ketogenic diet a beginner's complete guide to know about ... · an individual following the...

MarggieO'Hara

Abeginner'scompleteguidetoketodiet

EVERYTHINGYOUNEEDEVERYTHINGYOUNEEDTOKNOWABOUTTHETOKNOWABOUTTHEKETOGENICDIETKETOGENICDIET

COMMUNICATION&DATAVISUALIZATION

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Contents

AlltheBenefitsoftheKetogenicDiet

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WhatcanIEatonaKetoDiet

Effectivetipstoreachketosis

DifferenttypesofKetoDiets

Whathappenstothebody

10KetoFlu

02KetomacrosandHowtocountthem

04HowdoIknowIaminketosis?

07Exerciseonaketogenicdiet

05Whataremacros?

11CommonSideEffectsonaKetoDiet

12OtherLessCommonSideEffectsonaKetoDiet

13Howtoeatcheaponketo?

14KetoFrequentlyAskedQuestions

08Dangersoftheketodiet


AlltheBenefitsoftheKetogenicDiet

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1WEIGHTLOSSWITHLESSEFFORTStudiesshowthatinthelongtermtheketogenicdietisverypowerfulforweightloss,comparedtoalow-carb,low-caloriediet.Peoplelosttwotimesmoreweightonaketodietthanthosefollowingaclassinglow-fatdiet

2STABILIZEDBLOODSUGARConsiderembarkingaketogenicwayoflife,ifyouarepre-diabeticoralreadyhavetype2diabetes.Manypeopleintheketocommunityhavehadgreatsuccessmanagingthediseasewithaketodiet.

3MENTALCLARITYByeatinglowcarbfoods,youavoidthespikesinbloodsugar,meaningthecognitivefunctionsareimproved.Thehumanbrainworksmoste cientlyande ectivelyinastateofketosis.Fuellingthebodywithareliableandconstantenergysource,youwillhaveenergyalldaylong.

4REGULATEANDLOWERAPPETITELEVELSStudiesshowpeoplethatarefollowingaketogenicdietwithoutrestrictingcaloriesandeattosatietyexperiencelesshungerandthereforeeatfewercalories.

5CONTROLSEIZURESINCHILDHOODEPILEPSYTheKetogenicdietwasintroducedinthe1920sforthetreatmentofepilepsy.Nutritionalketosisisusedsincethentocontrolseizuresinchildhoodepilepsye ciently.

6INSULINRESISTANCE

Studiesshowthatfollowingalowcarbketogenicdiethelppeoplelowertheinsulinlevelstonormalranges,makingonelesslikelytodeveloptype2diabetes.


WhatcanIEatonaKetoDiet?

Meats–pork,poultry,fish,beef,lambEggsLeafyGreens–spinach,kale,Vegetablesthatgrowabove–broccoli,cauliflower,cabbage,mushroomsHigh-fatdairy–butter,hardcheeses,highfatcreamNutsandseeds–macadamias,almonds,pecans,walnuts,sunflowerseedsAvocadoBerries-raspberries,blueberries,blackberries,etc.Sweeteners–stevia,allulose,erythritol,monkfruit,tagatose,inulinOtherfats–coconutoil,high-fatsaladdressing,saturatedfats,etc.

KetoMacros&Howtocountthem?

Gettingtounderstandwhatarethemacrosaccordingtoyourgoalsisessentialtohavegreatsuccessonaketodiet.

Proteinisanessentialmacrothatshouldyoushouldalwaysreach.Eatingtoolittleproteinleadstomusclelossandovereatingproteincankickyououtofketosis.

Thefatintakedependsonyourgoals.Noteveryoneisontheketodietforweightloss.Somepeoplearefollowingtheketodietasatreatment/controlfordifferentdiseases.

TofindouttheNETcarbs,subtractthefiberandsugaralcohols(ifintheproduct)fromtheTOTALCarbs.

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Vegetablesandtheketogenicdiet

It’sbettertochoosethedarkleafygreensandvegetablesthatgrowabovetheground(theyarelowerincarbs).Usually,youwillservethevegetablesasasideforprotein.

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WhatfruitscanIeatonaketodiet?

Mostfruitsarehighinnaturalsugars(fructose),anditwouldbebesttoeatinmoderation.

Asageneralrulesticktoberriesandlimittheservingsizeto30gorless.Focusongettingyournutrientsfromvegetablesandeatfruitasatreat.

Vegetable ServingSize NetCarbs

Lettuce 1cup 0.5

Spinach 1cup 0.3

Cauliflower(cooked) 1cup 1.1

Cabbage(raw,shredded) 1cup 2.2

Broccoli(fresh) 1cup 3.6

Kale(raw) 1cup 0.8

GreenBeans(Boiled) 1cup 5.85

Zucchini(Cooked) 1cup 3

Eggplant(cooked) 1cup 6.1

BokChoi 100g 1.2

Fruit ServingSize NetCarbs

Avocado 1/2halfofanavocado 1.8

Blackberry 3/4cup 4.3

Raspberry 3/4cup 5.4

Strawberry 3/4cup 5.44

Blackberry 3/4cup 4.3


EffectiveTipstoReachKetosis

1. Restrictthecarbohydrateintaketolessthan20gnetgramsperdayorlessandstaybelow35gtotalcarbs.

2. Limittheprotein.Whenyouarefollowingaketodiet,youshouldeattheproteinbasedonyourneeds.Overeatingprotein(eatingmorethanyourbodyneeds)cankickyououtofketosis.

3. Eatasmuchfatasyoucan.ForgettheconventionaldietingrulesandstarttoincorporateasmanyhealthyfatsinyourdietLeafyGreens–spinach,kale,

4. Avoidsnacking.Toreachketosisfasterandloseweight,weneedtoavoidinsulinspikes,therefore,stopsnacking,especiallywhennothungry.

5. Addsomepsychicalactivity.Anyexerciseishighlyrecommendedontheketogenicdietbecauseit’sagreatwaytoincreasetheketoneproductionslightly.

6. StressLess.Cortisolisahormoneproducedbytheadrenalglandsandhelpsthebodytomanagestress.Thestresshormonecaninterferewiththehungerhormones:GhrelinandLeptin.

7. Sleepenough.Irecommendahealthy8-hoursleepifyouwanttohavethebestresultswiththeketogenicdiet.

8. Usesupplements.Sometimeswedon’tgetourdailyrequirementsonlyfromfoods.Whilenotnecessary,supplementscanhelpyoureachketosisfaster,reliefthesymptomsofketofluandimprovetheoverallketoresults.

HowdoIknowIaminketosis?Frequenturination.Sinceyouarenoteatingahighamountofcarbohydrates,theinulinlevelsarelowered.Thiswayyourbodywon’tretainsaltandwater.Thekidneysbegintoexcreteanyexcessfluidinthebody.That’swhyyouneedtovisitthebathroomoften.StinkyBreath.Acetone,theprimaryketonebodyinthebreathiseliminatedduringketo-adaptation.Thebadbreathistemporary,anditwillgoawayafteryoubecomeadaptedtouseketonesastheprimaryfuel.LowerHunger&IncreasedEnergy.Whenyouareinketosisand‘survived’theketoflu,yourbodyrunsonbothbodyfatanddietaryfat.Youwillnoticeyoucanresistmuchlongerwithoutbeinghungry.DryMouth.Excretingsomuchexcesswaterfromthebodyleadstoadrymouthandaneedtodrinkmorewater.Drinkenoughwaterandkeepelectrolytes(Sodium,potassium,chloride,calcium,magnesium)levelsundercontrol.

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Ketosisisanexcellentwaytolosebodyfatandimproveyourhealth.Ketosishappenswhenthefoodintakeis very low (fasting), or when the carbohydrate intake is limited. When it doesn’t have enoughcarbohydrates available (glucose), your body uses its own fat stores for energy.During thisperiod,ketonesareproducedfromthebreakdownoffatsintheliver.


WhatareMacros?

Thethreemain“macros”(macronutrients)arecarbohydrates(carbs),protein,andfats.Useanonlineketocalculatortocheckwhataretheoptimalmacrosaccordingtoyourspecificgoals,currentweight,age,gender,levelofactivity,etc.

Generally,themacronutrientratiovarieswithinthefollowingranges:

CaloriesfromCarbs:5-10%CaloriesfromProtein:20-25%CaloriesfromFat:70-80%

Forideasandinspirationonhowtoreachyourmacros,takealookatourketorecipes.Ifyoudon’twantdealwiththemealplanning,considergettingdetailedshoppinglists,mealplans,andfreecoachinginmyKetoforAcceleratedFatLossProgram.

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DifferenttypesofKetoDiets

IsyourfinalgoaltobuildmusclemasswhileonKeto?Youwillneedtoincreaseyourproteinintakeupto1.0-1.2g.perkiloofbodyweight.

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StandardKetogenicDiet(SKD):This is themostcommonketodiet type. It’s thebestapproach if fat loss is your goal. The vast majority of people follow the standardketogenicdiet.Stickwith lessthan20gnetcarbsperday,moderateprotein intakeandupthefatintake.TargetedKetogenicDiet (TKD): The TKD is best for people who need more energyaround workouts time. An individual following the TKD approach increases the carbsbeforeaworkout.Cyclical Ketogenic Diet (CKD): The CKD means restricting carbs to a minimum forseveraldaysfollowedbyadayortwoofeatinghighcarb.This iscalled“carb-loading”.Thisvariationoftheketodietisbestforbodybuildersorathletestohelpwithweightlossbuildingleanmass.

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ExerciseonaKetogenicDiet

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Atthebeginningoftheketogenicdiet,youwillnoticethatyourenergyislowerthanusual.That’sbecauseyoutransitiontoanewfuel(ketones).Allyouneedtodoistodrinkenoughwater,replenishelectrolytes,andeatsufficientfat.


Exerciseisawellbeingtoolbeforebeingaweightlosstool.Physicalactivitymakesmostpeoplefeelbetterbyonlygettingamoderateamountoftraining.

Reasonstoexerciseonaketodiet:

Loseweight(bodyfat)

Getinshape

Stayhealthy

Lookgoodandfeelgood

Improvestrengthandflexibility

Buildmuscle

A2014studytestedoff-roadcycliststodeterminethelong-termeffectsoftheketogenicdietonperformanceandexercisemetabolism.Theketogenicdietmadefavorablechangesinbodymassandbodycomposition.

Numerousstudieshaveshownthatketo-adaptedathletesperformedbetteronalowcarbdietandlostasignificantamountofbodyfat.

SeveralrecentstudieshaveshownthatCrossFitathletescanstillperformwellonaketogenicdietwhileimprovingthebodycomposition.

Onestudyfoundthataftersixweeksonaketogenicdiet,menandwomanathletessignificantlydecreasedbodyfatmass(-6.2pounds),maintainedmusclemass,andimprovedoverallperformance.

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http://commons.lib.jmu.edu/master201019/109/

http://commons.lib.jmu.edu/master201019/109/


DangersoftheKetoDiet

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Commonmisinformationaboutketosisisthatpeopleconfuseitwithketoacidosis.

Ketoacidosisisararemedicalconditionthatmostlyhappenstopeoplewithtype1diabetes.Whatyouneedtoknowisthatketosisandketoacidosisarenotthesamethings.

Doeseatingalowcarbdietcauseketoacidosis?

Infact,ketoacidosisisalife-threateningmalfunctionofthebody,whenketoneproductionisimbalancedandexcessive.Itiscausedwhenveryhighbloodsugarandveryhighlevelsofketoneshappensimultaneously.

Thegraphbelowshowsthesignificantdifferenceinthenumberofketonesinthebloodbetweenketosisandketoacidosis.

What’simportanttorememberisthatketoacidosisisnotusuallyseeninhealthyindividualsgoingonaketogenicdietorevensupplementingwithexogenousketones.

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Whathappenstothebody

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Yourbodyisusedtoburnglucoseforenergy.Whenyoudrasticallycutthecarbohydrateintake,yourbodyisconfusedandhastolearnhowtousefattyacidsforenergy.

Whenyourbodyhastodealwiththeemptyglucosestores,ithastocreateanewpackofenzymes.Adaptingtotheketogeniclifestyleandswitchingfromrunningoncarbohydratesasfueltousingfatandketonesarethenewfuelcantakeafewweeks.

Havepatiencetotrulyketo-adaptandrememberallthehealthbenefitsyouwillexperience.Onceapersonisketo-adapted,thebodytendstobalanceoutandregulateallthebiologicalprocesses.

Haveyouevertriedalowcarbdietandfeltsickinthefirstdays?Apartofthetransitioningtorelyingonfatincludessomesymptomslikeheadaches,dizziness,nauseaandfeelinglight-headed.

Mostofthetimeallthesesymptomssuggestalackofelectrolytes,duetothediureticeffectofketosis.Alongwiththeincreasedexcretionofwater,youalsolosemineralsfaster.Stayhydratedandkeepaneyeonthesodiumintake.

Salt-istheanswertobeatingthe“keto-flu”.Usesodiumasmuchaspossibleasitwillhelpwithwaterretentionandwiththekeepingtheelectrolytesatahealthylevel.

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KetoFlu

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Ketoflu,alsocalled‘inductionflu’isthemostcommonsideeffectforketobeginners-itmakespeoplefeelsickafter3-4daysafterstartingaketodiet.Transitioningtoaketogenicdietcanmakeyoutired,dizzy,exhausted,etc.

Themainreasonsfortheketoflu:

1. WithdrawalfromCarbs.Somestudiesshowthatsugars(carbohydrates)areasaddictiveas

cocaineandheroin.Yourbodyisnotusedtoprocessahigherintakeoffatandneedstocreateenzymestobeabletodothis.Inthewithdrawalperiod,manypeople(includingmyself)reportheadaches,irritabilityandincreasedcravingsforcarbs.Tomakethetransitioneasier,youcanstartbyslowlyreducingthecarbintake.Giveyourbodytimetogetusedtothenewfuel.

2. Electrolyteimbalance.AsImentionedbefore,ketohasadiureticeffect.Everytimeyougoto

thebathroom,alongwiththeliquids,youlotsofelectrolytes(sodium,magnesium,potassium).Thefactisthatonceyoureducethecarbintake,yourkidneysswitchfromretainingsalttorapidlyexcretingitalongwithasignificantamountofwater.Whatyoucandotofeelbetteristryingtodrinkbouillonforextrasalt,anddrinkmyketoelectrolytedrinkduringtheday.

Howlongdoestheketoflulast?

Drinkingsufficientwater(bonebroth)andreplenishingelectrolytes,whileeatingmorefatcanrealizemostofthesymptomsoftheketofluinlessthanaweek.Theprocesscantakemoreorlessdependingoneachperson.

Bonebrothalsohelpswithmaintaininganormalelectrolytelevel.Eating1-2cupsofbonebrotheverydayisessentialifyouwanttofeelenergizedwhilefollowingaketogenicdiet.

Thissoupmadeoutofboneshasimpressivehealthbenefits:itreducesjointpain,helpswithmuscle10



https://www.ncbi.nlm.nih.gov/pubmed/23719144


CommonsideEffectsonaKetoDiet

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Transitioningtoaketodietoftencomeswithafewsideeffectsthatareonlytemporary.SomeofthemIexperiencedmyselftoowhenIfirststartedtheketodiet,fiveyearsago.Drinkingenoughwaterandincludinghighinmicronutrientfoodsareagreatwaytomaketheadaptingtoahigh-fatdieteasier.

Readbelowsomeofthemostcommonsideeffectsandletmeknowifyoustruggledwithanyofitandwhatcureyouusedtobeatthem.

MuscleCramps

Musclecramps,usuallylegcrampsareprettycommoninthebeggingofastrictketogenicdiet.Itisasideeffectoftheketodietbeingdiureticandincreasedurination.Tome,itusuallyoccursbynighttime,butothersgetcrampsinthemorning.Whatyouhavetodoistodrinkmorewater,salteverythingandtakeamagnesiumsupplement.

Constipation

Beingnewtotheketodietcancauseconstipation,asyourdigestivesystemneedstimetoadapttothislifestylechange.

Here’swhatyoucandoifyouhavethispossiblesideeffect.

Drinkenoughwaterandincreasethesaltintake.Usually,themostcommoncauseofconstipationinketoisdehydration.Onequickandeasysolutionistomakesureyouaredrinkingwaterandsalteverythingyoueat.

Increasethequantityofvegetablesyouareeating.Makesureyouaregettingenoughvegetablestogethigh-qualityfiber.

IncludePsylliumSeedsHusksinyourdiet.AtrickIuseanddoesmiraclesistohaveonetablespoonpsylliumseedshuskswithalargeglassofwaterintheevening.

HeartPalpitations

Ifyouexperienceanelevatedheartrateinthefirstfewweeksoftheketodiet,it’snothingtoworry.Dehydrationandalackofsaltcancauseanelevatedheartrate.

Iftheproblempersists,youmayneedtoaddapotassiumsupplementtoyourdiet.

ReducedPhysicalPerformance

Sinceyourbodystilltriestoadapttoentirelyworkingonketones,youmayfeelweakinthefirstfewdays.Lotsofstudieshaveshownthatketodietsareeffectiveforenduranceinathletes.

Justbepatient,sticktoeating20-50gramscarbs,increasethefatintakeuntilyougetyourstrengthandenergyback.

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http://amzn.to/2I0ILcl


OtherLessCommonSideEffectsonaKetoDiet

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Somepeopleexperiencelesscommonsymptomsontheketodiet.Mostofthemarerelatedtobeinghydratedandhavingabalancedelectrolytesintake.Makesureyouaregettingenoughwaterandmicronutrients.

KetoRash

KetorashisasymptomIhaveexperiencedmyself.Itappearedallovermychestafterthreeorfourweeksoftheketogenicdiet.FromwhatIhaveread,there’snoexactcauseforprurigopigmentosa(thescientificnameofketorash).Therashwasitchy,redtobrowneczemaalmostpainfulwhentouched.

Theexactcausetheketorashisnotyetconfirmed,butthereareafewexplanations.

Someofthemincludeweightloss,sweating,candidadieoff,foodallergy,etc.Inmyopinion,theketorashistheeffectofthetoxinsthatarereleasedfromfatcellsduringdeepketosis.Thebestthingyoucando,ifyouareaffectedbytheketorashistowearclothesthatabsorbsweatandshowereverytimeafterphysicalactivity.

Tryincreasingthecarbintakeenoughtogetyououtofketosistoseeiftheketorashdisappears.

Breastfeeding

InourFacebookGroup“ketopregnancy-ketomommy”arealotofwomenthathavegreatsuccesswithketoandbreastfeeding.SomeofthemgotpregnantandmanagedtokeepthepregnancyafterbeingdiagnosedwithPCOS.Asabreastfeedingmom,youcaninspirefrom12k+ketomothersthataremakingthegroupasourceofdailymotivation.

IncreasedCholesterol

Theclassiceffectofaketodietoncholesterolisaslightlyincreased,mostlyduetoanelevationofthegoodcholesterol(HDL),loweringriskofheartdisease.

Theincreasedtriglyceridenumbersaretypicalofpeoplelosingweight.Asyougettoasteadyweight,theincreasesinthetriglycerideswillstop.

Thecholesterolprofileimprovesintwomoreways:lowertriglyceridesandlarger,fluffierLDLparticles.

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https://www.facebook.com/profile.php?id=372728849583773


OtherLessCommonSideEffectsonaKetoDiet

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HairLoss

Experiencinghairlosswhitinggoingonanewdietisacommonissue,andit’sonlytemporary.Makesureyouarenotrestrictingyourcaloriesandeatasmuchfatasyouneedtofeelgoodandsatisfied.Eatnutrientdense,deliciousketofoodstoavoidanynutrientdeficiencies.Isuggesttryingtoreducethestress,sleepatleast8hoursandtakeahigh-qualitymultivitamin.

Indigestion

Whentransitioningtoaketodiet,youmayexperienceindigestion,stomachpain,heartburn.Itmightbefrustratinghavingtheseissuessinceyouaremakinghealthierchoicesthanbefore.Trytoincreasethefatintakeslowly,makesureyouarewellhydrated.

Reducedtolerancetoalcohol

Thereisnoapparentreasonforthis,butyou’lllikelytoleratelessalcoholonketo.Drinkingalcoholonaketodietwillalsoslowdowntheweightlossprocess,asthebodyburnsthealcoholbeforeanythingelse.Drinkingalcoholalsoslowstheketoneproduction.

Howtoeatcheaponaketo?

Cleaningyourpantryandmakingspacefornewketostaplesmayseemexpensive,especiallyinthebeginning.Infact,inthelongterm,it’swaycheaperthanyoumaythink.Iwillsharewithyouafewtipsthathelpedmeshopsmartandsavemoneywhilecookingketomeals.

Planyourmealsandmakeshoppinglists.There’snobetterwaytobuyonlythethingsyouneedthanmakingaketomealplanahead.Takealookattheingredientsyoualreadyhaveinyourkitchen,goonlineandfindketorecipesthatyouwillloveeatingthenextweek.Makeashoppinglistwithalltheingredientsyouneed,purchasethemandcook.

Buybargains.Buyinginbulkoftencomeswithextradiscounts.Findingalocalbutchercanalsoreducethecosts.Buycheapercutsofmeat,theoneshigherinfatareusuallylessexpensivethantheleanmeats.Mealprepyourmealsanduseleftoversefficiently.Thiswayyouwillspendlesstimeinthekitchenandsavesomemoney.

Eathomemadeketomeals.Eatingoutcangetveryexpensive.Whencookingathome,it’seasiertoeathealthier,andyouwillmostlikelyusehigher-qualityingredients.Keepyourmealssupersimple.Includeprotein,vegetablescookedinlotsofhealthyfatstokeepyoufullforlonger.

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FAQ

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Whatcarbsarenotallowed?

Allgrains(wheat,oats,rice,etc.)

Mostfruits

Processedfoods

SweetenedandSugaryDrinks

“Low-fat”labeledproducts

SweetAlcoholicdrinks(beers,cocktails,flavoredliquors)

Starchyvegetables

Legumes(beans,chickpeas,etc.)

PastryProducts

HowcanItrackmymacros?

Manypeopleuseanonlineapp.IloveusingMyFitenssPaltotrackmycarbintake.Ithelpsyoutokeeptrackofalltheketomacrostomakesureyouareeatingenoughtoreachyourgoals.Ifyouaren’tusedtotrackingeverythingyoueat,itmaytakealittletoconfiguretheappandunderstandhowtouseit.

Icheatedandbingedoncarbs.WhatcanIdo?

Gostraightbackontrack,eatketofoodsanddon’tweighyourself.Thetemporaryweightgainisbecausewhenyouareeatingmorecarbs,yourbodyretainsmorewater.

Tryfindingoutwhatcausedyoutogiveuptheketodietandmakesomefatbombstocontrolyourcravings.Ifyouhavetroublestickingtheketodietalone,considerjoiningmyKetoforAcceleratedFatLossCommunity.

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Iamvegan/vegetarian,canIstilldoaketogenicdiet?

It’sabsolutelypossibletofollowaketogenicdietasavegetarianorvegan,butitinevitablyrequiresmorespecializedattentionthanastandardketogenicdietthatincludesanimalproducts.Avegandietneedsforsurespecificsupportwithsupplements.

Iamallergictoeggs/avocado/dairy,etc.,canIfollowaketodiet

Yes,youcanfollowthedietwithoutanyofthefoodsyouareallergicto,oryoujustdon’tlike.Manypeoplegodairy-freeforhealthreasons.Therearenoexactrules,andyoucancreateyourownketomealplanbasedonyourcurrenthealth.Aslongasyouarekeepingthecarbsattheminimum,moderatetheprotein,andupthefatintake,youwillbeinketosis.

DoIneedtoworkoutonaketodiettoloseweight?

Whilesomepeoplehavegreatsuccesslosingweightwithoutworkingout,includingsomephysicalactivitycanbebeneficialforyourhealth.Movingyourbodywillincreaseyourbody’smetabolism,andalongwithanutrient-denseketodiet,you’llseeexcellentresultsandkeeptheweightoffforgood.

Help!I'vehitaweightstall.WhatCanIdo?

Achaoticlifestylewithalotofstress,poorsleep,lackofexercisecanslowdowntheweightlossprocess.Keepinmindthatweightlossisnotalinearprotocolandthescaleisn’talwaysthebestmeasureofprogress.Youmaynotseeanyresultsonthescale,butifyourclothesarelooserthanbefore,you’reontherighttrack.Allyouhavetodoistokeepgoingandnotgiveup.Makesureyourmacrosarecalculatedaccordingtoyourcurrentstatusandwatchoutforanyhiddencarbsyoumaybeeating.

Youcanalsoreadamoredetailedlistofwhyyouarenotlosingweightonaketodietonmyblog.

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https://www.lowcarbspark.com/11-reasons-you-are-not-losing-weight-in-keto/


KETOFORACCELERATEDFATLOSSPROGRAM

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HowitWorks?

1. PurchasetheKetoProgramhere.

2. ReceiveinstantaccesstoallthefilesincludedalongwithaninvitationtojointheFreeKetoCoachingGroup.

3. Downloadallthefilesyoureceivedbye-mail.

4. Startcookingandshareallyourmealphotos,struggles&achievementswithmeandthegroup.

5. TagmeonInstagram@LowCarbSparkor#KetoforAcceleratedFatLosssowecaninspiremorepeopletogethealthy.

EACHMEALPLANCONTAINS

✓4weeksofMouthwateringRecipesMealPlan

✓Allmacroscalculatedforacceleratedfatloss

✓WeeklyShoppingLists

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✓Easytofollow,singleservingsrecipeguide

HowitWorks?

1. PurchasetheKetoProgramhere.

2. ReceiveinstantaccesstoallthefilesincludedalongwithaninvitationtojointheFreeKetoCoachingGroup.

3. Downloadallthefilesyoureceivedbye-mail.

4. Startcookingandshareallyourmealphotos,struggles&achievementswithmeandthegroup.

5. TagmeonInstagram@LowCarbSparkor#KetoforAcceleratedFatLosssowecaninspiremorepeopletogethealthy.

EACHMEALPLANCONTAINS

✓4weeksofMouthwateringRecipesMealPlan

✓Allmacroscalculatedforacceleratedfatloss

✓WeeklyShoppingLists

✓TheUltimateStart-UpGuide

✓Easytofollow,singleservingsrecipeguide

✓AccesstoourprivateFacebookgroupforFREEcoaching,support,motivation,andamazingketocommunity

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✓Printablemealplannerorganizertotrackyourprogress

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