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Your new personalised weight loss plan

If you're a woman in your 30s with unwanted weight gain, this plan is for you. Burn off the fat and keep it off by targeting the root causes. Continue reading if you experience these issues:

Hormonal Changes & Imbalances

In your 30s, you will notice some changes that affect your weight and overall health due to hormones. Here’s what’s going on:

  1. Reproductive Hormones: Your estrogen and progesterone levels can fluctuate, especially as ovulation changes in your 30s. This can lead to irregular periods and some extra weight.
  2. Stress Hormones: High stress can increase cortisol, the stress hormone, leading to more belly fat. Engaging in the wrong exercise can cause more harm than good.
  3. Polycystic Ovary Syndrome (PCOS): If you experience weight gain, irregular periods, acne, and more body hair, you might have PCOS - which is caused by hormonal imbalances.
  4. Thyroid Issues: An underactive thyroid (hypothyroidism) will slow your metabolism, leading to weight gain, tiredness, and hair loss. If you suspect you have thyroid issues, it's important to consult a healthcare provider. They can perform a physical examination, review your symptoms, and order blood tests to measure thyroid hormone levels, including Thyroid-Stimulating Hormone (TSH) and free T4 levels, to determine if you have a thyroid disorder.
  5. Insulin: As you age, you might become less sensitive to insulin, making it easier to store fat and gain weight.

Slow Metabolism

Muscle Mass Reduction: After the age of 30, muscle mass gradually decreases if not maintained through regular exercise. Since muscle tissue burns more calories at rest compared to fat tissue, a loss in muscle mass can lead to a slower metabolism.

Physical Activity: Many women may find it more challenging to maintain the same level of physical activity as they did in their 20s due to increased responsibilities, such as career demands or family obligations. Reduced physical activity can contribute to a slower metabolism.

Changes in Lifestyle and Diet: Dietary habits might change with age, potentially leading to increased calorie consumption or less balanced nutrition. These changes can contribute to weight gain and a slower metabolism.

Stubborn Belly Fat

Stubborn belly fat is symptom of insulin resistance. When the body's cells do not respond effectively to insulin, it results in higher levels of insulin in the blood. Elevated insulin levels promote fat storage, particularly around the abdomen, leading to unwanted belly fat.

Feeling Stressed or Worried

Women in their 30s often juggle multiple responsibilities, including careers and family. Chronic stress can lead to elevated cortisol levels, which are associated with increased appetite, fat storage, and cravings for unhealthy foods, particularly those high in sugar and fat.

By managing stress and cortisol levels, you can ensure that exercise remains a beneficial component of your health routine rather than a counterproductive one.

Recommended Diet:

High Protein Keto Diet (HPKD)

Benefits: A high-protein keto diet aids weight loss by preserving muscle, reducing hunger and fat storage, boosting metabolism, balancing hormones, and improving insulin sensitivity, leading to a flatter belly.

Daily Snapshot

Lose up to 8kg

in 4 weeks

Exercise Plan

Walking only

14:10 Fasting Plan

14-hour fast, 10-hour eating window.

Eating Schedule

First meal 9AM, last meal 6PM

1500

Daily Calories

100g

Protein

100g

Fats

40g

Carbohydrates

What a Day Looks Like

Day Overview
  • Morning: Wake up & exercise (7AM)
  • Breakfast: (9 AM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Lunch: (12 PM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Dinner: (6 PM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Evening: Wind down & sleep (9PM-10:30PM)

**Total: 1500 kcal / 6300 kJ

  • Morning: Wake up & exercise (7AM)
  • Breakfast: (9 AM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Lunch: (12 PM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Dinner: (6 PM): 500 kcal (Protein: 35g | Fat: 35g | Carbs: 10g)
  • Evening: Wind down & sleep (9PM-10:30PM)

**Total: 1500 kcal / 6300 kJ

Morning

7:00 AM - Wake Up & Movement

  • Drink a glass of water with a slice of lemon.
  • Take 2x Keto Burn+ Gummies to boost fat burning.
  • Engage in 20-30 minutes of light exercise such as yoga or a walk.
  • Catch atleast 10 minutes of morning sunlight.

9:00 AM - Breakfast Options:

  • Coffee or tea
  • Keto Breakfast (500 Cal) (See Recipes)
  • Bone Broth (optional)

10:30 AM - Hydration

  • Drink a glass of water or herbal tea.

7:00 AM - Wake Up & Movement

  • Drink a glass of water with a slice of lemon.
  • Take 2x Keto Burn+ Gummies to boost fat burning.
  • Engage in 20-30 minutes of light exercise such as yoga or a walk.
  • Catch atleast 10 minutes of morning sunlight.

9:00 AM - Breakfast Options:

  • Coffee or tea
  • Keto Breakfast (500 Cal) (See Recipes)
  • Bone Broth (optional)

10:30 AM - Hydration

  • Drink a glass of water or herbal tea.
Afternoon

12:00 PM - Lunch

12:30 PM - Light Activity

  • A short walk or light stretching to aid digestion.

3:00 PM - Hydration

  • Drink water or a keto drink.

12:00 PM - Lunch

12:30 PM - Light Activity

  • A short walk or light stretching to aid digestion.

3:00 PM - Hydration

  • Drink water or a keto drink.
Evening

6:00 PM - Dinner

  • Take 2x Keto Sleep+ Gummies to help digestion, reduce stress support deeper sleep.
  • Keto Dinner (500 Cal) (See Recipes)

6:30 PM - Light Activity

  • A post-dinner walk or light stretching to help with digestion and reduce insulin spikes.

8:00 PM - Relaxation

  • Engage in a relaxing activity such as reading, meditation, or a warm bath to reduce stress levels.

9:30 PM - Wind Down

  • Limit screen time, and prepare for bed.

10:00 PM - Bedtime

  • Aim for 8-9 hours of quality sleep to support hormonal balance and overall health.

6:00 PM - Dinner

  • Take 2x Keto Sleep+ Gummies to help digestion, reduce stress support deeper sleep.
  • Keto Dinner (500 Cal) (See Recipes)

6:30 PM - Light Activity

  • A post-dinner walk or light stretching to help with digestion and reduce insulin spikes.

8:00 PM - Relaxation

  • Engage in a relaxing activity such as reading, meditation, or a warm bath to reduce stress levels.

9:30 PM - Wind Down

  • Limit screen time, and prepare for bed.

10:00 PM - Bedtime

  • Aim for 8-9 hours of quality sleep to support hormonal balance and overall health.

Program Overview

Exercises Overview
  • Low to Moderate-Intensity Cardio: Engage in activities like brisk walking, cycling, swimming, or light jogging for 20-30 minutes daily.
  • Flexibility and Mobility: Incorporate yoga and stretching routines to improve flexibility and reduce stress. Yoga is particularly beneficial for reducing cortisol levels and improving overall well-being.
  • Strength Training: Focus on moderate weightlifting 2-3 times a week. Strength training helps increase muscle mass, which boosts metabolism and supports fat loss.

NEAT (Non-Exercise Activity Thermogenesis)

  • Taking the Stairs: Increases cardiovascular fitness and strengthens muscles. Opt for stairs instead of elevators whenever possible.
  • Walking More: Enhances cardiovascular health and aids in weight management. Take longer routes, walk during breaks, and incorporate evening strolls.
  • Standing Desk: Reduces sedentary time and improves posture. Use a standing desk or alternate between sitting and standing throughout the day.
  • Small movements such as tapping your feet, drumming your fingers, or shifting in your seat.
  • Low to Moderate-Intensity Cardio: Engage in activities like brisk walking, cycling, swimming, or light jogging for 20-30 minutes daily.
  • Flexibility and Mobility: Incorporate yoga and stretching routines to improve flexibility and reduce stress. Yoga is particularly beneficial for reducing cortisol levels and improving overall well-being.
  • Strength Training: Focus on moderate weightlifting 2-3 times a week. Strength training helps increase muscle mass, which boosts metabolism and supports fat loss.

NEAT (Non-Exercise Activity Thermogenesis)

  • Taking the Stairs: Increases cardiovascular fitness and strengthens muscles. Opt for stairs instead of elevators whenever possible.
  • Walking More: Enhances cardiovascular health and aids in weight management. Take longer routes, walk during breaks, and incorporate evening strolls.
  • Standing Desk: Reduces sedentary time and improves posture. Use a standing desk or alternate between sitting and standing throughout the day.
  • Small movements such as tapping your feet, drumming your fingers, or shifting in your seat.
Daily Habits
  • Hydration: Drink at least 2 litres of water daily to support metabolic functions, aid digestion, and reduce bloating.
  • Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and maintain hormonal balance. Poor sleep can exacerbate weight gain and hormonal imbalances.
  • Prioritise Protein: Ensure you have adequate protein intake with each meal to help preserve muscle mass, stabilise blood sugar levels, and promote satiety.
  • Boost Sleep Hygiene: Improve your sleep quality by creating a relaxing bedtime routine, reducing screen time before bed, and maintaining a consistent sleep schedule.
  • Morning Sunshine: Get at least 10 minutes of morning sunlight daily to boost Vitamin D levels, which can help improve insulin sensitivity and regulate sleep patterns.
  • Avoid Alcohol: Minimise alcohol consumption as it can disrupt hormonal balance and contribute to weight gain.
  • Cut Sugars and Processed Foods: Eliminate added sugars and processed foods from your diet to reduce calorie intake, manage blood sugar levels, and improve nutrient density.
  • Gut-Healthy Foods: Incorporate foods that support a healthy gut microbiome, such as fermented foods (kimchi, sauerkraut, kefir, yoghurt), high-fibre vegetables (broccoli, Brussels sprouts, artichokes), probiotic-rich foods (pickles, miso, kombucha), and prebiotic foods (garlic, onions, bananas, asparagus).
  • Keto Gummies: Consume 2 keto gummies before each main meal to help maintain ketosis, manage appetite, and provide additional nutrients.
  • Track Progress: Take photos regularly to visually track your progress, stay motivated, and make adjustments as needed.
  • Stress Management: Incorporate stress-reducing activities such as mindfulness, meditation, or spending time in nature to help manage cortisol levels and improve overall well-being.
  • Regular Check-ups: Schedule regular check-ups with your healthcare provider to monitor your health, adjust your plan as needed, and ensure overall well-being.
  • Caffeine Cut-off Time: Avoid consuming caffeine after 2 PM to ensure it does not interfere with your sleep quality.
  • NEAT Movements: Increase Non-Exercise Activity Thermogenesis (NEAT) by incorporating more physical activity into your daily routine (e.g., walking, taking the stairs). This can help increase daily calorie expenditure without adding stress.
  • Hydration: Drink at least 2 litres of water daily to support metabolic functions, aid digestion, and reduce bloating.
  • Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and maintain hormonal balance. Poor sleep can exacerbate weight gain and hormonal imbalances.
  • Prioritise Protein: Ensure you have adequate protein intake with each meal to help preserve muscle mass, stabilise blood sugar levels, and promote satiety.
  • Boost Sleep Hygiene: Improve your sleep quality by creating a relaxing bedtime routine, reducing screen time before bed, and maintaining a consistent sleep schedule.
  • Morning Sunshine: Get at least 10 minutes of morning sunlight daily to boost Vitamin D levels, which can help improve insulin sensitivity and regulate sleep patterns.
  • Avoid Alcohol: Minimise alcohol consumption as it can disrupt hormonal balance and contribute to weight gain.
  • Cut Sugars and Processed Foods: Eliminate added sugars and processed foods from your diet to reduce calorie intake, manage blood sugar levels, and improve nutrient density.
  • Gut-Healthy Foods: Incorporate foods that support a healthy gut microbiome, such as fermented foods (kimchi, sauerkraut, kefir, yoghurt), high-fibre vegetables (broccoli, Brussels sprouts, artichokes), probiotic-rich foods (pickles, miso, kombucha), and prebiotic foods (garlic, onions, bananas, asparagus).
  • Keto Gummies: Consume 2 keto gummies before each main meal to help maintain ketosis, manage appetite, and provide additional nutrients.
  • Track Progress: Take photos regularly to visually track your progress, stay motivated, and make adjustments as needed.
  • Stress Management: Incorporate stress-reducing activities such as mindfulness, meditation, or spending time in nature to help manage cortisol levels and improve overall well-being.
  • Regular Check-ups: Schedule regular check-ups with your healthcare provider to monitor your health, adjust your plan as needed, and ensure overall well-being.
  • Caffeine Cut-off Time: Avoid consuming caffeine after 2 PM to ensure it does not interfere with your sleep quality.
  • NEAT Movements: Increase Non-Exercise Activity Thermogenesis (NEAT) by incorporating more physical activity into your daily routine (e.g., walking, taking the stairs). This can help increase daily calorie expenditure without adding stress.
4-Week Overview

Week 1: Getting Started

  • Transition Phase: Begin reducing carbs and increasing fats to enter ketosis.
  • Initial Changes: Experience rapid water weight loss as glycogen stores deplete.
  • Challenges: Potential symptoms like fatigue and headaches (keto flu) as your body adjusts.
  • Management: Focus on hydration, electrolyte balance, and gradual adaptation to the new diet.

Week 2: Establishing Ketosis

  • Steady Progress: Ketosis becomes established as your body switches to burning fats for energy.
  • Fat Loss: Notice significant fat loss as ketosis boosts fat metabolism.
  • Stabilisation: Energy levels stabilise, and cravings for carbs diminish.
  • Continued Adjustment: Monitor ketone levels and adjust your diet to maintain ketosis.

Week 3: Deepening Adaptation

  • Metabolic Efficiency: Enjoy improved mental clarity and sustained energy levels.
  • Body Changes: See improvements in body composition, potentially with reduced waist size and muscle gain.
  • Long-term Benefits: Experience improved insulin sensitivity and reduced inflammation.
  • Consistency: Maintain your ketogenic lifestyle to sustain these positive changes.

Week 4: Stability and Long-term Success

  • Full Adaptation: Fully adapt to the ketogenic diet with stable ketone production and metabolism.
  • Sustained Results: Continue to see steady weight loss and improved metabolic health.
  • Maintenance: Emphasise consistency in diet and lifestyle habits to maintain your results.
  • Optimising Metabolism: Engage in regular physical activity, monitor nutrient intake, and prioritise rest and hydration for long-term success.

Do this plan up to 4 times a year. Take the 8 week challenge in October and November to be the best shape for Summer.

Week 1: Getting Started

  • Transition Phase: Begin reducing carbs and increasing fats to enter ketosis.
  • Initial Changes: Experience rapid water weight loss as glycogen stores deplete.
  • Challenges: Potential symptoms like fatigue and headaches (keto flu) as your body adjusts.
  • Management: Focus on hydration, electrolyte balance, and gradual adaptation to the new diet.

Week 2: Establishing Ketosis

  • Steady Progress: Ketosis becomes established as your body switches to burning fats for energy.
  • Fat Loss: Notice significant fat loss as ketosis boosts fat metabolism.
  • Stabilisation: Energy levels stabilise, and cravings for carbs diminish.
  • Continued Adjustment: Monitor ketone levels and adjust your diet to maintain ketosis.

Week 3: Deepening Adaptation

  • Metabolic Efficiency: Enjoy improved mental clarity and sustained energy levels.
  • Body Changes: See improvements in body composition, potentially with reduced waist size and muscle gain.
  • Long-term Benefits: Experience improved insulin sensitivity and reduced inflammation.
  • Consistency: Maintain your ketogenic lifestyle to sustain these positive changes.

Week 4: Stability and Long-term Success

  • Full Adaptation: Fully adapt to the ketogenic diet with stable ketone production and metabolism.
  • Sustained Results: Continue to see steady weight loss and improved metabolic health.
  • Maintenance: Emphasise consistency in diet and lifestyle habits to maintain your results.
  • Optimising Metabolism: Engage in regular physical activity, monitor nutrient intake, and prioritise rest and hydration for long-term success.

Do this plan up to 4 times a year. Take the 8 week challenge in October and November to be the best shape for Summer.

12-Month Plan Overview

Keto for Weight Loss (4 weeks)

  • Nutrition: Aim for 1500 calories/day with a breakdown of 10% carbohydrates, 25% protein, and 65% fat.
  • Focus: Kickstart fat loss by tracking macros, limiting carbs to 40g/day, focusing on moderate protein intake, and prioritising healthy fats.
  • Duration: Weight loss plans should not exceed 12 weeks to prevent metabolic slowdowns. Switching to a maintenance (2000 calorie) diet after 4 to 12 weeks is crucial for maintaining metabolic efficiency.

Maintenance (Mediterranean Diet) for Health & Weight Maintenance

  • Nutrition: Maintain a daily intake of 2000 calories with a balanced ratio of 40% carbohydrates, 20% protein, and 40% fat.
  • Focus: Transition to a balanced eating pattern emphasising whole grains, lean proteins, healthy fats, fruits, and vegetables.

Continue alternating between Keto for Weight Loss and Maintenance Diet phases, adjusting calories and macronutrient ratios as needed to support weight management and overall health goals.

Yearly Schedule:

  • Jan: Keto Diet
  • Feb: Maintenance
  • Mar: Maintenance
  • Apr: Keto Diet
  • May: Maintenance
  • Jun: Maintenance
  • Jul: Keto Diet
  • Aug: Maintenance
  • Sep: Maintenance
  • Oct: Keto Diet
  • Nov: Keto Diet
  • Dec: Maintenance

Aim to stay close to maintenance calories during social events and the festive season.

Keto for Weight Loss (4 weeks)

  • Nutrition: Aim for 1500 calories/day with a breakdown of 10% carbohydrates, 25% protein, and 65% fat.
  • Focus: Kickstart fat loss by tracking macros, limiting carbs to 40g/day, focusing on moderate protein intake, and prioritising healthy fats.
  • Duration: Weight loss plans should not exceed 12 weeks to prevent metabolic slowdowns. Switching to a maintenance (2000 calorie) diet after 4 to 12 weeks is crucial for maintaining metabolic efficiency.

Maintenance (Mediterranean Diet) for Health & Weight Maintenance

  • Nutrition: Maintain a daily intake of 2000 calories with a balanced ratio of 40% carbohydrates, 20% protein, and 40% fat.
  • Focus: Transition to a balanced eating pattern emphasising whole grains, lean proteins, healthy fats, fruits, and vegetables.

Continue alternating between Keto for Weight Loss and Maintenance Diet phases, adjusting calories and macronutrient ratios as needed to support weight management and overall health goals.

Yearly Schedule:

  • Jan: Keto Diet
  • Feb: Maintenance
  • Mar: Maintenance
  • Apr: Keto Diet
  • May: Maintenance
  • Jun: Maintenance
  • Jul: Keto Diet
  • Aug: Maintenance
  • Sep: Maintenance
  • Oct: Keto Diet
  • Nov: Keto Diet
  • Dec: Maintenance

Aim to stay close to maintenance calories during social events and the festive season.

How to Cook Keto at Home

Preparing Your 500 Calorie Meal

Target Per Meal (500 calories)

  • Fat: Aim for around 35 grams per meal.
  • Protein: Aim for around 35 grams per meal.
  • Carbohydrates: Aim for around 10 grams per meal.

Adjust the weight of protein, veggies and fats help meet your targets. Alternatively read the secton about portion control further down.

Target Per Meal (500 calories)

  • Fat: Aim for around 35 grams per meal.
  • Protein: Aim for around 35 grams per meal.
  • Carbohydrates: Aim for around 10 grams per meal.

Adjust the weight of protein, veggies and fats help meet your targets. Alternatively read the secton about portion control further down.

Choose Protein

Salmon (Wild-Caught, with Skin)

  • Portion size for 35g of protein: 159g
  • Nutrition: 328 calories, 20.7g fat, 35g protein, 0g carbs. High in omega-3 fatty acids and vitamin D.

Chicken Breast (Organic, Skinless)

  • Portion size for 35g of protein: 113g
  • Nutrition: 187 calories, 4.1g fat, 35g protein, 0g carbs. Rich in niacin (B3) and selenium.

Grass-Fed Beef (Lean Cuts)

  • Portion size for 35g of protein: 135g
  • Nutrition: 338 calories, 20.25g fat, 35g protein, 0g carbs. High in CLA, iron, and B vitamins.

Turkey Breast (Skinless)

  • Portion size for 35g of protein: 117g
  • Nutrition: 158 calories, 1.76g fat, 35g protein, 0g carbs. High in tryptophan and selenium.

Pork Loin (Lean, Organic, Skinless)

  • Portion size for 35g of protein: 146g
  • Nutrition: 209 calories, 7.3g fat, 35g protein, 0g carbs. High in thiamine (B1) and phosphorus.

Lamb Chops (Lean, Grilled)

  • Portion size for 35g of protein: 153g
  • Nutrition: 400 calories, 30.6g fat, 35g protein, 0g carbs. High in zinc, vitamin B12, and iron.

VEGETARIAN OPTIONS

Eggs (Organic, Free-Range)

  • Portion size for 35g of protein: 6 eggs (approximately 292g)
  • Nutrition: 420 calories, 30g fat, 36g protein, 6g carbs. Rich in choline and vitamin D.

Cottage Cheese (Full-Fat)

  • Portion size for 35g of protein: 318g
  • Nutrition: 328 calories, 13.7g fat, 35g protein, 10.8g carbs. High in calcium and phosphorus.

Greek Yogurt (Full-Fat, Plain)

  • Portion size for 35g of protein: 350g
  • Nutrition: 340 calories, 17.5g fat, 35g protein, 12.6g carbs. Rich in probiotics and calcium.

Tofu (Firm)

  • Portion size for 35g of protein: 438g
  • Nutrition: 333 calories, 21g fat, 35g protein, 8.3g carbs. High in calcium, iron, and magnesium.

Salmon (Wild-Caught, with Skin)

  • Portion size for 35g of protein: 159g
  • Nutrition: 328 calories, 20.7g fat, 35g protein, 0g carbs. High in omega-3 fatty acids and vitamin D.

Chicken Breast (Organic, Skinless)

  • Portion size for 35g of protein: 113g
  • Nutrition: 187 calories, 4.1g fat, 35g protein, 0g carbs. Rich in niacin (B3) and selenium.

Grass-Fed Beef (Lean Cuts)

  • Portion size for 35g of protein: 135g
  • Nutrition: 338 calories, 20.25g fat, 35g protein, 0g carbs. High in CLA, iron, and B vitamins.

Turkey Breast (Skinless)

  • Portion size for 35g of protein: 117g
  • Nutrition: 158 calories, 1.76g fat, 35g protein, 0g carbs. High in tryptophan and selenium.

Pork Loin (Lean, Organic, Skinless)

  • Portion size for 35g of protein: 146g
  • Nutrition: 209 calories, 7.3g fat, 35g protein, 0g carbs. High in thiamine (B1) and phosphorus.

Lamb Chops (Lean, Grilled)

  • Portion size for 35g of protein: 153g
  • Nutrition: 400 calories, 30.6g fat, 35g protein, 0g carbs. High in zinc, vitamin B12, and iron.

VEGETARIAN OPTIONS

Eggs (Organic, Free-Range)

  • Portion size for 35g of protein: 6 eggs (approximately 292g)
  • Nutrition: 420 calories, 30g fat, 36g protein, 6g carbs. Rich in choline and vitamin D.

Cottage Cheese (Full-Fat)

  • Portion size for 35g of protein: 318g
  • Nutrition: 328 calories, 13.7g fat, 35g protein, 10.8g carbs. High in calcium and phosphorus.

Greek Yogurt (Full-Fat, Plain)

  • Portion size for 35g of protein: 350g
  • Nutrition: 340 calories, 17.5g fat, 35g protein, 12.6g carbs. Rich in probiotics and calcium.

Tofu (Firm)

  • Portion size for 35g of protein: 438g
  • Nutrition: 333 calories, 21g fat, 35g protein, 8.3g carbs. High in calcium, iron, and magnesium.
Choose Fat

Olive Oil (Extra Virgin)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 297 calories, 35g fat, 0g protein, 0g carbs. High in monounsaturated fats and antioxidants.

Coconut Oil

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 303 calories, 35g fat, 0g protein, 0g carbs. Contains medium-chain triglycerides (MCTs).

Butter (Grass-Fed)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 298 calories, 35g fat, 0g protein, 0g carbs. High in conjugated linoleic acid (CLA) and fat-soluble vitamins.

Ghee (Clarified Butter)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 314 calories, 35g fat, 0g protein, 0g carbs. High in butyrate and fat-soluble vitamins.

MCT Oil

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 301 calories, 35g fat, 0g protein, 0g carbs. Contains medium-chain triglycerides which are quickly absorbed and used for energy.

Avocado

  • 1 Medium Size
  • Nutrition: 240 Calories, 22g fat, 3g protein, 2.3g Net Carbs
  • Avocados are an excellent source of healthy monounsaturated fats, fiber, and essential vitamins and minerals, making them a highly nutritious fat choice.

Olive Oil (Extra Virgin)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 297 calories, 35g fat, 0g protein, 0g carbs. High in monounsaturated fats and antioxidants.

Coconut Oil

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 303 calories, 35g fat, 0g protein, 0g carbs. Contains medium-chain triglycerides (MCTs).

Butter (Grass-Fed)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 298 calories, 35g fat, 0g protein, 0g carbs. High in conjugated linoleic acid (CLA) and fat-soluble vitamins.

Ghee (Clarified Butter)

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 314 calories, 35g fat, 0g protein, 0g carbs. High in butyrate and fat-soluble vitamins.

MCT Oil

  • Portion size for 35g of fat: 2.5 tablespoons (35g)
  • Nutrition: 301 calories, 35g fat, 0g protein, 0g carbs. Contains medium-chain triglycerides which are quickly absorbed and used for energy.

Avocado

  • 1 Medium Size
  • Nutrition: 240 Calories, 22g fat, 3g protein, 2.3g Net Carbs
  • Avocados are an excellent source of healthy monounsaturated fats, fiber, and essential vitamins and minerals, making them a highly nutritious fat choice.
Choose Veggies

1. Cauliflower Florets

  • Portion: 150g (approximately 1.5 cups)
  • Nutrition: 38 calories, 0.45g fat, 2.85g protein, 7.5g total carbs (3g fiber, 4.5g net carbs)
  • Benefits: High in fiber, which promotes digestive health and regularity. Contains antioxidants and anti-inflammatory compounds. Supports detoxification and is rich in vitamins C and K.

2. Broccoli Florets

  • Portion: 150g (approximately 1.5 cups)
  • Nutrition: 51 calories, 0.6g fat, 4.2g protein, 9.9g total carbs (4.2g fiber, 5.7g net carbs)
  • Benefits: High in fiber and antioxidants, supporting gut health and digestion. Contains sulforaphane, which has anti-cancer properties. Rich in vitamins C, K, and folate.

3. Kale

  • Portion: 100g (approximately 1.5 cups, chopped)
  • Nutrition: 35 calories, 1.5g fat, 2.9g protein, 4.4g total carbs (4.1g fiber, 0.3g net carbs)
  • Benefits: Extremely high in vitamins A, C, and K. Rich in fiber and antioxidants, which support digestive health and reduce inflammation. Contains compounds that support liver health and detoxification.

4. Spinach

  • Portion: 100g (approximately 3.5 cups, raw)
  • Nutrition: 23 calories, 0.4g fat, 2.9g protein, 3.6g total carbs (2.2g fiber, 1.4g net carbs)
  • Benefits: High in fiber, promoting digestive regularity. Rich in iron, vitamins A, C, and K. Contains antioxidants that support overall health and reduce oxidative stress.

5. Leafy Mix (e.g., a mix of various leafy greens like lettuce, arugula, and spinach)

  • Portion: 100g (approximately 3.5 cups)
  • Nutrition: 20 calories, 0.3g fat, 2.1g protein, 3g total carbs (2g fiber, 1g net carbs)
  • Benefits: High in fiber, promoting gut health and regular bowel movements. Rich in a variety of vitamins and minerals, supporting overall health. Contains antioxidants and anti-inflammatory compounds.

6. Sauerkraut

  • Portion: 100g (approximately 0.5 cups)
  • Nutrition: 19 calories, 0.1g fat, 0.9g protein, 4.3g total carbs (3g fiber, 1.3g net carbs)
  • Benefits: Fermented food rich in probiotics, which support gut health and improve digestion. High in fiber, promoting regularity. Contains vitamins C and K.

7. Kimchi

  • Portion: 100g (approximately 0.5 cups)
  • Nutrition: 15 calories, 0.5g fat, 1.1g protein, 4g total carbs (2.4g fiber, 1.6g net carbs)
  • Benefits: Fermented food rich in probiotics, which enhance gut health and digestion. Contains fiber and a variety of vitamins, including A, B, and C. Anti-inflammatory and immune-boosting properties.

8. Pickles

  • Portion: 100g (approximately 1 cup, sliced)
  • Nutrition: 11 calories, 0.1g fat, 0.5g protein, 2g total carbs (1.2g fiber, 0.8g net carbs)
  • Benefits: Fermented food (if naturally fermented) rich in probiotics, supporting gut health. Low in calories and a good source of fiber. Contains antioxidants and supports hydration.

1. Cauliflower Florets

  • Portion: 150g (approximately 1.5 cups)
  • Nutrition: 38 calories, 0.45g fat, 2.85g protein, 7.5g total carbs (3g fiber, 4.5g net carbs)
  • Benefits: High in fiber, which promotes digestive health and regularity. Contains antioxidants and anti-inflammatory compounds. Supports detoxification and is rich in vitamins C and K.

2. Broccoli Florets

  • Portion: 150g (approximately 1.5 cups)
  • Nutrition: 51 calories, 0.6g fat, 4.2g protein, 9.9g total carbs (4.2g fiber, 5.7g net carbs)
  • Benefits: High in fiber and antioxidants, supporting gut health and digestion. Contains sulforaphane, which has anti-cancer properties. Rich in vitamins C, K, and folate.

3. Kale

  • Portion: 100g (approximately 1.5 cups, chopped)
  • Nutrition: 35 calories, 1.5g fat, 2.9g protein, 4.4g total carbs (4.1g fiber, 0.3g net carbs)
  • Benefits: Extremely high in vitamins A, C, and K. Rich in fiber and antioxidants, which support digestive health and reduce inflammation. Contains compounds that support liver health and detoxification.

4. Spinach

  • Portion: 100g (approximately 3.5 cups, raw)
  • Nutrition: 23 calories, 0.4g fat, 2.9g protein, 3.6g total carbs (2.2g fiber, 1.4g net carbs)
  • Benefits: High in fiber, promoting digestive regularity. Rich in iron, vitamins A, C, and K. Contains antioxidants that support overall health and reduce oxidative stress.

5. Leafy Mix (e.g., a mix of various leafy greens like lettuce, arugula, and spinach)

  • Portion: 100g (approximately 3.5 cups)
  • Nutrition: 20 calories, 0.3g fat, 2.1g protein, 3g total carbs (2g fiber, 1g net carbs)
  • Benefits: High in fiber, promoting gut health and regular bowel movements. Rich in a variety of vitamins and minerals, supporting overall health. Contains antioxidants and anti-inflammatory compounds.

6. Sauerkraut

  • Portion: 100g (approximately 0.5 cups)
  • Nutrition: 19 calories, 0.1g fat, 0.9g protein, 4.3g total carbs (3g fiber, 1.3g net carbs)
  • Benefits: Fermented food rich in probiotics, which support gut health and improve digestion. High in fiber, promoting regularity. Contains vitamins C and K.

7. Kimchi

  • Portion: 100g (approximately 0.5 cups)
  • Nutrition: 15 calories, 0.5g fat, 1.1g protein, 4g total carbs (2.4g fiber, 1.6g net carbs)
  • Benefits: Fermented food rich in probiotics, which enhance gut health and digestion. Contains fiber and a variety of vitamins, including A, B, and C. Anti-inflammatory and immune-boosting properties.

8. Pickles

  • Portion: 100g (approximately 1 cup, sliced)
  • Nutrition: 11 calories, 0.1g fat, 0.5g protein, 2g total carbs (1.2g fiber, 0.8g net carbs)
  • Benefits: Fermented food (if naturally fermented) rich in probiotics, supporting gut health. Low in calories and a good source of fiber. Contains antioxidants and supports hydration.
Dry Spices & Herbs

Salt & Pepper

  1. Sea Salt: Enhances flavour, provides essential minerals.
  2. Himalayan Pink Salt: Rich in trace minerals, complex flavour.
  3. Black Pepper: Adds spiciness, enhances nutrient absorption.

Dry Spices

  1. Garlic Powder: Adds depth of flavour, contains antioxidants.
  2. Onion Powder: Adds savoury taste, contains vitamins C and B6.
  3. Paprika: Adds colour and mild spice, rich in vitamin A.
  4. Cumin: Earthy flavour, aids digestion.
  5. Chilli Powder: Adds heat, contains capsaicin.
  6. Turmeric: Warm, bitter taste, anti-inflammatory.
  7. Cayenne Pepper: Adds heat, boosts metabolism.
  8. Ginger Powder: Warm, spicy flavour, aids digestion.
  9. Cinnamon: Sweetness and warmth, regulates blood sugar.

Dry Herbs

  1. Dried Oregano: Mediterranean flavour, antibacterial properties.
  2. Dried Basil: Sweet, earthy flavour, rich in vitamins.
  3. Dried Thyme: Earthy flavour, antimicrobial.
  4. Dried Rosemary: Pine-like flavour, antioxidant.
  5. Dried Parsley: Fresh flavour, rich in vitamins.
  6. Dried Dill: Tangy flavour, aids digestion.

Salt & Pepper

  1. Sea Salt: Enhances flavour, provides essential minerals.
  2. Himalayan Pink Salt: Rich in trace minerals, complex flavour.
  3. Black Pepper: Adds spiciness, enhances nutrient absorption.

Dry Spices

  1. Garlic Powder: Adds depth of flavour, contains antioxidants.
  2. Onion Powder: Adds savoury taste, contains vitamins C and B6.
  3. Paprika: Adds colour and mild spice, rich in vitamin A.
  4. Cumin: Earthy flavour, aids digestion.
  5. Chilli Powder: Adds heat, contains capsaicin.
  6. Turmeric: Warm, bitter taste, anti-inflammatory.
  7. Cayenne Pepper: Adds heat, boosts metabolism.
  8. Ginger Powder: Warm, spicy flavour, aids digestion.
  9. Cinnamon: Sweetness and warmth, regulates blood sugar.

Dry Herbs

  1. Dried Oregano: Mediterranean flavour, antibacterial properties.
  2. Dried Basil: Sweet, earthy flavour, rich in vitamins.
  3. Dried Thyme: Earthy flavour, antimicrobial.
  4. Dried Rosemary: Pine-like flavour, antioxidant.
  5. Dried Parsley: Fresh flavour, rich in vitamins.
  6. Dried Dill: Tangy flavour, aids digestion.
Sauces & Condiments

Pesto

  • Nutrition: 80-90 calories per tablespoon (depends on ingredients)
  • Ingredients: Basil, garlic, pine nuts, Parmesan cheese, olive oil.
  • Benefits: High in healthy fats, rich in antioxidants and vitamins.

Chimichurri

  • Nutrition: 50-60 calories per tablespoon
  • Ingredients: Parsley, garlic, olive oil, vinegar, red pepper flakes.
  • Benefits: Rich in antioxidants and anti-inflammatory properties.

Tahini

  • Nutrition: 89 calories per tablespoon
  • Ingredients: Ground sesame seeds, olive oil.
  • Benefits: High in healthy fats, rich in calcium and magnesium.

Guacamole

  • Nutrition: 25-50 calories per tablespoon
  • Ingredients: Avocado, lime juice, garlic, salt, cilantro.
  • Benefits: Rich in healthy fats, potassium, and fiber.

Sriracha (with no added sugar)

  • Nutrition: 5 calories per teaspoon
  • Ingredients: Chili peppers, vinegar, garlic, salt, no added sugar.
  • Benefits: Low in calories, adds a spicy kick, contains capsaicin which can boost metabolism.

Mustard

  • Nutrition: 3-5 calories per teaspoon
  • Ingredients: Mustard seeds, vinegar, salt, turmeric.
  • Benefits: Low in calories, adds flavor without carbs or fat, contains antioxidants.

Mayonnaise (Avocado Oil)

  • Nutrition: 100 calories per tablespoon
  • Ingredients: Avocado oil, egg yolks, vinegar, mustard.
  • Benefits: High in healthy fats, keto-friendly.

Soy Sauce (or Coconut Aminos)

  • Nutrition: 10 calories per tablespoon
  • Ingredients: Soybeans, wheat (for soy sauce), coconut sap (for coconut aminos).
  • Benefits: Adds umami flavor, low in calories and carbs (coconut aminos are gluten-free).

Pesto

  • Nutrition: 80-90 calories per tablespoon (depends on ingredients)
  • Ingredients: Basil, garlic, pine nuts, Parmesan cheese, olive oil.
  • Benefits: High in healthy fats, rich in antioxidants and vitamins.

Chimichurri

  • Nutrition: 50-60 calories per tablespoon
  • Ingredients: Parsley, garlic, olive oil, vinegar, red pepper flakes.
  • Benefits: Rich in antioxidants and anti-inflammatory properties.

Tahini

  • Nutrition: 89 calories per tablespoon
  • Ingredients: Ground sesame seeds, olive oil.
  • Benefits: High in healthy fats, rich in calcium and magnesium.

Guacamole

  • Nutrition: 25-50 calories per tablespoon
  • Ingredients: Avocado, lime juice, garlic, salt, cilantro.
  • Benefits: Rich in healthy fats, potassium, and fiber.

Sriracha (with no added sugar)

  • Nutrition: 5 calories per teaspoon
  • Ingredients: Chili peppers, vinegar, garlic, salt, no added sugar.
  • Benefits: Low in calories, adds a spicy kick, contains capsaicin which can boost metabolism.

Mustard

  • Nutrition: 3-5 calories per teaspoon
  • Ingredients: Mustard seeds, vinegar, salt, turmeric.
  • Benefits: Low in calories, adds flavor without carbs or fat, contains antioxidants.

Mayonnaise (Avocado Oil)

  • Nutrition: 100 calories per tablespoon
  • Ingredients: Avocado oil, egg yolks, vinegar, mustard.
  • Benefits: High in healthy fats, keto-friendly.

Soy Sauce (or Coconut Aminos)

  • Nutrition: 10 calories per tablespoon
  • Ingredients: Soybeans, wheat (for soy sauce), coconut sap (for coconut aminos).
  • Benefits: Adds umami flavor, low in calories and carbs (coconut aminos are gluten-free).
Dressings

1. Olive Oil and Vinegar Dressing

  • Ingredients: Extra virgin olive oil, apple cider vinegar, Dijon mustard, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 9g fat, 0g protein, 0g carbs
  • Benefits: High in healthy fats, simple and flavorful.

2. Avocado Lime Dressing

  • Ingredients: Avocado, lime juice, olive oil, cilantro, salt, pepper.
  • Nutrition per tablespoon (15g): 60 calories, 6g fat, 1g protein, 1g carbs
  • Benefits: Creamy texture, high in monounsaturated fats.

3. Ranch Dressing (Keto-Friendly)

  • Ingredients: Sour cream, mayonnaise (avocado oil-based), garlic powder, onion powder, dill, parsley, salt, pepper.
  • Nutrition per tablespoon (15g): 100 calories, 10g fat, 0g protein, 1g carbs
  • Benefits: Creamy and flavorful, high in healthy fats.

4. Caesar Dressing (Keto-Friendly)

  • Ingredients: Olive oil, egg yolk, anchovies, lemon juice, Dijon mustard, Parmesan cheese, garlic, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 9g fat, 1g protein, 1g carbs
  • Benefits: Rich and savory, high in healthy fats.

5. Blue Cheese Dressing

  • Ingredients: Blue cheese, mayonnaise (avocado oil-based), sour cream, lemon juice, garlic powder, salt, pepper.
  • Nutrition per tablespoon (15g): 120 calories, 12g fat, 1g protein, 1g carbs
  • Benefits: Creamy and tangy, high in healthy fats.

6. Greek Yogurt Dressing

  • Ingredients: Full-fat Greek yogurt, olive oil, lemon juice, garlic, dill, salt, pepper.
  • Nutrition per tablespoon (15g): 45 calories, 4g fat, 2g protein, 1g carbs
  • Benefits: High in protein and probiotics, creamy and tangy.

7. Tahini Dressing

  • Ingredients: Tahini, lemon juice, garlic, olive oil, water, salt, pepper.
  • Nutrition per tablespoon (15g): 89 calories, 8g fat, 2g protein, 2g carbs
  • Benefits: Rich and nutty flavor, high in healthy fats and minerals.

8. Lemon Herb Dressing

  • Ingredients: Olive oil, lemon juice, Dijon mustard, fresh herbs (parsley, basil, thyme), salt, pepper.
  • Nutrition per tablespoon (15g): 75 calories, 8g fat, 0g protein, 1g carbs
  • Benefits: Fresh and zesty, high in healthy fats.

9. Italian Dressing

  • Ingredients: Olive oil, red wine vinegar, garlic, oregano, basil, salt, pepper.
  • Nutrition per tablespoon (15g): 70 calories, 7g fat, 0g protein, 1g carbs
  • Benefits: Classic and flavorful, high in healthy fats.

10. Ginger Sesame Dressing

  • Ingredients: Sesame oil, olive oil, rice vinegar, soy sauce (or tamari for gluten-free), grated ginger, garlic, sesame seeds, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 8g fat, 0g protein, 1g carbs
  • Benefits: Asian-inspired, high in healthy fats and antioxidants.

1. Olive Oil and Vinegar Dressing

  • Ingredients: Extra virgin olive oil, apple cider vinegar, Dijon mustard, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 9g fat, 0g protein, 0g carbs
  • Benefits: High in healthy fats, simple and flavorful.

2. Avocado Lime Dressing

  • Ingredients: Avocado, lime juice, olive oil, cilantro, salt, pepper.
  • Nutrition per tablespoon (15g): 60 calories, 6g fat, 1g protein, 1g carbs
  • Benefits: Creamy texture, high in monounsaturated fats.

3. Ranch Dressing (Keto-Friendly)

  • Ingredients: Sour cream, mayonnaise (avocado oil-based), garlic powder, onion powder, dill, parsley, salt, pepper.
  • Nutrition per tablespoon (15g): 100 calories, 10g fat, 0g protein, 1g carbs
  • Benefits: Creamy and flavorful, high in healthy fats.

4. Caesar Dressing (Keto-Friendly)

  • Ingredients: Olive oil, egg yolk, anchovies, lemon juice, Dijon mustard, Parmesan cheese, garlic, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 9g fat, 1g protein, 1g carbs
  • Benefits: Rich and savory, high in healthy fats.

5. Blue Cheese Dressing

  • Ingredients: Blue cheese, mayonnaise (avocado oil-based), sour cream, lemon juice, garlic powder, salt, pepper.
  • Nutrition per tablespoon (15g): 120 calories, 12g fat, 1g protein, 1g carbs
  • Benefits: Creamy and tangy, high in healthy fats.

6. Greek Yogurt Dressing

  • Ingredients: Full-fat Greek yogurt, olive oil, lemon juice, garlic, dill, salt, pepper.
  • Nutrition per tablespoon (15g): 45 calories, 4g fat, 2g protein, 1g carbs
  • Benefits: High in protein and probiotics, creamy and tangy.

7. Tahini Dressing

  • Ingredients: Tahini, lemon juice, garlic, olive oil, water, salt, pepper.
  • Nutrition per tablespoon (15g): 89 calories, 8g fat, 2g protein, 2g carbs
  • Benefits: Rich and nutty flavor, high in healthy fats and minerals.

8. Lemon Herb Dressing

  • Ingredients: Olive oil, lemon juice, Dijon mustard, fresh herbs (parsley, basil, thyme), salt, pepper.
  • Nutrition per tablespoon (15g): 75 calories, 8g fat, 0g protein, 1g carbs
  • Benefits: Fresh and zesty, high in healthy fats.

9. Italian Dressing

  • Ingredients: Olive oil, red wine vinegar, garlic, oregano, basil, salt, pepper.
  • Nutrition per tablespoon (15g): 70 calories, 7g fat, 0g protein, 1g carbs
  • Benefits: Classic and flavorful, high in healthy fats.

10. Ginger Sesame Dressing

  • Ingredients: Sesame oil, olive oil, rice vinegar, soy sauce (or tamari for gluten-free), grated ginger, garlic, sesame seeds, salt, pepper.
  • Nutrition per tablespoon (15g): 80 calories, 8g fat, 0g protein, 1g carbs
  • Benefits: Asian-inspired, high in healthy fats and antioxidants.
Drinks & Beverages

1. Water

  • Nutrition: 0 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Essential for hydration, can be consumed plain, sparkling, or infused with lemon/cucumber.

2. Green Tea

  • Nutrition per cup (240ml): 2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Rich in antioxidants, supports metabolism, and has a calming effect.

3. Herbal Teas (Peppermint, Chamomile)

  • Nutrition per cup (240ml): 0-2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Caffeine-free, aids digestion, and promotes relaxation.

4. Black Coffee

  • Nutrition per cup (240ml): 2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Boosts energy and metabolism, rich in antioxidants.

5. Bulletproof Coffee

  • Ingredients: Black coffee, 1-2 tablespoons grass-fed butter, 1-2 tablespoons MCT oil
  • Nutrition per cup (240ml): 230-450 calories, 25-50g fat, 0g protein, 0g carbs
  • Benefits: High in healthy fats, boosts energy, and supports ketosis.

6. Almond Milk Coffee

  • Ingredients: Black coffee, unsweetened almond milk
  • Nutrition per cup (240ml): 30-50 calories, 2-4g fat, 1g protein, 1-2g carbs
  • Benefits: Low in carbs, adds creaminess to coffee, and is dairy-free.

7. Keto Smoothie

  • Ingredients: Unsweetened almond milk, avocado, spinach, chia seeds, and a keto-friendly sweetener
  • Nutrition per cup (240ml): 150-200 calories, 12-15g fat, 3-5g protein, 3-5g carbs
  • Benefits: Nutrient-dense, high in healthy fats, and can be a meal replacement.

8. Coconut Milk Latte

  • Ingredients: Black coffee, unsweetened coconut milk
  • Nutrition per cup (240ml): 50-80 calories, 5-7g fat, 1g protein, 1-2g carbs
  • Benefits: Adds a rich, creamy texture to coffee, and is dairy-free.

9. Electrolyte Drink

  • Ingredients: Water, salt, potassium chloride, magnesium citrate, lemon juice, and a keto-friendly sweetener
  • Nutrition per cup (240ml): 5-10 calories, 0g fat, 0g protein, 1-2g carbs
  • Benefits: Replenishes electrolytes, essential for hydration, and prevents keto flu.

10. Bone Broth

  • Ingredients: Simmered bones (chicken, beef, etc.), water, apple cider vinegar, salt, and optional vegetables/herbs.
  • Nutrition per cup (240ml): 30-50 calories, 0-1g fat, 6-10g protein, 0-2g carbs
  • Benefits: Rich in collagen and minerals, supports joint health, gut health, and provides a protein boost.
  • Tips: Best to drink when breaking a fast.

1. Water

  • Nutrition: 0 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Essential for hydration, can be consumed plain, sparkling, or infused with lemon/cucumber.

2. Green Tea

  • Nutrition per cup (240ml): 2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Rich in antioxidants, supports metabolism, and has a calming effect.

3. Herbal Teas (Peppermint, Chamomile)

  • Nutrition per cup (240ml): 0-2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Caffeine-free, aids digestion, and promotes relaxation.

4. Black Coffee

  • Nutrition per cup (240ml): 2 calories, 0g fat, 0g protein, 0g carbs
  • Benefits: Boosts energy and metabolism, rich in antioxidants.

5. Bulletproof Coffee

  • Ingredients: Black coffee, 1-2 tablespoons grass-fed butter, 1-2 tablespoons MCT oil
  • Nutrition per cup (240ml): 230-450 calories, 25-50g fat, 0g protein, 0g carbs
  • Benefits: High in healthy fats, boosts energy, and supports ketosis.

6. Almond Milk Coffee

  • Ingredients: Black coffee, unsweetened almond milk
  • Nutrition per cup (240ml): 30-50 calories, 2-4g fat, 1g protein, 1-2g carbs
  • Benefits: Low in carbs, adds creaminess to coffee, and is dairy-free.

7. Keto Smoothie

  • Ingredients: Unsweetened almond milk, avocado, spinach, chia seeds, and a keto-friendly sweetener
  • Nutrition per cup (240ml): 150-200 calories, 12-15g fat, 3-5g protein, 3-5g carbs
  • Benefits: Nutrient-dense, high in healthy fats, and can be a meal replacement.

8. Coconut Milk Latte

  • Ingredients: Black coffee, unsweetened coconut milk
  • Nutrition per cup (240ml): 50-80 calories, 5-7g fat, 1g protein, 1-2g carbs
  • Benefits: Adds a rich, creamy texture to coffee, and is dairy-free.

9. Electrolyte Drink

  • Ingredients: Water, salt, potassium chloride, magnesium citrate, lemon juice, and a keto-friendly sweetener
  • Nutrition per cup (240ml): 5-10 calories, 0g fat, 0g protein, 1-2g carbs
  • Benefits: Replenishes electrolytes, essential for hydration, and prevents keto flu.

10. Bone Broth

  • Ingredients: Simmered bones (chicken, beef, etc.), water, apple cider vinegar, salt, and optional vegetables/herbs.
  • Nutrition per cup (240ml): 30-50 calories, 0-1g fat, 6-10g protein, 0-2g carbs
  • Benefits: Rich in collagen and minerals, supports joint health, gut health, and provides a protein boost.
  • Tips: Best to drink when breaking a fast.
Portion Control Tips

Using your hands to measure portions can be an effective and convenient way to manage portion sizes, especially on a ketogenic diet where macronutrient balance is crucial. Here’s a guide on how to use your hands to estimate appropriate portion sizes for various food types, using grams:

Proteins

  • Palm Size: A serving of protein should be about the size and thickness of your palm (excluding fingers). This typically equates to 85-113 grams for women and 113-170 grams for men.

Vegetables

  • Fist Size: A serving of vegetables should be about the size of your closed fist. This usually equals 100 grams of raw vegetables or 75 grams of cooked vegetables.

Fats

  • Thumb Size: A serving of fat should be about the size of your thumb. This equates to approximately 14 grams (1 tablespoon) of healthy fats.
  • Thumb Tip: For high-fat condiments or smaller portions of dense fats, use the tip of your thumb (from the knuckle up) which is roughly equivalent to 5 grams (1 teaspoon).

Nuts and Seeds

  • Handful: A serving of nuts and seeds should be about a small handful, roughly equal to 28 grams.

Dairy

  • Two Fingers: A serving of cheese should be about the size of two fingers, roughly 28 grams.

Practical Tips for Portion Control

  1. Mindful Eating: Pay attention to hunger and fullness cues. Eating slowly and savoring each bite can help you recognize when you’re satisfied, not overly full.
  2. Plate Method: Fill half of your plate with low-carb vegetables, a quarter with protein, and a quarter with healthy fats. Adjust according to your macronutrient needs.
  3. Meal Prep: Pre-portion meals and snacks in advance to avoid overeating. Using containers to separate portions can be helpful.
  4. Avoid Distractions: Eat without distractions like TV or smartphones to focus on your meal and enjoy the experience, which can prevent overeating.
  5. Regular Adjustments: Listen to your body and adjust portion sizes as needed. Your portion needs may change based on activity levels, weight goals, and individual metabolic responses.

Sample Keto Meal Using Hand Portions

  • Grilled Chicken Breast (Protein): 1 palm-sized portion (85-113 grams).
  • Steamed Broccoli (Vegetables): 1 fist-sized portion (100 grams raw or 75 grams cooked).
  • Avocado (Fat): 1 thumb-sized portion (14 grams).
  • Almonds (Nuts): 1 small handful (28 grams).
  • Cheddar Cheese (Dairy): 2 finger-sized portion (28 grams).

Using your hands to measure portions can be an effective and convenient way to manage portion sizes, especially on a ketogenic diet where macronutrient balance is crucial. Here’s a guide on how to use your hands to estimate appropriate portion sizes for various food types, using grams:

Proteins

  • Palm Size: A serving of protein should be about the size and thickness of your palm (excluding fingers). This typically equates to 85-113 grams for women and 113-170 grams for men.

Vegetables

  • Fist Size: A serving of vegetables should be about the size of your closed fist. This usually equals 100 grams of raw vegetables or 75 grams of cooked vegetables.

Fats

  • Thumb Size: A serving of fat should be about the size of your thumb. This equates to approximately 14 grams (1 tablespoon) of healthy fats.
  • Thumb Tip: For high-fat condiments or smaller portions of dense fats, use the tip of your thumb (from the knuckle up) which is roughly equivalent to 5 grams (1 teaspoon).

Nuts and Seeds

  • Handful: A serving of nuts and seeds should be about a small handful, roughly equal to 28 grams.

Dairy

  • Two Fingers: A serving of cheese should be about the size of two fingers, roughly 28 grams.

Practical Tips for Portion Control

  1. Mindful Eating: Pay attention to hunger and fullness cues. Eating slowly and savoring each bite can help you recognize when you’re satisfied, not overly full.
  2. Plate Method: Fill half of your plate with low-carb vegetables, a quarter with protein, and a quarter with healthy fats. Adjust according to your macronutrient needs.
  3. Meal Prep: Pre-portion meals and snacks in advance to avoid overeating. Using containers to separate portions can be helpful.
  4. Avoid Distractions: Eat without distractions like TV or smartphones to focus on your meal and enjoy the experience, which can prevent overeating.
  5. Regular Adjustments: Listen to your body and adjust portion sizes as needed. Your portion needs may change based on activity levels, weight goals, and individual metabolic responses.

Sample Keto Meal Using Hand Portions

  • Grilled Chicken Breast (Protein): 1 palm-sized portion (85-113 grams).
  • Steamed Broccoli (Vegetables): 1 fist-sized portion (100 grams raw or 75 grams cooked).
  • Avocado (Fat): 1 thumb-sized portion (14 grams).
  • Almonds (Nuts): 1 small handful (28 grams).
  • Cheddar Cheese (Dairy): 2 finger-sized portion (28 grams).
Carbohydrates to Avoid

Sugar:

  • Table sugar (sucrose)
  • High-fructose corn syrup (HFCS)
  • Honey
  • Maple syrup
  • Agave syrup
  • Coconut sugar
  • Brown sugar

Grains:

  • Wheat (bread, pasta, couscous)
  • Rice (white rice, brown rice)
  • Oats (rolled oats, oatmeal)
  • Barley
  • Quinoa
  • Millet
  • Corn (including popcorn)

Starchy Vegetables:

  • Potatoes (white potatoes, sweet potatoes)
  • Sweet potatoes
  • Yams
  • Parsnips
  • Corn
  • Butternut squash
  • Legumes:
  • Beans (black beans, kidney beans, pinto beans)
  • Lentils
  • Chickpeas (garbanzo beans)
  • Peas (green peas, split peas)
  • Soybeans
  • Edamame

Fruits:

  • Bananas
  • Apples
  • Oranges
  • Grapes
  • Pineapple
  • Mango
  • Pears

Processed Foods:

  • Breakfast cereals
  • Granola bars
  • Crackers
  • Breads and pastries
  • Instant noodles
  • Packaged snacks (chips, pretzels)
  • Fast food items (burgers, fries)

Sweets and Desserts:

  • Cakes
  • Cookies
  • Pastries
  • Ice cream
  • Candy
  • Chocolate bars
  • Pies and tarts

Sauces and Condiments:

  • Ketchup
  • BBQ sauce
  • Sweet chili sauce
  • Teriyaki sauce
  • Hoisin sauce
  • Salad dressings with added sugars

Sugar:

  • Table sugar (sucrose)
  • High-fructose corn syrup (HFCS)
  • Honey
  • Maple syrup
  • Agave syrup
  • Coconut sugar
  • Brown sugar

Grains:

  • Wheat (bread, pasta, couscous)
  • Rice (white rice, brown rice)
  • Oats (rolled oats, oatmeal)
  • Barley
  • Quinoa
  • Millet
  • Corn (including popcorn)

Starchy Vegetables:

  • Potatoes (white potatoes, sweet potatoes)
  • Sweet potatoes
  • Yams
  • Parsnips
  • Corn
  • Butternut squash
  • Legumes:
  • Beans (black beans, kidney beans, pinto beans)
  • Lentils
  • Chickpeas (garbanzo beans)
  • Peas (green peas, split peas)
  • Soybeans
  • Edamame

Fruits:

  • Bananas
  • Apples
  • Oranges
  • Grapes
  • Pineapple
  • Mango
  • Pears

Processed Foods:

  • Breakfast cereals
  • Granola bars
  • Crackers
  • Breads and pastries
  • Instant noodles
  • Packaged snacks (chips, pretzels)
  • Fast food items (burgers, fries)

Sweets and Desserts:

  • Cakes
  • Cookies
  • Pastries
  • Ice cream
  • Candy
  • Chocolate bars
  • Pies and tarts

Sauces and Condiments:

  • Ketchup
  • BBQ sauce
  • Sweet chili sauce
  • Teriyaki sauce
  • Hoisin sauce
  • Salad dressings with added sugars
Keto+ Boosters

1. Keto Burn+ Gummies

  • Apple Cider Vinegar: Aids weight loss, improve digestion, and stabilise blood sugar levels.
  • Acetyl-L-Carnitine: Supports energy production and fat metabolism.
  • Lemon Verbena Extract: Antioxidant and anti-inflammatory properties.
  • Green Tea Extract: Boosts metabolism and aids in fat burning.
  • Hibiscus Extract: Supports cardiovascular health and has antioxidant properties.
  • BHB Salts (Magnesium, Sodium): Provide exogenous ketones to support ketosis.
  • Chromium Picolinate: Helps regulate blood sugar levels.
  • Directions: 2x in the mornings

2. Keto ACV Gummies

  • 2000mg Apple Cider Vinegar: Aids in weight loss, improves digestion, and stabilises blood sugar.
  • BHB Salts (Calcium, Magnesium, Sodium): Support ketosis by providing exogenous ketones.
  • Organic Beetroot and Pomegranate: Provide antioxidants and support overall health.
  • Directions: 2x in before lunch

3. Keto Sleep+ Gummies

  • Ashwagandha: Reduces stress and anxiety, supports sleep.
  • Magnesium Threonate: Promotes relaxation and supports cognitive function.
  • L-theanine: Enhances relaxation and improves sleep quality.
  • 5-HTP: Precursor to serotonin, supports mood and sleep.
  • Apigenin: Natural compound that promotes sleep.
  • Directions: 2x in before dinner

4. Keto Collagen Protein Water

  • Collagen: Supports skin, hair, nails, and joint health.
  • Protein: Helps in muscle repair and growth, promotes satiety.

Fish Oil Supplements

  • Omega-3 Fatty Acids: Support heart health, reduce inflammation, and improve brain function

1. Keto Burn+ Gummies

  • Apple Cider Vinegar: Aids weight loss, improve digestion, and stabilise blood sugar levels.
  • Acetyl-L-Carnitine: Supports energy production and fat metabolism.
  • Lemon Verbena Extract: Antioxidant and anti-inflammatory properties.
  • Green Tea Extract: Boosts metabolism and aids in fat burning.
  • Hibiscus Extract: Supports cardiovascular health and has antioxidant properties.
  • BHB Salts (Magnesium, Sodium): Provide exogenous ketones to support ketosis.
  • Chromium Picolinate: Helps regulate blood sugar levels.
  • Directions: 2x in the mornings

2. Keto ACV Gummies

  • 2000mg Apple Cider Vinegar: Aids in weight loss, improves digestion, and stabilises blood sugar.
  • BHB Salts (Calcium, Magnesium, Sodium): Support ketosis by providing exogenous ketones.
  • Organic Beetroot and Pomegranate: Provide antioxidants and support overall health.
  • Directions: 2x in before lunch

3. Keto Sleep+ Gummies

  • Ashwagandha: Reduces stress and anxiety, supports sleep.
  • Magnesium Threonate: Promotes relaxation and supports cognitive function.
  • L-theanine: Enhances relaxation and improves sleep quality.
  • 5-HTP: Precursor to serotonin, supports mood and sleep.
  • Apigenin: Natural compound that promotes sleep.
  • Directions: 2x in before dinner

4. Keto Collagen Protein Water

  • Collagen: Supports skin, hair, nails, and joint health.
  • Protein: Helps in muscle repair and growth, promotes satiety.

Fish Oil Supplements

  • Omega-3 Fatty Acids: Support heart health, reduce inflammation, and improve brain function

Additional Weight Loss Resources

Understanding How the Body Burns Calories Daily

The body burns calories through four primary processes:

  1. Basal Metabolic Rate (BMR): This is the energy your body needs to maintain basic physiological functions like breathing, circulation, and cell production, accounting for 60% of daily calorie expenditure.
  2. Thermic Effect of Food (TEF): This is the energy required to digest, absorb, and metabolise the food you eat, contributing 10% of daily calorie burn.
  3. Exercise Activity Thermogenesis (EAT): This includes all structured physical activities like running, swimming, or gym workouts, making up 10% of daily calorie burn.
  4. Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the non-exercise-related activities such as walking, cleaning, gardening, and even fidgeting. NEAT can contribute up to 30% of daily calorie expenditure, depending on lifestyle and activity levels.

The Key Role of NEAT in Weight Loss

NEAT is crucial for weight loss because it can significantly impact total daily energy expenditure. By increasing your NEAT through simple daily habits like taking the stairs, walking instead of driving, and standing more often, you can burn additional calories without the need for intense workouts. This makes NEAT a sustainable and practical approach to increasing overall physical activity and supporting weight loss. With an active lifestyle, NEAT can contribute up to 30% of your daily calorie burn.

The Role of a Keto Diet in Boosting NEAT

A ketogenic (keto) diet, which is high in fats and low in carbohydrates, can complement efforts to boost NEAT. The keto diet can increase energy levels by providing a steady energy supply from fats, making you feel more energised throughout the day and encouraging more spontaneous physical activities, thus enhancing NEAT. By shifting the body into a state of ketosis, where it burns fat for fuel, the keto diet can help reduce body fat, making movement and daily activities easier and more enjoyable. Additionally, with fewer blood sugar spikes and crashes, you’re likely to experience more consistent energy levels, which can help maintain higher levels of NEAT.

To specifically target NEAT, incorporating a recommended 15-30 minutes of walking daily can make a significant difference. This simple habit can effectively boost your NEAT, helping to increase your overall calorie expenditure.

Conclusion

Incorporating more NEAT into your daily routine is essential for weight loss, as it can significantly contribute to your overall calorie expenditure. Combining this with a keto diet can maximise your energy levels and support your weight loss goals effectively. Simple daily habits, such as a recommended 15-30 minutes of walking, boosted by the sustained energy from a keto diet, can make a big difference in your journey towards a healthier lifestyle.

The body burns calories through four primary processes:

  1. Basal Metabolic Rate (BMR): This is the energy your body needs to maintain basic physiological functions like breathing, circulation, and cell production, accounting for 60% of daily calorie expenditure.
  2. Thermic Effect of Food (TEF): This is the energy required to digest, absorb, and metabolise the food you eat, contributing 10% of daily calorie burn.
  3. Exercise Activity Thermogenesis (EAT): This includes all structured physical activities like running, swimming, or gym workouts, making up 10% of daily calorie burn.
  4. Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the non-exercise-related activities such as walking, cleaning, gardening, and even fidgeting. NEAT can contribute up to 30% of daily calorie expenditure, depending on lifestyle and activity levels.

The Key Role of NEAT in Weight Loss

NEAT is crucial for weight loss because it can significantly impact total daily energy expenditure. By increasing your NEAT through simple daily habits like taking the stairs, walking instead of driving, and standing more often, you can burn additional calories without the need for intense workouts. This makes NEAT a sustainable and practical approach to increasing overall physical activity and supporting weight loss. With an active lifestyle, NEAT can contribute up to 30% of your daily calorie burn.

The Role of a Keto Diet in Boosting NEAT

A ketogenic (keto) diet, which is high in fats and low in carbohydrates, can complement efforts to boost NEAT. The keto diet can increase energy levels by providing a steady energy supply from fats, making you feel more energised throughout the day and encouraging more spontaneous physical activities, thus enhancing NEAT. By shifting the body into a state of ketosis, where it burns fat for fuel, the keto diet can help reduce body fat, making movement and daily activities easier and more enjoyable. Additionally, with fewer blood sugar spikes and crashes, you’re likely to experience more consistent energy levels, which can help maintain higher levels of NEAT.

To specifically target NEAT, incorporating a recommended 15-30 minutes of walking daily can make a significant difference. This simple habit can effectively boost your NEAT, helping to increase your overall calorie expenditure.

Conclusion

Incorporating more NEAT into your daily routine is essential for weight loss, as it can significantly contribute to your overall calorie expenditure. Combining this with a keto diet can maximise your energy levels and support your weight loss goals effectively. Simple daily habits, such as a recommended 15-30 minutes of walking, boosted by the sustained energy from a keto diet, can make a big difference in your journey towards a healthier lifestyle.

Optimising Daily Activities for Maximum NEAT

To maximise NEAT (Non-Exercise Activity Thermogenesis), it's beneficial to balance various activities throughout the day. Here’s a detailed breakdown including approximate hours for each activity:

  1. Walking: Aim for at least 10,000 steps per day, which equates to roughly 1.5 to 2 hours of walking, depending on your pace. This can be accumulated throughout the day and includes activities like brisk walking, taking the stairs, or walking during breaks.
  2. Standing: Aim to stand for at least 2 to 4 hours per day. You can achieve this by using a standing desk, taking standing breaks during work, and incorporating activities that require standing, such as cooking or household chores.
  3. Sitting: Limit sitting to no more than 6 to 8 hours per day. This includes time spent at work, commuting, and leisure activities. It’s crucial to break up prolonged sitting with short standing or walking breaks every 30 minutes to promote circulation and reduce sedentary behaviour.
  4. Fidgeting: Engage in non-exercise movements throughout the day, such as tapping your feet, shifting in your seat, or stretching. While difficult to quantify in hours, these small movements can significantly contribute to NEAT and calorie expenditure over time.

Sample Daily Schedule to Maximise NEAT:

  • Walking: 1.5 to 2 hours (10,000 steps)
  • Standing: 2 to 4 hours (using a standing desk, standing during meetings, etc.)
  • Sitting: 6 to 8 hours (limiting prolonged sitting, taking breaks)
  • Lying Down: 7 to 9 hours (ensuring adequate sleep)
  • Fidgeting: Throughout the day (incorporating small movements regularly)

To maximise NEAT (Non-Exercise Activity Thermogenesis), it's beneficial to balance various activities throughout the day. Here’s a detailed breakdown including approximate hours for each activity:

  1. Walking: Aim for at least 10,000 steps per day, which equates to roughly 1.5 to 2 hours of walking, depending on your pace. This can be accumulated throughout the day and includes activities like brisk walking, taking the stairs, or walking during breaks.
  2. Standing: Aim to stand for at least 2 to 4 hours per day. You can achieve this by using a standing desk, taking standing breaks during work, and incorporating activities that require standing, such as cooking or household chores.
  3. Sitting: Limit sitting to no more than 6 to 8 hours per day. This includes time spent at work, commuting, and leisure activities. It’s crucial to break up prolonged sitting with short standing or walking breaks every 30 minutes to promote circulation and reduce sedentary behaviour.
  4. Fidgeting: Engage in non-exercise movements throughout the day, such as tapping your feet, shifting in your seat, or stretching. While difficult to quantify in hours, these small movements can significantly contribute to NEAT and calorie expenditure over time.

Sample Daily Schedule to Maximise NEAT:

  • Walking: 1.5 to 2 hours (10,000 steps)
  • Standing: 2 to 4 hours (using a standing desk, standing during meetings, etc.)
  • Sitting: 6 to 8 hours (limiting prolonged sitting, taking breaks)
  • Lying Down: 7 to 9 hours (ensuring adequate sleep)
  • Fidgeting: Throughout the day (incorporating small movements regularly)
Sleep Hygiene Practices

To mitigate the impact of poor sleep on weight gain, prioritising good sleep hygiene is crucial.

  • Consistent Sleep Schedule: Maintain a regular sleep-wake cycle.
  • Bedtime Routine: Establish relaxing pre-sleep rituals like reading or taking a warm bath.
  • Optimised Sleep Environment: Keep your bedroom cool (18-22°C), dark with blackout curtains or an eye mask, quiet with earplugs or white noise machines, and comfortable with a supportive mattress and pillows.
  • Limit Screen Time: Avoid screens before bed; use blue light blocking glasses if necessary.
  • Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Aim to cut off caffeine consumption at least 4 to 6 hours before bedtime to minimise its stimulant effects.
  • Regular Exercise: Engage in physical activity earlier in the day to promote better sleep.
  • Stress Management: Practice relaxation techniques such as deep breathing or meditation.
  • Morning Sunshine: Get exposure to natural light in the morning to regulate your sleep-wake cycle.
  • Use Bed for Sleep Only: Avoid using it for work or entertainment.
  • Limit Daytime Naps: Keep them short and early in the day.

To mitigate the impact of poor sleep on weight gain, prioritising good sleep hygiene is crucial.

  • Consistent Sleep Schedule: Maintain a regular sleep-wake cycle.
  • Bedtime Routine: Establish relaxing pre-sleep rituals like reading or taking a warm bath.
  • Optimised Sleep Environment: Keep your bedroom cool (18-22°C), dark with blackout curtains or an eye mask, quiet with earplugs or white noise machines, and comfortable with a supportive mattress and pillows.
  • Limit Screen Time: Avoid screens before bed; use blue light blocking glasses if necessary.
  • Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Aim to cut off caffeine consumption at least 4 to 6 hours before bedtime to minimise its stimulant effects.
  • Regular Exercise: Engage in physical activity earlier in the day to promote better sleep.
  • Stress Management: Practice relaxation techniques such as deep breathing or meditation.
  • Morning Sunshine: Get exposure to natural light in the morning to regulate your sleep-wake cycle.
  • Use Bed for Sleep Only: Avoid using it for work or entertainment.
  • Limit Daytime Naps: Keep them short and early in the day.
Stress Management Practices

Stress plays a significant role in weight gain by increasing cortisol levels, which can lead to cravings for high-calorie foods and disrupted metabolism. To manage cortisol levels and promote hormone balance effectively, consider these stress management best practices:

  1. Regular Exercise: Engage in regular physical activities such as walking, yoga, or strength training to reduce cortisol levels and boost endorphins.
  2. Healthy Diet: Maintain a balanced diet rich in whole foods, lean proteins, fruits, and vegetables to support overall health and stabilize blood sugar levels.
  3. Adequate Sleep: Prioritise quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine to optimise hormone production and regulation.
  4. Stress Reduction Techniques: Practice mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to lower stress levels and improve resilience.
  5. Social Support: Seek emotional support from friends, family, or support groups to alleviate stress and foster positive social connections.
  6. Time Management: Organise tasks and prioritise responsibilities to reduce feelings of overwhelm and manage stress more effectively.
  7. Limit Stimulants: Minimise caffeine and alcohol intake, as they can increase cortisol levels and disrupt hormone balance.
  8. Hobbies and Relaxation: Engage in hobbies and activities that bring joy and relaxation, such as reading, gardening, or listening to music, to unwind and reduce stress.

Stress plays a significant role in weight gain by increasing cortisol levels, which can lead to cravings for high-calorie foods and disrupted metabolism. To manage cortisol levels and promote hormone balance effectively, consider these stress management best practices:

  1. Regular Exercise: Engage in regular physical activities such as walking, yoga, or strength training to reduce cortisol levels and boost endorphins.
  2. Healthy Diet: Maintain a balanced diet rich in whole foods, lean proteins, fruits, and vegetables to support overall health and stabilize blood sugar levels.
  3. Adequate Sleep: Prioritise quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine to optimise hormone production and regulation.
  4. Stress Reduction Techniques: Practice mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to lower stress levels and improve resilience.
  5. Social Support: Seek emotional support from friends, family, or support groups to alleviate stress and foster positive social connections.
  6. Time Management: Organise tasks and prioritise responsibilities to reduce feelings of overwhelm and manage stress more effectively.
  7. Limit Stimulants: Minimise caffeine and alcohol intake, as they can increase cortisol levels and disrupt hormone balance.
  8. Hobbies and Relaxation: Engage in hobbies and activities that bring joy and relaxation, such as reading, gardening, or listening to music, to unwind and reduce stress.
The Keto Flu

The "keto flu" refers to a set of symptoms that some people experience when they begin the ketogenic diet. These symptoms usually appear in the first few days to a week as your body adjusts to using fat rather than carbohydrates as its main energy source. Common symptoms include:

  • Fatigue
  • Headaches
  • Difficulty concentrating
  • Irritability
  • Nausea
  • Trouble sleeping
  • Muscle cramps or soreness
  • Sugar cravings

These symptoms occur due to several factors:

  • Electrolyte Imbalance: When insulin levels drop on a keto diet, the kidneys release more sodium, potassium, and magnesium, causing an electrolyte imbalance.
  • Dehydration: Rapid water loss in the initial stages of ketosis can lead to dehydration and further imbalance of electrolytes.
  • Carbohydrate Withdrawal: Cutting carbs can trigger withdrawal-like symptoms such as cravings and mood swings.

Managing Keto Flu:

  1. Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration. Consider electrolyte drinks or supplements to maintain electrolyte balance.
  2. Increase Salt Intake: Add salt to your meals or consume broth to replenish lost sodium.
  3. Eat Foods Rich in Potassium: Include foods like avocados, leafy greens (spinach, kale), and nuts (such as almonds) to boost potassium levels.
  4. Consider Magnesium Supplements: Taking a magnesium supplement can support muscle function and relaxation.
  5. Ease Into the Diet: Gradually reduce carbohydrates over a few days rather than all at once to help ease symptoms.
  6. Prioritise Rest: Allow your body time to adjust by ensuring you get enough sleep and relaxation.

The "keto flu" refers to a set of symptoms that some people experience when they begin the ketogenic diet. These symptoms usually appear in the first few days to a week as your body adjusts to using fat rather than carbohydrates as its main energy source. Common symptoms include:

  • Fatigue
  • Headaches
  • Difficulty concentrating
  • Irritability
  • Nausea
  • Trouble sleeping
  • Muscle cramps or soreness
  • Sugar cravings

These symptoms occur due to several factors:

  • Electrolyte Imbalance: When insulin levels drop on a keto diet, the kidneys release more sodium, potassium, and magnesium, causing an electrolyte imbalance.
  • Dehydration: Rapid water loss in the initial stages of ketosis can lead to dehydration and further imbalance of electrolytes.
  • Carbohydrate Withdrawal: Cutting carbs can trigger withdrawal-like symptoms such as cravings and mood swings.

Managing Keto Flu:

  1. Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration. Consider electrolyte drinks or supplements to maintain electrolyte balance.
  2. Increase Salt Intake: Add salt to your meals or consume broth to replenish lost sodium.
  3. Eat Foods Rich in Potassium: Include foods like avocados, leafy greens (spinach, kale), and nuts (such as almonds) to boost potassium levels.
  4. Consider Magnesium Supplements: Taking a magnesium supplement can support muscle function and relaxation.
  5. Ease Into the Diet: Gradually reduce carbohydrates over a few days rather than all at once to help ease symptoms.
  6. Prioritise Rest: Allow your body time to adjust by ensuring you get enough sleep and relaxation.
Your Metabolism

People gain weight due to metabolism-related factors such as hormonal imbalances, insulin resistance, and inefficient energy utilisation. Here’s how these factors contribute to weight gain:

  1. Hormonal Imbalances: Hormones like insulin, leptin, and cortisol play crucial roles in regulating metabolism and appetite. Imbalances, such as insulin resistance (where cells become less responsive to insulin), leads to increased fat storage and difficulty in using stored fat for energy. The keto diet helps by reducing carbohydrate intake, thereby lowering insulin levels and potentially improving insulin sensitivity. This can promote more effective fat burning and weight loss.
  2. Insulin Resistance: High-carbohydrate diets, especially those rich in refined sugars and starches, can contribute to insulin resistance. Insulin resistance promotes fat storage, particularly around the abdomen, and makes it harder for the body to access stored fat for energy. By limiting carbohydrate intake and promoting ketosis, the keto diet helps lower insulin levels and may improve insulin sensitivity, which can support weight loss.
  3. Energy Utilisation: Inefficient energy utilisation can lead to weight gain. When the body has excess calories that it doesn’t use for energy, these calories are stored as fat. The keto diet encourages the body to use fat as its primary fuel source instead of carbohydrates. This leads to more efficient energy utilisation and potentially a reduction in stored body fat over time.
  4. Metabolic Rate: A slower metabolic rate, often associated with aging or muscle loss, contributes to weight gain because fewer calories are burned at rest. The keto diet, particularly when combined with higher protein intake, helps preserve lean muscle mass. Muscle tissue burns more calories than fat tissue, so maintaining muscle can help support a higher metabolic rate and aid in weight management.
  5. Appetite Regulation: Hormonal and metabolic changes can affect appetite regulation, leading to increased cravings and overeating. The keto diet has been shown to promote satiety due to its higher fat and protein content, which can help reduce overall calorie intake without constant feelings of hunger.

In summary, people gain weight due to factors related to metabolism, such as hormonal imbalances, insulin resistance, inefficient energy utilization, and a slower metabolic rate. The keto diet addresses these issues by promoting fat burning, stabilising blood sugar levels, preserving muscle mass, and supporting appetite control. These metabolic benefits of the keto diet can contribute to weight loss and improved overall metabolic health in individuals who follow the diet appropriately and under proper guidance.

People gain weight due to metabolism-related factors such as hormonal imbalances, insulin resistance, and inefficient energy utilisation. Here’s how these factors contribute to weight gain:

  1. Hormonal Imbalances: Hormones like insulin, leptin, and cortisol play crucial roles in regulating metabolism and appetite. Imbalances, such as insulin resistance (where cells become less responsive to insulin), leads to increased fat storage and difficulty in using stored fat for energy. The keto diet helps by reducing carbohydrate intake, thereby lowering insulin levels and potentially improving insulin sensitivity. This can promote more effective fat burning and weight loss.
  2. Insulin Resistance: High-carbohydrate diets, especially those rich in refined sugars and starches, can contribute to insulin resistance. Insulin resistance promotes fat storage, particularly around the abdomen, and makes it harder for the body to access stored fat for energy. By limiting carbohydrate intake and promoting ketosis, the keto diet helps lower insulin levels and may improve insulin sensitivity, which can support weight loss.
  3. Energy Utilisation: Inefficient energy utilisation can lead to weight gain. When the body has excess calories that it doesn’t use for energy, these calories are stored as fat. The keto diet encourages the body to use fat as its primary fuel source instead of carbohydrates. This leads to more efficient energy utilisation and potentially a reduction in stored body fat over time.
  4. Metabolic Rate: A slower metabolic rate, often associated with aging or muscle loss, contributes to weight gain because fewer calories are burned at rest. The keto diet, particularly when combined with higher protein intake, helps preserve lean muscle mass. Muscle tissue burns more calories than fat tissue, so maintaining muscle can help support a higher metabolic rate and aid in weight management.
  5. Appetite Regulation: Hormonal and metabolic changes can affect appetite regulation, leading to increased cravings and overeating. The keto diet has been shown to promote satiety due to its higher fat and protein content, which can help reduce overall calorie intake without constant feelings of hunger.

In summary, people gain weight due to factors related to metabolism, such as hormonal imbalances, insulin resistance, inefficient energy utilization, and a slower metabolic rate. The keto diet addresses these issues by promoting fat burning, stabilising blood sugar levels, preserving muscle mass, and supporting appetite control. These metabolic benefits of the keto diet can contribute to weight loss and improved overall metabolic health in individuals who follow the diet appropriately and under proper guidance.

Genetic Factors and Weight Management

If you consistently struggle to lose weight despite following a healthy diet and exercise regimen, genetics may play a role. This can be particularly evident if family members have similar challenges.

Genetics significantly influence how our bodies manage weight. They impact our metabolism—how efficiently we burn calories at rest—and how we respond to diet and exercise. People often classify body types into three categories:

  1. Ectomorphs: These folks tend to be lean with a faster metabolism. They often struggle to gain muscle or fat despite eating plenty.
  2. Mesomorphs: This body type is muscular and athletic, with a moderate metabolism that responds well to exercise.
  3. Endomorphs: They have a curvier or rounder body type with a slower metabolism. Endomorphs can find it easier to gain weight, especially if they're not active.

Genetically, certain factors can make weight loss harder:

  • FTO Gene: It affects appetite regulation and energy balance, potentially leading to weight gain.
  • MC4R Gene: Mutations can alter hunger signals and metabolism, making it challenging to manage weight.
  • PPARG Gene: Variations may contribute to insulin resistance and fat storage.
  • APOA2 Gene: It influences how the body processes fats, impacting cholesterol levels and weight.
  • LEPR Gene: Mutations affect leptin sensitivity, which regulates appetite and energy use.

Understanding these genetic predispositions helps tailor weight management strategies. While genetics play a role, lifestyle factors such as diet, exercise, sleep, and stress management also play crucial roles in overall health and weight management.

If you consistently struggle to lose weight despite following a healthy diet and exercise regimen, genetics may play a role. This can be particularly evident if family members have similar challenges.

Genetics significantly influence how our bodies manage weight. They impact our metabolism—how efficiently we burn calories at rest—and how we respond to diet and exercise. People often classify body types into three categories:

  1. Ectomorphs: These folks tend to be lean with a faster metabolism. They often struggle to gain muscle or fat despite eating plenty.
  2. Mesomorphs: This body type is muscular and athletic, with a moderate metabolism that responds well to exercise.
  3. Endomorphs: They have a curvier or rounder body type with a slower metabolism. Endomorphs can find it easier to gain weight, especially if they're not active.

Genetically, certain factors can make weight loss harder:

  • FTO Gene: It affects appetite regulation and energy balance, potentially leading to weight gain.
  • MC4R Gene: Mutations can alter hunger signals and metabolism, making it challenging to manage weight.
  • PPARG Gene: Variations may contribute to insulin resistance and fat storage.
  • APOA2 Gene: It influences how the body processes fats, impacting cholesterol levels and weight.
  • LEPR Gene: Mutations affect leptin sensitivity, which regulates appetite and energy use.

Understanding these genetic predispositions helps tailor weight management strategies. While genetics play a role, lifestyle factors such as diet, exercise, sleep, and stress management also play crucial roles in overall health and weight management.

Medications That Impact Weight Management

Common medications that can cause weight gain include:

  1. Antidepressants: Certain antidepressants, like tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs), are known for their side effect of weight gain. They can affect appetite, metabolism, and energy levels, making it challenging to manage weight, especially on a ketogenic diet.
  2. Antipsychotics: Many antipsychotic medications, such as olanzapine, quetiapine, and risperidone, can lead to significant weight gain. They can alter metabolism, increase appetite, and affect insulin sensitivity, which may hinder weight loss efforts, particularly on a keto diet.
  3. Corticosteroids: Corticosteroids like prednisone are often prescribed for conditions like asthma, arthritis, and autoimmune disorders. They can cause fluid retention, increased appetite, and redistribution of fat, resulting in weight gain and difficulty in losing weight.
  4. Antihistamines: Some antihistamines, especially older types like cyproheptadine and hydroxyzine, can cause weight gain due to their sedative effects and impact on appetite control.
  5. Antidiabetic Medications: Medications used to treat diabetes, such as insulin and sulfonylureas (e.g., glyburide, glipizide), can lead to weight gain by affecting insulin levels and promoting glucose uptake in fat cells.
  6. Birth Control Pills: Certain hormonal contraceptives, particularly those containing estrogen, can cause fluid retention and increase appetite, potentially resulting in weight gain.

It's important for individuals taking these medications to consult with their healthcare provider to discuss potential side effects and strategies to manage weight effectively. Adjustments to diet, exercise, or medication regimen may be necessary to support weight loss goals while managing medication-related effects.

Common medications that can cause weight gain include:

  1. Antidepressants: Certain antidepressants, like tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs), are known for their side effect of weight gain. They can affect appetite, metabolism, and energy levels, making it challenging to manage weight, especially on a ketogenic diet.
  2. Antipsychotics: Many antipsychotic medications, such as olanzapine, quetiapine, and risperidone, can lead to significant weight gain. They can alter metabolism, increase appetite, and affect insulin sensitivity, which may hinder weight loss efforts, particularly on a keto diet.
  3. Corticosteroids: Corticosteroids like prednisone are often prescribed for conditions like asthma, arthritis, and autoimmune disorders. They can cause fluid retention, increased appetite, and redistribution of fat, resulting in weight gain and difficulty in losing weight.
  4. Antihistamines: Some antihistamines, especially older types like cyproheptadine and hydroxyzine, can cause weight gain due to their sedative effects and impact on appetite control.
  5. Antidiabetic Medications: Medications used to treat diabetes, such as insulin and sulfonylureas (e.g., glyburide, glipizide), can lead to weight gain by affecting insulin levels and promoting glucose uptake in fat cells.
  6. Birth Control Pills: Certain hormonal contraceptives, particularly those containing estrogen, can cause fluid retention and increase appetite, potentially resulting in weight gain.

It's important for individuals taking these medications to consult with their healthcare provider to discuss potential side effects and strategies to manage weight effectively. Adjustments to diet, exercise, or medication regimen may be necessary to support weight loss goals while managing medication-related effects.

References

Australian Menopause Society: "Managing Menopause and Weight Gain" by Australian Menopause Society. Available at: Australian Menopause Society

Effects of Ketogenic Diet on Menopause: "Impact of Low-Carbohydrate Diets on Menopause Symptoms and Metabolism" by the Journal of Clinical Endocrinology & Metabolism. Available at: JCEM

Benefits of Intermittent Fasting: "Intermittent Fasting and Metabolic Health: A Comprehensive Review" by the New England Journal of Medicine. Available at: NEJM

Exercise Recommendations for Menopause: "Exercise and Menopause: How to Stay Active and Healthy" by the North American Menopause Society. Available at: NAMS

Impact of Stress on Menopause: "How Stress Affects Menopause" by the American Psychological Association. Available at: APA

Australian Menopause Society: "Managing Menopause and Weight Gain" by Australian Menopause Society. Available at: Australian Menopause Society

Effects of Ketogenic Diet on Menopause: "Impact of Low-Carbohydrate Diets on Menopause Symptoms and Metabolism" by the Journal of Clinical Endocrinology & Metabolism. Available at: JCEM

Benefits of Intermittent Fasting: "Intermittent Fasting and Metabolic Health: A Comprehensive Review" by the New England Journal of Medicine. Available at: NEJM

Exercise Recommendations for Menopause: "Exercise and Menopause: How to Stay Active and Healthy" by the North American Menopause Society. Available at: NAMS

Impact of Stress on Menopause: "How Stress Affects Menopause" by the American Psychological Association. Available at: APA

Weight Loss Plan for Women in Their 30s