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KETO CYCLE POWERED BY

THE DIET THAT WILL CHANGE YOUR LIFE

BY JASON WITTROCK

YOU ARE STRONG © 2016. All Rights Reserved. Please do not share or distribute.

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Congratulations on making the decision to change your life and improve your health. The fact that you decided to start this program means you want to reach your full potential and are willing to make the necessary changes to become a better and stronger person. Before you start your new journey, it is important to have a strong ‘WHY’. Take a moment to ask yourself why you decided to start this journey? Why is this important to you? Having a strong WHY will help you persevere in the face of adversity and help you conquer obstacles along your journey. You must practice positive visualization and set big goals. Instead of thinking how painful it might be for you to reach your goal, focus on the positive and how good you are going to feel once you reach your goal. You are not helpless. You have everything it takes to become great and reach your full potential. Visualize yourself reaching your goal and prepare your mind for the inevitable obstacles that you must conquer along your journey. You must believe 100% that you deserve success. Your past does not determine your future, and nothing can stop you from reaching your goal if have persistence. You are a lot stronger than you think. Have faith in yourself, be patient, and enjoy the journey!

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THE TRUTH

Furthermore, carbohydrates cause severe inflammation in your body and are responsible for mood and energy swings throughout your day. There are essential fats and proteins, but no such thing as essential carbohydrates. Understand: the most fattening foods are the ones that significantly raise blood sugar and insulin levels. These foods include sugar, refined grains, starches and sugary drinks.

Unfortunately, millions of americans attempt to lose weight and end up failing simply because they have the wrong information. Most people do not fail on their diet because they lack willpower. They fail because they have the wrong strategy and quit when they do not see the results of their hard work and effort. Believe it or not, you do not get fat simply because you eat too much food. You also do not get fat because you don’t exercise enough. The truth is fat accumulation is regulated by hormones in your body. The primary hormone that regulates fat accumulation is called, insulin. The medical community has given insulin the name of ‘the fat storage hormone’. So, what causes your body to release insulin? Carbohydrates! Foods like sugar, bread, cereal, bagels, pasta, potatoes, corn, and beans. Carbohydrates cause a rapid increase in blood sugar (aka glucose). As a response, your pancreas must secrete insulin to get the glucose out of your bloodstream and store it inside cells. Insulin acts like a key that opens cell doors and allows glucose to enter to be stored as fat. Also, since insulin is trying to store glucose inside your cells, it prevents fat from leaving the cell at the same time. Therefore, any time you have high amounts of insulin in your bloodstream you are in ‘fat storage mode’ and are unable to burn fat (even if you are working out). © 2016. All Rights Reserved. Please do not share or distribute.

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New studies have proven the harmful effects of carbohydrates, however the government and USDA continue to show an unwillingness to change their advice. Most likely because large food companies lobby the government with money and pay for biased scientific studies so they can keep selling you cheap carbohydrates with high profit margins. For example, the American Heart Association lists Idaho Baked Potatoes as a ‘heart healthy food’ and puts their ‘certified stamp of approval’ on every single potato. A single baked potato contains approximately 50 grams of carbohydrates and has a score of 85/100 on the Glycemic Index, meaning it causes a severe impact on blood sugar and insulin levels. Americans have followed the ‘low fat’ nutritional advice for the past 50 years, but we keep getting fatter and millions of deaths per year are caused by heart disease, diabetes and stroke. Basically, Americans removed fat from their diet and replaced it with more carbohydrates! The average American consumes between 300400 grams of carbohydrates every single day, and 152 pounds of sugar every year! This makes it easy to understand why we are facing an obesity epidemic and record numbers of adults and children are being diagnosed with diabetes and dying from heart disease.

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FAT PHOBIA

to over 600 million people worldwide. Diabetes has tripled to over 350 million people. If eating a ‘low fat diet’ is the cure then why has America’s obesity and diabetes rates continued to skyrocket the past 30 years?

Understand: fat does not make you fat. Carbs do! Your body wants to burn fat, but it never gets a chance because it’s constantly burning glucose from the carbohydrates in your diet.

During the 1920’s scientists and researchers discovered a high fat, very low carb and moderate protein diet called the ‘ketogenic diet’ and used it to treat seizures in children with epilepsy. During treatment they noticed the ketogenic diet was extremely effective at reducing body fat and improving many cognitive functions. The results of their studies also showed patients who followed a ketogenic diet significantly lowered triglycerides levels, lowered LDL (bad cholesterol), increased HDL (good cholesterol), lowered blood pressure, and improved insulin sensitivity. Ketogenic diets are now being used in the medical community to treat patients who suffer from obesity, diabetes, cardiovascular and heart disease, high blood pressure, high cholesterol, and metabolic syndrome. In fact, scientists and researchers are now using a ketogenic diet as an alternative treatment for cancer patients (cancer survives off glucose). Additionally, studies show a ketogenic diet is effective in curing and preventing Alzheimer’s and Parkinson’s disease, as well as PCOS and infertility issues in women.

Fat is considered an ‘essential nutrient’ because your body can’t produce it on it’s own and must rely on dietary sources Fat is a major component of every single cell in your body and is essential for life Fat is critical to proper organ function and protects major organs such as your heart, lungs, and brain 50% of your brain is made of fat Fat helps regulate your immune system and body temperature Fat is necessary for building key hormones in your body that help regulate metabolism, maintain healthy bones and muscle development

Fat has taken the blame for almost every single health problem known to mankind, including obesity, heart attacks, high cholesterol, hypertension, stroke, and even cancer. Because of this, most people have a ‘fat phobia’ and consider eating fat as being unhealthy and potentially deadly. The government and food industries have taught Americans to fear fat and started the ‘low fat’ diet craze that has lasted over 30 years. In fact, obesity rates have doubled the past 30 years

The American Journal of Clinical Nutrition, along with many others, have published studies showing NO correlation between saturated fat and heart disease

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HOW KETOSIS WORKS A ketogenic diet switches your bodies metabolism and puts you into ‘ketosis’.

Ketosis is a physiological state where your body starts burning fat and produces ketones for energy, instead of using glucose from carbohydrates. When you are in ketosis your body is in ‘fat burning mode’ and uses stored body fat, and fat from your diet as it’s primary energy supply. © 2016. All Rights Reserved. Please do not share or distribute.

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1 2 3 4

Blood Sugar & Insulin Levels Kept Low The Keto Cycle restricts carbohydrates in order to keep your blood sugar and insulin levels low. Carbs are replaced with dietary fat which does not raise blood sugar and spike insulin

Fat Leaves the Cell Low insulin levels unlock your fat cells and allow fat to escape in the form of fatty acids. These fatty acids travel thru your bloodstream and make their way to your liver

Ketones Are Produced Once the fatty acids reach your liver they are converted into ketone bodies. Newly formed ketones exit the liver and travel to your brain, muscles, organs and other tissues in your body to be used as energy.

Ketones Give You Energy You are now in a ‘state of ketosis’ and your body is burning ketones from the breakdown of fat, instead of using glucose. Ketones are the most efficient energy source in your body, and studies show ketones produce more energy per gram than any other fuel source

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For the past 8 years I have dedicated my life to helping people improve their mental and physical health through the power of fitness. I have helped hundreds of people change their life and done my best to give hope and strength to people on a mission to reach their full potential and live the life they deserve. I have worked with people from all walks of life and helped people overcome all types of adversity. Early in my career I was given an opportunity to train children who suffer from mental illness. The experience profoundly changed my perspective and I witnessed first hand how proper diet and exercise can save your life, empower you, build your confidence, and increase your sense of purpose and well-being. From this experience, I also learned about the power of the ketogenic diet and how it was being used to treat and cure people who suffer from obesity, diabetes, high cholesterol, high blood pressure, and metabolic syndrome. I began using the ketogenic diet myself as a way to stay in peak physical shape year round and ensure optimal health. My results were incredible and I quickly began using the ketogenic diet to help clients successfully lose weight and improve their overall health.

Hello, I’m Jason Wittrock I’m a personal trainer, Bodybuilding.com Spokesmodel, EAS Myoplex Athlete, husband and a father to my newborn son, Paxton. © 2016. All Rights Reserved. Please do not share or distribute.

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I created the Keto Cycle as an easy-to-follow program that anyone can use to successfully reach their fitness and health goals. The program was designed using the latest ketogenic research, feedback from my clients, and my own personal experiences with the diet. I’m excited to be part of your journey and hope this program gives you what you need to finally get the results you deserve. We are in this together!

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WHAT IS THE KETO CYCLE? The Keto Cycle is a modified high­fat and very low carbohydrate ketogenic diet with periodic and strategic carbohydrate re­feedings.

During the weekdays you follow ‘Keto Days’ which puts your body into ketosis and allows you to burn your own body fat as energy, instead of carbohydrates. On Keto Days you are consuming high fat, moderate protein, and very low carbohydrates.

IMPORTANT Before starting any diet, you should first speak with your doctor. Please do not start Keto Cycle

Then, on a single day over the weekend (Friday, Saturday or Sunday) you take a ‘Carb Day’ which temporarily switches you out of ketosis to allow your body to replenish muscle glycogen, reset hormone levels, and take a quick psychological and social break from dieting.

© 2016. All Rights Reserved. Please do not share or distribute.

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before speaking with your physician. You must not rely on the information within this program as an alternative to medical advice from your doctor or any other professional healthcare provider.

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© 2016. All Rights Reserved. Please do not share or distribute.

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CHOOSE YOUR CYCLE

KETO ADAPTATION PHASE Before you begin the Keto Cycle you must complete a two week Keto Adaptation Phase. The Keto Adaptation Phase is the period of time where your body adjusts and switches metabolisms to burning fat as fuel, instead of carbs. During this two week period you must follow the recommended calorie and macro guidelines under the cycle you choose (see ‘Choose Your Cycle’ below). On the final day of the Keto Adaptation Phase you must take your first Carb Day. Then, the following day you begin the Keto Cycle and follow the guidelines under the cycle you chose.

SHORT

Build lean muscle and slowly reduce body fat

WEEK ONE LONG

SUPER

Lose a significant amount of weight, and reduce risk of health problems associated with obesity

Quickly burn fat, lose weight, and maintain muscle

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

WEEK TWO MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

CARB DAY

start your cycle after this day

SHORT CYCLE

SHORT CYCLE

MEN

KETO DAY Calories & Macros

GOAL To build lean muscle and slowly reduce body fat  

CALORIES

Current  Weight x 15

One week of Keto Days, followed by a single Carb Day on the weekend

example: if your current weight is 160lb your calorie intake would = 2,400

(Friday, Saturday or Sunday).

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(2,400 x .75) / 9 = 200 grams

(2,400 x .20) / 4 = 120 grams

5%

(2,400 x .05) / 4 = 30 grams

SAMPLE WEEK MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

CARB DAY

CARB DAY

CARB DAY

CARB DAY Calories & Macros CALORIES

FAT

PROTEIN

NET CARBS

(carbs minus fiber)

Choose only one of these days as your carb day. The remaining 2 days should be KETO days.

Same as  Keto Days © 2016. All Rights Reserved. Please do not share or distribute.

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Less than  75 grams 

Same as  Keto Days

300-350 grams

LONG CYCLE

SHORT CYCLE

WOMEN KETO DAY Calories & Macros

CALORIES

Current  Weight x 13 example: if your current weight is 130lb your calorie intake would = 1,690

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(1,690 x .75) / 9 = 140 grams

(1,690 x .20) / 4 = 84 grams

5%

(1,690 x .05) / 4 = 21 grams

CARB DAY Calories & Macros CALORIES

FAT

PROTEIN

GOAL To quickly burn fat, lose weight, and maintain lean muscle. 

NET CARBS

Two consecutive weeks of Keto Days, followed by a single Carb Day on the weekend (Friday, Saturday or Sunday).

SAMPLE WEEK 1 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

CARB DAY

CARB DAY

CARB DAY

WEEK 2

(carbs minus fiber)

Same as  Keto Days

Less than  75 grams 

Same as  Keto Days

250-300 grams

Choose only one of these days as your carb day. The remaining 2 days should be KETO days.

LONG CYCLE

LONG CYCLE

MEN

WOMEN

KETO DAY Calories & Macros CALORIES

Current  Weight x 12 example: if your current weight is 200lb your calorie intake would = 2,400

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(2,400 x .75) / 9 = 200 grams

(2,400 x .20) / 4 = 120 grams

FAT

PROTEIN

(2,400 x .05) / 4 = 30 grams

Less than  75 grams 

Same as  Keto Days

Current  Weight x 10 example: if your current weight is 150lb your calorie intake would = 1,500

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(1,500 x .75) / 9 = 125 grams

(1,500 x .20) / 4 = 75 grams

5%

(1,500 x .05) / 4 = 18 grams

CARB DAY Calories & Macros

NET CARBS

CALORIES

250-300 grams

Same as  Keto Days

(carbs minus fiber)

Same as  Keto Days

CALORIES

5%

CARB DAY Calories & Macros CALORIES

KETO DAY Calories & Macros

FAT

PROTEIN

NET CARBS

(carbs minus fiber)

Less than  75 grams 

Same as  Keto Days

200-250 grams

SUPER CYCLE

SUPER CYCLE

MEN

KETO DAY Calories & Macros

GOAL

To lose a significant amount of weight (over 30lbs) and reduce risk of health problems associated with obesity (BMI over 35) such as diabetes, metabolic syndrome, heart disease and stroke.

CALORIES

Three consecutive weeks of Keto Days, followed by a single Carb Day on the weekend

Current  Weight x 9 example: if your current weight is 250lb your calorie intake would = 2,250

(Friday, Saturday or Sunday).

SAMPLE WEEKS 1 &2 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

KETO DAY

KETO DAY

KETO DAY

KETO DAY

CARB DAY

CARB DAY

CARB DAY

WEEK 3

Choose only one of these days as your carb day. The remaining 2 days should be KETO days.

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(2,250 x .75) / 9 = 187 grams

(2,250 x .20) / 4 = 112 grams

5%

(2,250 x .05) / 4 = 28 grams

CARB DAY Calories & Macros CALORIES

FAT

PROTEIN

NET CARBS

(carbs minus fiber)

Same as  Keto Days

Less than  75 grams 

Same as  Keto Days

200-250 grams

SUPER CYCLE

WOMEN KETO DAY Calories & Macros

CALORIES

Current  Weight x 7 example: if your current weight is 200lb your calorie intake would = 1,400

NET CARBS

FAT 75%

PROTEIN 20%

(carbs minus fiber)

Calories  multiplied by  .75  Take that number and divide by 9 

Calories  multiplied by .20 Take that number and divide by 4 

Calories  multiplied by .05 Take that number and divide by 4

(1,400 x .75) / 9 = 116 grams

(1,400 x .20) / 4 = 70 grams

5%

(1,400 x .05) / 4 = 17 grams

CARB DAY Calories & Macros CALORIES

FAT

PROTEIN

You can purchase coconut oil at your local grocery store. Look for a Coconut Oil brand that has ‘cold pressed’, ‘unrefined’, and ‘extra virgin’ on the label. Coconut Oil can be used in cooking, taken directly spoon to mouth, or even added to coffee or other beverages.

WHAT FOODS YOU SHOULD EAT ON KETO DAYS

You can purchase MCT Oil from online and retail supplement stores, as well as many specialty grocery stores. MCT Oil can be taken directly spoon to mouth, or added to beverages. Warning: If you have never taken Coconut Oil or MCT Oil it’s best you take a small amount and assess your tolerance. Some people have negative reactions and consuming too much at once can lead to stomach pain and diarrhea. Warning: If you have never taken Coconut Oil or MCT Oil it’s best you take a small amount and assess your tolerance. Some people have negative reactions and consuming too much at once can lead to stomach pain and diarrhea.

NET CARBS

(carbs minus fiber)

Same as  Keto Days

Less than  100 grams 

Same as  Keto Days

150-200 grams © 2016. All Rights Reserved. Please do not share or distribute.

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SATURATED FATS Saturated Fats are primarily found in animal origins such as eggs, meat, butter, cheese and dairy products. The idea that saturated fats are bad for you and clog your arteries has been proved false by several scientific studies. In fact, The American Journal of Clinical Nutrition has shown absolutely no correlation between saturated fat and elevated risk of heart disease. Eating saturated fats only raises ‘large’ LDL cholesterol particles, which is not associated with heart disease like small particles. Saturated fats also increase HDL (good cholesterol) which lowers your risk of heart disease. Additionally, saturated fats are preferred as they provide the quickest source of energy for your body.

You can purchase coconut oil at your local grocery store. Look for a Coconut Oil brand that has ‘cold pressed’, ‘unrefined’, and ‘extra virgin’ on the label. Coconut Oil can be used in cooking, taken directly spoon to mouth, or even added to coffee or other beverages. You can purchase MCT Oil from online and retail supplement stores, as well as many specialty grocery stores. MCT Oil can be taken directly spoon to mouth, or added to beverages.

WARNING:

If you have never taken Coconut Oil or MCT Oil it’s best you take a small amount and assess your tolerance. Some people have negative reactions and consuming too much at once can lead to stomach pain and diarrhea.

High amounts of healthy saturated fats are also found in Coconut Oil and MCT Oil. Coconut Oil is a ‘Superfood’ and should be a staple of your diet. Coconut Oil contains unique fatty acids and MCT’s (medium-chain triglycerides) that provide your body with incredible health benefits. MCT’s are a very quick energy source for your body because they bypass normal digestive processes and pass directly to the liver to be converted into energy. © 2016. All Rights Reserved. Please do not share or distribute.

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© 2016. All Rights Reserved. Please do not share or distribute.

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MONOUNSATURATED & POLYUNSATURATED FATS These types of fats are very ‘heart healthy’ and have been proven to reduce risk of heart disease and improve lipid profiles. Monounsaturated fats include foods such as: oils (i.e olive oil, sunflower, sesame, avocado, flaxseed), nuts (especially macadamia and almonds), nut butters (i.e peanut butter, almond butter), and avocados. There are two main types of Polyunsaturated Fats: Omega-3’s and Omega-6’s. Good sources of Omega-3’s include fatty fish (i.e salmon), fish oil, and seeds.

QUICK WAYS TO ADD HEALTHY FAT 1

Add butter, coconut Oil or MCT oil to your coffee (keto coffee)

2

Select fattier cuts of meat (i.e 80/20 ground beef, ribeye or strip steak, bacon)

3

Snack on pumpkin seeds, sunflower seed kernels, nuts and pork rinds

4

Cook with olive oil, butter or coconut oil

5

Add cheese and sour cream to your food

PROTEIN Protein is essential for the development of your body and brain. However, going over your daily protein requirement will keep you out of ketosis, simply because your body will convert excess protein into glucose (gluconeogenesis). Ketones have a ‘protein sparing’ effect, so you don’t need a high amount of protein from your diet. Choose protein sources that are high in fat, instead of lean proteins. For example, ground beef instead of ground turkey, beef or pork instead of chicken breast or tuna. Your primary protein sources include: Eggs, meat, ground beef, fish, cheese, nuts and seeds

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EAT YOUR VEGGIES

WHAT FOODS TO AVOID ON KETO DAYS

Green leafy vegetables are high in fiber and include foods like: broccoli spinach kale asparagus brussel sprouts Fiber is a very important component to good health and has been linked to the prevention of cancer and heart disease. If you aren’t able to get enough fiber from food then a fiber supplement is recommended. © 2016. All Rights Reserved. Please do not share or distribute.

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You will most likely crave carbs in the first few days. Your body is fighting you to get it’s carbs back! You must remind yourself that fat is your new energy source, not carbs! Your carb cravings will go away if you feed your body enough fat and give it the energy it needs.

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WHAT FOODS TO AVOID ON KETO DAYS The following types of foods digest very quickly and cause significant increases in blood sugar and insulin levels which will keep you out of ketosis. These types of foods should be avoided:

Additionally, you must avoid Hydrogenated and Trans Fats as much as possible. Trans fats are not produced by nature, but instead are chemically engineered and created by food companies to increase the shelf lives of their products. Trans fats are used primarily in margarine and processed foods. Your body does not recognize these fats and they cause significant amounts of harm. Look on the ingredient list for ‘hydrogenated oil’ and ‘partially hydrogenated oil’.

SUGAR This includes table sugar and foods like: candy, ice cream, soda, fruit juice, wine, and fruit (contains fructose). Check the ingredient list on foods for hidden sugars like: dextrose, maltodextrin, fructose, glucose, sucrose, corn syrup, high fructose corn syrup, honey, syrup

Finally, the following types of oils are considered unhealthy and should be avoided:

REFINED GRAINS This includes foods like rice, bread, pasta, bagels, cereal, oatmeal, baked goods, granola

sunflower oil

STARCHES This includes foods like baked potato sweet potato, corn, beans, peas

soybean oil

LIQUID CARBS This includes foods like soda, wine, beer, fruit juice, sports drinks, milk, fruit smoothies

vegetable oil safflower oil canola oil corn oil grapeseed oil © 2016. All Rights Reserved. Please do not share or distribute.

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WARNING ELECTROLYTES ARE CRITICAL

Not getting enough electrolytes is the number one cause of failure on this diet. If you do not keep your electrolytes high your body will stop functioning properly and you will experience symptoms such as: tiredness, blurred vision, constipation, muscle cramping, irritability, lightheadedness, and lack of mental clarity. Getting an adequate supply of electrolytes is especially important during the Keto Adaptation Phase. Additionally, electrolyte levels are decreased with strength training and exercise, which further increases the need to replenish electrolytes.

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SODIUM Sodium (salt) is responsible for several metabolic actions in your body and is essential for life. You have been taught that sodium is bad for you. That is true when you are running on a high carbohydrate diet. However, this isn’t true when your body is in ketosis. Insulin sends a signal your kidneys to store sodium. Since you are suppressing insulin your kidneys no longer receive the signal to store sodium and begin flushing it. Therefore, you must continually replenish the lost sodium. The simple solution is to eat foods high in sodium (i.e pork rinds, salted nuts), add salt to your food, drink a cup of water with 1 tbsp of salt, or drink 1­-2 cups of chicken broth every day. Chicken broth can be purchased at your local grocery store. Any brand is fine, as long as it is not ‘low sodium’. Simply pour the chicken broth in a coffee mug and heat in the microwave for 1­-2 minutes. It’s recommended you have two cups per day. If you experience tiredness or headaches drinking chicken broth is a quick remedy.

WARNING:

most generic salts sold in grocery stores contain dextrose (sugar). Before purchasing your salt make sure to check the ingredient list.

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WHAT CAN YOU DRINK ON KETO DAYS

POTASSIUM Potassium is another important mineral involved in many processes inside your body, including contractions in your muscles and heart. Lack of potassion can cause side­ effects such as brain fog, muscle cramps, and organ failure. Avocados are an excellent source of potassium and it’s recommended you eat at least two per day to get your required daily amount of potassium. You can also get potassium from foods such as: green leafy vegetables (i.e spinach or kale), mushrooms, salmon and nuts. You can also use Morton’s Lite Salt or Morton’s Salt Substitute found in your local grocery store as a way to increase potassium intake.

MAGNESIUM

It’s recommended you take between 400­-500 mg per day. Use as directed on the label.

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UNSWEETENED TEA Tea has many health benefits and contains antioxidants COFFEE ­Do not add sugar, use heavy whipping cream or almond milk as creamer. You can also make ‘keto coffee’ by adding butter and coconut oil UNSWEETENED ALMOND & COCONUT MILK These are good sources of healthy fat and do not contain sugar (lactose) found in regular milk COCONUT WATER Coconut Water has several health benefits and contains a large amount of the electrolytes to help keep you hydrated and energized LA CROIX La Croix is a flavored sparkling water found at your local grocery store. You can choose from a variety of different flavors

Magnesium is essential for system regulation. If you are low on magnesium you may suffer from dizziness, fatigue or muscle cramps. You can ensure you meet your daily recommended intake by taking a magnesium supplement. Magnesium supplements can be purchased online or at your local pharmacy.

© 2016. All Rights Reserved. Please do not share or distribute.

WATER Drinking plain water is your best option. You can use a squeeze of lemon or lime juice to enhance the flavor of your water. Note: sparkling water is good, however you must avoid distilled water

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DIET SODA Diet soda contains many harmful chemicals that are bad for your health. It is highly recommended you stay away from all sodas. However, some studies show little to no effect on blood sugar. Therefore, you may have one diet soda beverage per day. If you stop making progress, or plateau, then immediately stop drinking diet soda. CRYSTAL LIGHT Crystal Light is an artificial flavored water enhancer and can be found at your local grocery store. It contains artificial sweeteners that can potentially raise your blood sugar and knock you out of ketosis. You can have 1­-2 glasses of water with Crystal Light added per day. However, if you stop making progress, or plateau, then immediately stop drinking Crystal Light © 2016. All Rights Reserved. Please do not share or distribute.

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TOP 5 KETO

MISTAKES

TOO MANY CARBS

Keeping your carbohydrate intake within the daily recommended limit is very important. Food companies have become professionals at hiding carbs in foods. In fact, studies show up to 75% of packaged foods on store shelves contain a form of added sweetener! Additionally, sugars are used as a way to preserve packaged foods such as bacon and sausages. The easiest way to avoid this problem is to only consume whole foods that haven’t been processed. Check for hidden sugars... such as agave, cane sugar, corn syrup, dextrose, maltodextrin, fructose, fruit juice concentrate, high fructose corn syrup, honey, invert sugar, starch, maltose, molasses, sucrose. Also, beware of ‘low fat’ foods! Food companies remove the fat and replace it with carbs! Finally, always check the food label to see how many grams of carbohydrates are inside. You may think corn and peas are good vegetables, but in fact they have almost 30 grams of carbs per serving!

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© 2016. All Rights Reserved. Please do not share or distribute.

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NOT ENOUGH FAT

LOW ON

ELECTROLYTES Not enough sodium, potassium and magnesium is the leading cause of negative side effects like tiredness, muscle aches, headaches and foggy thinking.

Remember, your body is now being fueled by fat so you need to eat more fat! Not consuming enough calories from fat will leave you tired and groggy. Eat plenty of high fat foods like: ground beef, eggs, steak, bacon, avocado, coconut oil, butter, etc.

TOO MUCH PROTEIN If you consume a high amount of protein your body will start converting excess protein into glucose the same as it does with carbs (called gluconeogenesis). This will keep you out of ketosis and affect your energy levels. Try your hardest not to exceed your daily protein requirement. © 2016. All Rights Reserved. Please do not share or distribute.

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NOT ENOUGH WATER Water is essential to transport nutrients and keep your body hydrated. 70% of your body is made of water! If you become dehydrated you will experience many negative side effects and put stress on your internal organs. You goal is to drink at least one gallon of water per day.

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WHAT FOODS SHOULD YOU EAT ON CARB DAY You may eat fast digesting carbs (bad carbs) as long as you stay under your daily carbohydrate limit. These include foods like: sugary drinks, cereal, pancakes, pasta, sushi, candy, fruit, bagels, bread, baked potato, pretzels, sorbet, etc. Eating too many fast digesting carbs may cause you to experience excessive water retention, bloating or inflammation, and low energy. If this happens, you should switch to using slow-digesting carbs (good carbs). Slow digesting carbs are complex, so they take your digestive system longer to breakdown and have less of an impact on blood sugar and insulin levels. They also have more nutritional value than fast digesting carbs. If your primary goal is to lose weight it is highly recommended you stick to eating ‘good carbs’ on your Carb Day.

GETTING BACK INTO KETOSIS Carb Day will temporarily knock you out of ketosis. Your goal is to get back into ketosis quickly as possible. If you you aren’t able to get back into ketosis within 3 to 4 days after Carb Day then you should switch to good carbs instead of bad carbs. After your Carb Day is over you must recommit yourself, stay disciplined, and keep moving forward with determination.

Slow-digesting carbs include foods such as: brown rice, sweet potato, quinoa, oatmeal, berries, and whole grains. Another option is to start your day off with fast digesting carbs and move into consuming slow digesting carbs as the day progresses, or vice versa. You may also decide to stick primarily with good carbs, but allow yourself one ‘cheat meal’ with bad carbs like pizza, pancakes, candy or ice cream. Your decision should be made depending on how you feel and what your instincts are telling you. Carbs add up very quickly! It’s very important you use MyFitnessPal to keep track of your daily carb intake. © 2016. All Rights Reserved. Please do not share or distribute.

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SETTING UP YOUR MEAL PLAN You are provided with a Meal Plan Guide to give you direction on what types of foods to include in your meals. Use your Meal Plan Guide to create and customize your own meal plan based on your personal calories and macros, and choose foods you enjoy. It is best to keep your meal plan simple during the first few weeks. You can be creative and flexible once you get more comfortable with your new eating routine. When you sit down to create your meal plan it helps to enter foods into MyFitnessPal to get an idea of how many calories, fat, protein and carbs are in each meal. Keep experimenting with different foods and meals until you have a plan that works. You can use the Keto Cycle Grocery List to help you pick foods. Additionally, Keto Cycle shares healthy meal options and recipes on our social media pages. If you find a great recipe or meal that you enjoy please share it with our community. We are all in this together! © 2016. All Rights Reserved. Please do not share or distribute.

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TRACKING YOUR CALORIES & MACROS  During the first few weeks of the Keto Cycle it is very important to track your daily calories and macros to ensure your success. The diet is most likely new to you and you are going against everything you have learned and done before. It is easy to fall into your old habits and without knowing it you could make critical mistakes. By tracking your food intake you can easily troubleshoot when a problem arises. For example, are you getting enough fat? Are you eating too much protein? Too many carbs? Are you getting enough sodium and potassium? Also, by actively logging and tracking your food you are setting new patterns in your brain and holding yourself accountable. What gets measured gets managed.

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YOUR HIGHEST PRIORITIES 1. GET AS CLOSE as possible to your macro ratio

75%

HOW TO USE MYFITNESSPAL

FAT

5%

CARBS

2. DO NOT go over your daily carb limit 3. DO NOT go over your daily protein limit

MyFitnessPal is a FREE app for iPhone and Android devices. It is a very convenient and effective way to track your daily calories and macros. There are other apps and methods, but MyFitnessPal seems to be the most accurate and has the largest food database. You can easily enter foods using the barcode scanner, or type the name of the food in the search field. To view your daily calorie and macro breakdown click the ‘Nutrition’ button at the bottom of the ‘Diary’ page. Set your personal calorie and macro goals inside the app by following these steps: Step 1: Step 2: Step 3: Step 4: Step 5:

20%

PROTEIN

Go to the ‘Diary’ Scroll down and press the ‘Nutrition’ button Under the ‘Calories’ tab press the ‘Goal’ field Press the ‘Calories’ field and enter your goal (press the checkmark) Press any of the macro fields to change your macro ratios

4. DO NOT go under your daily fat requirement. Being slightly over on your fat intake is better than being under

HOW ACCURATE DO YOU NEED TO BE? Your goal is to come close as possible to your calorie and macro goals, but it’s very difficult to match your requirements exactly on the dot. Your first few days of tracking can be frustrating. Stay patient, practice makes perfect!

Note: the macro breakdown pie chart does not factor in net carbs. To calculate net carbs, simply go to the ‘Nutrients’ tab and subtract total carbs from total fiber.

At the end of each day you have an opportunity to troubleshoot and make corrections for the next day. For example, if you have too many carbs you can find which foods you are eating that are highest in carbs, and replace them with something different. Keep playing around with different foods until you find what works. It’s a process and you will get better as you go along.

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GROCERY SHOPPING

DO YOU HAVE TO TRACK FOREVER? Tracking your food is very important for the first few weeks, but it can become cumbersome and hard to keep up with forever. After a few weeks you will discover what works for you and automatically know what types of foods you should be eating, and what meals are best. At this point you can stop tracking your daily calories and macros. However, if you decide to stop tracking your food and experience a plateau or negative side effects then you need to immediately return to tracking your food so you can troubleshoot the problem. DOWNLOAD FOR FREE AT:

You are used to buying leaner cuts of meat, avoiding dairy, and choosing fat­free products. However, on the Keto Cycle it is important to select the fattier cuts of meat and full fat dairy products. For example, steak, pork, salmon and ground beef are much better than chicken and ground turkey. Do not buy low­fat dairy products. Cheese and dairy are an excellent source of vitamins, protein and healthy fat. Try new varieties of cheeses, and don’t be afraid of cottage cheese, sour cream, butter and mayonnaise.



www.myfitnesspal.com/iphone



www.myfitnesspal.com/android



www.myfitnesspal.com/windows

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Your first trip to the grocery store is an interesting and shocking experience. All the foods you were taught to avoid are now ending up in your grocery cart. Stay on the outside perimeter of the grocery store since most processed and refined carbohydrates are located in the aisles. When you are traveling through the grocery store focus on getting high fat foods, instead of focusing on avoiding carbs.

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Foods labeled ‘low­fat or ‘reduced fat’ are actually worse for you. Food companies remove the fat from the product and replace it with more carbs! They have used ‘low fat’ marketing tactics for the past 30 years to sell more products. Finally, you may get ‘sticker shock’ as many healthy fats come at a high price. This serves as evidence that the foods you are now eating are indeed healthy. Carbs are cheap for a reason! One gram of fat has 9 calories and one gram of carbs has only 4 calories. So, technically you are getting a better value in terms of overall energy. Also, many food items like coconut oil last a long time. 48

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HOW DO YOU MEASURE KETONES

Additionally, urinalysis ketone strip tests tend to range from high to low throughout the day and readings can be affected by several things. For example, your ketone readings will be lower immediately after workouts, after eating a meal, and after drinking large amounts of water. As long as your stick turns any shade of red you are considered to be in ‘fat burning mode’. If your stick reads negative, then you can troubleshoot your diet to determine what you are doing wrong (i.e hidden carbs, too much protein, not enough fat). Be patient and don’t get discouraged if you have a negative reading. More accurate methods such as ketone breathalyzers or ketone blood tests are available, but are much more expensive compared to urinalysis tests.

Unlike glucose, ketones do not get stored inside your body. Your body uses the amount of ketones that are necessary and flushes excess ketones out thru your urine and breath. You can measure your level of ketones by purchasing ketone strip tests at your local pharmacy or grocery store. After urinating on the end of the ketone strip you are shown the level of ketones your body is producing. The darker the color the more ketones you are producing. This is extremely beneficial for keeping track of your progress and adds assurance that your diet is working.

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HOW OFTEN SHOULD YOU TEST?

During the Keto Adaptation Phase you should test your ketone level at the end of the first week. By this time your body is close to making the transition to burning fat as energy and most likely you will have trace amounts of ketones. You should also test the days following your Carb Day to determine how long it takes you to get back into ketosis. It is important you don’t become obsessed with measuring your ketones. Measuring your ketones every day is not necessary and will cause you to overanalyze and complicate matters. © 2016. All Rights Reserved. Please do not share or distribute.

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MEAL TIMING & PORTIONS

HUNGER & APPETITE

It is not necessary to be concerned with meal timing and portion control. You can simply eat when you are hungry, and portion your food according to your appetite. Eating meals late at night is completely fine, as long as it fits into your calorie and macro goals. Also, you can choose to eat small meals throughout the day, or a few large meals.

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During ketosis you will notice your appetite starting to go down, especially in the morning. Your body is now efficient at burning it’s own body fat as energy, and is no longer dependent on glucose for survival. When you were running on glucose your body sent you the signal to eat every time your blood sugar level went down. Now, your body can simply tap into your fat stores to produce the energy it needs. However, it is important not to go long periods of time without eating. If you notice you haven’t eaten in a while, simply grab a snack or eat a small meal.

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MEAL PREP TIPS Preparing your meals in advance is a great way to add convenience and set yourself up for success. Meal prep is especially beneficial if you work long hours, get short lunch breaks or travel for work. You can designate a ‘meal prep day’ where you cook food in bulk and package meals for the week. Ground beef, vegetables, hard boiled eggs and snacks can all be prepared in advance. Use tupperware and insulated bags to store and carry meals. Also, you can use a crock pot to cook large meals at once.

CAN YOU HAVE ALCOHOL? Unfortunately, alcohol is not allowed on Keto Days. Alcohol completely impairs the use of fat by your body. Most alcohol is produced using carbohydrates such as rice, barley, grapes and potato. However, you may have alcoholic beverages on Carb Day in moderation. Your best options are liquors such as: vodka, tequila, whisky, rum, gin, scotch, brandy, cognac.

EATING AT

RESTAURANTS The challenge of sticking to your diet largely depends on the type of restaurant you visit. Obviously, going to an italian restaurant is going to be more challenging than a steak and seafood restaurant. If you visit a restaurant simply focus on avoiding carbs and go for the protein and vegetables. For example, you can order a hamburger without the bun, chicken or cobb salad, steak or chicken with vegetables, etc. Also, you can ask your server to give you extra vegetables as a side dish, instead of fries or bread. If you are eating with other people who aren’t following a diet you may notice an element of insecurity on their part. Your decision to eat healthy naturally makes them feel like they are making unhealthy decisions. Try your hardest not to make a point to them or make them feel guilty for their foods choices. Just focus on yourself and live your own journey.

Alcohol has an increased effect when your body is in ketosis, so be careful and use good judgement. If you feel you can’t have just a few drinks then stay away from alcohol completely. © 2016. All Rights Reserved. Please do not share or distribute.

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MYOPLEX

MYOPLEX

This premium combination of quick-digesting and slow-digesting proteins works by providing muscle-building nutrition for up to a 6-hour time span. It is a unique combination of whey protein, egg protein, and casein. Having a positive muscle protein balance at the end of the day allows you to build muscle. The 2 ways to achieve this are by increasing muscle protein synthesis and decreasing muscle protein breakdown. The Myoplex Protein Blend contains 3 unique ingredients that do both. Each scoop contains 1.5g of HMB, which has scientifically been proven to decrease muscle breakdown. 300mg of Phosphatidylserine (PS) is added to decrease the catabolic effects of cortisol post-exercise. Additionally, the Myoplex Protein Blend delivers 500mg of leucine, which is the most important amino acid responsible for stimulating protein synthesis.

Creatine Monohydrate is the most clinically studied form of creatine. Your body produces creatine, but when you add more to your diet, you can increase your body’s ability to produce energy rapidly. More energy means you can train that much harder.

PROTEIN BLEND

56

CREATINE

57

MYOPLEX

MYOPLEX

PRE-WORKOUT

GLUTAMINE

Myoplex Pre-Workout is scientifically formulated

L-Glutamine is an amino acid produced in the

to improve nitric oxide (N.O) levels and vasodilation

muscles and plays an important role in muscle

via 2 separate pathways. The first is the oxygen-

repair and immune function throughout your body.

independent pathway in which nitric oxide is formed

You can lose a significant amount of glutamine

from the chemical reduction of nitrate, which is why

during intense workouts. If it’s not replaced quickly,

Myoplex Pre-Workout contains 5g of beet root extract

muscles may be broken down more rapidly. This

per serving as a natural source of nitrate. The second

supplement helps maintain your glutamine levels

pathway is the oxygen-dependent pathway in which

so you can quickly recover and continue making

ATP is used to increase vasodilation by stimulating

lean muscle gains.

the production of nitric oxide by nitric oxide synthase in your blood vessels. Myoplex Pre-Workout contains 200mg of ‘Peak ATP’ to stimulate the oxygendependent pathway.t

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SUPPLEMENTS Omega 3 & Fish Oil

Omega 3 fats are essential for cardiovascular health and brain function. You can take an Omega 3 supplement during your Keto Adaptation Phase, as well as on Keto Days and Carb Days. Use the directions on the label.

Magnesium

THE SCALE

The scale lies. There are several factors that determine the number you see on the scale, such as the time of the day, whether you have eaten prior, and how much water you’ve had.

The importance of Magnesium has been discussed previously, and should be taken during your Keto Adaptation Phase, as well as on Keto Days and Carb Days. Use the directions on the label.

Dieters who dramatically cut calories lose a significant amount of muscle, which factors into their significant weight loss. The Keto Cycle is designed to maximize fat loss, keep energy levels high, and preserve muscle. Your weight might not plummet like you expect it to, but you will still be burning body fat. Even if the scale doesn’t move much, you are still getting leaner and losing body fat. Take notice of the difference in how your clothes fit, how you look in the mirror and pictures, and most importantly how you feel.

Multivitamin

You may use a multivitamin of your choice to ensure you are getting proper micronutrients, vitamins and minerals. Use the directions on the label.

Fiber Supplements

You may use fiber supplements to improve gut health and bowel movement regulation. Use the directions on the label.

The scale is responsible for killing motivation and making you question everything you are doing. If the scale doesn’t show the number you are looking for you automatically get disappointed and get negative thoughts and feelings. The scale is not your friend, and it doesn’t determine your progress. Progress pictures are a much better way of determining and benchmarking your success. A picture tells a thousand words and pictures don’t lie.

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PROGRESS PICTURES On the first day of the Keto Cycle you must take a ‘before picture’. This picture will allow you to visually measure your progress as you go along your journey. It’s important you take the picture in a location that you can return to every week. Take a single picture from the FRONT and a single picture from the BACK. You can take a selfie, or have a friend take it for you. Stand relaxed and do not flex. You should monitor your progress by taking a progress picture once every week. Also, it helps to wear the same clothing for each progress picture. This will help show your results as the clothing fits you differently as you go along your journey. These pictures are for you, and only you! You can share them if you want as a way to document your progress and encourage other people. Don’t be embarrassed to take the picture! One day you are going to look back at that picture and smile. Each month, two individuals are selected as winners of the ‘Progress Prize’. To be selected, please send your progress photos to [email protected] © 2016. All Rights Reserved. Please do not share or distribute.

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