keto diet · every diet focuses on three macronutrients: fat, carbohydrates, and protein. with any...

KETO DIET The Basics

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THE KETO DIET: THE BASICS

TABLE OF CONTENTS:

Introduction 3

Basics of the Keto Diet 4

Keto Diet Goals 8

Getting Started 9

Food Shopping 10

Shopping List 10Keto Food Pyramid 11

Supplies 12

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Tips For Success

Foods To Enjoy

Foods To Avoid

Using Your KVA (Keto

Virtual Assistant)

Foods I Enjoy Worksheet

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THE KETO DIET: THE BASICS28 DAY KETOCHALLENGE

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INTRODUCTIONTrying to find information on the Keto Diet is overwhelming. Within minutes, you are lead to a multitude of websites, all giving you pages upon pages of guides, tips, and facts. If you are anything like me, it’s easy to get overwhelmed and bench this diet project of yours.You’ll pick it up in a few weeks, when you have the time to sort through everything that has just ap-peared. Or, you’ll choose a different fad diet, something simple, and start again. Maybe you’ll sort through the info, start with what seems like the beginning, and spend time researching later to figure out what you’ve missed. Luckily, you don’t have to do that anymore.

In this guide, you’ll find a simple and easy way to start to Keto Diet, enter Ketosis, Maintain Ketosis, and get the results you are looking for.

As you start with this “Basic Guide,” spend some time determining what your Keto Diet goals are. Many people are drawn to the Keto Diet as a weight loss diet. Others, want to increase their mental and physical energy. Even those who want to control health issues, like epilepsy, diabetes, and cancer, use this diet as an aid. As you go through this guide, it will be important to keep your Keto Diet Goals at the font of your mind.

This guide will give to you an easy overview of what you will be doing, what you should ex-pect, what you will need to purchase, and what you need to get started.

In all honesty, the first 14 days won’t be easy. You will be training your body to work in a new way. You will be depriving your body of what it thinks it needs and you will experience the Keto Flu and carbohydrate deprivation. Follow the steps laid out in this guide to maximize your chances of being successful.

When you start to experience the negative, and “not-so-fun” initial side effects, don’t give up! The fact that you’ve gotten this far is an achievement in itself. You have committed to living a healthier lifestyle, and are ready to take the next step in your health and wellness journey. You are so close to reaching that next level!

Like every diet, the Keto Diet can be specialized and made to fit your personalized diet goals. In this guide, we will focus on the most basic plan, the Standard Keto Diet (SKD). This is great starting point, and should be your guide for at least one year. After you have mastered the SKD, you can transition to other variations of the diet should you choose.


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BASICS OF THE KETO DIET

In 1924, Dr. Russell Wilder developed the Ketogenic Diet at the Mayo Clinic. The diet was created to treat epilepsy patients, and did so fantastically! When new anti-seizure medications surged in the 1940s, the diet fell out of fashion, but was still used to treat patients who received no relief from the medications.

The creation of the diet came from a breakthrough where doctors realized that eating High-Fat, Low-Carb (HFLC) diet produces the same ketones as your body produces while fasting. In test groups, the groups eating the HFLC diet were much more successful than the fasting patients, as the HFLC patients got to eat until they were full and satisfied!

From this, the ketogenic diet was created. It is a HFLC diet that allows your body to produce ketones, and mimic the positive effects of fasting, while eating to your heart’s (and stomach’s) content!

Where It Started

Dr. Russell Wilder


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WHAT IT IS?

Your body is equipped to run on two different energy sources: glucose and fat. Normally, you eat a large amount of carbohydrates, which are converted by your body into glucose. This glucose is either used as fuel, or is stored as fat. The Keto Diet significantly cuts the intake of carbohydrates in your diet, and increases your consumption of fat. By doing this, your body becomes depleted of glucose, and has to find a new source of energy.

Once your body is depleted of glucose, it begins to produce ketone bodies. These ketone bodies or, ketones, supply your organs and body with energy. Once you have traded these energy sources, your body will go into a state of Ketosis. Ketosis is the state where your body is being fueled by the fat that you are eating.

Interestingly, once your body starts to produce ketones, and using fat as an energy source, your body’s fat-burning ability increases. This energy source fuels your entire body, and is actually preferred by your including your brain.


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WHO IS THIS FOR?

The Keto Diet requires conscious decisions on your part to maintain your progress. You have to enjoy savoury, high-fat foods, and have strong self-discipline. If you choose to cheat, like most diets, you will end up gaining weight. If you have self-discipline, and like avocado, this diet may be for you!

There are many reasons to choose the Keto Diet. See “Keto Diet Goals” for a deeper look.

WHO IS THIS NOT FOR?

Plain and simple, this diet is not for everyone. As with any new diet, you should always consult your doctor before starting.

PREGNANT WOMEN Prolonged maternal ketosis has been associated with development problems for the baby which could affect brain development or increase the risk of neural tube defects such as spina bifida.

As the risk of harming the baby from being in ketosis during pregnancy is too high, a ketogenic diet is not recommended by doctors.

BREAST FEEDING WOMEN There is a lack of studies on the safety of the keto diet while breastfeeding. For this reason, it is not advisable to start the keto diet if you are breastfeeding.

IF YOU ARE TAKING:• Insulin• Sulphonylureas(glibenclamide,

gliclazide, glimepiride, glipizide,tolbutamide)

• Glinides(nateglinide, repaglinide)


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WHAT DOES THE KETO DIET MEAN FOR ME?Every diet focuses on three Macronutrients: Fat, Carbohydrates, and Protein. With any diet, you will cut one of these “Macros” to lose weight, build muscle, increase blood flow, or whatever the goal of the diet may be. The Keto Diet focuses on drastically reducing your carbohydrate intake, and increasing your consumption of fat.

By cutting your carbohydrate intake, and increasing your consumption of fat, you will be putting your body into a state of ketosis (See the “Ketosis Guide” for a more in depth look at this process). To do this, you will be eating a diet of:

Refer to the Macro Guide for a more in depth view of Macro-Nutrients and how they will play a role in your Keto Diet.

Along with tracking your caloric intake, and keeping to your daily macro goals, you will need to test your body regularly to determine if you are in a state of ketosis. This will require either urine, blood, or breath tests.


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KETO DIET GOALSKeto diet goals, and the benefits of the keto diet, are one in the same. Though you will get to experience all of the benefits of the Keto Diet, it is important to define your diet goals as you start you Keto journey. Reminding yourself of your goals will help you through hard times, tough cravings, and weak moments. Your goals will also make a difference in determining different aspects of your diet, like what ketone levels you should be achieving, and which type of Keto Diet is best for you.


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GETTING STARTED:FOOD SHOPPING Going from a standard diet, to a keto diet will be a big transition. You will be shifting your way of thinking about food, meals, and health. You will most likely be throwing out most of the food in your pantry, and starting your shopping a new.

Your first few shopping trips will be pricey. The oils and fats that you will be adding into your diet are pricey. Luckily, they last longer than most foods, so the cost evens out over the life of the product. Though it will be more expensive, always opt for the purest form of whatever you are buying. Grass-fed, organic, free-range or wild caught should always be purchased.

You will want to plan your week with either a meal plan you make, or a pre-made meal plan. See “Making Your Own Meal Plan” for tips and tricks. Once you have an idea of what you will be eating, it is important to determine exactly what you will be buying. Though you have been grocery shopping for years, shopping on Keto is very different. It is easy to feel lost in a grocery store, while you search for items you have never purchased before!

You will also be susceptible to cravings. Any store is full of foods that you will want, even though they aren’t good for you, or allowed on the Keto Diet. Having a plan in place will help you to locate the foods you are looking for, and avoid those dangerous aisles full of carb- and sugar- filled treats. Using the Shopping List on the Next Page, plan your trip before you leave for the grocery store. Set strict rules for what is and isn’t acceptable to purchase. Keep in mind that if you buy it, you will eat it!

Using the Keto Food Pyramid on the page following your Shopping List, plan your Fats first, then Proteins, and finally Carbs. Remember, your diet will consist of:

80% Fat | 15% Protein | 5% Carbs


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KETO FOOD SHOPPING LIST (circle your favorites!)VEGETABLES

MEATS

FISH

NUTS AND SEEDS

HERBS AND SPICES

SEA FOOD

DRINKS

ORGAN MEATS

LEGUMES

DAIRY

OTHER

FATSFAT 80%

PROTEIN 15%

CARBS 5%

FRUIT

• Arugula (Rocket) • Artichokes • Asparagus• Bok Choy• Broccoli• Brussels Sprouts • Butterhead Lettuce • Cabbage• Carrots Cauliflower• Celery• Chard• Chicory Greens Chives• Cucumber • Dandelion Greens • Eggplant (Aubergine) • Endives• Fennel• Garlic• Jicama• Kale• Kohlrabi• Leeks• Leafy Greens (Various Kinds)• Mushrooms (All Kinds) • Mustard Greens • Okra• Olive• Onions• Parsley• Peppers (All Kinds) • Pumpkin• Radicchio• Radishes• Rhubarb• Romaine Lettuce• Scallion Seaweed (All Sea

Vegetables) • Shallots • Spaghetti Squash • Spinach• Swiss Chard • Tomatoes • Turnip • Greens • Watercress• Zucchini• Kimchi• Sauerkraut

• Beef• Bison• Chicken• Deer• Duck• Elk• Goat• Goose• Lamb• Moose• Pheasant• Pork• Quail• Rabbit• Sheep• Turkey• Veal• Wild Boar• Wild Turkey

• Anchovies• Bass• Cod• Eel• Flounder• Haddock• Halibut• Herring• Mackerel• Mahi Mahi• Orange Roughy• Perch• Red Snapper• Rockfish• Salmon• Sardines• Talapia• Tuna (including Albacore)• Sole• Grouper• Turbot• Trout

• Almonds• Hazelnuts• Macadamia Nuts• Pecans• Pine Nuts• Pistachios• Pumpkin Seeds• Psyllium Seeds• Sesame Seeds• Sunflower Seeds• Walnuts• Cashews• Chia Seeds• Various Nut Butters• Hemp Seeds

• Basil• Italian Seasoning• Chili Powder• Cayenne Pepper• Curry Powder• Garam Masala• Cumin• Oregano• Thyme• Rosemary• Sage• Turmeric• Parsley• Cilantro/Coriander• Cinnamon• Nutmeg• Cloves• Allspice• Ginger• Cardamom• Paprika• Dill

• Abalone• Caviar• Clams• Crab• Lobster• Mussels• Oysters• Shrimp• Scallops• Squid

• Almond Milk• Broth (chicken, beef, vegeta-

ble, bone)• Cashew Milk• Club Soda• Coconut Milk• Unsweetened Coffee• Herbal Teas• Lemon and Lime Juice (small

amounts)• Seltzer Water• Sparkling Mineral Water• Unsweetened Tea• Water

• Bone Marrow• Heart• Kidney• Liver• Tongue• Tripe

• Green Beans• Peas

• Ghee

• Mayonnaise (made with good oils – see list of fats)

• Pickles• Cod Liver Oil (Fish Oil)• Cacao Nibs• Cacao Powder • Vinegars • Eggs (of any animal)• Shredded Coconut• Mustard• Hot Sauce (check ingredients)• Vanilla Extract• Coconut Flour• Gluten-Free Tamari Sauce• Coconut Aminos• Fish Sauce • Gelatin • 100% Dark Chocolate• Stevia (only small amounts)• Monk Fruit / Lo Han Guo• Almond Flour/Meal

• Avocado Oil• Cocoa Butter• Coconut Butter• Coconut Oil• Duck Fat• Ghee• Lard (non-hydrogenated)• Macadamia Oil• MCT Oil• Olive Oil• Palm Shortening• Red Palm Oil• Sesame Oil (small amounts)• Tallow• Walnut Oil (small amounts)

• Avocado• Blackberry• Blueberry• Cranberry• Lemon• Lime• Olive• Raspberry• Strawberry

• Sausages• Deli Meat• Hot Dogs• Pepperoni• Salami• Bacon• Pork Rinds• Beef Jerky


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THE KETO DIET: THE BASICSTHE KETO DIET: THE BASICS28 DAY KETOCHALLENGE

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SUPPLIES FOR YOUR KETO DIETThe final step in getting ready for your Keto Diet, is to ensure you are stocked with the proper tools and supplies for success!

Below is a starter list of what you will need for your diet. You can add to and subtract from this list based on your personal needs:

Ketogenic Diet Shopping List

Ketone Urine Test Strips

• Purchase at your localdrugstore

• Found with the diabetessupplies

Magnesium Supplements

Potassium Supplements

Men’s or Women’s Multivitamin

Your Keto Virtual Assistant

• See "how to use" below

A kitchen scale

• You can find aninexpensive one onAmazon

Food/ Calorie Tracking App

• Like My Fitness Pal

A full set of measuring cups and spoons

Water, water, water


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TIPS FOR SUCCESS

Avoid any processed foods. Instead, choose all natural foods.

Always opt for Organic, Grass-Fed, Free-Range or Wild-Caught.

Record Everything you Eat. Even something as simple as a new sauce or supplement can throw you out of Ketosis. Tracking everything you ingest will allow you to retrace your steps!

Don’t start your keto diet during times of stress in your life. If you are in the middle of a move, have a big project due at work, or are quitting smoking (just to name a few), wait until you have settled to start your Keto Diet.

When you think you have had enough water, DRINK MORE!!

Get rid of all carbs and processed sugars in your house/pantry. When those cravings kick in, it’ll be much easier to fight them this way.

Avoid eating too much protein, because the body will convert it to glucose.

Remember, sugar and carbs both become glucose. High Sugar = High Carb

Test your Ketone levels regularly.

Start on Magnesium Supplements immediately.

Take the time to plan and prepare for your week. Knowing what you will be preparing will help as your craving kick in!

Remember your Keto Diet Goals. As times get tough, remind yourself why you are doing this!

Don’t give up! You can do this!


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WHAT CAN I EAT?FOODS TO ENJOY!One of the great benefits of the keto diet is that you can eat a lot of food that is restricted or prohibited on other diets. Food that we have been told is “bad” may not be on this diet. Who knew you could eat bacon and eggs and still lose weight!

The following is a starter list of healthy fats you can eat on the keto diet. Some of these, as noted, still need to be eaten in careful moderation, while others have no limit.

As a beginner, you should have more than 20-30 grams of carbohydrates per day, to enter and maintain ketosis. Once your body is used to ketosis, this amount can be further lowered depending on your purpose for practicing the ketogenic diet.

AvocadoAvocado is the perfect super food on the keto diet plan. If you like avo-cado, it will quickly become a staple of your diet! It can be eaten alone, made into an easy and tasty guac, or added to many dishes, bringing the to the next level!. It is easy to use and is great in a variety of salads, spreads and for a delicious topping on cooked meals.

Egg YolksEgg yolks are rich in fats and are easy to prepare. In order to keep pro-tein intake under control, you will want to skip the egg whites. Eat free range and organic eggs whenever possible to get the maximum nutrient benefits.


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Fatty FishThere are plenty of fish to choose from like salmon, mackerel, tuna, flounder, had-dock, halibut, trout, grouper, and several more!

Macadamia/Brazil NutsThese nuts are especially suited for Keto because they have a low carb and protein density. A small portion of nuts can also be good for snack-ing but be careful not to overdo it.

LardStudies have shown that animal fats, like lard, are very stable at high cooking temperatures. It’s also commonly known that these fats bring great flavors to your meal! Avoid hydrogenated lard, as it contains artificial trans fats.

ButterAnother staple on the Keto diet, butter is great for cooking as well as con-suming as is. Organic, free range, grass fed butters are the best. Try to get unpasteurized butter when you can

GheeClarified butter, or ghee, is one of the purest forms of fat. It is rich in healthy fat and has almost no carbs. Buy organic ghee whenever possible. Ghee can also be made by heating butter in a pan and letting it bub-ble briefly. Strain the melted butter into a clean con-tainer and you have your very own ghee.


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Coconut ButterCoconut products are becom-ing popular because of their heart-healthy properties.

PeppersPepper are nutritious and pack a lot of flavors. Though they are a great addition to your Keto Diet, you will need to be sure to eat them in mod-eration. Always measure your portions and count carbs.

LemonLemon juice also helps with digestion. Lemon is great at maintaining the pH level of the body. You will need to limit your consumption of lemons so you don’t go over your carb count.

Bone BrothBone broth is one of the few things that can be had as much as you want. Its low carb and protein content make it ideal for keto consump-tion. It is great for filling up and leaves a sense of fullness. Make broth and keep it for emergencies like when hunger strikes. Avoid vegetable or lentil broths as they may contain too many carbs.


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Coconut MilkStick to organic coconut milk, free of additives. It is a good milk re-placement in the keto diet plan. As long as macronutrient ratios are maintained, coconut milk can be an integral part of keto diet plan.

Olive Oil This oil is fantastic for keto diets. It is versatile and can be used in a variety of ways, like light cooking, making vinaigrettes or simply to driz-zle on salads and fish. Olive oils are best for cold use. Heating olive oils may cause release of free radicals which are unhealthy and toxic for the body.

Coconut OilCoconut oils are full of healthy fats and make for a great addition to your keto diet plan. Buy organic coconut oils whenever possible to get the maximum MCT fats.

Macadamia OilAlthough Macadamia nuts and oils can be expensive they are a good inclusion in your arsenal of keto friendly ingredients. Apart from being heart healthy, Macadamia nut oil is also great for the skin and hair.

Avocado OilAlthough Avocado Oil’s ratio of Omega 6 and Omega 3 is on the higher side, it still a good inclusion in the keto diet plan.


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MCT OilSupplements for MCT oil can be purchased online. Buy organic and reputed brands of MCT oils. MCT are the type of fat that is quickly pro-cessed to ketones. Pure MCT oils are not present naturally and they are extracted from natural sources to get concentrated MCT oil.

SpinachSpinach is rich in Magnesium, something that several keto friendly ingredients lack. It does have a lot of naturally occurring sodium so be mindful of that while eating it. Spinach is a great filler while being lean on carbs.

BroccoliBroccoli is one of the few vegetables that are easy to include in you keto diet. Pair with fats and proteins, to make a healthy meal. Broccoli is lean on carbohydrates and is rich in several micronutrients.

HerbsHerbs are a part of keto diet plans since they are very lean on carbs and have excellent flavor profiles. These can be used to spruce up dishes. For example, the same fish, cooked with different herbs, is a totally different meal!


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CoffeeCoffee with just a bit of full fat, un-sweetened cream works on keto. Excessive coffee drinking on the keto diet is probably not a good idea. Be careful: It is easy to exceed your dai-ly fat limit by consuming too much cream! Also, no sugar allowed!

BerriesBerries are full of antioxidants and are superfoods. They are one of the very few fruits that are keto friendly, though it is still necessary to moni-tor the consumption of berries due to their carb content.

Green Beans and PeasGreen beans and Peas are one of the few legumes that are rich in fats. They have also been linked to protecting the brain function from aging.

OlivesOlives are great treat on the keto diet plan. Canned olives, and olives that have been “stabilized” are generally deficient in these great nutri-ents. Dried olives and brined olives tend to retain most of their nutrients.


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FOODS TO AVOIDThe Keto diet allows you to eat many of the foods you usually would cut out of your diet, should you want to lose weight. Of course, there are still foods you will need to avoid on the Keto Diet. These include, but are not limited to:

To determine if a food is acceptable or “allowed” on the keto diet, take a moment to look at the Nutritional Information. Do the macros fit within your daily goals? If no, put it down. If yes, will the macros you will be consuming leave you with enough remaining macros to stay full the rest of the day? If no, put it down. If yes, it the product natural and unprocessed? If your food has passed these tests, you are good to eat it! If not, Put It Down!

X Sugary Foods

X Processed Foods

X Most Grains and Starches

X Brown, black, or white rice

X Fruit

X Beans or Legumes

X Root Vegetables and Tubers

X Low-Fat and Sugar Free Diet foods or Nutrition Bars

X Condiments and Sauces

X Beer, wine, or sugary cocktails

X Soda, Flavored Waters, and Juices

28 DAY KETOCHALLENGE

Using Your Keto Virtual AssistantNOTE: Your KVA only works with realistic human measurements. Putting in random numbers or trying to “play” with it will likely result in crazy outputs.

Your Keto Virtual Assistant is a very powerful tool and is quite easy to use. There are basically 2 different scenarios it covers: Maintenance/Mental Performance and Weight Loss/Transformations.

To use it correctly, the only thing you’ll really need is a cloth tape.

Step 1: Get your current weight

Step 2: Use the cloth tape and measure your waist measurement at your belly button

Step 3: Use the cloth tape and measure your shoulder measurement about halfway b between your chest and your collarbone (the widest part)

Step 4: Put these 3 measurements in your KVA

Step 5: Estimate your daily activity levels

Step 6: Repeat next week, preferably at the same day and time

Understanding Your ResultsYour KVA calibrates your results based on your muscle mass (shoulder measurement) and fat mass (waist measurement) as well as your estimated metabolic rate.

Maintenance calories: If you are only looking for the “performance” aspects of Keto like improved mental performance, etc, you’ll use this number to adjust the calorie load of each meal (if needed). For weight loss, this number represents the calorie load you’ll be at when you attain the body you want at the end of your transformation. This number is your HIGH number and the threshold you should strive to stay at or below.

Target calories: For transformations/weight loss, this is your low number. Do not go below this. Also, as you change, this number will increase as the less fat you have, the less available body fat becomes for use as energy. So your low threshold will scale up as you go along. This is one of the major mistakes of weight loss is trying to access more fat than is possible which leads to lethargy and mostly frustration as the scale and your measurements will not move any faster if you go below these levels.


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Suggested Protein Intake: For Keto, it’s advisable to stay right around this number to stay in ketosis. Too low effects recovery. Too high takes you out of ketosis. This number is “just right

Suggested Carb Intake: This is the number you should not go over to stay in ketosis for your body size and shape.

Suggested Fat Intake: The low number is the estimated fat intake based on your “target calories”. If you’re just looking for maintenance, use the high number

Ideal Waist: This is the end. Based on the best available research on physical attraction and the shape of health, there is no reason for you to go under this waist size. This is where you’ll end up should you decide to “take it all the way”

Ideal Shoulders: An optional metric should you decide to engage in resistance training (you should) based on the best available research on physical attraction and the shape of health.

Ideal Hips: This optional measurement is for women only who are interested in shape of health and/or physical attraction.

Daily Water Weight Fluctuation: Your water weight will change on a day to day basis based on a number of factors including hydration levels, menses, and amount of carb intake. Weight loss is not linear and this number represents part of the “noise” you should be aware of.

CONCLUSIONNow that you have an understanding of the basics of the Standard Ketogenic Diet, you are ready to start on your Ketogenic Journey! It is recommended to read the additional guides along with this guide, to ensure you have a full understanding of the key aspects of the Keto Diet. Once you are educated in the key aspects, use the additional guides as needed throughout your journey.

You are making a great choice for your health and wellness in starting the Ketogenic Diet.

Good Luck!


THE KETO DIET: THE BASICSTHE KETO DIET: THE BASICS28 DAY KETOCHALLENGE

MY KETO DIET GOALS ARE:

CURRENT WEIGHT:

5 FATS I WILL START WITH:#1#2#3

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#1#2#3

#4#5

FATTY PROTEINS I WILL START WITH

keto diet · every diet focuses on three macronutrients: fat, carbohydrates, and protein. with any...

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