Two Ways — Forged By Fire

Step 01

YOUR BODY —
YOUR NUMBERS

Two numbers run everything. Your BMR — what your body burns doing absolutely nothing. And your TDEE — what it burns living your actual life. The gap between your TDEE and 1,300 kcal is your daily deficit. That deficit is the engine.

Weight (kg)

Height (cm)

Weight (lbs)

Height (ft) Height (in)

Age

Sex

Activity Level

01 BMR — BASAL METABOLIC RATE Calories burned at complete rest

Your BMR

—

kcal / day

If you lay in bed all day and did nothing — this is exactly how many calories your organs, brain, and body would burn just keeping you alive.

Per Hour

—

kcal / hour at rest

Your body burns this every single hour — asleep, sitting, watching TV. It never stops.

Per Week

—

kcal / week doing nothing

One week of pure existence. No movement at all. Still a massive number.

02 TDEE — TOTAL DAILY ENERGY EXPENDITURE Calories burned living your actual life

Your TDEE

—

kcal / day

What your body actually burns with your activity level factored in. This is your true maintenance — eat this many calories and your weight stays exactly the same.

Above BMR

—

kcal from activity alone

The extra calories your daily movement and lifestyle adds on top of pure survival.

Per Week

—

kcal / week total burn

Your full weekly energy expenditure. This is how much fuel your life actually consumes.

YOUR DEFICIT AT 1,300 KCAL/DAY — HOW FAST YOU LOSE

Food deficit (TDEE − 1,300)

—

Water loss (keto, week 1)

2–4 kg

Daily deficit

—

kcal/day below maintenance

Fat loss / week

—

kg / lbs from food deficit

Fat loss / month

—

kg / lbs from food deficit

Scale drop week 1 (keto)

—

kg / lbs inc. water flush

Scale drop month 1 (keto)

—

kg / lbs realistic total

Weeks to goal

—

at current deficit rate

Two approaches. Both inside the same calorie range. Pick one and go all in. Don't mix them up until you understand both.

PATH A · RECOMMENDED FOR FAT LOSS

LOW CARB / KETO

Your body stops burning sugar. It starts burning fat — your own fat. Hunger drops. The calorie deficit runs itself. This is the faster path, especially if you have a lot to lose.

Best for: significant fat loss · sugar addiction · metabolic issues

PATH B

VOLUME EATING

Not ready for keto? Fine. You eat large amounts of low-calorie, filling food. Stomach full. Deficit maintained. Harder to run a big calorie gap but it absolutely works.

Best for: small amounts to lose · maintenance · building muscle

Path A · Low Carb / Keto

BECOME A FAT BURNER

How It Works

Why Keto Drops Fat Fast

Step 1

Cut carbs below 20–30g net per day. Insulin drops. Your body can no longer store fat — it has no signal to do so.

Step 2

Your liver starts producing ketones from stored fat. You enter ketosis — usually within 2–3 days if you stay strict.

Step 3

Your own body fat becomes your fuel. You eat 1,000–1,400 kcal from food. Your fat makes up the rest. You are not starving — you are eating yourself lean.

Step 4

Hunger drops. Cravings disappear. The deficit runs itself without willpower fights. This is the mechanism.

Step 5

Start with higher protein, lower fat. Your gut needs time to adapt to processing fat. Same meats and vegetables most days — just change the seasoning. Red meat and fatty fish as the backbone of every week.

Psyllium Husk — Non-Negotiable Take psyllium husk daily on keto. Without fibre from carbs, your gut slows down. But the sudden increase in fat can also cause the opposite problem — diarrhea while your digestive system adapts. Psyllium regulates both. It keeps digestion moving, feeds good gut bacteria, and gets you through week one without either issue derailing you.

Fasting Protocol

Fast by How Much You Carry

The more fat you have to lose, the more you can fast. Your body fat is the fuel — the bigger the tank, the longer you can run on it without eating a single calorie from food.

MILD

Under 20 kg (44 lbs) to Lose — Overnight Fast

Your natural sleep fast (12–14 hours) is almost enough. Push your first meal to mid-morning if you can. Add 1 PSMF day per week — 2 meals that day only: 2× greek yogurt 0% 200g + 2 scoops protein each (~330 kcal, ~66g protein per bowl). Total for the day: ~660 kcal, ~132g protein. Forces the scale to move when it stalls.

HEAVY

20+ kg (44+ lbs) to Lose — Alternating Weeks

Week A: 2–3 fasting days. Week B: 1 fasting day. Alternate every week. Every fasting day include 1–2 PSMF meals (greek yogurt 0% 200g + 2 scoops protein) — 1 bowl if you feel fine, 2 if you need more. Never zero calories. Zero calories spikes cortisol, causes electrolyte retention, and wrecks gut digestion. One or two PSMF meals prevents all of that.

PSMF RULE

First 2–3 Days — Enter Ketosis Fast

Use PSMF every day for the first 2–3 days to reach ketosis fast and clear the glycogen stores. 2 meals per day — 2 bowls of greek yogurt 0% + protein powder (~660 kcal, ~132g protein total). After that, move to your normal tier above. Also use it anytime the scale stalls for more than 5–7 days.

The PSMF Meal

Protein Sparing Modified Fast

One meal. High protein. Near-zero fat and carbs. Keeps muscle on while the body burns fat hard. This is the tool you reach for when the scale stops moving.

PSMF Meal Formula

Greek Yogurt 0% Fat + Protein Powder

Greek Yogurt 0% Fat — 200g

Calories: ~110 kcal
Protein: ~18g
Fat: ~0g · Carbs: ~7g

Whey Protein — 2 Scoops (~60g)

Calories: ~220 kcal
Protein: ~48g
Fat: ~2g · Carbs: ~6g

~330

kcal / bowl

~66g

Protein / bowl

×2

Bowls that day

~660

Total kcal

~132g

Total protein

Mix the protein powder directly into the yogurt. Add psyllium husk and stir. That is the whole meal. Electrolytes are essential — use a zero-sugar mix with sodium, potassium, and magnesium mixed with water during exercise or just add a pinch of salt to each yogurt bowl.

Keto Food Lists

What You Eat on Keto

Same foods most days. Change the seasoning. That is the system. Pick your staples from below and rotate the flavour — not the food.

Meats

Fish

Eggs & Dairy

Vegetables

Meat	kcal / 100g	Protein	Fat	Notes
Chicken Breast (skinless)	120	22g	2.5g	Lean · Start here
Turkey Breast	112	24g	1g	Lean
Pork Mince 80/20	218	17g	17g	Budget staple
Veal (lean)	109	20g	3g	Start here
Beef Mince 80/20	254	17g	20g	Staple
Beef Sirloin	174	21g	10g	Staple
Lamb Leg	197	20g	13g
Beef Ribeye	291	19g	24g	High fat
Pork Shoulder	186	17g	13g	Budget
Pork Belly	395	10g	38g	Very high fat
Beef Brisket	213	18g	15g

All values per 100g raw / uncooked — weigh before cooking. Start adaptation weeks with leaner cuts (chicken, veal). Move to fattier cuts as your gut adapts over 2–3 weeks.

Budget vs Premium If you have the money — eat beef. If budget is tight — pork. Pork mince 80/20, eggs, cheese, yogurt, and occasional fish. Eating cheap has never been easier than on this diet. The calories, protein, and vitamins work out almost identically. It comes down to taste. Add psyllium husk to your food for easier digestion — it mixes into anything.

Fish	kcal / 100g	Protein	Fat	Notes
Cod (raw)	82	18g	0.7g	Lowest cal
Haddock (raw)	90	19g	0.9g	Lean
Tilapia (raw)	96	20g	2g
Tuna (in water, canned)	116	26g	1g	High protein
Sardines — Air Fried (fresh)	168	21g	9g	Staple · Best method
Sardines — in oil (canned)	208	25g	11g	Omega-3
Trout (raw)	150	22g	7g
Salmon — Atlantic (raw)	208	20g	14g	Staple
Mackerel (raw)	205	19g	14g	Omega-3
Herring (raw)	217	20g	15g	Omega-3

Fatty fish are your most important keto foods. Omega-3s reduce inflammation, improve fat metabolism, and cover Vitamin D. Air frying fresh sardines is the best method — no added oil, better texture, lower calories than canned in oil. Season with salt, garlic powder, chilli — 12–15 min at 190°C. Aim for fatty fish at least 3× per week.

Food	kcal / 100g	Protein	Fat	Net Carbs
Egg Whites (raw)	52	11g	0.2g	0.7g
Greek Yogurt 0% Fat	55	9g	0g	3.5g
Whey Protein (per 30g scoop)	110	24g	1g	3g
Whole Eggs (1 egg ≈ 60g)	143	13g	10g	0.7g
Cottage Cheese (low fat)	72	12g	1g	3g
Mozzarella (fresh)	253	18g	20g	2.2g
Cheddar Cheese	403	25g	33g	1.3g
Parmesan (grated)	392	36g	26g	3.2g
Butter	717	0.9g	81g	0.1g
Heavy Cream (cooking)	340	2.1g	36g	2.8g
Sour Cream (full fat)	193	2.4g	19g	3.6g

These are your add-ons and meal enhancers. Eggs and greek yogurt are daily staples. Cheese adds fat and flavour without carbs. Use butter and cream to increase calories when you need to hit your target. All values per 100g raw unless noted.

Vegetable	kcal / 100g	Net Carbs	Notes
Iceberg Lettuce	14	1.8g	Volume king · Unlimited
Cucumber	15	2g	Unlimited
Lettuce / Romaine	17	1.5g	Unlimited
Spinach	23	1.4g	Unlimited
Courgette (Zucchini)	17	2.1g	Unlimited
Celery	16	1.4g	Unlimited
Radish	16	1.8g
Kale	49	3.6g
Broccoli	34	4g	Staple ★
Cauliflower	25	3g	Staple ★
Cabbage	25	3.3g	Staple
Asparagus	20	1.8g
Bell Pepper (green)	20	2.9g
Mushrooms	22	2g
Onion	40	7g	Use small amounts
Tomato	18	2.7g	Limit to 1–2/day

All values per 100g raw. Iceberg lettuce is the volume king — eat as much as you want, it adds almost nothing calorically. Cauliflower and broccoli are the personal favourites — filling, cheap, go with everything. Add psyllium husk to your meal for easier digestion. Avoid root vegetables and anything starchy.

The Most Nutrient-Dense Food on Earth

Liver — Your Weekly Superfood

Gram for gram, liver beats every vegetable and every supplement on the market. Vitamins A, B12, B2, iron, selenium, copper — all in bioavailable form your body absorbs immediately. One small daily serving covers nutritional gaps that weeks of vegetables cannot.

Chicken Liver · 100g Raw

NUTRITION FACTS

EAT 15–20g DAILY.

167

kcal / 100g

24.5g

Protein

4.8g

Fat

0.9g

Carbs

Vitamins (% RDA per 100g)

Vitamin B12

281%

Vitamin A

267%

Folate

144%

Vitamin B2

117%

Vitamin B5

67%

Vitamin B3

55%

Vitamin C

47%

Vitamin B6

38%

Vitamin B1

19%

Minerals (% RDA per 100g)

Selenium

118%

Iron

65%

Phosphorus

41%

Zinc

27%

Copper

25%

Manganese

18%

Potassium

Magnesium

The Ice Cube Tray Method Most people can't eat fresh liver every day — and you don't need to. Buy fresh liver once a week. Check it's fresh: firm to the touch, use within 24 hours of purchase. Clean it in water, dry it, remove the heart section, fat, veins, and any dark pieces. Cut into small chunks, press into an ice cube tray, and freeze. Every day, drop one cube straight into your main meal while it's cooking. It melts in, takes on the flavour of the dish, and you won't even taste it. That's the whole system — one cube a day, zero effort.

Don't Like the Taste? Buy a good daily multivitamin instead. They are cheap — but worth their weight in gold. One tablet a day covers what liver covers. Just do some research on what brands are available where you live. Not all multivitamins are equal — look for ones with methylated B12 and real food-based formulas where possible.

1,300 kcal Daily Meal Plans

Three Days. Three Approaches.

Pick your day based on what you have. Rotate through all three across the week. Same calories, different staples. Every plan hits your daily targets at ~1,300 kcal.

Plan A PORK DAY

Plan B BEEF DAY

Plan C FISH DAY

Pork Mince 80/20 — 300g raw

kcal: 654 · Protein: 51g · Fat: 51g · Carbs: 0g

Protein Yogurt Bowl 🥣

Greek Yogurt 0% Fat 200g + 2 scoops whey + pinch of salt + psyllium husk 5g
kcal: ~340 · Protein: ~67g · Fat: ~2g · Carbs: ~14g

Cauliflower — 200g raw

kcal: 50 · Protein: 4g · Fat: 0g · Net Carbs: 4g

Iceberg Lettuce — 150g

kcal: 21 · Protein: 1g · Fat: 0g · Net Carbs: 2g

Tomato Sauce — 100ml homemade

Tomatoes + basil + chili powder + seasoning
kcal: ~35 · Protein: 1g · Fat: 0g · Net Carbs: 5g

Olive Oil — 1 tbsp (15g)

kcal: 119 · Protein: 0g · Fat: 14g · Carbs: 0g

Chicken Liver — 15g raw

kcal: 25 · Protein: 4g · Fat: 1g · Carbs: 0g

~1,244

Total kcal

~128g

Protein

~68g

Fat

~25g

Net Carbs

Right at target — adjust oil up or down to fine-tune

≥80% RDA met

40–79% RDA

<40% RDA

Exceeds RDA

General

Energy

~1,244 kcal62%

Carbohydrates

Total Carbs

~31g10%

Net Carbs (keto)

~25g✓ Keto

Fibre

~8g52%

Sugar

~6gLow ✓

Lipids

Total Fat

~68g97%

Saturated

~23g82%

Monounsaturated

~32g100%

Omega-3

~0.5g22%

Omega-6

~7g65%

Protein & Amino Acids

Total Protein

~128g183%

Leucine

~10g200%

Lysine

~10g222%

Isoleucine

~6g190%

Valine

~6.2g177%

Methionine

~3.2g103%

Threonine

~5.5g177%

Tryptophan

~1.6g200%

Cystine

~1.4g100%

Vitamins

Vitamin B12

~7µg280%

Vitamin B1

~1.7mg155%

Vitamin B2

~1.4mg100%

Vitamin B3

~17mg106%

Vitamin B6

~1.4mg100%

Vitamin A

~440µg55%

Vitamin C

~65mg81%

Vitamin D

~1.6µg16%

Vitamin E

~6mg50%

Vitamin K

~95µg127%

Folate

~116µg58%

Minerals

Phosphorus

~1,150mg164%

Selenium

~110µg200%

Zinc

~10mg100%

Iron

~7mg50%

Potassium

~2,150mg62%

Magnesium

~120mg30%

Calcium

~380mg38%

Sodium

~950mgAdd salt ✓

Copper

~1.0mg100%

⚠ Vitamin D and Magnesium are low on all plans — supplement daily. Add salt to every meal to hit sodium targets.

Beef Mince 80/20 — 300g raw

kcal: 762 · Protein: 51g · Fat: 60g · Carbs: 0g

Protein Yogurt Bowl 🥣

Greek Yogurt 0% Fat 200g + 2 scoops whey + pinch of salt + psyllium husk 5g
kcal: ~340 · Protein: ~67g · Fat: ~2g · Carbs: ~14g

Cauliflower — 200g raw

kcal: 50 · Protein: 4g · Fat: 0g · Net Carbs: 4g

Iceberg Lettuce — 150g

kcal: 21 · Protein: 1g · Fat: 0g · Net Carbs: 2g

Tomato Sauce — 100ml homemade

Tomatoes + basil + chili powder + seasoning
kcal: ~35 · Protein: 1g · Fat: 0g · Net Carbs: 5g

Butter — 10g

kcal: 74 · Protein: 0g · Fat: 8g · Carbs: 0g

Chicken Liver — 15g raw

kcal: 25 · Protein: 4g · Fat: 1g · Carbs: 0g

~1,307

Total kcal

~128g

Protein

~70g

Fat

~25g

Net Carbs

Right at 1,300 — no adjustments needed

≥80% RDA met

40–79% RDA

<40% RDA

Exceeds RDA

General

Energy

~1,089 kcal54%

Carbohydrates

Total Carbs

~23g8%

Net Carbs (keto)

~17g✓ Keto

Fibre

~6g48%

Sugar

~5gLow ✓

Lipids

Total Fat

~55g79%

Saturated

~24g80%

Monounsaturated

~22g82%

Omega-3

~0.3g18%

Omega-6

~4.5g45%

Protein & Amino Acids

Total Protein

~115g164%

Leucine

~9g180%

Lysine

~9.5g211%

Isoleucine

~5.2g165%

Valine

~5.5g157%

Methionine

~3g97%

Threonine

~4.8g154%

Tryptophan

~1.3g163%

Cystine

~1.1g79%

Vitamins

Vitamin B12

~7µg280%

Vitamin B2

~1.1mg79%

Vitamin B3

~16mg100%

Vitamin B6

~1.15mg82%

Vitamin A

~440µg55%

Vitamin C

~56mg70%

Vitamin D

~1.2µg12%

Vitamin E

~2.6mg22%

Vitamin K

~64µg85%

Folate

~100µg50%

Minerals

Phosphorus

~900mg129%

Selenium

~85µg155%

Zinc

~10mg100%

Iron

~11mg79%

Potassium

~1,900mg55%

Magnesium

~110mg28%

Calcium

~320mg32%

Sodium

~700mgAdd salt ✓

Copper

~0.8mg80%

⚠ Vitamin D, E, and Magnesium are low — supplement daily. Beef day has the highest iron and zinc of the three plans.

Sardines — Air Fried fresh — 150g raw

kcal: 252 · Protein: 32g · Fat: 14g · Carbs: 0g

Cod fillet — 200g raw

kcal: 164 · Protein: 36g · Fat: 1.4g · Carbs: 0g

Protein Yogurt Bowl 🥣

Greek Yogurt 0% Fat 200g + 2 scoops whey + pinch of salt + psyllium husk 5g
kcal: ~340 · Protein: ~67g · Fat: ~2g · Carbs: ~14g

Cauliflower — 200g raw

kcal: 50 · Protein: 4g · Fat: 0g · Net Carbs: 4g

Iceberg Lettuce — 150g

kcal: 21 · Protein: 1g · Fat: 0g · Net Carbs: 2g

Tomato Sauce — 100ml homemade

Tomatoes + basil + chili powder + seasoning
kcal: ~35 · Protein: 1g · Fat: 0g · Net Carbs: 5g

Olive Oil — 2 tbsp (30g)

kcal: 238 · Protein: 0g · Fat: 28g · Carbs: 0g

~1,219

Total kcal

~141g

Protein

~45g

Fat

~25g

Net Carbs

Right at 1,200 kcal — drop 1 tbsp oil to go lighter

≥80% RDA met

40–79% RDA

<40% RDA

Exceeds RDA

General

Energy

~1,219 kcal61%

Carbohydrates

Total Carbs

~22g7%

Net Carbs (keto)

~16g✓ Keto

Fibre

~6g48%

Sugar

~4gLow ✓

Lipids

Total Fat

~45g64%

Saturated

~6g40%

Monounsaturated

~14g55%

Omega-3

~3.8g253%

Omega-6

~5g50%

Protein & Amino Acids

Total Protein

~148g211%

Leucine

~11.5g230%

Lysine

~12g267%

Isoleucine

~6.5g206%

Valine

~7g200%

Methionine

~4g129%

Threonine

~6g194%

Tryptophan

~1.8g225%

Cystine

~1.4g100%

Vitamins

Vitamin B12

~10µg400%

Vitamin B2

~1.4mg100%

Vitamin B3

~18mg113%

Vitamin B6

~1.5mg107%

Vitamin A

~440µg55%

Vitamin C

~64mg80%

Vitamin D

~12µg120%

Vitamin E

~6.6mg55%

Vitamin K

~64µg85%

Folate

~110µg55%

Minerals

Phosphorus

~1,100mg157%

Selenium

~160µg291%

Zinc

~5mg50%

Iron

~7.5mg54%

Potassium

~2,800mg82%

Magnesium

~170mg42%

Calcium

~580mg58%

Sodium

~1,400mgAdd salt ✓

Copper

~0.55mg55%

✓ Fish day is the only plan that fully covers Vitamin D. Highest Omega-3 and Selenium. Zinc is lower — beef day compensates when you rotate.

Real World Application

How I Do It — A Full Day

This is exactly how the day runs. Pick it up and use it as-is or adjust it to your schedule. The structure is what matters.

Morning

Wake Up — Coffee

Coffee within 30 minutes of waking. Black. No sugar, no milk. That is it. The fast continues. You are already 8+ hours in from sleep. Let it run.

Still Fasting

~2 PM

Meal 1 — Protein Yogurt Bowl

Greek yogurt 0% (200g) + 2 scoops whey protein + pinch of salt + psyllium husk. Mix the protein directly into the yogurt. Psyllium goes in last — stir and eat straight away before it thickens too much. This is your first real food of the day. High protein, easy to digest, keeps you full for hours.

~330 kcal · ~66g Protein

6–7 PM

Meal 2 — The Big Bowl

300g pork (or beef or fish) + cauliflower or broccoli + iceberg lettuce + homemade hot tomato sauce. Everything goes into one large bowl and gets mixed together. The tomato sauce is homemade — tomatoes, basil, chili powder, whatever seasoning you like. Pour it over everything. Add psyllium husk on top. Mix it all up. It sounds simple because it is. Simple is the point.

~700–800 kcal · The Main Meal

Evening

Optional — Second Protein Bowl

If you are hungry or need to hit your protein target — another yogurt bowl. Same formula. Not mandatory. Listen to your body. Some days you need it, some days you don't.

Optional · ~330 kcal

Night

Supplements

Multivitamin · Vitamin D3 · Magnesium Malate · Fish oil capsules (if you did not eat fatty fish that day). Take them together with your last meal or before bed. Magnesium Malate specifically — not citrate, not oxide. It absorbs better and does not cause digestive issues.

Non-Negotiable

Weekly Structure

Start of Week

PSMF Day

2 yogurt protein bowls only. Nothing else. Clears glycogen, resets hunger, gets the week started right.

Mon–Fri

Normal Days

Rotate pork, beef, fish. Same structure every day. Yogurt bowl at 2pm, big bowl at 6–7pm. Track calories.

End of Week

Maintenance Day

Switch to lean meats with volume-style eating. Add some carbs. You can even eat a favourite food — just track it. This prevents metabolic adaptation and keeps the process sustainable.

The Real Secret

When the end of week comes and you eat something you enjoy and still hit your numbers — you stop feeling like you are on a diet. The weight is still dropping. The process becomes automatic. That is when it stops being hard and starts being just how you live.

The Keto Protocol

14 Days. Maximum Deficit.

On keto, every day runs at 1,000 kcal or more deficit. Hunger is low. Fat adaptation keeps you fueled. You can sustain a bigger deficit than any other approach. Keep zero-sugar drinks, coffee, volume vegetables, and lean cuts of salami, cheese or cold meats in the fridge. Sometimes a small amount of food is all you need — you are running a huge deficit and can afford to be flexible with small snacks.

Two Keto Approaches

Way 1 — Weekly PSMF UNDER 30% BODY FAT
Every day 1,000+ kcal deficit. Day 1 is PSMF (2 meals). Day 7 is carb load / maintenance. Day 8 is PSMF (2 meals). If scale stalls 3 days in a row, next day is PSMF. Repeat for 2 months.

Way 2 — Alternating PSMF Weeks 30%+ BODY FAT
Week 1 — 3 consecutive PSMF days (days 1, 2, 3), then keto deficit, carb load day 7. Week 2 — PSMF on day 8 right after the carb load, then keto deficit, carb load day 14. Alternate every week. This is harder but creates a larger weekly deficit. Higher body fat means a larger fat reserve to draw from — you can sustain it.

Keto Way 1 · 2 Month Cycle · Under 30% BF

WEEKLY PSMF

1,000+ kcal deficit · PSMF day 1 & 8

Day	Protocol	Scale

Repeat for 2 months · ~10–14 kg / 22–30 lbs

Keto Way 2 · 2 Month Cycle · 30%+ Body Fat

ALTERNATING PSMF WEEKS

Week 1: 3× PSMF · Week 2: 1× PSMF

Day	Protocol	Scale

Repeat for 2 months · ~12–16 kg / 26–35 lbs

Dropping

Stall

PSMF

Carb Load / Maintenance

Keto Snacking — The Safety Valve You are running a 1,000+ kcal deficit. A small snack will not break ketosis or the deficit. Keep lean salami, hard cheese, cold meat cuts, and cucumber in the fridge. A few bites kills the hunger signal for hours. Zero-sugar drinks, black coffee, and sparkling water are your best tools. Use them freely.

Path B · Volume Eating

EAT MORE. WEIGH LESS.

How It Works

The Volume Eating Mechanism

Step 1

Eat foods with the most volume per calorie. Your stomach has stretch receptors. Fill it physically. Satiety signals fire. Hunger disappears — not because of ketones but because of sheer volume.

Step 2

Anchor every meal in lean protein first. Protein has the highest thermic effect — your body burns more calories just digesting it. It also protects muscle while you lose fat.

Step 3

Stay at or under 1,500 kcal. You can eat more volume than on keto — but the ceiling is the same. High volume does not mean unlimited calories.

Step 4

No insulin crash. No sugar spikes. Whole food carbs digest slowly. Energy stays flat. No 2 PM crash, no desperate snacking.

Step 5

PSMF once a week when the scale stalls. Same as keto — greek yogurt 0% + 2 scoops protein. One meal that day, nothing else. Forces the stall out.

Weekly Reset Tool

PSMF for Volume Eaters

The scale stalls on volume eating too. When it does — drop the PSMF bomb. One day, one meal, maximum protein, near-zero everything else. The body resets and fat loss resumes.

PSMF Stall Breaker — Same Formula

Greek Yogurt 0% Fat + Protein Shake

Greek Yogurt 0% Fat — 200g

Calories: ~110 kcal
Protein: ~18g
Fat: ~0g · Carbs: ~7g

Whey Protein — 2 Scoops (~60g)

Calories: ~220 kcal
Protein: ~48g
Fat: ~2g · Carbs: ~6g

~330

kcal / bowl

~66g

Protein / bowl

×2

Bowls that day

~660

Total kcal

~132g

Total protein

Volume Food Lists

Your Arsenal

Every list is sorted by the factor that matters most for volume eating — most food, fewest calories, most satiety. Learn these foods. Build your meals from them.

Meats

Carbs

Vegetables

Fish

Meat	kcal / 100g	Protein	Fat	Satiety
Egg Whites (100g)	52	11g	0.2g	★★★★★
Chicken Breast (skinless)	110	23g	1.5g	★★★★★
Turkey Breast	112	24g	1g	★★★★★
Veal (lean)	109	20g	3g	★★★★☆
Pork Tenderloin	143	26g	3.5g	★★★★☆
Rabbit	136	22g	5g	★★★★☆
Whole Eggs	155	13g	11g	★★★★☆
Chicken Thigh (skinless)	179	25g	8g	★★★☆☆
Beef Sirloin (lean)	174	21g	10g	★★★☆☆
Cottage Cheese (low fat)	72	12g	1g	★★★★☆
Greek Yogurt 0% Fat	55	9g	0g	★★★★☆

Sorted lowest to highest kcal per 100g. Protein is your satiety anchor — eat it first every meal, then add volume from vegetables and carbs. All values raw / uncooked unless noted.

Food	kcal / 100g	Fibre	Satiety	Notes
Rolled Oats (cooked)	71	2g	★★★★★	200g = only 142 kcal. Slow digesting.
Sweet Potato (boiled)	76	3g	★★★★★	Highest satiety per calorie of all starches
Potato (boiled, plain)	77	1.8g	★★★★★	#1 satiety index food ever studied
Lentils (cooked)	116	8g	★★★★★	Protein + resistant starch combo
Chickpeas (cooked)	164	7.6g	★★★★☆	Slow digesting, long satiety window
Black Beans (cooked)	132	8.7g	★★★★☆	Resistant starch, keeps you full for hours
Kidney Beans (cooked)	127	6.4g	★★★★☆	High protein for a carb source
White Rice (cooked)	130	0.4g	★★★☆☆	Always eat with protein and fat
Quinoa (cooked)	120	2.8g	★★★☆☆	Complete protein source
Oat Bran (dry)	246	15g	★★★★★	Highest beta-glucan content — powerful satiety
Rice Cakes (plain)	387	1.2g	★★★★☆	1 cake = ~35 kcal. Best low-cal snack.
Popcorn (air-popped)	387	14.5g	★★★★★	3 cups = ~100 kcal. Highest volume snack.

Sorted lowest to highest kcal. Boiled plain potato has the highest satiety index of any food ever measured — it beats oats, beans, and rice. Cook it plain, let it cool slightly (forms resistant starch), eat with protein. Always pair carbs with protein — never eat them alone.

Vegetable	kcal / 100g	Volume	Fibre
Iceberg Lettuce	14	★★★★★	1.2g
Cucumber	15	★★★★★	0.5g
Celery	16	★★★★★	1.6g
Radish	16	★★★★★	1.6g
Courgette (Zucchini)	17	★★★★★	1.1g
Tomato	18	★★★★★	1.2g
Cabbage	25	★★★★☆	2.5g
Cauliflower	25	★★★★☆	2g
Bell Pepper	31	★★★★☆	2.1g
Green Beans	31	★★★★☆	2.7g
Broccoli	34	★★★★☆	2.6g
Spinach	23	★★★★★	2.2g
Mushrooms	22	★★★★★	1g
Asparagus	20	★★★★★	2.1g
Kale	49	★★★★☆	3.6g

Sorted lowest to highest kcal. No limit on any of these — eat until physically full. They deliver volume, water, fibre, and micronutrients for almost no calories. Use them to pad every meal.

Fish	kcal / 100g	Protein	Fat	Satiety
Cod	82	18g	0.7g	★★★★★
Haddock	90	19g	0.9g	★★★★★
Pollock	92	20g	1g	★★★★★
Crab (cooked)	97	19g	1.5g	★★★★★
Shrimp / Prawns	99	24g	0.3g	★★★★★
Tilapia	96	20g	2g	★★★★★
Tuna (in water)	116	26g	1g	★★★★★
Mussels (cooked)	86	12g	2.2g	★★★★☆
Clams (cooked)	74	13g	1g	★★★★☆
Trout	150	22g	7g	★★★☆☆
Salmon (Atlantic)	208	20g	14g	2–3× per week

Sorted lowest to highest kcal. Clams, cod, haddock, pollock — highest protein for lowest calories in the entire food kingdom. Tuna in water is the fastest cheap protein source. Still eat fatty fish 2–3× a week for omega-3s.

Fruits — Sorted by Calories

Fruit on Volume Eating

Fruit is welcome on volume eating — it delivers fibre, vitamins, water and sweetness for very few calories. Prioritise the lowest-calorie, highest-volume options. Avoid dried fruit and juice — all the sugar, none of the volume.

Fruit	kcal / 100g	Fibre	Sugar	Notes
Watermelon	30	0.4g	6g	Highest volume
Strawberries	32	2g	4.9g	Best with yogurt
Raspberries	52	6.5g	4.4g	Highest fibre
Blackberries	43	5.3g	4.9g
Grapefruit	42	1.6g	6.9g
Peach	39	1.5g	8.4g
Cantaloupe Melon	34	0.9g	7.9g
Blueberries	57	2.4g	10g	Antioxidants
Plum	46	1.4g	9.9g
Apple	52	2.4g	10g	High satiety
Pear	57	3.1g	9.8g	High fibre
Orange	47	2.4g	9.4g
Kiwi	61	3g	9g
Mango	60	1.6g	14g	Use in moderation
Grapes	69	0.9g	16g	High sugar
Banana	89	2.6g	12g	Pre-workout only

Sorted lowest to highest kcal. Berries first — lowest sugar, highest fibre, best with yogurt. A banana is fine before training. Avoid dried fruit and juice — all the calories, none of the fullness.

Volume Eating — Build Your Own

Make a Plan That Actually Fits You

This is not a rice-and-chicken diet. This is the world where cookbooks, cuisines and personal taste collide. You eat the foods you enjoy — built from the list above. The process is the same regardless of what you put in it.

The Simple Rule

Use ingredients with the fewest calories per 100g. Load up on vegetables. Add your protein. Fill the rest of your calories with satiating carbs. Season however you want. That is a meal plan.

Enter your current weight and height. We calculate your ideal body weight at 12% body fat (men) or 22% body fat (women) — then set your protein and fat targets based on that number. The rest of your calories come from carbs. You don't need to obsess over fat — lean meat covers it automatically.

Current Weight (kg)

Height (cm)

Current Weight (lbs)

Height (ft) Height (in)

Sex

Est. Body Fat %

A YOUR LEAN MASS & IDEAL WEIGHT

Current Lean Mass

—

kg of muscle & bone you already have

Ideal Body Weight

—

kg at target body fat %

Fat to Lose

—

kg / lbs to reach your goal

B YOUR DAILY MACRO TARGETS Based on ideal body weight

Protein

—

g/day · 2.2g per kg ideal weight

This is your non-negotiable target. Hit this every day. Everything else adjusts around it.

Fat

—

g/day · minimum floor

Lean meat covers most of this automatically. Don't stress it — just don't go lower than this floor.

Carbs

—

g/day · fills remaining calories

After protein and fat are covered, the rest of your 1,300–1,500 kcal comes from carbs.

Protein kcal

—

kcal from protein

Rule 1

Pick your protein first. Chicken breast, turkey, egg whites, low-fat fish — whatever you like from the list. Hit your daily protein number. That is the foundation everything else sits on.

Rule 2

Fill half your plate with vegetables. Any vegetables from the list — lowest calorie first. They add volume, fibre, and micronutrients for almost no calories. You cannot eat too many of them.

Rule 3

Add your satiating carb. Potato, oats, sweet potato, rice, lentils — your pick. Choose foods you actually enjoy. This fills your remaining calorie budget and keeps hunger off for hours.

Rule 4

Season however you want. Different cuisine every day if you like. The ingredients stay the same — the flavour rotates. That is how you eat this way for months without going insane.

Rule 5

Pick staple meals and repeat them. Same breakfast, same 3 protein sources, different seasonings. Variety comes from how you cook it — not from changing the entire food list every week. Simple systems last.

Breakfast

Protein Yogurt Bowl + Fruit ⭐ Daily Staple

Greek Yogurt 0% Fat 200g + 2 scoops whey + psyllium husk + strawberries or raspberries 100g. High protein, fibre from berries, keeps you full until lunch. Add more fruit if you like — berries are the best choice. Add a coffee. Skip the juice.

~380 kcal · ~70g protein

Lunch

Chicken Breast + Potato + Salad ⭐ Daily Staple

200g chicken breast + 250g boiled potatoes + large mixed salad. Season the chicken however you like — Italian herbs, cajun, Asian-style. The potato keeps hunger off for hours. The salad fills the plate for almost nothing. Change the seasoning daily and it never gets boring.

~550 kcal · ~55g protein

Dinner

Change It Up — or Repeat Lunch

Easiest option: just repeat your lunch. Depending on your protein goals, adjust — eat less chicken, add more potatoes, throw some fruit in at the end. This is the meal where you adapt to your goals. As long as your protein target is hit for the day, anything goes.

~420 kcal · ~45g protein

TO HIT 45g PROTEIN

Chicken Breast~195g

Turkey Breast~155g

Cod / Haddock~250g

Tuna (in water)~175g

Egg Whites~410g

Shrimp / Prawns~190g

Cottage Cheese~375g

All raw / uncooked weight

REMAINING CARBS

Food 420 kcal 600 kcal

Potato (boiled) ~545g ~780g

Sweet Potato ~550g ~790g

Oats (cooked) ~590g ~845g

White Rice (cooked) ~323g ~462g

Lentils (cooked) ~362g ~517g

Popcorn (air) ~108g ~155g

Red = 420 kcal remaining · Blue = 600 kcal budget

Total

~1,350 kcal · ~170g Protein

Adjust portions up or down to hit your personal protein target from Step 1. If you have calories left — add more vegetables or a piece of fruit. Never add more fat or refined carbs to fill the gap.

~1,300–1,500 kcal range

Weekly Protocol

THE WEEKLY FREE DAY — DONE RIGHT

Once a week, eat something you enjoy — pizza, pasta, whatever you like. But match it to your week. If you have been eating 1,000–1,300 kcal and running a ~1,000 kcal deficit — have a proper maintenance day. If you have been eating 1,500 kcal and running a 500 kcal deficit — stay at 1,500. Just because you are not tracking protein today does not mean calories disappear. Track them anyway. This day is actually one of the best lessons in this entire process — tracking a complex meal, a restaurant dish, or a home-cooked favourite will show you exactly how many calories those foods actually contain. I guarantee some of you will be surprised. Most people massively underestimate what they eat on a "normal" day. That surprise is valuable. It sticks with you.

The Protocol

14 Days. Two Speeds.

My Recommendation — 1,000 kcal Deficit

Do it fast. See results. Reset. The 500 kcal deficit is the standard approach — but using high-volume foods, zero-sugar drinks, low-calorie fruit, and a proper maintenance day makes the 1,000 kcal deficit far more efficient and worth doing. Close to your goal weight — one month, then reset. More to lose — two months, then reset. Reset and repeat beats grinding a small deficit forever.

Every seventh day is a controlled free day. If the scale stalls for 3 consecutive days, the next day is a PSMF day. No exceptions.

Plan A · 3 Month Cycle

~500 KCAL DEFICIT

~0.5 kg / 1.1 lbs per week

Day	Protocol	Scale

Repeat for 3 months · ~6–8 kg / 13–17 lbs

Plan B · 2 Month Cycle

~1,000 KCAL DEFICIT

~1 kg / 2.2 lbs per week

Day	Protocol	Scale

Repeat for 2 months · ~8–12 kg / 17–26 lbs

Dropping

Stall

PSMF

Free / Maintenance

The Part You've Been Waiting For

THE MOST FUN AND INSANE PART OF THE WHOLE PROGRAM.

Yes — how you are feeling and looking will drastically change. Keep in mind: since we are not eating above maintenance we are still technically cutting — but it will not feel like it. You will get even leaner, stronger, faster. Better sleep. More muscle. Full and hard muscles. If anything comes close to the feeling of taking steroids while being completely natural — this is it.

Combined with creatine, adding carbs before workouts, and slowly transitioning from low carb to some carbs or volume eating — you will feel and look better than ever. Coupled with weight training, you will finally understand how it feels to MOG. 😂

Losing the weight is half the battle. Your body has been running on a large deficit for months. Hormones are suppressed. Metabolism has adapted down. Snap back to eating normally overnight and the weight comes back fast.

The Protocol

Add 200 kcal per week back to your intake while keeping activity exactly the same. One week at 1,300 + 200 = 1,500. Next week 1,700. Keep going until you hit your new TDEE. If the calculator shows 9+ weeks to maintenance, start week 1 with a 400 kcal jump then continue adding 200 per week as normal. Calculate your new BMR and TDEE at your new weight — that is your target.

Your New Numbers After the Cut

New Weight (kg)

Height (cm)

Age

Sex

Activity Level

Current Daily Intake (kcal)

→YOUR NEW BMR & MAINTENANCE

New BMR

—

kcal/day at rest

New TDEE

—

kcal/day maintenance

Weeks to Maintenance

—

adding 200 kcal/week

WEEK BY WEEK REVERSE DIET SCHEDULE

Why This Matters

Your body now has to recalibrate — hormones, hunger signals, metabolic rate — all of it needs time to stabilise at your new weight. Rush it and you regain. Reverse diet correctly and you keep it off permanently. Keep activity levels the same throughout. This phase is not optional. It is what locks the result in permanently.

Chapter 05 · Sub-topic 02 · Complete

PICK YOUR PATH.
START TODAY.

You now have your numbers. You know both methods. You know the foods. The only thing left is to choose — and go. Analysis without action is just entertainment.

TWO WAYS TOLOSE FAT

YOUR BODY —YOUR NUMBERS

PICK YOUR PATH.START TODAY.

TWO WAYS TO
LOSE FAT

YOUR BODY —
YOUR NUMBERS

PICK YOUR PATH.
START TODAY.