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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
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.
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
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!
Following foods are going to be part o your diet:
High quality and rich sources of proteins are going to be critical part of every meal you eat.
Fish (Low Mercury)
You can either usually stop at any gas station or restaurant and focus on protein and fat.
Low Sugar Jerky
These are fats that are used sparingly to cook food so that they don't stick to the pan.
You should enjoy flavorful foods that taste good to you. Season to taste.
Zero Calorie Sweeteners
Stick to zero calorie beverages and use a zero calorie sweetener as needed.
Avoid alcohol. However, if a very important social event(eg. wedding) comes up, choose from the following.
Red & White Wine
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.
Following vegetables can be added as needed but aren't required
In our protocol, we're using minimal fruits and primarily using those that have a relatively lower sugar content.
You can use them on the side occasionally to enjoy them but they aren't necessary
Cooked or Baked Potato
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
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.
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.
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.
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:
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.
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.
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!
Grassfed and/or organic gets pricier with diminishing returns on any proposed benefits. Regular meat from your local store or butcher is fine.
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.
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.
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.
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.
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.
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.
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.