TWO WEEK KETOGEEK PROTOCOL

Formerly "The Nutty Carnivore Diet"
#KGPROTOCOL

Duration

2 Weeks

Level

Beginner

Goal

Weight Normalization

Equipment Needed

None

INTRODUCTION

This two week Ketogeek plan is for those who want the best out of life. It is for people who want to lose fat, gain muscle, save time and use the cutting edge science to get results and maximize productivity. This plan is low carbohydrate and ketogenic, simple and you will start feeling amazing in no time. After spending countless hours and years researching in the world of food, health and nutrition, this is how we do it here at Ketogeek. This will be one of the best things you can do and this plan will get you started in no time. The plan contains convenient, simple and tasty foods that will work for you. No tracking of calories, macros or ketones is required on this plan. We recommend that you dive in, pick up a few constructive activities in life and enjoy the results you get. It really is that simple!

Very simple and easy to follow

Save time with short grocery trips

No complicated recipes to follow

Traveler, athletes & fits all lifestyles

Reduced hunger & cravings

Improved energy levels and mood

No veggies or bitter foods!

No tracking calories, macros, ketones or anything

GETTING PREPARED

Changing your diet is something that will require more than just intention and will power. You will face obstacles on your path and maybe even self-doubt. However, your goal should be to build a good dietary framework and make life simple for yourself. Here are a few things that you can do alongside this plan.

Find accountability partners in the form of a friend or family member who joins you on this plan.

Though not required, join a gym, crossfit box or any form of physical workout routine that will allow you to work out.

If people close to you are holding you back, distance yourself or cut them off while you are on this plan.

You will have more free time so engage in other simple activities such as reading a new book, finding a new project at home or anything that is constructive and reduces stress in life.

Remove all foods that you were eating prior to this plan. You will be starting fresh.

Focus on the plan and see it through. Results will speak themselves and remove doubt.

TRACKING PROGRESS

Though this is optional, we recommend three ways to track your progress to hold yourself accountable for results

Measure your weight every morning after you wake up but before breakfast

Measure your waist every morning after you wake up but before breakfast

Take a picture of yourself or selfie before you start this plan and after you're done with the plan


FAT LOSS & MUSCLE GAIN

One of the best part about our protocol is that it can help you lose weight and gain muscle as well. You can use this protocol alongside your weight lifting, crossfit, yoga or any physical routine you'd like. With enough resistance training, over time, you will gain muscle while losing fat. In such cases, the weight scale may not be moving but your body may be undergoing a transformation inside!


THE FOOD PYRAMID


FOOD LIST

REQUIRED FOODS

Following foods are going to be part o your diet:

MEATS & PROTEIN

High quality and rich sources of proteins are going to be critical part of every meal you eat.

Meat

Game

Organ Meats

Eggs

Cheese

Fish (Low Mercury)

Yogurt

EATING OUT

You can either usually stop at any gas station or restaurant and focus on protein and fat.

Burger Patties

Steak

Cheese

Pork Rinds

Low Sugar Jerky

Pemmican

Biltong

Nuts

Peanuts

Energy Pods

COOKING FATS

These are fats that are used sparingly to cook food so that they don't stick to the pan.

Ghee

Coconut Oil

Avocado Oil

FLAVORINGS

You should enjoy flavorful foods that taste good to you. Season to taste.

Herbs

Spices

Salt

Peppers

Coffee

Cocoa

Seasonings

Zero Calorie Sweeteners

DRINKS

Stick to zero calorie beverages and use a zero calorie sweetener as needed.

Water

Sparkling Water

Coffee

Tea

Diet Soda

ALCOHOL

Avoid alcohol. However, if a very important social event(eg. wedding) comes up, choose from the following.

Fruit Brandy

Red & White Wine

Hard Liquor

Champagne

Light Beer

OPTIONAL FOODS

You can add them if you want but they are not part of the protocol so feel free to ignore, avoid or eat them occasionally.

VEGETABLES

Following vegetables can be added as needed but aren't required

Leafy greens

Cauliflower

Artichokes

Brussel Sprouts

Asparagus

Mushrooms

LOW SUGAR FRUITS

In our protocol, we're using minimal fruits and primarily using those that have a relatively lower sugar content.

Olives

Avocado

Berries

TUBERS

You can use them on the side occasionally to enjoy them but they aren't necessary

Cooked or Baked Potato

Sweet Potato


USING ENERGY PODS

Energy Pods will become an essential part of your diet because they provide energy while suppressing appetite and they are engineered to get you results. You can use them in the following ways:

Eat alongside your breakfast for morning boost

Use before or after your workout to charge yourself up

Snack anytime during the day you feel hungry

If you want to eat something sweet and healthy, eat one

Add it to any of your meal for some more fat

Use as a chocolate dip or spread


GET STARTED

This is where you can either make your own meal plan by using the template planner below and eat foods you like or you can follow the meal plan below. It's up to you. The meal plan uses an Energy Pod every day as a reliable snack which is one of the best ways to consume it as it gives you an energy boost when you start your day so that you can focus on work and productivity all day while feeling energetic and charged. This plan would need two boxes of Energy Pods which will make your transition to healthy eating very simple. Focus on eating intuitively and not worry about how much you eat. Just eat till you're no longer hungry. If you don't feel hungry, don't eat. Lastly, if you are seeking strict keto, you can reduce or cut down the tubers from your plan and replace 70% chocolate with 90% or sugar-free chocolate.


SAMPLE TWO WEEK PLAN

It's important to note that this is a sample meal plan. You can follow it but we recommend creating your own using the template above. Feel free to modify and substitute days. The goal is to find foods you enjoy and add them to your diet. The Energy Pods are there to supplement you on this journey and will help you become more productive while speeding up your journey into a healthy eating pattern.

WEEK 1

Day 1

Breakfast

  • Eggs
  • Bacon

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Lettuce wrapped burger with cheese

Dinner

  • Pork Chops
  • Sugar-Free Sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 2

Breakfast

  • Yogurt with vanilla and sweetener

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Jerky
  • Cheese Sticks

Dinner

  • Grilled Chicken
  • Sugar-Free Sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 3

Breakfast

  • Egg & Cheese Omelette with Seasoning

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Pork Rinds
  • Cheese sticks

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 4

Breakfast

  • Sausages
  • Energy Pod

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Lettuce wrapped burger
  • 70% Dark Chocolate

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 5

Breakfast

  • Egg & Cheese Omelette with Seasoning

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Lettuce wrapped burger
  • Handful of nuts

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 6

Breakfast

  • Scrambled Eggs & Bacon

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit
  • Optional: Baked potato

Lunch

  • Pork Rinds
  • 70% Dark Chocolate

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 7

Breakfast

  • Sausage & Egg Mash
  • Cheese melt

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • 100% cheeese crisps
  • 70% Dark Chocolate

Dinner

  • Pork Chops
  • Low sugar sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

WEEK 2

Day 8

Breakfast

  • Sugar-free yogurt parfait
  • Piece of Dark Chocolate

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Pork Rinds
  • Handful of Nuts

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 9

Breakfast

  • Boiled Eggs
  • Hot Sauce
  • Sausages

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Pork Rinds
  • Handful of Nuts

Dinner

  • Grilled Chicken
  • Mayo
  • Handful of Nuts

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 10

Breakfast

  • Scrambled Eggs
  • Bacon
  • Cheese

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • 100% Cheese Crisps
  • Handful of Nuts

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 11

Breakfast

  • Scrambled Eggs
  • Sausage
  • Bacon

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Lettuce wrap burger
  • Sparkling water or diet soda

Dinner

  • Seasoned shrimp
  • Sugar-Free Dipping Sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 12

Breakfast

  • Egg & Cheese Omelette with Seasoning

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Cheese Sticks
  • 70% Dark Chocolate

Dinner

  • Salmon

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 13

Breakfast

  • Sausage assortment
  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Pork Rinds
  • 100% Cheese crisps

Dinner

  • Steak
  • 70% chocolate

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

Day 14

Breakfast

  • Egg & Cheese Omelette with Seasoning

 

  • Optional: Coffee/Caffeine
  • Optional: Low Sugar Fruit

Lunch

  • Pork Rinds
  • 70% Dark Chocolate

Dinner

  • Steak
  • Low sugar steak sauce

 

  • Optional: Vegetable Side

Snack

  • Energy Pod

FREQUENTLY ASKED QUESTIONS

Do I need to measure ketones or track calories?

Nope. No measurements are required to be on this diet. If you want to track something, you can track your weight, waist circumference and a before/after selfie. Our instagram tag is #KGProtocol.

What kind of foods can I eat out or while traveling? 

To keep it simple, we recommend consuming red meat though other sources of meat are fine too such as fish, chicken, game, turkey and so on. Eggs & egg proteins are fine as well. Dairy in the form of ghee, butter and whey protein can be added to tweak the fat and protein content of the diet based on your goals. While on the go, traveling or on an outing, if your options are limited, you can utilize the following in emergency cases:

  • Fast Food with Burger Meat(and cheese)
  • Local Steak or BBQ Restaurants (Find one on Yelp)
  • Meat at Local Grocery Store (Find one on Yelp)
  • Sugar Free or Low Carb Jerky
  • Processed Meats
  • Energy Pods 
  • Canned Sardines, Salmon & Small Fish
  • Pork Rinds
  • Cheese Sticks
  • Low carb nuts (Pecans, walnuts, almonds, peanuts, pine nuts, brazil nuts, macadamia)

Will high protein become glucose through gluconeogenesis? Is that an issue?

Unless you are chugging down protein shakes, this shouldn't be an issue as gluconeogenesis or the process of protein turning into sugar is a bit more complicated and may be irrelevant for most people.

Can I have alcohol on this protocol?

We recommend sticking to plain water, tea, coffee or zero calorie beverages for the two weeks. We don't recommend alcohol consumption at all. Under social circumstances, the less alcohol consumed, the better. On social occasions to red wine, white wine, hard liquor & fruit brandy can be consumd in moderation.

Are seasonings, salt, herbs and sauces ok?

Dry rubs with minimal or no sugar should be fine. Sauces and marinades with lots of sugars should be avoided. Liberally salt the meat based on your taste. Don't worry about making your food taste good!

Should I use only organic, free-ranged and grass-fed meats and foods?

Grassfed and/or organic gets pricier with diminishing returns on any proposed benefits. Regular meat from your local store or butcher is fine.

Is processed meat ok?

Yes. Bacon, sausages, brats, pepperoni, jerky and various other processed meats are fine when short on time or traveling. However, you may want to ensure they have minimal to no carbs added to them. Most of them can be loaded with sugars and fillers.

What about eggs and dairy?

Eggs are fine. Dairy in the form of cheese and viscous sugar-free yogurt is great as well. You can use ghee sparingly to saute or cook your foods. Milk is not included in this plan. We talk more about this and food structure in our membership guides and content.

Will I lose fat?

Most people will tend to lose fat while on this diet. However, this isn't just a fat loss diet but is aimed to optimize health and nutrition while maintaining a simplistic way of eating. Fat loss is just a side benefit to it. With patience and time, most likely you will feel leaner and lose weight at the same time.

Do my cravings go away?

Most people who have followed this protocol have noticed their cravings go down and their sweet tooth diminish over time. This gives them excellent appetite control.

I'm an athlete. Will this work for me?

This diet is phenomenal as a dietary framework because of its simplicity. You can further modify it by adding a high quality pre-workout before your training routine and using targeted use of carbohydrates. More in our membership section.

Will I get flu-like symptoms associated with keto?

Flu-like symptoms can happen when you completely deprive your body of carbohydrate rich foods. This plan is not completely carb free so this will likely not happen with you. If you do feel that way, increasing potassium, sodium and magnesium from foods may help. This is just a temporary phase.

Can I gain lean muscle mass using this?

Yes! If you have a resistance training routine alongside your protocol plan, you can expect muscle growth and fat loss at the same time. In that case, looking at the mirror may give you better results than your weight scale.

Are sweeteners ok?

Sweeteners are not just ok but recommended if you previously liked sweet foods! We use erythritol and monk fruit extract which are our favorites but you can use other sweeteners too. However, adding too many sweeteners and soluble corn fiber(found in packaged foods) can cause digestive cramps and loose stool. The Energy Pods are engineered to prevent that from happening but other sweetened products in your diet may be problematic.


WHAT NEXT?

Congratulations on getting through the two week plan! We're hoping you're enjoying the results. Ready to take the next step?

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