Click here to download your free printable guide and weight loss tracking diary.

To set yourself up for success:

• Declutter your kitchen: Remove high-carb foods like bread, pasta, rice, sugary snacks, and sugary drinks.
• Stock up on keto staples. Download free list of keto foods.

Plan meals ahead of time: Use your 30-day plan to schedule meals for the week.

Batch cook: Prepare meals in advance to save time. Cook large portions of proteins and vegetables, then store them in containers for easy access.

Reduce carbs to 20–50g per day.

Eat plenty of healthy fats (avocados, olive oil, nuts) and moderate protein.

Stay hydrated by drinking lots of water.

Supplement electrolytes: Add salt to your meals or take magnesium and potassium supplements to prevent fatigue and muscle cramps.

Accelerate weight loss with keto gummies:

Keto Burn+ Gummies (Morning): With BHB ketones, L-Carnitine, and Green Tea Extract, these gummies help kickstart fat burning, boost energy, and speed up ketosis. Take in the morning to fuel your day.

Keto ACV Gummies (Before Lunch): Combining ACV and BHB ketones, these gummies curb cravings, stabilise blood sugar, and maintain energy. Take before lunch to stay on track.

Keto Sleep+ Gummies (Before Dinner): With ACV, BHB ketones, and cortisol-reducing ingredients, these gummies improve sleep, reduce stress, and support overnight fat burning. Take before dinner for optimal recovery.

Tracking your progress is essential to stay motivated and ensure your keto journey is working effectively. Use these methods to monitor results and adjust as needed:

1. Use the Printable Guide: Start with the traditional method of tracking using pen and paper.

2. Measure Ketones (Most Accurate):

• Use a blood ketone meter for precise readings. This method measures the level of BHB (ketones) in your blood, offering the most reliable results.
• How to test: Test in the morning (fasted) or after 2–3 hours of no food to get an accurate snapshot of your ketosis level.
• A ketone reading of 0.5–3.0 mmol/L indicates you're in optimal ketosis.

3. Use a Keto Breath Meter: For a less invasive option, a keto breath meter measures acetone levels in your breath, another reliable indicator of ketosis.

• When to test: Test in the late morning or early afternoon, at least 2 hours after a meal.
• This is a great reusable tool to track ketone levels on the go (and yes, we sell them too!).

4. Track Your Weight:

• Weigh yourself at the same time every day, ideally in the morning after using the bathroom and before eating or drinking.
• Keep in mind that weight fluctuations are normal due to water retention, so focus on weekly trends rather than daily changes.

5. Take Before and After Photos:

• Take photos in the same outfit, under similar lighting, and from the same angles (front, side, back).
• Compare every few weeks to see visible changes, which can be a great motivator when the scale isn’t moving as much.

When starting a keto diet, some people experience "keto flu," a temporary set of symptoms caused by the body adjusting to using fat instead of carbs for energy. Symptoms may include fatigue, headaches, brain fog, irritability, nausea, and muscle cramps. This is typically due to electrolyte imbalances, dehydration, and a lack of carbs.

Here’s how to prevent and manage keto flu effectively:

1. Stay Hydrated:
Your body loses more water when starting keto because glycogen stores (which hold water) are depleted. Drink plenty of water throughout the day to stay hydrated. Aim for at least 2.5–3 litres per day.

2. Replenish Electrolytes:
Electrolyte imbalances are a major cause of keto flu symptoms. To feel better, replenish these key electrolytes:

• Sodium: Add extra salt to your meals or drink salted broth. Aim for 3000–5000 mg of sodium daily.
• Potassium: Eat potassium-rich, keto-friendly foods like avocados, leafy greens, and salmon.
• Magnesium: Include foods like nuts, seeds, or supplements to prevent muscle cramps and fatigue.

3. Use Keto Gummies with Electrolytes:
Keto gummies can be a convenient and powerful tool to combat keto flu while supporting ketosis.

These gummies not only replenish electrolytes but also help your body stay in ketosis, making them a convenient solution for easing keto flu symptoms.

4. Gradually Lower Carbs:
If keto flu symptoms are intense, consider easing into keto by gradually lowering your carb intake instead of going from high carb to very low carb overnight.

5. Eat More Fat:
Boost your fat intake to give your body plenty of energy during the adjustment period. Healthy fats like avocado, olive oil, butter, and coconut oil can help reduce energy dips and fatigue.

6. Get Rest:
Your body is adjusting to a new fuel source, so give it time to adapt. Avoid overexerting yourself during the first week and prioritise good sleep to help your body recover.

What to do when weight loss progress slows down

After an initial phase of rapid weight loss (mostly water weight), fat loss will slow to a steady pace. This is normal and indicates your body is adjusting. Over time, you may experience a plateau due to metabolic adaptation.

How to Overcome Plateaus:

• Gradually increase your caloric intake through reverse dieting to reset your metabolism without regaining weight.
• Incorporate carb cycling or refeed days to stimulate your metabolism. Adding 1–2 days a week of higher carbs (80–100g from whole foods) can break plateaus.
• Increase your protein intake and focus on strength training to preserve muscle mass and support a higher basal metabolic rate.

Be flexible

As you reach your goal weight or adapt to the keto lifestyle, you may find strict keto too restrictive. This is a good time to experiment with:

• A low-carb maintenance phase, adding 50–100g of carbs daily from clean sources while monitoring your body's response.
• Reintroducing specific foods (like legumes or whole grains) slowly to see how they impact your energy and weight.