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The Keto Success Academy:

DAY
THE BASICS
#TKSA

THEKETOBELLE.CO.UK
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01
What Is Keto?
The Ketogenic diet (keto) is a low carb diet, it differs to other low carb diets because
fat is used as an energy source instead of carbohydrates. Your body is equipped to run
on two different energy sources: glucose and fat. Fundamentally by dropping net carb
intake to below 25g and increasing fats - the actual amount can be determined using
a keto calculator – a state called Ketosis can be achieved. When in ketosis, the body
starts to use dietary and body fat as a source of energy. Ketosis with a calorie deficit
turns the body into a fat burning machine.

What is Ketosis?
The typical Western Pattern Diet consists of high fat, high sugar, high protein and
low fibre. There is a misconception that fat causes us to gain body fat, really excess
carbohydrates do. When carbohydrates are broken down into glucose that it is
transported in the blood readily accessible for our cells to use. If blood sugar is too
high a hormone called insulin is released. Insulin instructs glucose to enter the cells,
some use the glucose for energy other cells like those found in your liver and muscle
convert glucose to glycogen (stored glucose). When glycogen stores are full, the excess
is stored as fat. When insulin levels are high, not fat burning occurs.

The process behind the ketogenic diet is called Ketosis. Ketosis is the use of ketones
(what fat is broken down to) instead of glucose. Ketosis – not to be confused with
ketoacidosis- is a totally natural state and occurs often through out life. On Keto,
fat is used as an energy source. Fat does not trigger the same insulinogenic response
as carbohydrates, the blood sugar stays stable through out the day so your body is
constantly burning fat.
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Benefits on keto 02
Weight Loss.
Appetite control – when the body burns fat all day every day, there is access to large
periods of stored energy which in reduces feelings of Hunger. This in turn makes it easier to
lose weight as you eat less.
Mental Performance – Ketones are flowing towards the brain and this has been proven
to result in concentration.
Reduced Blood pressure & Heart rate – Increase urination reduces the amount of
water circulating the body putting less pressure on the heart to pumps extra fluid.
Better Skin – Hormonal stability can cause a decrease in acne.
Decrease in symptoms related to PCOS and Diabetes – Because of reduction in
insulin production, blood sugar and suppression of testosterone you will see improvements in
your PCOS or Diabetes.

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03 Your appetite on keto

Going from a standard diet to a keto diet will be a big transition. You’ll be shifting
your way of thinking about food, meals, and health. You’ll also most likely be
throwing out most of the food in your pantry—and starting your shopping a new. You may
find on the first week of Keto you are hungry more often than usual. This is totally normal!
When the liver is being depleted of glycogen because of the reduced carb intake your body
will send out hunger signals to encourage you to eat carbohydrates. Cravings will be very
intense in this first week but it’s important to know that they are only temporary.

As you enter ketosis your cravings will decrease, expect this from week 2 onwards. You
blood sugar will start to stabilise and you appetite will decrease. Try to keep to you set
amount of calories, it can be hard on some days but give it your best effort.

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ideal macronutrients 04
65-75% of your total calorie intake should come from fat.

20-30% of your total calorie intake should come from protein. Protein is extremely important
in your diet because it is the building block for growth and repair. Your body needs! Protein
intake shouldn’t be compromised.

5% of your total calorie intake should come from Net carbs. Net carbs can be calculated from
subtracting dietary fiber from the total carb count. (Total carbs – Fibre) This only applies when
reading food labels produced outside of the EU (USA in particular). In the EU the carb count is
the net carb because the fibre has already been taken out. A rule of thumb is if fibre is spelled
fiber deduct it from the total carbohydrate count.

Figure 1 – EU food labelling Figure 2 – US food labelling

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05
Protein Intake
People often neglect protein on the Ketogenic diet but here at the Keto Success Academy we
do not! As previously stated protein provides our bodies with the building blocks to grow and
whilst the aim is to lose fat we also want to retain muscle and build strength. We need to
replenish protein we may lose in a process called gluconeogenesis. You may have read that
too much protein can knock you out of Ketosis, this is partially true but can be very misleading.
There are two ways our bodies can get energy, Aerobic (with oxygen) and anaerobic (without
oxygen). Fats can only be used when there is enough oxygen. When there isn’t enough oxygen
available for example when you’re running or doing HIIT training, the body will convert glucose
from protein. This process is known as gluconeogenesis – totally natural, totally normal- Don’t
be afraid of gluconeogenesis just make sure you always achieve you set amount of protein.

Fibre Intake
Another super important micronutrient that is neglected. Fibre is so so so so important. Not only
do you want to have healthy bowel movements, your gut has helpful bacteria which supports
your immune system. Fibre feeds the bacteria. Because fibre is indigestible carbohydrates,
when most people think Keto, they think no carbs or fibre. You must add fibre to your diet, you
must have leafy greens with every meal!

Water intake
Excess ketones are excreted in your urine, in the first few weeks you’ll find yourself using the
toilet very frequently. You need to stay hydrated to avoid migraines. To remain hydrated,
electrolytes and water need to be balanced. Electrolytes are sodium, potassium and magnesium.
We will be aiming for three litres a day. In addition to the increase water intake you must also
increase your electrolytes also. You can add salt to your food and take magnesium and sodium
supplements.
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keto approved foods

Fats Vegetables Gelatin
Butter Kale Glucomannan
Ghee Spinach Protein powder
Avocados Rocket Pork rinds
Macadamia Nuts Swiss Chard Psyllium husk powder
Coconut Butter Bok choy Pure extracts
Cocoa Butter Onions Xanthan gum
Egg Bell peppers
Coconut Oil, Asparagus Condiments
Olive Oil Kohlrabi Yellow mustard
MCT Oil Lettuce Reduced sugar Ketchup
Avocado Oil Radicchio Mayonnaise
Nuts and Seeds Brussels Sprouts Horseradish
Nut Butter Broccoli Hot Sauces
Celery Worcestershire Sauce
Dairy Cucumber Sauerkraut
Mayonnaise Zucchini High-fat salad dressing
Heavy Cream Tomato
Sour Cream Cauliflower Herbs & Spices
Cottage Cheese Basil
Cream Cheese Fruit Oregano
Parmesan Limited to ½ cup Parsley
Cheddar serving per week Rosemary
Swiss Thyme
Feta Strawberries Cilantro
Brie Blueberries Cayenne Pepper
Monterrey jack Raspberries Chili powder
Mozzarella Cherries Cumin
Bleu cheese Cranberries Cinnamon
Mulberries Nutmeg
Protein Lemon or Lime Juices
Beef Baking Salt and Pepper
Poultry Almond flour
Pork Cocoa/cacao
Fish powder
Shellfish
Organ meats
Coconut flour
Hazelnut flour remember:
Eggs Macadamia Nut You can only eat the foods on

Tofu Flour this list! Print this list off to

take shopping.
Tempeh Peanut flour
Lamb Flax meal
Goat

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07 Foods to avoid
FOODS HIGH IN SUGAR

PROCESSED FOODS

GRAINS (WHEAT, BARLEY, RYE)

STARCHY VEGETABLES (POTATO, YAM, PLANTAIN, CASSAVA, SWEET POTATO)

BROWN, BLACK, OR WHITE RICE

FRUIT

PASTA

BEANS OR LEGUMES

ROOT VEGETABLES AND TUBERS

LOW-FAT AND SUGAR FREE DIET FOODS OR NUTRITION BARS

CONDIMENTS AND SAUCES

BEER, WINE, OR SUGARY COCKTAILS SODA, FLAVOURED WATERS, AND JUICES

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Supplies for the keto diet

The final step in getting ready for your Keto Diet is to ensure you’re stocked with the
proper tools and supplies for success! Below is a starter list of what you’ll need for
your diet. You can add to and subtract from this list based on your personal needs:

01 keto urine strips

02 Magnesium supplements
03 Potassium Supplements
04 Multivitamins
05 Macro Calculator
06 Kitchen Scale
07 Tupperware
08 Measuring cups and
spoons
#STAYFITHASHTAG

09 Fibre supplements with

living cultires 9
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09
Tips for your success

Avoid any processed foods. Instead, choose all-natural food. Always opt for

01 organic, grass-fed, free-range or wild-caught.

02
Record everything you eat. Even something as simple as a new sauce or
supplement can throw you out of Ketosis. Tracking everything you ingest will
allow you to retrace your steps!

03 When you think you’ve had enough water, DRINK MORE!!

Get rid of all carbs and processed sugars in your house/pantry. When those

04 cravings kick in, it’ll be much easier to fight them this way.

05
Remember, sugar and carbs both become glucose. High Sugar = High Carb

Test your Ketone levels daily.

06
Start on Magnesium Supplements immediately.

07
08
Take the time to plan and prepare for your week. Knowing what you will be
preparing will help as your cravings kick in!

When you’re hungry EAT! This diet is not about starvation. You will feel hungry
in the first few weeks as your body adjusts to using fats for energy and that’s

09 totally okay! Don’t let people micromanage or make you feel guilty for eating
more often than usual. This is your journey!

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