VERY LOW CARB KETOGENIC DIET PLAN DURATION 1-2 Weeks LEVEL Easy GOAL Weight Normalization, Health EQUIPMENT NEEDED None 1. Overview A ketogenic diet is a diet which drastically reduces carbohydrate intake to use fat as a primary source of fuel for the body. Our body dips into this state in periods of fasting or at sleep. There are many versions of the ketogenic diet but the one we will be using is simple and easy for most people to follow. For a complete guide to the ketogenic diet, click here. This plan will focus mainly on essentials so you can get started. WHAT TO EXPECT NO TRACKING NEEDED You don't need to track anything on this diet if you don't want to. The goal is to create a routine of healthy foods. TIME SAVING RECIPES We will focus on quick recipes that will save you time and taste great. HEALTHY WEIGHT NORMALIZATION You will feel full and eat less which will lead to fat loss while still having high energy levels. QUALITY INGREDIENTS, QUALITY SCIENCE We never compromise on the quality of science and foods we use. 2. Creating Your Meal Plate 1. ADD PROTEIN Proteins are the building block of the body. A good quality source of protein should be part of your plate. Don't skip on it! Meat Eg. Chicken, steak, pork, turkey, duck, game, organ meats, bacon, sausage, pepperoni, meat patty Eggs & Dairy Eg. Hard or soft cheese, cooked eggs, yogurt(no added sugar) Fish Eg. Anchovie, prawn, tuna, shrimp, salmon, anchovie, sardines, herring 2. ADD FAT Fats will be part of your diet as a fuel source so add them to your protein or combine it with protein in a recipe. They are to be combined together. Nuts Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts Oils & Butters Ingredient for cooking, saute, drizzle or recipes eg. Olive oil, coconut oil, butter, tallow lard, ghee 3. ADD CARB You can add in low carbohydrate vegetables on the side if you would like. Low Carb Fruits Eg. strawberries, blueberries, blackberries, berries, olives, sugar-free/low-sugar chocolate, olive Low Carb Veggies Eg. spinach, kale, endive, asparagus, artichoke, basil, broccoli, celery, parsley, leafy greens, ucumbers, coriander, herbs, spices, cauliflower 3. Eating on the Go 1. ADD PROTEIN You can get high quality protein anywhere from packaged meat at gas stations to ordering protein sources from restaurants and fast food chains. Meat Eg. Sugar-free/low sugar Jerky, meat patties, restaurant steak, biltong, bacon jerky, meat takeout, sausage Eggs & Dairy Eg. Cheese crisps(cheese only), Eggs on the side, cheese on the side Fish Eg. Cooked fillet fish, canned salmon, sardines 2. ADD FAT You won't be adding oils to your foods but nuts and various shelf stable sources of fats can be made part of your diet. Nuts Eg. Almonds, peanuts, macadamia, cashews, pine nuts, pecans, walnuts, nut mixes Structurally Rich Fats Eg. Energy Pod, sugar-free nutrition bars, 80%(or sugar-free) Chocolate bar, sugar-free dessert, nut flour muffin 3. ADD CARB Fruits and vegetables have to be dehydrated to make them shelf stable but you can order them on the side at any fast food joint o restaurant on the go. Low Carb Fruits Eg. canned olives, coconut chips(sugar-free), parsnip chips Low Carb Veggies Eg. Kale chips, low carb vegetable crisps 4. Beverages & Flavorings BEVERAGES & FLAVORINGS FLAVORINGS Adding flavor to your food will make them enjoyable so use any of the ones below. You can use more but it's best to use flavorings which have no or low calories to them. Eg. Salty Salt Pepper Herbs & seasonings Spices & spice mixes Sweet Erythritol Monk Fruit Extract Stevia Allulose Aspartame NON-ALCOHOLIC DRINKS You can have many kinds of zero or low calorie beverages as it's best to avoid drinking calories. Eg. Diet soda Sparkling water Tea Coffee Pre-workout drink Sports & Performance drink(Sugar-Free) ALCOHOLIC DRINKS Alcohol is not a health drink but for rare occasions, a social drink may be fine. Eg. Dry wine Red wine White wine Sugar-free cocktails Hard Liquor Lite Beer 5. Motivation & Mindset FOCUS ON YOURSELF It takes courage to take the first step towards improving yourself. Cut out all the noise and those holding you back. It's time to take control of your life. You are the master of what you do and one day at a time, you must build a routine of learning and find what works for you. Think of this as a journey of improvement and self-discovery. FIND OTHER LIKE YOU You can either take accountability partners or find a community that shares your goals. Your success depends on those that are closest to you and at times when you feel the lowest. Together you can conquer mountains and break past obstacles. You will find many who share your goals and vision. GO BEYOND NUTRITION Nutrition is one aspect of health. You can take constructive and healthy activities as well which will help you grow and improve. This could include hiking, weight lifting, MMA, reading constructive books or picking up a new hobby. The world has endless things to offer. Become better every day! 6. Choose a Plan You can use the following plans as a starting point or follow them as they are. The goal is to eat healthy foods that suite your preferences and lifestyle so feel free to modify them as needed. Mixed 2 Week A mixed plan that has a diverse choice of foods Start Plan Two Meal a Day 2 Week For those who lead a busy life and like to have two large meals a day Start Plan No Cooking 1 Week Minimally prepared meals that require practically no cooking or kitchen skills Start Plan High Protein 1 Week Great for athletes and individuals with extreme physical routines Start Plan Sweet Tooth 1 Week For those who like to have something sweet every day Start Plan Simple Food 1 Week A plan for those who like to eat simple and whole foods Start Plan Vegetarian COMING SOON! 1 Week A mixed plan that has a diverse choice of foods Start Plan
