Our Ketogenic Diet Cheat Sheet


Do you want to become the leanest, healthiest and most energetic version of yourself?

Then you should consider the extensively scientifically researched and ‘real world proven’ Ketogenic Diet.

The Keto Diet is an ultra-low carb nutrition plan that improves how you look, feel and perform, in as little as two weeks.  Just are a few of the well documented benefits include effortless fat loss, increasing and stablised energy levels, improved mental clarity, and reducing the risk of numerous lifestyle diseases.


Read more on the many exciting benefits of going ‘keto’ here.


To give you an overview on the basics –

Most nutritionists recommend limiting your total carb intake to 50g a day or less, with a focus on smart carbs which are low GI and high fibre and the elimination of added sugars, to achieve nutritional ketosis.  This nutritional shift, ie emphasizing quality proteins, healthy fats and high fibre vegetables, also creates an energetic shift such that you burn primarily fat instead of carbs for fuel.  We all have the ability to shift back and forth between burning carbs and burning fats for fuel, but most of us never tap the fat pathway for any extended period of time, because we all eat carbs every three hours.

To get the keto energetic system humming, and to start drawing down on stored body fat for energy, you need to commit to going ‘keto’ for anywhere from a few days to a couple of weeks, depending on your individual nutritional history and your unique genetics.  To really start to enjoy the many benefits of the Ketogenic Diet, we suggest experimenting with a two week period, per the THR1VE PROTOCOL.  As always, check with your health professional before starting, especially if you have any specific questions or concerns.


The great news is that we were all designed by a couple of million years of evolution to operate optimally when utilizing primarily fats for fuel, and you will see and feel the benefits pretty quickly.


Not only will you lose excess body fat over time to achieve your ideal weight, you will be tapping a constantly available source of energy thus eliminating the ups and downs of a carb dominated diet, and many people also report a greatly enhanced level of mental clarity and productivity as the brain functions optimally on ketones, amongst many other benefits.


In summary – keto can dramatically positively impact how you look, feel and perform, within just two weeks.


Looking to get started?


Here are our 4 ‘cheat sheet tips’ to get started.


  1. Ease into the transition with MCTs

The first few days of ultra low carb eating can be tough, with many people experiencing brain fog and grumpiness, not to mention constant carb cravings.  If you don’t habitually eat low carb, and / or have never experienced true ketosis, consider using (1) MCT oils at every meal, and / or (2) exogenous ketones once or twice a day.  Both these options will provide the near instant energy your carb addicted body is craving, easing brain fog and moodiness, but more importantly they will accelerate the transition to burning your excess body fat as fuel.  But limit your use to the first few days, MCT’s and exogenous ketones are a source of ingested energy, and you really want to start drawing on your own stored body fat as soon as possible.


  1. Consider Intermittent Fasting

Intermittent fasting is where you reduce the window of time each day that you are consuming food to around 8 hours (there are a number of philosophies, but this is our preferred one). For instance eating between 12pm-8pm every day, equates to a 16 hour fasting window.  This is a simple and convenient way to reduce your glucose levels and switch to fat burning.  By ensuring all meals consumed in the window are nutrient dense, and appropriately portion controlled, you can also effortlessly reduce calories to further improved fat loss.  Plate design is important, aim for two thirds of your plate as nutrient dense non-starchy seasonal veggies, and one third as high quality protein.  The satiating qualities of protein and fat, combined with the high fibre content of the veggies, ensure you get all the micro nutrients you need while feeling fuller for longer.



  1. Reduce Training Volume, Instead Focus On Training Intensity

We know reducing overall training volume is counter intuitive in many ways, but it is critical to the metabolic manipulation we need to ensure you can reduce calories and transition to fat burning without spiking cortisol, converting hard won muscle into energy and depressing your metabolism. We want to lose excess body-fat, not ‘weight’ ie we want to preserve and even enhance health promoting muscle while dropping excess body-fat.  Training should be brief, infrequent and intense, see our THR1VE PROTOCOL for detailed recommendations.  The ONLY participants of our Protocol Challenge who didn’t significantly reduce body-fat trained more than we prescribed.  You can always return to high volume training once you have reset at a lower body fat percentage.  Your TOTAL training volume should be no more than 90 minutes PER WEEK< saving your precious time, while improving your end result.  Win / win!


  1. Eat more fat 

Yes, as counter intuitive as it may seem, by going keto you eat fat to lose fat.  Increase your intake of ‘healthy fats’, including olive oil, coconut oil, and grass fed butter.  Avoid inflammation provoking processed oils and fats, such as vegetable, industrial and seed oils.  If you are inclined to dive into the detail with some meal analysis, a good starting guideline for the ketogenic diet is 60-70% calories from fat, 20-30% calories from protein, 10% from carbs.  Tweak this based on your own personal starting point and objectives, e.g. those training at higher levels of intensity can tolerate more protein without converting the protein into glucose and tipping out of ketosis etc.  Use how you look, feel and perform as a guide, or even better, commit to a Dexa or InBody scan (which many gyms can arrange for you onsite) at regular intervals.  And if you are at all concerned about eating more healthy fats, read one of the many well researched books on the topic, we love ‘The Big Fat Surprise’ by Nina Teicholz.


To make this all deliciously simple, we’ve designed a range of ultra-low carb keto friendly (KF) ready-meals (see the full range here), and as part of our signature and custom breakfast, lunch and dinner bowls in store.  Look for the ‘KF’ symbol, and be assured all options have a maximum of 18g carbs, with many options providing much less.


Still not sure where to get started?  Shoot us an email at home@thr1ve.me

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