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STEPHANIEPERSON

KETO PROGRAM FOR


AVERAGE TO FIT PEOPLE
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Copyright 2016

TABLE OF CONTENTS

Introduction …………………………………………………..………….. pages 3-5

Guidelines………………………………………………………..……….. pages 6-9

List of Keto Approved Foods……………………………………..…… pages 10-11

Fatty Protein Recommendations………………………………………. pages 12-14

Suggested Lifestyle Habits……………………………………………… pages 15-20

Reasons People Don't Adapt……………………………………..……. pages 21-22

Metabolically Damaged & Keto Tools…………..………………..…… pages 23-26

Shopping List……………………………………………………………… pages 27-30

USA to Metric Conversion & Disclaimer……………..……………..… page 31-32

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 INTRODUCTION TO KETO

My downloadable keto plan options are strategically designed to take the guess work
out of trying to construct your own ketogenic meals.

I am not a doctor or nutritionist. I am a keto coach who has successfully


worked with thousands of people providing them with specific tools to enable
them to reach a state of ketosis.

Furthermore, I implement the right percentage for the macronutrient breakdown


of 80% fat, 15% protein, and 5% carbohydrates as well as provide vital lifestyle
changes necessary for the production of viable ketones.

This plan is a general guide, as each person is an individual with specific needs,
and such needs are taken into consideration during a personal consultation with
me.

Ketosis vs Keto Adapted: It is important to distinguish the difference between


producing ketones, being in ketosis and being highly keto adapted.

Ketones: Producing ketones is easily achieved within 6 hours of not eating


carbohydrates. The goal is to not waste the ketones through your urine, but to allow
them to enter into your blood-stream so that they can be used as a viable source of
fuel.

Ketosis: Being in a state of ketosis is still considered level one of your keto
adaptation. You can be in ketosis and not lose weight as long as your body
continues to metabolize glucose.

Lowering your net carbs down to 15-20 grams per day, which should come primarily
from fibrous cruciferous vegetables, will begin the process whereby your brain starts

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to convert your body to utilizing ketones rather than sugar as your primary fuel
source.

Note: Net carbs = the total number carbohydrate minus the fiber.
High stress levels, poor diet and sleep choices, inflammation, leaky gut, pancreatic
insufficiencies, and hormonal imbalances are the opposing factors that can BLOCK
your keto adaptation. When stress levels are elevated, it can produce sugar in the
bloodstream via the process called Gluconeogenesis.

Gluconeogenesis
The breakdown of amino acids from the muscle/tissue that is converted into sugar in
the bloodstream within minutes of heightened stress. Excess protein or carbo-
hydrates will also produce sugar, elevating blood glucose levels, and ultimately
blocking ketones from being used.

The brain is addicted to glucose. You must re-train your brain to stop the
addiction to glucose, which is a poor source because it burns out too quickly as
an energy source. Through disciplined ketogenic practices you can program
your brain and body to finally use the more sustainable ketone bodies as the
primary source of fuel.

Keto Adapted
Being highly keto adapted means your brain is fully committed to accessing and
using ketone bodies as its primary source of fuel. Once fully adapted, the brain
then prefers ketones and does not easily continue to return to its former glucose
metabolism. This is when the magic begins as ketone metabolism enables you
to access stubborn stored body fat from prior inefficient fat cells. In the
beginning stages, you should notice a significant drop in appetite where you are
able to go up to 5 hours with no apparent need to eat. You will also notice a
significant increase in total energy. Overall, your energy highs and lows will
become more even and stable throughout the day.

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Average Meal Plan: This Keto Plan is specifically designed for average to fit
individuals who may not be experiencing obvious metabolic derangement
symptoms such as inverted cortisol, (awake at night, tired in the morning)  have
difficultly reaching at least three REM state cycles per night. Other symptoms
include: tiredness in the morning, crashing post meals especially post lunch or
in the afternoon between 1 pm and 4 pm. Tiredness throughout the day is an
obvious sign of adrenal insufficiencies or chronic fatigue.

Other symptoms would include hypoglycemia which presents itself with signs of
extreme hunger between meals, low energy, jittery, shakiness, nervousness and
difficulties focusing, anxiety, nausea, low blood pressure and hungry all the time.  Also
thyroid suffers that exhibit clear poor thyroid function of thinning hair, cold hands and
feet, chronic constipation and chronic fatigue. Leaky gut is another growing concern
making it difficult for those wanting to try the average to fit protocol which puts you in
the correct macro ranges over night without any experimenting food types or possible
histamine.

Other metabolic derangement symptoms would appear in the form of inflammatory


response such as chronic soreness or swollen post workout, exhausted during your
workout, difficulties with strength gains or obtaining a lean body mass. If you are
experiencing low testosterone or estrogen dominance, the hormonal imbalances
could effect your blood glucose on the more aggressive average to fit keto plan.
Lastly, the important metabolic derangement symptoms are people with pre-diabetic
or insulin resistance symptoms of spontaneous glucose over 100mg/dl or 5.2 mmol/L
may experience difficulties on this plan which drops you to very low carbohydrate and
high fat macros immediately. 

Induction Phase: The induction phase of your keto adaptation is based on dietary fat
breakdown. Lipolysis (body fat breakdown) can start for some in the second half of
your induction phase. Once your body learns how to convert body fat into ketones as
energy the goal is to keep consistent ketogenic blood values and lifestyle habits to
evolve to a highly adapted keto state. These ketogenic programs are designed to get
you started and put you in the correct macronutrient parameters with macro types.

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KETO MEAL PLAN

Breakfast - Meal One


Suggested time: within 20 min of wake up or immediately after your morning
workout! If you wake up early to workout it’s suggest to break the fast with 2 tbsp.
of fat. Then workout. Once your workout has ended it is suggested to eat
breakfast or also referred to as “meal one” within 20 min of working out. All times
listed for meals are the recommended times for optimal keto adaptation.

• 2 oz. uncured bacon or any other fatty protein (if you do not like bacon)
• 2 cups cooked or raw vegetables, add an additional 2 tbsp. of grass fed butter
• Fatty herbal tea
• 2 tbsp. of fat including coconut oil/grass-fed butter or any healthy fat that you can
digest and with no histamine response
• 1 tbsp. coconut milk - Optional!
• 1 tbsp. MCT oil
• Dash of Himalayan Salt
• Few drops of liquid stevia - Optional!

For protein consumption, follow the individual recommendation stated on the


Guidelines below. If you have an egg allergy you may substitute the eggs for 3 oz. of
salmon, sardines, grass fed beef, fatty cut of lamb, pork or any high quality fatty
protein type.

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Mid-Morning Snack Options - (9:30 am to 10:00 am)

•1.5 cup of bone broth soup with 2 tbsp. coconut oil or


butter added for extra fat
•Fatty herbal tea w/ 2 tbsp. of fat added
•½ to whole avocado
•3-6 olives
•2-4 oz. of uncured pork belly
•2 egg yolks or duck yolks cooked in butter/ghee or leaf lard
Mid-morning snacks are optional and should only be eaten if
you find yourself hungry in the mid-morning. The mid-morning
snack is optional and not mandatory.

Lunch - Meal Two - (12:00 pm to 1:30 pm)

• Fatty protein cooked in 1.5 tbsp. grass fed butter/ghee or leaf lard, olive oil or any
other healthy keto fat
• Choose between a salad and cooked veggies
• Salad Dressing Options: 2 tbsp. olive oil or 1 tbsp. MCT Oil
• Cooked Veggies Topping Options: 1.5 tbsp. grass-fed butter or 1.5 tbsp. coconut
oil
• 1/2 avocado
• A dash of Himalayan Sea Salt
• 8 olives or 8 macadamia nuts

Notes: For protein consumption, follow the individual recommendation stated on the
Guidelines below.

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Mid Afternoon Snack Options - Chose One (3:00 pm to 3:30 pm)

• 1.5 cup bone broth soup with 2 tbsp. coconut oil or butter added for extra fat
• Fatty herbal tea w/ 2 tbsp. of fat added
• ½ to whole avocado
• 3-6 olives
• 2-4 oz. uncured pork belly
• 2 egg yolks or duck yolks cooked in butter/ghee or leaf lard

Notes: The mid afternoon snack is mandatory for people in the induction phase of
their keto adaptation. The point is to use the afternoon snack as a means to reach
your total of 200 grams of fat minimum as well as lessen carb, sugar and hunger
pangs post dinner. Fat loading also reduces the commonly over exceeded protein
amounts in your main meals.

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Dinner - Meal Three - (5:00 pm to 6:00 pm)

• Fatty protein cooked in 1.5 tbsp. of grass fed butter/ghee, leaf lard, olive oil or
coconut oil
• For your cruciferous veggie options choose between a salad or cooked/sautéed.
Notes: vegetable amounts are between 1-3 cups or 1-3 handfuls measured raw!
• Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade
mayo or avocado oil
• For fat added to cooked veggies options: 3 - 5 tbsp. fat coming from fat choices
such as:
• 2 tbsp. of animal fat
• 1 tbsp. coconut oil, or olive oil
• 1/2 avocado to whole
• A dash of Himalayan Sea Salt
• 4-9 olives
• Fatty herbal tea with dinner (Taken before or after dinner)
• 2 tbsp. coconut oil
• 1 tbsp. coconut milk - Optional!
• A few drops of Liquid Stevia - Optional

Herbal Tea Notes: You can spice your tea with Rooibos, dash of Ceylon cinnamon
and vanilla bean powder. For protein consumption, follow the individual
recommendation stated on the Guidelines below.

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LOW GLYCEMIC VEGETABLE LIST

Broccoli
1 cup of chopped broccoli = 3 to 3.4 grams of net carbs (you may go up to 1.5 cups)

Brussels sprouts
1 cup brussels sprouts =  4.7 net carbs ( I recommend 1/2 cup max per serving)

Asparagus
1 cup asparagus = 3.2 net carbs ( you may go up to 1 cup max)

Spinach
1 cup of spinach = 1.1 gram of net carbs (you may go up to 3 cups)

Kale
1 cup of kale = 3 grams of net carbs (you may go up to 1.5 cups)

Cauliflower
1 cup of chopped cauliflower = 3.9 grams of net carbs (you may go up to 1.5 cups)

Green Beans
1 cup of green beans = 4.7 grams of net carbs

Cabbage
1 cup of cabbage = 3.2 grams of net carbs (you may go up to 1.5 cups)

Mushrooms
1 cup= 2.1 net carbs ( you may go up to 1 cup)
Do not eat any kind of mushrooms if you have a candida overgrowth

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LIST OF KETO APPROVED FOODS

Fats Proteins Carbohydrates


Sausage (uncured) Sausage (uncured) Low glycemic veggies
Dark meat of chicken Dark meat of chicken Asparagus
Organic pastured cow Organic pastured cow Broccoli
beef/steak beef/steak Brussels sprouts
Organic bacon/ grease Organic bacon/ grease Cabbage
Lard/ Tallow Lard/ tallow Cauliflower
Fish Organic pork Celery
Fish oil Pork rinds Dark leafy greens
Organic butter Organic beef Green Beans
Avocado Organic chicken Kale
Avocado oil (no frying) Organic turkey Mushrooms
Olives Fish Coconut flour
Olive oil Sea food Coconut milk
Macadamia oil (no frying) Eggs Coconut meat
Coconut milk Lamb
Coconut oil Insects
Palm oil
MCT oil
Flax meal
Flax oil

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FATTY PROTEIN RECOMMENDATIONS

Breakfast:

Fit Males:
• 3-4 whole eggs = 18-24 grams protein
• 3 bacon pieces = 18 grams of actual protein

Average Males:
• 2 whole eggs = 12 grams protein
• 3 pieces uncured bacon = under 7 grams of bacon total
protein

Fit Females:
• 2 whole eggs = 12 grams protein
• 3 bacon pieces = 2-6 grams of total bacon protein

Average Females:
2 whole eggs = 12 grams protein
1-2 bacon pieces = 3-6 grams of actual bacon protein

Fatty Protein Lunch/Dinner Recommendation

Fit Males:
4 to 5 oz. of fatty cut of beef protein type = 24-26 grams of protein
4 to 6 oz. of ground beef protein 85/15 type = 18-23 grams of protein
4.5 to 4 oz. of fatty fish = 23-24 grams of actual protein
4.5 whole eggs = 27 grams of actual protein
3.5 to 4 oz. of chicken thigh = 24-27 grams of actual protein
3.5 small chicken drumstick = 9 grams of actual protein per drumstick
3 medium chicken drumsticks = 13 grams per drumstick
1 large chicken drumstick = 17-18 grams of actual protein
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Fatty Protein Lunch/Dinner Recommendation - Fit Males (Continued)
1 large chicken drumstick = 17-18 grams of actual protein
3-5 chicken wings ranges from 7 - 11 grams of actual protein per wing
1 medium pork chop - 24 grams of actual protein
• Note: Your protein for lunch and dinner should not exceed 23-26 grams of actual
protein. Suggested sweet spot for total protein grams for dinner is 23 grams.

Average Males:
4.5 oz. beef protein = 20-24 grams of protein
3.5 to 4 oz. fatty fish = 20-24 grams of actual protein
3 whole eggs = 18 grams of actual protein
3 oz. chicken thigh = 22 grams of actual protein
2.5 small chicken drumstick = 9 grams of actual protein per drumstick
3 medium chicken drumsticks = 13 grams of actual protein per drumstick
1 large chicken drumstick = 17-18 grams of actual protein
2 to 3 chicken wings ranges from 7 to 11 grams each of actual protein
1 medium fatty pork chop w/ bone = 24 grams of actual protein
• Note: Your protein for lunch and dinner should not exceed 24 grams of actual protein.

Fit Females:
3 oz. steak protein = 18- 22 grams of protein
3- 3.5 oz. of ground beef 85/15 = 15 to 18 grams of protein
3.5 oz. fatty fish = 17- 22 grams of actual protein
3 whole eggs = 18 grams of actual protein
2.8 oz. fatty chicken thigh w/ bone = 18-22 grams of actual protein
2 medium chicken drumsticks = 9 grams of actual protein per drumstick
1 small chicken drumstick = 9 grams of actual protein
1 large chicken drumstick = 17-18 grams of actual protein
2 to 3 chicken wings ranges from 7 to 11 grams each of actual protein
1 medium pork chop = 24 grams of actual protein
• Note: Your protein for lunch and dinner should not exceed 22 grams of actual protein
per meal. The sweet spot for total protein is 18 grams of protein per main meal.
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80% FAT IS ESSENTIAL TO ADAPT

The ketogenic adaptation phase is 80% fat, 15% protein and 5% carbohydrates
from the cruciferous family. Your fats must start at 200 grams to flood the
bloodstream to create ketone bodies or dietary fat breakdown. The next fat
breakdown processes is lipolysis (body fat breakdown). For some this process can
start in the 2nd half of your induction phase, others it may take a little longer.
However, once your bodies learns how to convert body fat into ketones as use
them as energy, the goal is to keep consistent ketogenic blood values and maintain
a ketogenic lifestyle.

Note: At least 50% of your fat intake should be coming from animal fats and 50%
plant fats. 

The Benefits of Ketosis

• Fat loss • Improves gut health, bloating and


• Mental clarity IBS
• High energy • Improves A.D.D and A.D.H.D
• Less hunger • Improves Autism and children with
• Less inflammation seizures
• Improved sleep • Increased testosterone
• Improved skin, teeth, hair • Lowers estrogen dominance
• Improved muscle strength • Fights cancer, MS, Alzheimer’s,
• Improved food addictions heart disease and type 2 diabetes
• Improves chronic fatigue and
hypoglycemia

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LIFESTYLE HABITS TO KETO ADAPT

Wake Up: 5:30-6:30 am


Everyone has a different work schedule; however, these are the times I recom-
mend as they follow the circadian rhythm. Also I have found that these times have
resulted in a higher percentage of individuals entering into ketosis. The earlier you
go to bed, the earlier you will wake up.

The ideal times for the body's circadian rhythm to wake up is between 5:00 am to
6:30 am. For those waking up 3:00 am and 4:00 am please get to bed by 7:00
pm to 8:00 pm to ensure you get 8 hours of solid REM state sleep! For those with
sleep issues or (inverted cortisol) I recommend turning off all technology.

Bed Time: No Later Than 10:00 pm


It is critical that you get enough sleep. Staying up late is one of the main reasons
why people have a difficult time reaching a highly adapted keto state. The later you
stay up the more you have a propensity to spike your cortisol at night which
generally results in spikes in your morning fasted glucose levels. Thus a spike in
cortisol and blood sugar can block your keto adaptation. So get your butt to bed
early in the induction phase of your keto adaptation.

Sleep hygiene suggestions: Go to bed no later than 10 pm, earliest 8:30 am for
normal shift workers. Use Orange Lamps or Blue Light Blocking Glasses to block
out blue light exposure coming from LCD screens, TV, computer, tablet and
cellphones. Diaphragmatic breathing, epsom salt baths, stretching, meditating,
reading a book to your children under low light. All technology must be turned off
at least 30 min before bedtime.

Note: a non-fiction audio book is allowed. Magnesium and chamomile taken at


least 1 hour before can help relax your nervous system. But, make sure you don’t
have a histamine response to chamomile.
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Workout Guidelines

When: Workouts should be done no later than 2 pm. Workouts done after 2 pm
might compromise adrenal function and your internal circadian rhythm. Therefore,
morning workouts are preferred over evening. Mid-morning workouts are the best
in achieving keto adaptation.

Where: You can work out from home, outside, in a group class or gym. If you are
working out from home make sure you have a low weight set of dumbbells. I
would also recommend using bands, kettleballs, pull up bars, medicine balls and
body weights.

What: Resistance training or bodyweight training is recommended. Time under


tension is the training method preferred, coupled with your resistance training. This
method is preferred because it uses less weight and is done slowly with a lot of
muscle contraction (tension). This slow method prevents cortisol spikes, high
blood pressure, and gluconeogenesis. It’s great for people with chronic fatigue
syndrome as well as athletes in the induction phase of your keto adaptation.
Note: yoga and pilates fits under the time under tension umbrella.

Time: Workouts can be done as early as 4:00 am and no later than 2:00 pm.
Workouts should be moderate to easy intensity, no less than 3 days per week
(4 days a week is the sweet spot). Doing 5 to 6 workouts a week is ok as long as
your workouts remain mild to moderate in nature.

Duration: For those with metabolic damage or limited time, you can work out as
little as 15 minutes, but one hour is preferred.

Concerns: High-intensity cardio and running should be avoided for at least 5


weeks of your keto adaptation. Powerlifting, CrossFit and bodybuilding can be
done with less intensity and more strategic breaks. HIIT training should also to be
avoided for the first 5 weeks. 5-10 min treadmill warm ups are approved in the
induction phase!
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Snacks
Snacks must be fat based, and not protein based. For example avocado, pork
belly, butter, fatty herbal teas, and bone broth with at least 2 tbsp. with fat
added. Protein and veggie snacks are not keto approved!

Fat Amounts in Tbsp


Recommend fat amounts should reach at least 200 grams of fat, About 12
tbsp. will generally put you at around 168 grams of fat. Most tablespoons of
pure fat have a 1-1 ratio of fat which puts you at between 14-15 grams of fat
per tablespoon.

No Night Snacking After Dinner


Eating food within 3 hours of bed puts your body under stress. The body uses
a lot of energy in digestion, so eating late has a tendency to spike glucose.

Protein Bars & Snacks


Protein bars are typically processed and can spike your total protein or carb
allotment. Protein shakes dairy, soy, egg and veggies are not keto approved
being that the powdered protein does not need much digestion and can be
quickly digested which can spike your blood glucose.

Collagen Powder
Collagen and gelatin powder is approved as long as it’s taken with fat to slow
down digestion. Also, do not exceed 1.5 tbsp. of gelatin per day. It can also be
used as a protein replacement for those having a difficult time digesting pure
protein or for time constraints.

BCAAs: Are not needed on a ketogenic diet because you can get your BCAAs
from bone broth without the extra added protein and potential glucose spike.
Basically, they can over spill your protein allotment.

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IMPORTANT TIPS

Keto Flu
Please be aware of the following symptoms: feeling tired, headaches,
muscle cramps, nausea, poor sleep, constipation, rashes, and heart
palpitations are generally due to low sodium, potassium and magnesium.
This typically lasts for 2-3 weeks.

Headaches
Many people develop a low grade headache from low levels of potassium and
sodium, which are signs of keto flu. Take 1/2 tsp of Himalayan Sea Salt (sodium) in
a glass of water to balance electrolytes and alleviate the headache.

Rash
This is normal and it's due to candida die off. This should resolve on its own in a
matter of two to three weeks. Note you can use anti candida protocols as long as
your rotate them every 5-7 days.

Blue Light Blocking Glasses


Enhances your sleep. You can get yellow lens safety glasses at
hardware and home building stores or Amazon.

Veggies
All cruciferous and low glycemic vegetables are included as well as celery and
green beans

Borderline Problematic Foods


cucumber, tomato, white and red onions, bell pepper, carbs in certain spices,
yellow squash, zucchini, coconut butter/manna, coconut milk, grass fed cream,
chia seeds, macadamia nuts, pork rinds only as a meal replacement!

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Absolute No Food List
• No cheese off all kinds or dairy including goat and sheep
• No nuts of any kind except macadamia nuts
• No chocolate because of its mycotoxins and caffeine
• No caffeinated drinks of any kind including coffee
• No quest bars, kimchee, kombucha, matcha
• No decaf coffee because it contains trace amounts of caffeine
• No caffeinated teas including green, black, and white
• No packaged foods
• No canned foods
• NO ALCOHOL

Labels
Look on the back of packages and learn how to read labels. Most people do not
realize there is hidden sugar or fructose in most packaged foods. Too much protein
can be problematic as well. Make sure your bacon does not exceed the recommend
1-1.5 grams of protein per slice.

Approved Teas
Rooibos, orange rind, cinnamon including Ceylon,
ginger, lemon, Pau De Arco, mint, dandelion, licorice,
peppermint – You can find it at Wholefoods Market or
online. It helps to curb carb/sugar cravings.

MCT Oil
It can be hard for some people to digest it in the first week. Try a few drops with food
before you start taking a full tbsp.

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Ceylon Cinnamon
Is a spice that helps lower blood sugar. This helps your brain use ketones more
smoothly. You can also use Cassia Cinnamon.

Approved Fruits
Lemons (fresh squeezed lemonade) avocado, and olives are acceptable.

Potassium
Consume at least 4 cups of spinach and 1 avocado a day to meet your daily
requirement. You can also get your potassium from kale (dark leafy greens) and of
course bone broth.

Fatty Tea with Breakfast & Dinner


Keto approved teas can be added to your meals to increase your fat as well as used
throughout the day for snacks.

Bone Broth
Bone broth should be made with ONLY organic non GMO bones coming from all
healthy animals like: cow, chicken, turkey, lamb, pig. You can include oxtail or chicken
feet for the abundance of cartilage to heal the gut and bring nutrients to the skin, hair,
bones, eyes and most important your internal glutathione. I always recommend GMO
Free non pesticide certified organic meats and produce. This includes bones for
making bone broth

No Cheat Day or Refeeding


Refeeding on carbs or 1 glass of alcohol can pop you out of ketosis in 10 min. People
suffering from food addictions tend to have a drug like response of a high dopamine/
serotonin response then crash with a few very low serotonin response which brings
back the carbs cravings like an exploding volcano!

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REASONS PEOPLE DON’T KETO ADAPT

1 Not eating up to 200 grams of fat


2 Too much protein (over 100 grams for men) - (over 68 grams for women)
3 Too many hidden carbs in processed meats as well as non cruciferous veggie
food sources. Example: coconut butter or chia seeds
4 Not enough sleep, not enough quality sleep, not hitting enough REM state
cycles
5 Not exercising, exercising too late, exercising too hard, types of exercise like
running or cardio
6 Adrenal insufficiencies "adrenal fatigue"
7 Uncontrolled diabetes, pre-diabetes or insulin resistance
8 Food allergies
9 Alcohol 
10 Foods high in phytates like: nuts and too many raw cruciferous veggies
11 Allergenic foods like nuts, milk, cheese
12 Caffeine - including Bullet Proof Coffee. Caffeine over stimulates the adrenals as
well as being a diuretic and mycotoxins in coffee. Decaf coffee and
decaffeinated teas also use hard chemicals to strip out the caffeine
13 Gallbladder insufficiencies: poor bile salts that can not aid in breaking down fats
14 Low stomach acid, peptides and digestive enzymes
15 Unmanaged thyroid insufficiencies
16 Unmanaged leaky gut, chromes or IBS
17 Intermitting fasting too soon. Skipping breakfast or meals can over stimulate
your adrenals and potentially put you in starvation mode
18 Eating protein as snack food instead of pure fats like fatty teas
19 Eating dinner too late or snacking at night. When the stomach has to digest
food late. Digestion becomes poor. Undigested food over night can spike
glucose

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REASONS (CONT.)

20 Watching tv or using the internet right before bed or in bed


21 Not enough magnesium, potassium and sodium. Electrolytes are important for
the communication between cells
22 Eating restaurant foods that have hidden sugars
23 Eating sweet fruits
24 Carb cycling. Carb cycling can create a hormonal imbalance creating food
addictions
25 Medications 
26 Poor liver and kidney function
27 Smoking pot in the first stage of your adaptation will increase craving for
carbohydrates and sugar
28 Eating cocoa or dark chocolate because of their caffeine and carb count
29 Using keto calculators or myfitness pal macro counters: They are often
incorrect
30 Not journaling your daily response to your keto adaptation 
31 Drinking too much water or not enough water. 2-3 liters is the correct range of
drinking water
32 Candida overgrowth, inflammation, gout, chronic colds flus
33 Estrogen dominance and birth control pills 
34 All protein shakes as they have too many amino acids or BCAAS
35 Blending your veggies as they can raise the carb count 
36 Malabsorption: vitamin D, B complex, iodine, deficiencies 
37 Too many colonics or coffee enemas
38 Reading in bed
39 Waking up too late. Not catching the first hour of light (circadian rhythm) 
40 Hormonal meats (commercial meats)
41 Eating too many carbs
42 Non organic produce 
43 Maltodextrin and sugar alcohols like xylitol or maltitol (in chewing gum)
44 Poor quality vitamins

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METABOLICALLY DAMAGED

Do you have leaky gut?


Most people walk around with some kind of leaky gut. This can be severely
problematic to those eating certain foods that are high in histamines even though
they are keto approved foods. Yes, leaky gut can block your keto adaptation by
making you malabsorptive and tired. It can also create spikes in glucose and present
unknown allergies. Be sure to journal your reaction to high keto histamine foods like
avocado, spinach, cinnamon, citrus, eggs, red meats and even butter or ghee!

Adrenal Fatigue
Adrenal fatigue is a condition that causes a high cortisol response to extremely low
cortisol response. Adrenal insufficiencies can manifest in being wired at night, tired in
the morning, crashing mid-day or even after meals. So many people are now
suffering from a common condition Chronic Fatigue Syndrome (CFS) resulting from
chronically low cortisol. These people should approach keto at a very slow pace.
They must go to bed extra early, never skip meals or eat too much protein and ensure
that they consume at least 200 grams of fat per day. Also, I recommend that they do
not workout at night or do any type of intense, heavy or explosive training. Very mild
to low moderate intensity is recommend for people who are chronically tired.

Hypoglycemic Response
Please be sure to get a glucometer and test your glucose and ketones. Many people
suffer from insulin resistance and pre-diabetes and are not aware of the symptoms.
Please be aware these top hypoglycemic symptoms such as: nausea, shakiness due
to the dropping of your carbs, brain fog, confusion, crankiness and extremely low
energy.

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METABOLICALLY DAMAGED (CONT.)

Thyroid
People with thyroid conditions can keto adapt successfully. However, if you have the
very common hypothyroidism or hashimoto's please approach keto slowly. For
example, you should begin with my metabolically damaged protocol meal plan which
gradually reduces your carbohydrates down each week rather than starting
immediately at 15-20 net carbs per week. It is very important that you keep your fats at
200 grams during this graduation period.

Gallbladder
Please be aware of infected gallbladder symptoms such as: nausea, bloating, gagging
when eating a lot of fat, burping. Many people have a low functioning gallbladder and
are not aware of the symptoms or how the gallbladder functions. The gallbladder holds
bile salts designed to emulsify and scrub down fats to pass through the small intestine
into the bloodstream. Basically, the gallbladder is beneficial to eating a ketogenic high
fat diet.

Can you do Keto without a gallbladder?


YES! Please eat your LCT (Long Chain Triglyceride) fats slowly. LCTs are all fat except
MCT’s (Medium Chain Triglycerides) such as: coconut oil, MCT oil, palm oil etc. You
can also you Ox Bile Salts and digestive enzymes to help with the breakdown of fats.

Candida
Now after coaching thousands of people I see countless cases of candida. Candida
can manifest in thrush (white tongue), itchy genitals, dandruff, itchy red scalp, rashes,
craving, smelly urine, loose stool, bloated, constipated, feeling tired all the time and
brain fog.

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KETO TOOLS

Duel Glucometer
Brand: Precision Xtra (Amazon) with ketones and glucose strips. Make
sure it measures glucose and ketones. Testing strips can be found on
multiple websites as well such as Amazon, Universal Drugstore, or
iHerb. Be sure do your due-diligence to locate all the tools necessary to check for
keto-adaptation.

Glucomter Testing Times & Numbers


I recommend testing your glucose first thing in the morning straight out of bed.
You should test your fasted glucose every day for the first 4-6 weeks of your keto
adaptation. You can also test your glucose all day long once a week. For example:
test 2 hour post lunch and 2 hour post dinner. You can also test directly post
workout to see if you have a spike in blood sugar. After the first 5 weeks, ketone
and glucose levels can be tested 1 to 4 times per month to ensure that your
ketone values are in opposition to your glucose.

Glucose Number Ranges


Glucose numbers should be under 80 mg/dl in the U.S. and under 4.4 mmol/L for
those outside the U.S. Any number over 80 mg/dl is not ketogenic. Glucose over
100 mg/dl is a sign of insulin resistance and should be addressed by making sure
your fats remain at 200 grams per day and be sure to go to bed early.

Ketone testing should only be done in the morning fasted on an empty stomach.
Ranges that show you are using ketones would be between 1.0 and 4.0 mmol/L.
A 1.8 to 2.0 mmol/L is the sweet spot. If you go over 4.0 mmol/L you tend to lose
some ketone via the urine.

What Ketone Numbers Are too High: 12 mmol/L and higher. People tend to get
scared when they see ketones in the 6s and 7s. Yes, you are making ketones but
many of them are being again waste in the urine.
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JOURNALING

I highly recommend keeping a detailed journal of the first 5 weeks of


your keto adaptation in order to identify your hunger cravings or
appetite, energy levels, sleep quality, keto flu symptoms or any odd
response you might be unsure of. This will provide you with a
record of your potential keto adaptation signs,
symptoms, and/or concerns!

How Long Does It Take To (Highly) Keto Adapt? Everyone


adapts at different speeds. In my experience of coaching thousands of people, I have
found that it generally takes up to 3 months to highly keto adapt.

Some people have extensive damage and can take up to a year to adapt as their body
heals from metabolic damage. In the first stage of your keto adaptation, your body will
most likely not drop much body fat. You must first attend to the metabolic damage
before the body starts to adequately break down body fat into ketones. Keto
adaptation is for the long haul; therefore, give your body plenty of time to heal. Most
people reach a high state of keto adaptation when they give themselves up to 1 solid
year to cross that bridge over to ketosis land.

IMPORTANT RECOMMENDATION
This keto plan document is a basic guideline to accommodate the start of your keto
adaptation. If  you continue to struggle with the keto flu, poor energy, sleep appetite,
autoimmune flare ups, loss of muscle, hormonal imbalances please consider
scheduling a consultation with me. 

NOTE: Keeping a detailed journal can help me in seeing more clearly where your
problems in keto adapting might lie. Investing in a glucometer and journaling your
glucose and ketone numbers can also be beneficial in resolving your keto adaptation
plateaus.
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SHOPPING LIST - FATS

Oils MCT’s:
• Coconut oil • Virgin Unrefined coconut oil

• Red palm oil • Red palm oil

• Olive oil • MCT oil

• Avocado oil Meat Fats:


Not used for cooking • Organic Grass Fed Butter
• Macadamia nut oil • Ghee
• Avocado oil
• Beef tallow

• Lard

• Leaf Lard

• Fish oil

• Pork fat (lard)

• Duck, goose and chicken fat


(tallow)

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SHOPPING LIST - PROTEINS

Poultry
Red Meat
• Chicken thigh
• Grass fed beef
• Chicken breast
• Grass fed ground beef
• Chicken drumstick
• Grass Fed Bison
• Chicken wing
• Lamb
• Chicken eggs
• Game
• Duck eggs

• Turkey
Fish
• Goose eggs
• Salmon

• Sardines
Pork

Pork belly

Uncured bacon

Uncured sausage

Pork skins

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SHOPPING LIST - CARBOHYDRATES

Low Glycemic Index Baking Ingredients


• Broccoli • Flax meal
• Cauliflower • Coconut flour
• Cabbage • Vanilla flavor - no alcohol
• Spinach • Ceylon cinnamon
• Asparagus • Herbal tea
• Kale
• Himalayan Sea salt
• Swiss chard
• Kal stevia
• Collard greens
Spices
• Mustard greens
• Apple cider vinegar
• Turnip greens
• Turmeric & Ginger
• Green beans
• Dandelion
• Romaine
• Garlic & Basil
• Celery
• Thyme & Oregano
• Brussels sprouts in small amounts
• Basil & Curry
• Cucumber in small amounts
• Black pepper

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SUGGESTED SUPPLEMENTS

These supplements are not required.

Chelated Magnesium or magnesium lotion, oil, or gels recommend for


all keto people

Himalayan Salt- electrolytes

Kelp- iodine will naturally activated selenium for thyroid sufferers

Ox bile salts and/or digestive enzymes for people without a gall


bladder or digestive issues

High Quality Multi-Vitamin is optional

Krill, Cod, or high quality fish oil for D3 and Omega 3

Primrose oil for dry eyes or low mucus production

Coconut oil pulling for bad keto-breath.

OAT Test (Organic Acid Testing) I highly recommend taking a


comprehensive urinalysis test to help aid in knowing what metabolic,
or epigenetic damage might be stunting your keto adaptation.

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USA TO METRIC CONVERSION

Macro nutrient measuring conversions of the U.S


system and the Metric system

Here is a table of measurements to understand how to


calculate your fats proteins and carbohydrates towards
your keto macronutrient amounts. On this chart you will
see the measurements of the American system of
pounds, ounces, tbsp/tsp and cups.

For the rest of the world that commonly uses the metric system
you will see a chart of: grams, milliliters and kilograms.

1 tbsp. = 15 gram

1 tsp = 5 grams

1 cup = 340 grams

½ cup = 170 grams

1 oz. = 28 grams

2 oz. = 56 gram

3 oz. = 85 grams

4 oz. = 113 grams

5 oz. = 141 grams

6 oz. = 170 grams

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MEDICAL DISCLAIMER

Information provided with this material is for informational purposes only. The
information is a result of years of practice and experience by Stephanie Person.
However, this information is NOT intended as a substitute for the advice
provided by your physician or other healthcare professional.


Do not use the information provided in this document for diagnosing or treating
a health problem or disease, or prescribing medication or other treatment.
Always speak with your physician or other healthcare professional before taking
any medication or nutritional supplement, or using any treatment for a health
problem.

If you have or suspect that you have a medical problem, contact your health
care provider promptly. Do not disregard professional medical advice or delay in
seeking professional advice because of something you have read in this
document.

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