THE ULTIMATE KETO STARTER KIT
KETOGENIC DIET STARTER GUIDE
BY NIK INGERSOLL MAR 23, 2017
EAT FATS NOT CARBS
A VERY BRIEF PRELUDE
THE KETOGENIC FOOD PYRAMID
GENERAL BENEFITS & SCIENTIFIC RESULTS OF KETOSIS
OKAY, WHAT ARE THE BENEFITS OF KETOSIS?
The goal: get your body fat-adapted. Meaning that your body and brain will burn fat (ketones) as fuel instead of sugar (glucose).
PURPORTED EFFECTS FOUND IN SCIENTIFIC STUDIES
Fat loss while maintaining or building muscle tissue.
Increased cognitive acuity
Reduction in seizures, convulsions and tremors in epileptic patients
Increase in oxygen efficiency in blood (Navy Seals)
Prevention of diabetes and heart disease
Drop in blood glucose concentration
Slowing of growth in certain cancer types when combined with other treatments* see Dom D'Agostino for more on this.
Again, I am not a doctor - do your research.
Now I am going to focus on all the tools you need to get started with the ketogenic diet
HOW TO GET STARTED: SCHEDULE
KEY TO SUCCESS: STRICT. ZERO SUGAR. NO CARB MEALS
WEEK 1 & 2
STEP 1: MORNING KETO COCKTAIL
NIK'S MORNING VIKING KETO COCKTAIL RECIPE:
Natural Flavored BCAA powder, Micronized Creatine, Beta-Hydroxybuterate, Collagen Peptides, D-Aspartic Acid, MCT Powder, Beta Alanine
***Your morning cocktail consisting of at very least: Beta-Hydroxybutyrate, BCAA’s and 1 tsp. of MCT oil mixed up in the morning
STEP 2: INTERMITTENT FASTING PROTOCOL
STEP 3: EAT REGULAR AMOUNTS OF CALORIES
STEP 4: TEST ALL THE TIME
WEEK 3 & 4
STEP 1: MAINTAIN THE COURSE
A. By the end of week 2, if you have followed the steps above then most people should be in dietary or nutritional ketosis.
STEP 2: STAY STRICT
A. I would recommend that you stay relatively strict for the next 2 weeks after this month period.
STEP 3: EMERGENCY BACK UP
OPTIMAL BLOOD KETONE LEVELS
SUPPLIES THAT YOU WILL NEED
BHB (Beta-Hydroxybutyrate) otherwise known as exogenous ketones
This will help jump start your body into ketosis. It can also be used to put your body back into ketosis if you "cheat" and eat carbs.
I suggest these brands: Keto CaNa, Kegenix, KetOS
MCT (Medium Chain Triglyceride) Oil
Made from coconut, olive and/or palm oils, it can be powder or liquid, it doesn't matter.
MCT's are the healthiest fats in coconut (more so than short or long chain triglycerides). MCT's are also the easiest for your body to convert directly into ketones.
I suggest: Quest MCT Powder | Sports Research MCT Oil (from coconuts)
This is important because you will not be getting some minerals that you would in the starchy vegetables that you may be used to eating.
I suggest: Muscle Pharm Armor-V Sport
*If you are not physically active, get some Centrum or some B.S. Then get a gym membership.
Ketone Test Strips or Glucometer
You need one of these to test to see if you are in ketosis.
I suggest: Smackfat Ketone Strips or Bayer Blood Glucometer
BCAA's (Branch chain amino acids)
I suggest: Gnarly or Vintage Build
Preferably natural ones without artificial colors and sweeteners.
Creatine: This is optional, but if you are engaging in athletic activities, I would recommend it.
I suggest: Musclepharm Pure Creatine
Stevia In The Raw
Why? Because you might want a sweet taste and you are not allowed to have sugar.
I suggest: Stevia Packs
Whey Protein Isolate Powder (zero carb)
I suggest: ISOPURE
Ketogenic Meal Replacement Powder
In case you are on the go and need some calories
I suggest: MYO Ketogenic Meal Replacement (cinnamon)
Fish Oil Capsules
This will get you those OMEGA-3 fatty acids and also help reduce inflammation
I suggest: Source Naturals
A staple for any diet that I am on, it should be in yours too.
I suggest: Fortify Probiotic
Vitamin C Tablets
This will help you immune system survive any sort of "keto flu" that you might encounter.
For the record, I use this will any diet and never had the "keto flu"
Zevia or zero calorie bubbly water
Will help make you feel full when you are intermittently fasting
WHAT DO I DO AFTER 4 WEEKS?
It's up to you! Did you like it? Hate it? Love it? You should be keto adapted at this point so it's your call on how you feel.
There are several different variations of the ketogenic diet that you can pursue after you are fat-adapted.
I am on a modified, cyclical ketogenic diet right now. What does that mean?
That means that generally I am eating mostly fats and once a week I will have a carbohydrate meal. I also intermittently fast after carb days. For me it has proven to give me flexibility, stay lean, build muscle and help my sport performance.
I will write a couple different articles in the ear future about modified and cyclical ketogenic diets, so for now - google it.
COOL, SO WHAT DO I EAT?
GENERAL DIETARY BREAKDOWN RULE OF THUMB:
- Fatty Beef, Elk, Moose etc.
- Pheasant, Quail, Chicken or Turkey - Dark Meat/Thighs
- Grass Fed Butter - Kerrygold
- Fatty Fish - Salmon, Tuna, Catfish, Sardines
- Nuts - Almonds, Macademia, Cashews etc.
- MCT Oil
- Olive Oil
- Kale or Spinach
- Heavy Whipping Cream
- Bacon, natural (no nitrites!)
- Beef or Pork Jerky - NO added sugar (Epic Bar, Osterim)
- Unsweetened nut butter squeeze packs
- Vita Coco coconut oil packets
- Canned Smoked Oysters
- Pork Rinds
- Peanut Butter Cups
- Protein Chips
- No Carb Protein Bars
- Canned Sardines (if you’re into that kind of thing)
- Cheese Whisps
- Mixed Nuts
MY DRINK RECIPES
NIK'S KETO VIKING BREAKFAST COCKTAIL
BCAA's, Creatine, Beta-Hydroxybuterate, Collagen Peptides, D-Aspartic Acid, MCT Powder, Beta Alanine
NIK'S KETO THOR SHAKE
Almond Milk + Coconut Milk + Stevia + MCT Oil Powder + Ground Clove + Vanilla Extract + Cinnamon
KETO COFFEE (commonly known as bulletproof coffee, invented by Robb Wolf)
Coffee + 1 Tbsp MCT Oil + 1 Tbsp Grass Fed Butter + 1 Tbsp Stevia
GENERAL DRINK OPTIONS
Zero Calorie Natural Soda (Zevia)
Zero Sugar Nut Milks
OTHER RESOURCES & SCIENTIFIC LITERATURE
- Collection of Scientific Research Papers: https://usf.academia.edu/DominicDAgostino/Papers
- Effects of Male Hypogonadism on Regional Adipose Tissue Fatty Acid Storage and Lipogenic Proteins by Sylvia Santosa, Michael D. Jensen
- Pub Med: Sex-specific Genetic Effects Influence Variation in Body Composition
- Clinical Cardiology Journal: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
- Dom D'Agostino: www.ketonutrition.org/
- New York Times: How The Sugar Industry Shifted Blame to Fat
- Tim's Ferriss Interviews Dom D'Agostino: http://tim.blog/podcast/