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:

• 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)

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.

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.

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.