Core Principles of the Plan
This plan is built on four key pillars designed to work together to shift your metabolism.
Ketogenic Framework
Shift your body to burn fat for fuel instead of carbs by drastically reducing carbohydrate intake.
12/12 Intermittent Fasting
A gentle approach to fasting with a 12-hour eating window and a 12-hour fasting period to enhance ketosis.
MCTs for Energy
Utilize Medium-Chain Triglycerides from coconut oil for quick energy and to support ketone production.
Polyphenol Power
Load up on colorful, low-carb vegetables, herbs, and berries to fight inflammation and support health.
Macronutrient Architecture
The 70/25/5 Calorie Split
To achieve and maintain ketosis, your daily calories should come from this specific macronutrient ratio. This high-fat, moderate-protein, and very-low-carbohydrate structure signals your body to switch its primary fuel source from glucose to ketones.
70%
Healthy Fats
25%
Protein
5%
Net Carbs
A Sample Day: 8 AM to 8 PM Eating Window
This timeline illustrates how to structure your meals and fasting periods.
7:00 AM: Wake & Hydrate
Start with water, black coffee, or unsweetened tea. A pinch of sea salt helps with electrolytes.
8:00 AM: Breakfast
Break your fast with eggs, spinach, avocado, and optional "Keto Coffee" with coconut oil.
12:30 PM: Lunch
A "Power Salad" with leafy greens, grilled chicken or salmon, and an olive oil-based dressing.
7:00 PM: Dinner
Baked salmon or steak with a large portion of roasted low-carb vegetables like broccoli.
8:00 PM: Fasting Begins
Your eating window closes. Hydrate with water or herbal tea until morning.
Food Guide: What to Eat & Avoid
Sticking to this guide is crucial for maintaining ketosis and maximizing health benefits.
✅Prioritize These Foods
- ✓Healthy Fats: Avocado, olive oil, coconut oil, butter, ghee.
- ✓Proteins: Fatty fish (salmon), chicken, beef, eggs.
- ✓Low-Carb Veggies: Spinach, kale, broccoli, cauliflower, bell peppers.
- ✓Nuts & Seeds: Almonds, walnuts, flax seeds, chia seeds (in moderation).
- ✓Berries: Raspberries, blackberries, strawberries (in small portions).
❌Avoid These Foods
- ✗Sugar in All Forms: Honey, maple syrup, soda, candy.
- ✗Grains: Wheat, rice, oats, pasta, bread, cereal.
- ✗High-Sugar Fruits: Bananas, grapes, mangoes, apples, oranges.
- ✗Starchy Veggies & Legumes: Potatoes, corn, peas, beans, lentils.
- ✗Unhealthy Fats: Processed vegetable oils (soybean, canola, corn oil).
Managing the "Keto Flu"
The initial adaptation phase can cause flu-like symptoms. This is usually due to an imbalance of electrolytes as your body sheds water weight. Proactive management is key.
Daily Electrolyte Targets
Aim for these daily intakes, especially during the first 1-2 weeks, to minimize or prevent adaptation symptoms. Prioritize getting these from whole foods.
-
Sodium: 3,000–5,000 mg
Add sea salt to food, drink broth, eat olives.
-
Potassium: 3,000–4,000 mg
Sources include avocado, spinach, and salmon.
-
Magnesium: 300–500 mg
Found in nuts, seeds, and dark leafy greens. Supplementation may be needed.