Rules

- REDUCE: CARBS TO 20 GRAMS DAILY

No sugar, wheat/flour products, rice

No vegetable oils, margarine, trans fats

No sweet drinks - inc fruit juice or cows milk

Minimise or remove dairy

Avoid root veg, high sugar fruit, oats, maple syrup

Swap tea & coffee for green tea & chicory coffee (optional)

+ INCREASE: FATS FOR ENERGY

Eat a variety of quality, colourful, organic, whole, local, seasonal produce in every meal

olive oil, avocados, avocado oil, coconut oil and coconut cream, butter, oily fish, fatty meats, eggs

+ mineral rich sea/rock salt, herbs + spices

Drink 6-8 glasses of warm water / herbal teas daily

+ PROTEIN

Focus on pasture raised and free range meat, poultry & game

fish & seafood

eggs

nuts & seeds

+ FATS

Focus on cold-pressed oils rich in omega 3 and cook with saturated fats

avocados, olives

oils; avocado, coconut, walnut, flax, hemp, sesame

eggs

butter, lard, dripping, duck fat

nuts & seeds, nut butters, tahini

+ FIBRE / CARBS

Focus on colourful high fibre vegetables and fruit.

Include sulfur rich detoxing veg like; broccoli, cauliflower, cabbage, asparagus, sprouts, radishes, turnips, leeks, onions, garlic, chard, spring greens, spinach, kale, watercress

No Root veg or fruit other than berries and citrus.

Limit carb intake to less than 50 or 20 grams per day.

In this phase be a strict as you can!

No cheating - as it won’t work. Your insulin needs to be low enough to trigger ketosis. When I went through my transformation I was typically eating 2 meals a day and walking 2 hours a day with compression tights on.

Listen to your body and eat when hungry. Your hunger will naturally drop as you get into ketosis.