Fasting 12:12
Stable Fuel
Stop the two-hour crash by stopping the two-hour spike.
The plate
- 65%non-starchy vegetables
- 25%protein
- 10%added fat
Steps
- 01Do not jump to long fasts if you already shake between meals. Eat two solid keto meals first.
- 02Protein + fat at the first plate so you are not hunting sugar at 11 a.m.
- 03Skip sweet drinks — even ‘natural’ ones. The crash is the bill.
- 04Keep salted broth on hand if you feel light-headed.
- 05If you black out, seize, or take insulin, this is a clinic problem, not a recipe problem.
Eat
- Eggs
- Avocado
- Olive oil
- Chicken
- Greens
- Broth
- Nuts (measured)
Skip
- Juice
- Empty coffee until noon
- Candy ‘to correct’ a crash you just caused
Food-first notes
Electrolyte powder
The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.
Magnesium glycinate
Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.
Nutritional yeast
B1, B3, and B5 are often discussed for keto-adaptation, nerves, and stress load. Yeast is the tasty way there.
Cook
BreakfastSage & avocado omelette
Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.
BreakfastSpinach egg cups
Batch breakfast. Grab two, walk out the door.
SnacksMacadamia fat bites
A planned bite, not a jar of nut butter. Satiety with a stop rule.
SoupsGinger bone broth
The fasting-window mug. Sodium, minerals, and a calm stomach.
True hypoglycemia on diabetes medication is an emergency. Treat as your clinician taught you, then review the meal pattern with them. Educational only — not medical advice, diagnosis, or treatment.