Welcome to your 14-day guide to resetting your metabolism and reaching your best health. Ketogenic eating can be intimidating, but SSOHealth is bringing you an easy solution with our Ketogenic Field Guide. Get up to speed on the basics of ketosis and the ketogenic diet with our carefully curated FAQs. Enter a state of ketosis quicker with less hassle by following our meal plans, grocery lists and recipes! Challenge yourself and track your progress through the 14 daily journal pages and meditations. Also Included in this book is a guide on how to build muscle and stay in ketosis without injury, tips on eating vegetarian in ketosis, a 5-day no-cook option for busy weeks, and a restaurant/alcohol ordering guide for when you need to deviate from the meal plan. Getting into ketosis is only half the battle. We want you to reap the benefits of ketosis for years to come! That is why our unique approach includes expert advice on how to make long-term changes that produce real lasting results. We share with you our secret to successfully tackling changes through our "Planning for Success" process. You will feel fully prepared, empowered, and excited to begin your challenge and change your eating habits for good. We can't wait to see you succeed!
Keto Field Guide
Cookbook and 14-Day Challenge
By Breanna ReeserAuthorHouse
Copyright © 2018 Breanna Reeser
All rights reserved.
ISBN: 978-1-5462-6447-7Contents
Author Bio, iii,
Introduction, vii,
Getting Started/Planning, 1,
High-fat Nutrition FAQs, 5,
Medical Concerns, 15,
Lifestyle and Fitness, 17,
Grocery Shopping Guide, 23,
Metabolic Journal, 26,
Week One Recipes, 46,
Bulletproof Coffee, 46,
Cream Cheese Pancakes, 47,
Bacon & Kale Quiche Cups, 48,
Quick Chicken Salad, 49,
Quick Italian Chopped Salad, 50,
Meatball Stirfry, 51,
Chili Lime Chicken & Roasted Brussels, 52,
Week Two Recipes, 53,
Southwest Egg Muffins & Sausage Links, 53,
Jalapeño Bagel with Avocado Mash, 54,
Buffalo Chicken Salad, 55,
Loaded Bacon Cheeseburgers, 56,
Crispy Cheese Shell Tacos, 57,
Creamy Asparagus Chicken, 58,
Keto Desserts, 59,
No-Cook Busy/Lazy Keto Options, 62,
Fast Food/Restaurant Keto Options, 63,
Vegetarian Keto Options, 64,
Bulkers Guide to Gaining Muscle in Ketosis, 65,
CHAPTER 1
Getting Started
Plan for Success
Planning in advance and having a few great backup plans for unforeseen events will always make any challenge much easier. This is especially true when starting a new diet or exercise program. Planning for this challenge will include these four pillars of a fool-proof plan; Timing, Food, Products, and Accountability. Being intentional about these four areas will ensure that you hit your goals with the least amount of risk for failure.
Four Pillars of Success
– Timing: At least a week before you start the 14-day challenge, make sure to review the entire book and all the recommendations. When will you start your challenge? A weekday, a weekend? Are there any holidays, birthdays, or other social events during this time? Will you have enough time to prepare meals and read the daily entries? When will you prepare meals; what day and time? When will you read the daily entries; before bed, on a lunch break or right when you wake up? Being intentional about timing and committing to a timing plan can remove many barriers to success. Our recommendation when planning for timing is to grocery shop on Saturday and then meal prep on Sunday for a start date of Monday.
– Food: What meal plan will you follow? Will you follow the exact 14-day meal guide and recipes to the last detail? This will give you the best results, but it is not the only option. For example, you may want to follow the no-cook plan a few days a week or you may want to sub in a pescatarian meal for one or two of your dinners. If so, you will have to modify your grocery list and plan accordingly. Will you have any meals during this week that you will eat at a restaurant? If so, check the restaurant guide at the back of this book and make sure to check the restaurant menu in advance to plan for what you will order.
– Products: There are a few products that I recommend and use as a part of my ketogenic experience. You do not have to use them, but in my experience, they make a very big difference. You will need to decide now if you will take a supplement or not and which supplements/products you will take or use. If you are going to use a product, where will you get it from? How long will it take to receive it? If ordering online, make sure to order 5-7 days in advance. Products we recommend are:
1. Ketone Urine Sticks- Keto sticks are urine test strips that allow you to recognize if you are producing ketones in your body. This is a good indicator of whether or not you are in ketosis and how far into ketosis you are in. Find the test strips we use on www.ketofieldguide.com
2. Exogenous Ketones- This is a commercial product that introduces ketones into the body from an outsides source, meaning that your body does not have make them to have the good and positive effects of having ketones. This has been very helpful for me, especially in those first few days when your body is transitioning from a carbohydrate energy system to a fat for fuel energy system. Your body will take a few days to burn all the existing carbs and start to produce ketones. Think of this product as a bridge between the two energy systems. Just throw a scoop into your bulletproof coffee every A.M. and feel the energy and mental clarity flow! This is how I completely skipped feeling the dreaded "Keto Flu". My favorite product is Chocolate Sea Salt by Perfect Keto.
3. Fat Supplement- Often people find it hard to get the right amount of fat into their daily diet. One way to supplement this is to take a fat supplement. Caprylic acid supplements are also useful for digestive issues and ulcers. Take two capsules 2 x a day to kick up the fats and give your body the extra fuel it craves.
4. Electrolyte Supplement- While the last three products were optional, we highly recommend that you take an electrolyte supplement while in ketosis. Fruit is a major source of many electrolytes in our diet, so cutting them out completely will leave you deficient. Finding a sugar free or low sugar electrolyte supplement can be difficult. Our favorite is Vega Sport Electrolyte Hydrator with zero calories and no fake sugar. This one also has copper and zinc! If you do not want to take this supplement, consider taking a pill supplement like magnesium and calcium. You can drink water fortified with electrolytes or try another sugar free option. Remember to check the label for hidden ingredients!
– Accountability: Will someone be joining you in this challenge? We highly recommend that you invite someone, or a few friends to join your challenge with you. It is easier, and more fun, to stick to a challenge when you have a buddy to talk to about the successes and challenges. SSOHealth also offers a private VIP challenge group as a part of the KFG All-Access E-Pass. Challenges take place four times a year. As a part of this group you will have a community who is going through the challenge with you each time. They also offer customized coaching for the two-week challenge that has been shown to greatly improve success.
Take the time to answer all of the questions outlined in the Four Pillars of Success. The answers to these questions become your personal success plan. Once you have your plan in place, it is time to put in the preparation work.
Preparation Check-list
[check] I have read through the book, including recipes, meal plans, and getting started sections.
[check] I have walked through and written down my plan for success, including when I will start this challenge, when I will grocery shop, when I will meal prep, what exactly I will eat, which products I will use, and who I will do the challenge with.
[check] I have purchase and received all products I will use.
[check] I have designated an accountability partner and/or completed my first call with my coach.
Choosing a timeframe to complete the challenge
• Choose periods of low stress and low risk of unforeseen events
• Take into account holidays, birthdays, and other carb-filed celebrations
• Make sure you have time before the start of the challenge to read and process all information
• Make sure you have time to plan, purchase food and prep food each week
High-fat Nutrition FAQs
Welcome to the frequently asked questions of keto. This section is meant to anticipate...
