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Program Guide

Click on the following to download an advance copy of the Ketogenic Program Guide. This outlines acceptable food types, serving sizes and general details about ketosis and eating for a ketogenic food plan.

Quick Start Guide to the Ketogenic Diet

Below are tools for estimating/tracking servings and calorie planning:

Food Modification Worksheet - This sheet identifies a given calorie target and the associated servings of food groups to reach that target. It also offers ways to adjust the basic food prescription. So for example, if one didn’t want five servings of nuts and seed in the 1200 calorie plan, they might drop the nuts/seeds serving to 4 and increase the intake of oils by one serving.

Keto Menu Planning Worksheet - this allows for planning the food group for each day to reach ones calorie level.

Keto Food Planner - this is similar to the above, only in a spreadsheet. It is populated for 1200 calories, but can be changed after a download.

Please Note

For most, the program lowers the carbohydrate level more than they are accustom to. This is a healthy transformation that will enable you to be “metabolically flexible”. During this change, there are some changes you want to be aware of. Please ensure you review this quick reference on “Starting Keto”.

Veggies

For some, the program introduces different vegetable types than they are accustom. This file on “3 Steps to Loving Your Veggies” will help. Nutrient dense vegetables are important to provide the vitamins and mineral necessary for cellular metabolism and carry out the role of the body’s organs and systems.

Fiber

The research can be controversial regarding the role of fiber as the benefit depends on the many other conditions in your environment. It is fair to say though that nutrient dense foods are key for your vitamins and minerals and the most nutrient dense have good fiber. Some who go from a Standard American Diet where they consume of a lot of grains and are averse to vegetables could have difficulty when they cut out the grains (their prior source of fiber). Adopting a diet of nutrient dense foods will lead you to an adequate amount of fiber (soluble fiber is key). Refer to this article “Adding Fiber To A Ketogenic Diet” for guidance. The foods recommended to achieve good fiber content are all included in the Ketogenic Program Guide above.

Eating Out?

Enjoy this Ketogenic Dining Guide quick reference to help you stay on track with the ketogenic diet and still eat out regularly. Read through for tips and strategies to help you enjoy your favorite restaurants and stay in ketosis.

Additional References