You may have heard some buzz about how strict and difficult keto is, and how many people try and fail. We contend that these complaints and the fallout are largely due to a flawed approach by people who follow cookie-cutter approaches.
If you google “keto diet”, you’ll get bombarded by a dizzying amount of multimedia information, some of it excellent (like Dr. Andreas Eenfeldt’s Diet Doctor and Jonno Proudfoot’s Real Meal Revolution), and some of it highly questionable (we won’t mention those).
Simply exposing yourself to this information overload can create stress, anxiety, potential booby traps, and failure. Consequently, our goal with the Going Keto Action Plan is to guide you in the manner of a personal coach.
The Keto Action Plan Is NOT A Fad Diet
We’d like to help you avoid the hazards of most fad diets; that’s why we’re sharing a uniquely pragmatic approach to ketogenic eating. The Keto for Beginners Action Plan will protect you from the pitfalls of many of those questionable programs. Instead, you’ll follow a thoughtful, proven three-phased approach that is flexible, highly customizable, effective, and intuitive instead of regimented.
In each week you’ll be guided every step of the way to do things right, to proceed at a sensible pace, and to never struggle, suffer, or backslide, like so many ill-prepared and misinformed keto enthusiasts.
You’ll learn exactly which foods to eliminate from your keto eating plan and why; you’ll have a wide array of delicious keto-approved foods to choose from; you’ll learn how to cook them; and you’ll find out how exercise, lifestyle, and stress management fit into the picture.
We also provide meal plans (menus) that you can follow to the letter, or borrow from here and there. And we’ve included easy-to-learn and easy-to-use recipe management and meal planning software to help you manage your keto lifestyle.
Here’s how a successful Personal Keto Action Plan is structured…
Week 1: Low-Carb (Transition) Phase
It’s important to transition into a low-carb phase before you go full out keto. You’ll spend 1 – 3 weeks on the phase. This will help you:
- Change your beliefs about fat and carbs. It’s not going to be easy, but it is the key to your success.
- Find and make recipes you like.
- Discover how to do proper meal planning.
- Cleanup your eating which will make the transition to keto a whole lot smoother.
- Ditch the carb dependency without counting calories and without weighing portions.
- Prepare your body to start burning fat for fuel and not carbs.
The importance of this phase before going keto for the first time is virtually undisputed among keto experts.
It’s not uncommon for devoted enthusiasts to drop 4 to 6 kgs total, including 1,2 – 3,5 kgs excess body fat, during the low-carb phase.
Week 2 and 3: The Keto (Fat Burning) Phase
We are what we repeatedly do. Excellence, then, is not an act but a habit. – Will Durant
Experts agree that to attain the highest standard of metabolic efficiency your first genuine nutritional ketosis should be a rock-solid effort of a minimum of six weeks.
The tools and skills you’ve mastered in the first week will enable you to effortlessly attain this six-week goal.
Apart from hitting the 6-week gold standard our aim in weeks 2 and 3 is on getting you (and your kitchen) keto-adapted. You’ll do this with the help of a new set of fully customizable meal plan templates and keto recipes.
You’ll also learn how to use one of the most powerful weapons in the keto cooking arsenal – intermittent fasting.
Week 4 and beyond: Long-term Eating Patterns (Maintenance Phase)
The ketogenic eating plan is part of a lifelong eating strategy rather than a rigid short-term weight loss protocol. In the final phase, you’ll learn how to correctly cycle between keto and low carb, and how to use intermittent fasting in both cycles.
Mastering keto is like discovering a hidden superpower that stabilizes your energy, mood, and brain function all day long, because you have readily available stored energy to burn – even if you skip meals. – Mark Sisson, author of The Paleo Cookbook.
Keto Success Stories
Give Yourself 3 Weeks
Whoever you are, whatever your situation, what we ask from you is simple: give The Keto Action Plan a shot for 3 weeks. We provide the tools, accountability, and support – you just need to do it!
For some of you this will be an easy transition; for others – we can’t lie – it’s going to be tough. However, you all will benefit from these simple changes, and you will in ways you cannot imagine.
Your only job during the first 3 weeks is to focus on following the action plan and making good food choices. You don’t need to weigh or measure portions, you don’t need to count calories, you don’t need to purchase everything organic, grass-fed, pastured, or local.
Just follow a delicious low carb eating plan… for 21 days straight. Your only job? Eat, good food. Break the carb addiction. And experience a potential new you.
We often hear the question, “Will the Keto Action Plan for me?” we then offer the Zen-flavoured answer, “Only if you do it.”
The Keto for Beginners Action Plan is a collaborative effort between NutriServe, The Herb Academy and The Foxy Flexitarian.
Who should NOT do a low-carb diet?
A low-carb diet is safe for almost everyone.
Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:
- Those taking medication for diabetes. If you take insulin or other diabetes medications, learn more
- Those taking blood pressure medication? Learn more
- Breastfeeding mothers. If you are nursing a baby, learn more
While a low-carb/keto eating plan has many proven benefits, it’s still controversial. Most importantly, you may need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. The low-carb/keto eating plan is for adults with health issues, including obesity, that could benefit from the eating plan.
The Keto Action Plan cannot and does not contain professional medical, health, fitness, or nutritional advice. The medical, health, fitness, and nutritional information provided is for general informational and educational purposes only and is not a substitute for professional advice.
Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of fitness or health advice. The use or reliance on any information contained in this workshop is solely at your own risk. Please see or Terms and Conditions and Disclaimer pages for more information.