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• Mariché Martinez

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Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice. The information provided in this guide is based upon our experiences as well as our interpretations of the current research available. The advice and tips given in this download are meant for healthy adults only. You should consult your physician to insure tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

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Table of Contents Introduction: Over 40 Keto Cheat Sheets........................................................................5 Avoiding Keto Flu Side Effects........................................................................................7 Foggy Brain Keto Hacks.............................................................................................7 Low Energy Levels Keto Hacks..................................................................................8 Sugar Cravings.........................................................................................................10 Dizziness/Feeling Lightheaded................................................................................ 11 Headaches...............................................................................................................11 Initial hunger.............................................................................................................12 Constipation..............................................................................................................13 Bad Breath................................................................................................................14 Muscle Cramps & Decreased Physical Performance...............................................14 Insomnia or Sleep problems.....................................................................................15 Supplements to Optimize Your Ketogenic Experience..................................................17 Over-40 Hormone Reset Keto Sample Meal Plan.........................................................19 Over-40 Keto Diet Rules & Guidelines..........................................................................20 OVER-40 Keto Grocery List..........................................................................................21 Food Elimination Cheat Sheet.......................................................................................25

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Introduction: Over 40 Keto Cheat Sheets The ketogenic diet continues to explode in popularity, with no signs of slowing down. While many diets eventually dwindle in popularity, keto shows no signs of fizzling out. And for good reason… it quickly sheds unwanted weight, fights diseases, reverses insulin resistance, and increases mental clarity. In case you didn’t already know, the keto diet requires a strict regimen of only 5% carbohydrates, 20% protein, and a whopping 75% of the calories come from friendly fats (see grocery list and sample meal plan below for examples). Here’s how the traditional version works: by drastically reducing carbohydrate intake, and replacing them with friendly fats, over the period of a few weeks this forces your body to produce ketones for fuel and will eventually put your body into a metabolic state called “ketosis”. When this happens, your body makes a shift and becomes incredibly efficient at burning fat for energy. It can also provide energy for the brain by turning fats into ketones in the liver. Sounds amazing, doesn’t it? While on the surface this sounds like a great idea, when your metabolism makes the shift from burning glucose (from carbohydrates) to burning ketones as its primary source of energy the body goes through withdrawals.

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These symptoms are part of a condition known as the “KETO FLU” • Reduced Physical Performance • Intense Cravings • Digestive Discomfort & Constipation • Bad Breath • Insomnia • Muscle Weakness & Fatigue • Headaches • Low Leptin Levels (known as the “fat burning hormone”) • Mineral Deficiencies • Suppressed Thyroid Function Fortunately, each and every one of these negative side effects can be minimized and potentially avoided altogether by following the steps below.

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Avoiding Keto Flu Side Effects Many people find the side effects of the keto flu so miserable that they decide to throw in the towel. They simply can’t handle them for the long haul and it becomes too much. However, with a few simple preventative measures you’ll never have to worry about reaching your keto breaking point. Let’s take a look at some of the most predominant side effects that are likely to happen and what you can do to help prevent them.

Foggy Brain Keto Hacks The first of the symptoms is one that many people know very well, foggy brain. This is basically a state where you literally have flu-like symptoms, but it’s food induced (as a result from the transition of weaning off its carbohydrate dependence). Usually foggy brain and flu-like symptoms take place during the first days of your program plan and can last for as long as two weeks. However, it only lasts about 5 to 7 days for most individuals. During this time your body is transitioning from using carbohydrates as a primary source of energy to utilizing ketone bodies as the main source of energy. This transition doesn’t happen immediately however, so there is a lag period where you aren’t feeling so well in between. It’s usually characterized by low energy levels and feeling slightly foggy-minded. In some people, it feels like they can’t quite think straight and are clouded in their thought processes. In 2018 www.over40hormoneresetdiet.com All rights reserved

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others, it feels like a low-grade headache that won’t let up. Sometimes the brain fog you experience may go away if you simply start drinking more water. Second, adding some electrolytes to your daily diet can also help with getting past the keto flu. When your electrolyte imbalance shifts, this can create changes in blood pressure, which can lead to you feeling fatigued. Additionally, your body is going to be ridding itself of extra water it is holding (which occurs when carbohydrate intake is high) and this can also cause the loss of electrolytes to occur as well. You’ll want to supplement with around 2000-4000 mg of sodium in the form of Himalayan sea salt or high quality rock salt, 1000 mg of potassium, and 300 mg of magnesium per day. Finally, try to get at least 7-8 hours of sleep per night. This will help your body recover and adapt to the changes in your diet much more quickly.

Low Energy Levels Keto Hacks Temporary low energy levels are another common complaint among those who are following the keto approach. This typically happens in the first week before your body makes a complete shift and energy levels skyrocket. If low energy levels are getting you down, there are a few things you can do. First, make sure you are getting enough total dietary fat into your day. Some people incorrectly do the keto diet and focus on bringing their protein intake up too high while keeping their fat on the lower side. Do this and you risk not getting into the keto state and suffering from fatigue. Remember, on a keto diet, fat = fuel.

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You might also consider looking into caffeine as well as other non-stimulant energy boosters to give you the jump-start you need. Everyone already knows caffeine can be a great way to get more energy but if it’s later in the day or you simply can’t tolerate stimulants all that well, opting for something like ginkgo biloba, ginseng, or tyrosine can be a good option instead. These are natural for the body and shouldn’t lead to restless sleep like caffeine may. If you really want to supercharge your energy, there’s a hack you can use when making your coffee. This is a spinoff of ‘Bulletproof coffee’ invented by Dave Asprey and combines the energy boosting effects of caffeine with some healthy fats to give you prolonged energy that will last for hours. I’ve coined my upgraded version Keto Coffee. Here’s how to make it. • 1 serving of organic coffee • ½ tbsp. Ghee or grass-fed butter • 1 tbsp. Organic Virgin Coconut Oil OR Medium Chain Triglycerides (make sure it’s made from caprylic acid-C8) • 1 tbsp. Raw, Organic Cacao powder (note that this is different from run-of-the-mill cocoa powder) If you like, you can also add some full fat whipping cream or dairy free creamer (coconut or almond milk), along with some stevia if you want to sweeten it. Make sure to use low-carb, nosugar varieties. NOTE: This will help you overcome brain fog as well.

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Sugar Cravings When you consume sugar, it crosses the blood-brain barrier and hits the pleasure center of your brain where it targets the same receptors as harmful street drugs like cocaine and heroin. This is exactly why most people experience intense cravings and sugar withdrawals when cutting carbs or following a ketogenic approach. On top of this, when you first begin the keto diet and your body is still relying on glucose as a primary fuel source, when no glucose is coming in, that too is going to cause your brain to want to crave carbs. Here are a few hacks you can use. First up is hydration. When it’s simply just the taste of carbs and/or sugar you want, drinking a tall glass of water can help. Often people mistake food cravings for thirst and dehydration, so drinking extra water can solve the problem. Exercise can also do the trick. Head out for a brisk 10-20 minute walk to help activate your parasympathetic nervous system and sideline potential cravings. The next tip is to make sure you’re eating regularly. If you consume your snacks and meals at even intervals, you’ll avoid suffering from strong hunger pains or reduced blood sugar levels, both of which can make you crave carbs more. While it’s not necessary to eat every 2 or 3 hours like a bodybuilder, try to space your meals apart at even intervals. I like to eat every 4 hours but it’s important to do what works best for you and your personal schedule. If you choose to use an intermittent fasting approach this won’t necessarily apply to you 2018 www.over40hormoneresetdiet.com All rights reserved

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because you’ll be eating larger meals in a much smaller feeding window. Finally, just like the keto flu, know that sugar cravings won’t last forever. They come on strong at the beginning when you are first cutting out those foods but after not too long, they should disappear as your body gets used to living without them. Push through it – it’s worth the fight!

Dizziness/Feeling Lightheaded If feeling dizzy or lightheaded is what’s got you down, then electrolytes are definitely your go-to solution. Here again, the same prescription as above stands: 2000-4000 mg of sodium (Himalayan sea salt or rock salt), 1000 mg of potassium, and 300 mg of magnesium per day. Another great solution here can be simply drinking bone broth, which has an ideal balance of electrolytes. Alternatively, adding some Himalayan salt or another unrefined rock salt to your food can also help you better manage your sodium intake. If you’re still feeling woozy, then you’ll want to look at one of two things – sleep and meal frequency again. If you aren’t sleeping enough, that can cause you to feel a little wobbly and likewise, if it’s been 5+ hours since your last meal, getting something into your body may help you regain your equilibrium.

Headaches If you’re suffering from constant headaches and you’re already at the point where you’re adapted (beyond the first month on the diet plan), then the first trick to try is hydration. Drink at least 50% of your bodyweight in ounces of water daily and see if that relieves the headaches. Some people simply down-regulate how much water they’re drinking when they cut

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carbohydrates and as such, their total daily water intake decreases. When on the keto diet, if anything you’ll want to take in more water, so be sure that you are keeping your fluid intake up. Lack of water is the cause of headaches in many cases regardless of whether you are on the keto diet or not, so this applies to everyone. Another way to combat headaches is to simply add a few berries to your diet. Sometimes you may just need a few carbs to give your brain a boost and reduce the sensation of the headache. Berries are a great choice since they’re high in fiber and nutrients—and don’t contain all that much sugar overall. If all of these fail you, you might consider using essential oils to help relieve your headache. Both peppermint oil and lavender oil can be used to help reduce the feelings of tension taking place in your head. Simply massage it into the temples or inhale it directly from the bottle. Both ways can be effective remedies.

Initial hunger While most people do report feeling little to no hunger once they move through the keto diet and become fat-adapted, during that initial phase you may find that you do start to feel your stomach rumbling. This is before the body has adapted to using fats as a fuel source so it continues to crave glucose based fuel from starchy carbs and sugar. As a result, stomach rumblings can be all too common at this stage. It sounds like a broken record, but once again it goes back to hydration.

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Keeping your water intake high is the number one key to success in overcoming many keto flulike symptoms. As previously mentioned, many people often mistake thirst for hunger so drink more water. Next, load up on green fibrous vegetables. Since they’re so low in carbs and calories they are a great addition to any ketogenic diet plan. Also, adding a tbsp. of either ghee, grass-fed butter, olive oil, or avocado oil will help with satiety (and increase nutrient absorption of the fat soluble vitamins). This fat and fiber vegetable combination is a great way to keep you feeling full. You might also consider preparing a broth based vegetable soup as well to have at the start of each meal as this can help fill you up without causing you to consume too many unwanted calories.

Constipation Speaking of vegetables, this is one big mistake that many people who are new to the ketogenic diet make: when they reduce their carb intake, vegetables go with it. Since you won’t be consuming any grains or beans, both of which are very high fiber foods, this can mean that your total daily fiber intake virtually drops to zero if you don’t go out of your way to eat fibrous veggies. The end results? Constipation. You can also add a high quality fiber, like psyllium husk, which has been shown to help with overall weight loss in general in a few studies.

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And of course, water, water, water. Extra water intake will also help enhance digestion to make sure you’re not stuck on the toilet feeling miserable every day.

Bad Breath Bath breath is another unwanted symptom that many experience when on ketogenic diet plans. The primary reason for bad breath is because as the body switches over to ketones as a fuel source, this causes bad breath to occur. In fact, one of the hallmark traits that you are in a state of ketosis (when you’ve adapted to using fat as a fuel source) is bad smelling breath. If others are commenting, you know your diet is working well. But of course no one wants to deal with bad breath on a regular basis, so it’s only natural that you’d want to find something to help avoid this symptom. Fortunately, you have options. First of all, it should go without saying, you’ll have to maintain good dental hygiene. If you aren’t a regular flosser, it will help. You want to brush your teeth at least twice per day and floss to help avoid foul smelling breath. An all-natural mouth wash or sugar free breath freshener will also help. Finally, be patient. Realize that usually the bad breath will pass in time once the body is completely adapted to a targeted ketogenic protocol.

Muscle Cramps & Decreased Physical Performance If your gym performance has taken a nosedive, not to worry, that’s very common. Again, this is linked to the reduction in carbohydrates and the fact that your body cannot execute those intense muscle contractions like it normally does.

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Since your body prefers to convert carbs into glucose for energy, it will initially take time for your system to adapt to a different fuel source. As your body desperately searches for glycogen, which is stored with water, dehydration becomes increasingly likely… as does cramping. Muscle cramps are another unfortunate and unwanted byproduct of the ketogenic diet for some people. While not everyone will experience cramps, some people do and they can be downright debilitating. To combat cramps, spasms and sagging physical performance, yup, you’ll need to continue paying close attention to your water intake. Plus, since losing water weight also leads to an imbalance of vital electrolytes you’ll want to again considering supplementing daily with 20004000 mg of sodium (Himalayan sea salt or rock salt), 1000 mg of potassium and 300 mg of magnesium. Another mineral you may look into if cramps are an ongoing problem is calcium, which can also be linked to issues with muscle contractions and cramping. You can either supplement with calcium or possibly consider adding a little more full fat dairy back into your diet plan instead. Raw, grass-fed cheese can be an especially great part of a keto diet as it’s rich in fat, moderate in protein, and virtually carb free. Plus, it’ll give you the calcium you need. Full fat Greek yogurt is another great choice. Just watch carb count or eat it post- workout. These additions will not only boost your gym performance and reduce cramping, but they’ll also help make the entire ketogenic diet process that much easier to follow.

Insomnia or Sleep problems Finally, some people also notice that sleep issues arise when on the ketogenic diet plan. Usually this is most problematic when you are first starting, but these sleep issues can occur at any point during the process.

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This usually happens because as you transition into ketosis, you are likely to experience a higher level of cortisol for the short term, and cortisol can suppress melatonin production. Since melatonin is a key hormone regulating the sleep-wake cycle, when you aren’t producing as much of it in the body, your sleep schedule can be thrown off. The best way to overcome this is to first consider supplementing with melatonin over the short term. You won’t need much to notice a difference – 1 or 2 mg for most people is sufficient. Second, make sure you’re doing everything you can to avoid bright lights in the evening at least 1 or 2 hours before bed. Bright light also suppresses melatonin production, so you’ll want to do everything you can to avoid extra suppression whenever possible. Finally, make sure your bedroom is as dark as possible. Turn down your bedroom temperature to make it cooler. Eliminate any irregular noises that could be bothering you. You may even want to consider using a white noise machine if you find that helps you fall asleep better. So there you have the main symptoms that you’ll want to be aware of and some clever hacks you can use to overcome them when they do become problematic and start to bother you. Let’s give you a brief overview of the key supplements you’ll want to use while on the ketogenic diet plan.

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Supplements to Optimize Your Ketogenic Experience While nothing is going to get you great results in terms of your health and fitness level like eating the right foods, certain supplements can help you see better results and make it easier to stick with the healthy eating diet plan you are trying to maintain. Let’s look at a few of the best supplements that will enhance your ketogenic experience. • Medium Chain Triglyceride Oil (make sure it’s caprylic acid based – C8): This oil is great for boosting your energy levels and helping to combat that foggy brain feeling you may suffer from early on in the game. Put it into your coffee (see Keto Coffee recipe above) or a smoothie. • Sodium, Potassium, and Magnesium: As noted earlier, these electrolytes are key to sustaining blood pressure levels, energy, and keeping your body functioning optimally. Many people notice shifts in their normal levels upon starting the ketogenic diet plan so you’ll want to do whatever you can to keep your own levels normalized. • Caffeine: This is a great way to boost your energy intake during the days you feel extra fatigue and can also be used to help increase the total rate of fat oxidation taking place. Just make sure you consume in moderation. Before exercise is best. • Creatine: Creatine can be a good way to help improve and sustain your workout performance in the gym despite being on a reduced carbohydrate diet plan. It’s the most researched supplement on the market and has been shown in studies to prevent muscle loss, while increasing energy and performance. 2018 www.over40hormoneresetdiet.com All rights reserved

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• High Quality Protein Powder: Using a high quality protein powder will help meet your protein needs, which some people find challenging while using the ketogenic diet. Getting enough protein in your plan is key to seeing optimal success and avoiding lean muscle mass loss.

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Over-40 Hormone Reset Keto Sample Meal Plan MEAL 1

MACROS Breakfast or After

FOOD 3 pasture raised eggs scrambled in grass fed butter with

Intermittent Fasting

pasture raised sausage, cheese, vegetables, sliced avocado on side

75% Fat

(add salsa or hot sauce

20% Protein

if desired)

5% Carbs 2

Lunch or

Wild caught salmon salad with low carb veggies, olive oil

Midafternoon

pesto dressing, raw almond slivers, and sliced avocado

70% Fat 25% Protein 5% Carbs 3

Dinner

Organic chicken thighs with skin on, bacon wrapped asparagus, salad with apple cider vinegar and olive oil

70% Fat 25% Protein 5% Carbs 4

Fat Bomb

Choose One Of The Following

(any time of day or an

1-2 handfuls of raw nuts

hour or two before bed)

2-3 hard boiled eggs Handful of olives

75% Fat

2 Tablespoons of raw nut butter on zero carb almond crackers

25% Protein

Full fat cottage cheese or Greek Yogurt

%5 Carbs

Coffee with coconut oil, raw cacao powder, and ghee

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Over-40 Keto Diet Rules & Guidelines 1. It’s highly recommended when following a keto diet to use the 1-Day Over 40 Hormone Diet Reset protocol of Intermittent Fasting. See your Over-40 Hormone Reset Diet Manual for all the details. 2. One or two meals per week should be high-carb meals. The easiest schedule is days 1 through 6 keto (75% fats, 20% protein, 5% carbs). Day 7 eat one low-fat, high-carb healthy meal and one high-carb cheat meal. This will boost metabolic rate, increase thyroid hormones, and increase leptin sensitivity. 3. Salt your foods liberally with high quality rock or sea salt. Ketogenic diets in conjunction with intermittent fasting can deplete the body of sodium. 4. Drink at least 8 to 10 glasses of water each day. 5. Use your grocery list to substitute fats, proteins, and carbs in the same ratio as you see in the sample meal plan.

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OVER-40 Keto Grocery List Beverages Kombucha

Water

Coffee

Sparkling Water (that doesn’t contain added

Tea

sugar)

Meats Ground Beef or Steak

Venison

Chicken Sausage

Bacon

Bison

Quail

Sausage

Chicken Breast

Ground Lamb

Prosciutto

Chicken Thigh

Lamb Chops

Pork Chops

Turkey (light meat)

Veal

Ham

Turkey (dark meat)

Chorizo

Duck

Fats and Oils Coconut Meat

Tallow

Walnuts

Coconut Butter

Ghee

Pecans

Coconut Oil

Olive Oil Based Mayonnaise

Brazil Nuts

Olives

Healthy Ranch Dressing

Sunflower Seeds

Olive Oil

Organic Krill or Fish Oil

Pumpkin Seeds

Avocados

(supplement)

Chia Seeds

Avocado Oil

MCT Oil

Flaxseeds

Duck Fat

Pistachios

Natural Nut Butters

Grass-Fed Organic Butter

Almonds

Lard

Macadamia Nuts Cashews

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Fish Salmon

Halibut

Sardines

Butterfish

Catfish

Oysters

Anchovies

Cod

Clams

Chilean Sea Bass

Grouper

Lobster

Trout

Flounder

Crab

Eel

Mackerel

Mussels

Shad

Mahi Mahi

Squid

Whitefish

Snapper

Tuna

Vegetables Asparagus

Spinach

Collard Greens

Green Beans

Radishes

Bok Choy

Broccoli

Celery

Swiss Chard

Cucumber

Mushrooms

Pickles

Lettuce

Peppers

Kimchi

Romaine Lettuce

Arugula

Raw Fermented Sauerkraut

Spring Mix

Tomatoes

Cabbage

Spaghetti Squash

Cauliflower

Kale

Allowable Carbs (Resistant Starches*) Green, unripe bananas

Chilled lentils

Raw Oats

Chilled beans

Cooled potatoes

White Beans

Cooled white rice

Raw potato starch

Chilled pasta

High-Maize flour

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Pre-Workout Blueberries

Cranberries

Raspberries

Goji berries

Blackberries

Cherries

Strawberries *Use small fist-sized portions *Resistant starches are a special type of starch that doesn’t spike insulin levels or increase blood glucose levels like normal starches. For this reason, you can eat them and maintain the fat burning state you’re craving by using the ketogenic diet plan. Essentially, they resist digestion and instead pass out of the body much like dietary fiber would. You still don’t want to go crazy with these starches, but adding a small serving or two to your day a few days a week is permissible, preferably pre or post-workout. To help you get a better idea of what you can replace your current diet with that’s keto-friendly, check out our Buy This, Not That chart below. Follow these suggestions and you’ll be eating keto-friendly in no time.

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Buy THIS – Not THAT Buy THIS

Not THAT

Coconut or Ezekiel Wraps

White or Whole Wheat Wraps

Green Bananas

Yellow Bananas (ok for post-workout)

Raw, Sugar-Free Nut Butters

Commercial Nut Butters

(almond, peanut, cashew, etc)

Regular Mayonnaise

Olive Oil Based Mayonnaise

Vegetable or Canola Oil

Coconut, Avocado, or Olive Oil

Margarine

Grass Fed Butter

Soda

Kombucha

Deli Meat

Bacon

Egg Whites

Whole Eggs

Fat Free Fruit Flavored Yogurt

Full Fat Greek Yogurt

Roasted Nuts

Raw Nuts

Brown rice or whole wheat pasta

Chickpea or Shirataki pasta

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Food Elimination Cheat Sheet It’s pretty obvious these days what foods need to be avoided for the most part. But there’s still a lot of misinformation (read: lies) and labeling loopholes out there that allow food companies to tout certain foods as healthy, when they’re far from it. Of course, there are the obvious offenders as well. Here’s your list of foods to either avoid altogether or strategically consume pre or post-workout or for re-feed/cheat meals one time per week. • Sugar: Soda, smoothies, cake, ice cream, candy, desserts, etc. • Most grains and starches: Wheat-based products, breads, buns, pasta, processed cereal, granola, granola bars, etc. • Brown, black, or white rice • Fruit: All fruit, except small portions of berries and cherries (try to consume pre or postworkout). • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. • Low-fat and sugar free diet foods or nutrition bars: These are highly processed and often high in carbs, sugar, or sugar alcohols, which can negatively affect ketone production. • Some condiments or sauces: Watch for hidden sugars and other harmful preservatives. 2018 www.over40hormoneresetdiet.com All rights reserved

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• Unhealthy fats: Limit your intake of processed vegetable oil, canola oil, corn oil, or other high heat processed inflammatory oils. Refer to your grocery list for healthy oils to consume. • Beer, wine, or sugary cocktails: Due to its carb content, many alcoholic beverages can throw you out of ketosis or limit ketone production. Vodka, gin, rum, and red wine can all be consumed in moderation after the first week, but it’s recommended to splurge on weekends after your re-feed/cheat meal. • Artificial Sweeteners: Limit intake of sucralose, aspartame, saccharine, and other forms of fake sugar.

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