KETO 101: KICK START YOUR METABOLISM

By: Dr. Daniel Gleason DC, E. Bozik

Kick start your metabolism and transform your health with The Ketogenic Diet! The Keto Diet converts your body from a sugar burner into a fat burner through a metabolic state called, Ketosis. While in Ketosis, your body will burn fat (ketones) for energy transforming your hormones, digestion, metabolism, and neurologic health. You'll enjoy a rich diet high in healthy fats, proteins, and fiber. You'll eat minimal carbs while avoiding processed foods and sugar. Intermittent fasting daily, weekly, and monthly optimizes your results. Feel your best, lose weight naturally, and achieve balance with the Ketogenic Diet.

KETO 101

Keto Basics:

1. Minimal Carbs: Less than 20-50 Net Carbs per day (Net Carbs= Total Carbs - Fiber)
2. Healthy Proteins: No more than half your ideal weight in grams
3. Healthy Fats: 60-80% of your diet

What To EAT:

• Grass-Fed Meats
• Wild Caught Fish & Salmon
• Bone Broth
• Organic, Pasture Raised Eggs
• Organic, Grass Fed Butter, Ghee
• Raw Olives, Olive Oil
• Omega 3s (Anchovies, Sardines, Krill Oil)
• Organic Coconut Oil, MCT Oil
• Organic Vegetables (Broccoli, Cauliflower)
• Organic Leafy Greens (Spinach, Kale)
• Avocados
• Seeds (Sesame, Hemp, Cumin, Pumpkin)
• Raw, Soaked Nuts (Macadamias, Walnuts, Pecans)
• Organic Berries (Small amounts in moderation)

What to AVOID: 

• Processed Foods & Drinks
• Fast Foods, Restaurants
• Fried Foods
• Grains (Wheat, Corn, Rice)
• Tubers (Potatoes, Sweet Potatoes)
• Sugar (Cane Sugar, Honey, Maple Syrup)
• Fruits, Dried Fruits (Apples, Bananas)
• Fruit Juice

Intermittent Fasting

• Daily: Eat within a 6-hour window
• Weekly: Do at least one 18-23 hour fast
• Monthly: Do at least one 2-5 day water-only fast

TIP: Track your intake using Cronometer

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