctor, one who bases advice on constantly-evolving scientific knowledge, not on half-truths and outright falsehoods learned from a magazine or med rep 20 years ago.
If at any point you experience gastrointestinal discomfort or other negative reaction, discontinue immediately and go back to what you were eating before.
Our Diet combines moderate ketosis and moderate intermittent fasting to:
Reduce insulin resistance, which is widely implicated in many metabolic disorders.
Enhance gut health, a vital factor in general health and physical and mental well- being.
Promote autophagy, a beneficial process by which the body scavenges defective cells, potentially with longevity and disease-avoidance results.
Target visceral fat and reduce inflammation, both strongly associated with a wide range of diseases and physical disorders.
Help you feel and look better.
Unlike the usual Keto Diet, ours doesn’t encourage unlimited fat consumption, and unlike bare-bones Intermittent Fasting it doesn’t permit unlimited eating during the ‘eating-permitted window’. However, unlike Keto, Paleo, and Fad Diets, Plantation Bay’s diet permits considerable variety in food choices in moderate quantities, making it sustainable over extended periods without
requiring iron will-power.
Cut net carbs to less than 20 for entire day. Balanced dinner but O Net Carbs.
Days 1-3
Aim for minimal carb intake during these 3 days, less than 20 net carbs daily. Do not eat any rice, bread, fruit, fruit juice, sugar, flour product, or starchy plant (potatoes. Also avoid any fried food, pork, and beet. Relax – it’s just these 3 days
Begin the day by checking ketone breath. Check periodically throughout the day. Plantation Bay recommends the type of ketone breath meter with an mmol/L scale. O to 0.5 means no ketosis; 0.6 to 3.0 is a good level of dietary ketosis; above 3 0 is not recommended. Drink 250 ml of water upon waking and 250 ml more within the next 1-2 hours. Drink 2 liters of water daily (tea, coffee, and sugar-free soda all count toward the 2 liters, but sugar-free soda should not be a mainstay of your water intake. Make this a permanent habit in vour life.
Skip breakfast or eat ½ of a meal-replacement bar like Quest or One the ½ should not have more than 5-6 net carbs, the less the better), with plenty of water and brewed green tea or black coffee (not canned, only sweetener permitted is Allulose. Whether you have breaktast or not, take probiotics that include L. reuter and Akkermansia.
We urge you to learn to skip breaktast. Unless you are a manual laborer, you don t need it, and the longer you go without ingesting calories in the course of a day, the better your metabolism will work.
Since our bodies are evolved from long-ago hunter-gatherer ancestors who habitually went longish periods with no tood. NO SNACKING.
For lunch at 1-2 pm, have any lunch you like so long as it has less than 3-6 Net carbs for example, barbecued chicken plus Shirataki Alternate Rice with Bolognese sauce = 1-2 Net carbs.
At around 2 to 3 pm, consume 5 grams combination psyllium-inulin fiber from gummies, capsules, or powder mixed with any non-caloric drink. Be sure to drink with 300-500 ml water. Next day, check your bowel movements and adjust timing to coincide.
No snacking. In case of a cravina, drink a diet soda or eat candy with not more than 3 grams Net Carbs (1 Choc Zero Caramel OR 1 ChocoRite Peanut Butter Patty = 35 calories, 3 grams Net Carbs). While eating it, quickly go up and down 3 flights of stairs to burn those carbs and calories ASAP
Dinner at 5:30-7 pm; finish by 7. Aim for some fiber from natural sources (for example, avocado, almonds, pickled ginger). Limit meal to 5-6 grams Net Carbs. Optional: include 2 tablespoons Sesame Butter or Tahini to flavor either non-starchy vegetables, fish, or chicken. The sesame contains nutrients that encourage ketosis (you cannot substitute. It vou are in Plantation Bav, vou can have dessert. We have Dairy-Free. Allulose-Sweetened ice creams in several flavors, all with O Net Carbs.
Before bed, eat a very small snack such as: one teaspoon of peanut butter; one tablespoon of pumpkin seeds, or about 5-10 macadamias, pistachios, or almonds. Optional: another 3 grams of fiber supplements; if you take the mier. be sure to drink 250ml of water too
Days 4-14
Check ketone breath, drink water, etc., as before. Skip breakfast, okay? You can have green tea any time, or coffee two hours after waking
Limit Daily Total Net Carbs to about 60 grams, and calories to not more than 1600 to 2200 depending on your size and activity level. These limits will allow you to enjoy some pastas, fresh fruits, or normally-sweetened desserts. If you do choose to eat rice, limit it to one cup, and that is almost your Net Carb quota for the day. If you choose to eat bread and potatoes, 2 slices of bread and about 20 french fries would constitute your limit, but then you won’t be able to have fruit. Choose your carbs mindfully. Keep up the sesame butter.
No snacking. Keep up the inulin and psyllium fiber.
Lunch (1-2 pm) and Dinner (finish by 7 pm).
Days 15-30
Check ketone breath, drink water, etc., as before. Skip breakfast. You can have green tea any time, or coffee two
hours after waking. No snacking. Keep up the inulin and psyllium fiber.
Lunch (1-2 pm) and Dinner (6-7 pm). Limit Daily Net Carbs to about 100 grams, and not more than 1600 to 2200 calories depending on your size and activity level.
Your lunch + dinner on Day 30 should be limited to total 10 grams Net Carbs, and be sure to finish dinner by 7 pm.
Before bed, eat a very small snack such as: one teaspoon of peanut butter one tablespoon of pumpkin seeds, or about 5-10 macadamias, pistachios, or almonds. Optional: another 3 grams of fiber supplements; if you take the Tiber, be sure to drink 250 ml ot water too. This is a good habit whether you are on the diet or not; it may inhibit your livers tendency to release glycogen as glucose in the middle of the night, which also raises cortisol adversely affecting your sleep).
On any day between the Ilth and 15th, and another day between the 20th and 25th, maintain the two-meal schedule but you can consume a
‘Normal’ 200-300 grams of carbs, and perhaps a few more calories than usual. Have protein and fats before gorging on carbs, and still try to avoid eating a large amourt of high glycemie food. These are not ‘cheat’ days because they are actually helpful in maintaining your path to metabolie improvement, similar to rest days between heavy exercise.
Day 31 (=Day 0 of next cycle)
Check ketone breath, drink water, etc., as before. Skip breakfast. You can have green tea any time, or coffee two hours after waking. No snacking. Keep up the inulin and psyllium fiber. Drink water.
Skip lunch. Drink non-caloric liquids.
Start dinner at 6 pm. Limit 10 grams Net Carbs. Finish by 7 pm. This would constitute a 23-hour fast, enough for some autophagy and help with insulin resistance.
OR, skip dinner too, in order to prolong autophagy, a beneficial process by which your body looks for and dismantles defective cells.
Light autophagy begins about 16 hours after your last calorie intake longer if you of carbs, kicks in strongly after 24 hours, is generallv considered beneficial to about 48 hours after last caloric intake.
With your Physician’s consent, it you have a genetic disposition to cancer or other degenerative disease, once or twice a month, consIder doing a 40-47 hour water-only fast: low carb dinner followed by complete fast next day, then first caloric intake at lunch or dinner the day after. There is some tentative evidence that fasting and Ketosis inhibit the growth and spread of cancer cells. For more on Ketosis and its potential benefits, look for Plantation Bay’s Nutrition and metabolism articles.
Days 1-31 Of Next Cycle:
Repeat the previous Days 1-3, 4-14, 15-30, 31. Etc.
Tip: It will be easier to remember to follow this diet if you start Day 0 as the last day of the previous calendar month, and subtract a rew 100-Net-card days as needed to make the last day of the calendal month the Day 31 (=Day 0 of next cycle).
Another Tip: Do one cycle to trim a few kilos. Do several cycles in a row to lose more kilos.
Yet Another Tip: To focus on trimming waistline, endure a few days with no fried food, no pork or beef, and ?? sugar.
Foods to Permanently Avoid or at least Severely Limit FOREVER:
Seed oils (canola, sunflower, corn, etc.)
Anything that has modified corn starch or Maltodextrin among its ingredients, and be wary ot sneaky synonyms; see other Plantation Bay articles for more details. This includes most baked goods, pizzas, and
many ice creams. and mostrninas marked Low fat
Anything deep-fried in a fast-food outlet, or in fact in most restaurants unless you verify they use coconut oil like Plantation Bay.
Instant Noodles, any brand.
Beer, or limit to half a can daily, due to high carb content and disproportionate tendency to be stored as fat on your stomach.
If Asian. rice. Shift to Shirataki Alternate Rice, which has only 20 calories per cup and 0 net carbs. Shirataki is made from a pulpy plant and is formed into rice-like grains. It’s not very good as simple steamed rice, but if you mix it with sauce from a stew (e.g. Kare-Kare) or any kind of pasta sauce (best is Bolognese), you won’t know the difference.
Foods You Don’t Think Will Break Your Fast, But Will
One potato chip, a bite of cracker or cookie, or halt of one trench try.
Any quantity of any fruit or worse, fruit juice or Coke.
One swallow of Milk, whether regular 3.5% or low-fat, whether real milk or milk substitute.
More than 5 peanuts or similar quantity of other nuts. seeds.
One bite of meat, seafood, rice, bread, legumes, any kind of vegetable except green leaves.
Foods that Probably Won’t Break Your Fast
Unsweetened tea, coffee, diet carbonated drinks (not ideal, but tolerable).
MC (Medium-Chain Triglycerides) oil as sottgels or liquid.
Fiber supplements if unsweetened
Most other supplements, if in total they amount to less than 10 calories. If more, try immediately burning off the calories with stair-climbing, rebounding, or farmer’s carrying (Google will tell you about how many calories you burn based on your exact inputs of weight, etc.)
For most people, ONE drink of alcohol, provided it has no carbs, so that excludes beer, wine, and most cocktails like Mai Tais, Margaritas, Mojitos, Negronis, etc.. This leaves straight brandy, whiskey, Vodka, or Gin.
Alcohol is not a carbohydrate and will not trigger insulin release in most people except those with a Pavlovian-type response to alcohol intake. It will suspend your fast, but won’t totally derail it.