Decrease the amount of carbohydrates and sugars you consume and start to incorporate a bit more healthy fats and protein into your daily food intake (avocados, salmon, eggs, butter, coconut oil, full-fat dairy, pork, beef, chicken, etc.) while drinking plenty of water. Start taking any of our diet supplements along with any other supplements you wish to take. Organize your foods so you’re prepared to do the keto diet successfully.

Keep taking our supplements while you add more keto-appropriate foods, depending on the specific diet you have chosen to follow. Always drink plenty of water to facilitate this dietary adjustment and prevent dehydration. The sooner you reach ketosis the quicker weight loss will occur. Check your ketones to see when you have reached the proper levels and make any adjustments necessary as you progress. Full ketosis means your body is burning fat for energy and not any muscle tissue; light exercise can help with this. Be sure to follow your diet as outlined and keep track of how you’re feeling as you progress. Also keep an eye on your sodium, potassium, and magnesium to be sure you’re maintaining proper levels.

There are several ways that people choose to do the Ketogenic Diet and what works best for you is an individual decision. Below we have put together a list of foods that are appropriate for the keto diet along with the nutritional information needed to accurately account for calories, fat, carbs, and protein.

Continue with our supplements for appetite suppression while you very slowly begin to incorporate more calories and protein into your diet…still keeping carbs and sugar low. Keep a close watch how many calories you consume and get exercise for muscle gain…increasing carbs again but only for workouts. Always be sure to stay well hydrated and begin to transition to a “low carb” diet that’s not fully the ketogenic diet. Eat more of a Diabetic diet with healthy protein and fats, low carb and sugar options in vegetables, grains, and fruit, while still avoiding added sugar. This phase will help you understand what foods you can have to help keep the weight off and what items need to be limited, if not completely avoided.

This phase is essentially “the rest of your life” where you can use the information you learned from your ketogenic diet experience and the stabilization process while continuing to take our supplements. You are free to continue to eat a more relaxed form of the keto diet that works better for long-term maintenance, try Intermittent Fasting, or eat a more Diabetic diet to reduce carbs and sugars in general.

The Ketogenic Diet does still require exercise in order to see weight loss. The key is to select foods with relatively low to moderate calories but more fats in order to achieve ketosis. You can be in a state of ketosis for an extended period of time as a lifestyle choice (with healthy nutrient balance) or you can do the protocol for a shorter duration for weight loss. It can take about two weeks to reach a proper state of ketosis so patience is necessary. Once you lose your desired weight you can modify the diet for a more normal balance of foods to maintain your weight.

This plan requires a lot of control and discipline over your diet but the rewards can be great. Careful food selections along with proper weighing, measuring, and nutrient calculations are key to success. When in ketosis you tend to lose salt so it’s generally advised to have a bit more salt (sodium) daily, unless you have specific salt-related health issues. As always, please consult with your doctor regarding the specifics of your personal health situation before beginning the ketogenic diet or any diet regimen. With particular regards to kidney, liver, thyroid, or cholesterol issues or if you take any medications that might not allow for such a specific protocol.

The Fat, Carbs and Protein values below are measured in grams.

• BEVERAGES/LIQUIDS/MISC.
• Water: still or sparkling; a staple on the diet for proper hydration
• Coffee: black without sweeteners/flavorings of any kind
• Tea: black or green are best
• Alcohol: best avoided, but hard liquor is the best choice; no beer or wine; slows weight loss
• Broth: organic is best, watch for added sugars & check the nutritional facts for details
• Flavorings: packets flavored with stevia are fine in moderation; allowed citrus items are best
• Artificial Sweeteners: Stevia, Xylitol, Erythritol, Cucralose, Sweet n’ Low (saccharin); use all sparingly
  (known to be sweeter than sugar; can cause sugar cravings on the diet)

• Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties
• Condiments: low/no sugar is best (carefully read labels & account for ingredients); use sparingly