Y o u r G u i d e t o K e t o T r o u b l e s h o o t i n g

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WORKOUT &FASTINGTIPSTips to accelerate your weight lossjourney if this is your goal!

KETO TIPSAND TRICKSLet us help you learn somehelpful ways to assist you start yirjourney the right way and to stayon track..

KETODELIVEREDMEALSWe do just that. Deliver KetoCompliant meals to you. Tailoredto meet your weight and healthgoals in an easy, delicious andfresh way. Let us show you how!

DISCLAIMERb y K e t o D e l i v e r e d M e a l s

I am not a doctor or a dietician.  The information I provide is based on mypersonal experience, studies of the Keto Diet and my experience providing ketocompliant meals to hundreds of clients in a professional business capacity.  Any recommendations I make about weight training, nutrition should not takethe place of professional medical advice. Before starting any new diet and exercise program please check with yourdoctor and clear any exercise and/or diet changes with them before beginning. I wish you all the best with your journey, you should be so proud! The journeymay be hard to start with but I promise you it is worth it. Shannon, Founder and Owner KDM Xxx

What is the keto diet?Keto is a very low-carbohydrate, high-fat diet that offers several health benefits, fromweight loss to mental clarity and lower levels of inflammation. Quick Summary: * The goal of a keto diet is to achieve a metabolic state of ketosis * Ketosis is a state in which your body relies on fat for energy, including stored fat, insteadof glucose from carbohydrates * To achieve ketosis, you must limit your net carbs (total carbs, minus grams of fiber) to aslow as 20g per day for some people, while also increasing your dietary fat intake

What happens to your body when you follow a keto diet?

Getting into a state of ketosis means that your body switches from using glucose fromcarbohydrates as fuel to using fat as fuel. But getting into a state of ketosis can take patience and planning. The biggest challenge when you’re getting into ketosis is to get through the first few weeks —also known as then, or keto-adaption, phase.

What is the ketomacronutrient ratio?

* 70-80% healthy fats, like coconut oil, MCT oil, olive oil, and butter * 20-25% protein from meat, eggs, and dairy * 5-10% carbohydrates from low-carb veggies and nuts

How can I make thetransition easier?

When your body begins to transition into ketosis, you’ll start to burn through your glycogenstores. This just means that your body is flushing out stored glucose — and along with it — youmight experience an increase in urination. This diuretic effect is temporary, but it does make it easier for you to get dehydratedduring those first weeks on keto. And with excess urination, you’ll also lose crucial electrolyteminerals. Electrolyte and water loss can lead to headaches and muscle aches — two symptoms of theketo flu. To avoid this, drink plenty of water during your keto transition and replace lostelectrolytes with a targeted mineral supplement or by adding sea salt to your water.

Do I need to exercise?Being more active can help you get into ketosis. When you exercise, you deplete your body of itsglycogen stores. Normally, these are replenished when you eat carbs, which are broken down intoglucose and then converted to glycogen. In addition, working out in a fasted state has been shown to actually drive up ketone levels! Be careful doing intense exercise in the first few weeks of starting a keto diet -this can causeyou to crash and burn..trust me! Take it easy to start with, you can then ramp up once you are fatadapted and feeling better. You might actually notice your training getting easier!

Why do I need so much fatfor the first few weeks?Fatty acids from MCT oil (medium chain triglycerides), coconut oil, dairy, and fatty meat will help quellcravings and balance your blood sugar levels. You can worry about calorie restriction and meal tracking later. When you’re transitioning into ketosis,the main goal is to stick to keto-friendly recipes, keep carbs low, and get through the first couple ofweeks without too many bouts with the keto flu.

Do calories count?

What foods can I eat?

Calories count but they are not the be all and end all. There are other factors at play, likehormones. Hormones play a large role in influencing appetite, fullness, and fat storage. And researchsuggests that low-carb and keto meals may trigger hormones that lead to a natural reduction incalorie intake, especially in those who are overweight or insulin resistant. Additionally, your insulin level – and how sensitive your body is to insulin – influence whether youstore or burn calories. Researchers have shown that impaired insulin response following weightloss reduces metabolic rate and drives weight regain. However, lowering carb intake may help tocounteract this effect. However, calories do matter - we tend to not worry for the first few weeks while you are inthe fat adaption phase, then start to slowly cut back to assist your body in using its own fatstores for fuel and hence seeing some good weight loss as a result.

MeatChicken - Free range wherepossible, and try for fattier optionslike thighs, and keep the skin on!Sausages - make sure to read thelabel and ensure there are no fillers.Best to speak to your local butcherwho could make you some!Beef - All red meat is greatFish - Try for fattier options likesalmon and tuna in olive oilPork - try for roast pork withcrackling or baconOther meats like duck are all greatoptions.

Dairy/EggsCheese - all types except whereprocessed with other ingredientsCream - all types but check theingredient list to ensure no fillersFull fat natural or greek yogurtCream cheese and marscaponeSour creamFetaParmesanHalloumiRicotta or Cottage CheeseJust steer clear of anything with lowfat!Eggs! The entire egg :-0

Oils/Fats

Fruit/Vegetables

Olive OilButterCoconut OilLard or ghee

Nuts/SeedsAlmondsSunflower SeedsPepitasMacadamias - only a few!Chia seeds

Pantry ItemsOlivesTomatoes (tinned)Tomato puree or pasteCoocnut - shredded, desicatted or flourCoconut cream or milkApproevd sugars - xylitol, stevia or erythritolCocoa/CacaoDark Chocolate (check carb content)Psyllium husks/powderXantham GumApple cider vinegarDried herbs and spicesSalt/pepperOnions, garlic, chilliesBone broth

All berries - raspberries, strawberries, blueberries (in moderation)Leafy greens, and fresh herbsAvocadosTomatoesCapsicumsMushroomsBroccolliCauliflowerZucchiniBrussel SproutsBeansPumpkinEggplantAsparagus

Do I need to takesupplements?Some good supplements to take while following a keto diet include: 1. MAGNESIUM - boosts energy, regulates blood sugar levels and supports your immune system. 2.OMEGA-3 FATTY ACIDS - Omega-3 supplements can be particularly beneficial for people onketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fatdiet. 3. DIGESTIVE ENZYMES - One of the main complaints of those new to the ketogenic diet is that thehigh fat content of this eating pattern is tough on their digestive system.Since the keto diet may consist of up to 75% fat, those used to consuming diets lower in fat canexperience unpleasant gastrointestinal symptoms like nausea and diarrhea. 4. ELECTROLYTES - Focusing on adding minerals through diet is important for people following aketogenic diet, especially when first switching to this way of eating. The first weeks can be challenging as the body adapts to the very low number of carbs consumed.Transitioning to a ketogenic diet results in increased water loss from the body. Levels of sodium, potassium and magnesium can drop as well, leading to symptoms of the keto flu,such as headaches, muscle cramps and fatigue.

How much water should Idrink?You should be aiming to drink 2-3 litres of water per day to help flush out toxinsand assist with hydration and lethargy.

I have more questions!!!Get in touch via email! We are always here to help you with your journey :-)

Stay strong, focused and enjoy the journey

Shannon Xxx