Natural Ketosis

Super Keto Plan

Guide to Success

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 Welcome to the Natural Ketosis Ketogenic Plan and the beginning of your journey to natural eating.

This plan has been designed to rid your body of excess stored glucose so you start burning your body fat
for energy (Ketosis.)

This guide has been created to help you get the best results from your plan. Please ensure you have
read and understood all the information provided before you get started and get in touch if you have
any questions.

Contact Number: 03333 111 040

Website: www.naturalketosis.co.uk
Email: support@naturalketosis.co.uk
Facebook: www.facebook.com.natural.ketosis

Prepare to succeed
• Read and understand all the information we have sent you and familiarise
yourself with your new food.

• Choose a date to get started.

• Plan your week ahead. Buy groceries (see veg. fruit and dairy lists) and
ensure you have everything you need to get started on your chosen date.

• On the day you start, weigh and measure yourself (typical areas are chest
waist and hips but this is a personal decision). Do this at the same time
and day on a weekly basis for the remainder of your plan. We recommend
you weigh and measure yourself first thing in the morning before you
have eaten and ideally after you have gone to the bathroom! This will give
you the most accurate results and remember that inches count more than
pounds. PLEASE DO NOT WEIGH YOURELF MORE THAN ONCE EVERY 7
DAYS!

• Take a full-length picture and save it. Take pictures throughout your plan
as progress.

• If you have any questions, please contact us so we can help.

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 What to Expect

This new way of eating may result in some withdrawal side effects at the very start as your body adapts
and starts fat burning (ketosis). These are normally very short lived (1-2 days) and below are some tips
on how to manage them and make them pass as quickly as possible.

➢ Headache. Ensure you are having around 2L of water per day; spread this out throughout the
whole day drinking regularly. A painkiller can also help if the headache is persistent or
bothersome.
➢ Lethargy. Make sure you are drinking plenty of water (as above) and eat/snack regularly.
➢ Metallic or sweet breath. Drink water regularly and brush your teeth or rinse with mouthwash.
Do not use mouth sprays or chewing gum as both are laden with artificial sweeteners.
➢ Hunger. Ensure that you are eating regularly. Snack when needed until you are satisfied. Once
you are in Ketosis you should not feel hungry.
➢ Sugar cravings. Eat and snack regularly, they will pass. Contact us if you need ideas on how to
manage your cravings.
➢ Nausea. Try to eat and drink as normal or in smaller amounts if easier. Peppermint or ginger tea
may help.

If you get any other symptoms of Ketosis which are not listed above, please contact us so we can
help.

As your body adapts to this new way of eating you may also experience some of the following lovely
changes;

Brighter glowing skin / Increase in energy levels / Thicker, shinier hair / Stronger nails / Improvement
in daily mood / Reduction in water retention & bloating / Reduction in hunger and cravings / Better
sleep quality.

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 Our Top Tips for Getting the Best Results
Making sure you get the best results from your plan is our priority so we have put together our top tips
to help you succeed but if you are unsure about anything at anytime please get in touch and we will be
happy to help.

Foods to Avoid
It is important to eat the right foods when following the plan. It is not just simply about making sure you
keep your carbs low. You need to ensure that you are getting the right nutritional balance. Luckily, this
plan is designed to do everything for you without you having to worry about anything. If you do not see
a food listed in this guide then it is not recommended. Please take some time to familiarise yourself with
your daily allowances of fruit, vegetables, dairy and foods and drinks which you can enjoy.

Fats
The Natural Ketosis diet is based on low carbohydrate, moderate protein and moderate fat intake. It is
important to remember that this is not a low-fat diet so you can enjoy foods like butter, avocado and
nuts in moderation. Please stick with the allowances of foods and fats which are provided in this guide
to ensure the correct balance.

Eating Out
One of the great things about the Keto diet is the freedom it gives you to continue enjoying your life
without feeling like you are restricted and on a diet. This is the same for eating out. There are lots of
foods which you can enjoy when eating out. Sticking with the basic principles of the diet allows you to
choose some protein of your choice with a side of green vegetables or green salad. Don’t be afraid to
ask for some changes to your meal i.e. swap fries for vegetables.
If you would like more help in choosing the best option please send us the details of the restaurant so
we can have a look at the menu and come back to you with a list of suggestions.

Sweeteners
The Natural Ketosis Plan is completely natural. There are no sweeteners used in our products. We
strongly recommend against the use of sweeteners as these still provide the body with sweetness which
does not allow you to overcome sugar cravings. This can affect hunger and cravings. However, we do
understand that it is not possible for everyone to give up sweeteners completely. If you choose to use
sweeteners we recommend that you use a Sucralose based option such as Truvia or Splenda rather than
an aspartame based option.

Drinks
As previously mentioned, aim to drink around 2L of plain water per day. Plain water is natural and
unprocessed so provides your body with the best hydration. However, you can enjoy 2-3 glasses of
drinks like no added sugar squash or flavoured water each day. Try to choose a sucralose sweetened
option. Brands which we know are flavoured with sucralose are Robinsons No Added Sugar Squash and
Volvic Sugar Free Flavoured Water but Supermarket own brand options also tend to be fine. Just be sure
to double check the ingredients to ensure that it does not contain aspartame. Due to the high
aspartame content all diet drinks should be avoided on the plan!

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 Tea & Coffee
Caffeine can affect Ketosis so we recommend that you switch hot drinks to a decaffeinated option. You
will find your milk allowance later in the guide. You can also enjoy herbal and fruit teas.

Alcohol
For the best results we recommend that you avoid alcohol where possible while on the plan. Alcohol
reduces the body’s ability to burn fat so this can temporarily affect Ketosis however if you would like to
enjoy an alcoholic drink there are better options to have. A small glass of red wine or prosecco or a gin
or vodka with a slimline tonic would be the better options to choose. Please do try to limit alcohol
consumption for the best results.

Example day
Here is an example of a normal day on the Natural Ketosis Plan.
Breakfast Lunch Evening meal NK snack Drinks
NK Granola NK Meal
& & 2L Water
30g Double Cream NK Soup Your chosen vegetable NK Snack Decaf tea
& portion Decaf coffee
50g Berries

Listed below you will find a list of additional snacks which you can add to your plan each day if you feel
you feel hungry. Please only include an extra snack if you really need it.
It is important not to add any additional foods to the meals provided other than the items which we
have recommended to accompany it. Please eat the meal as we have suggested and allow your body
30-60 mins to process this. If you are still feeling hungry after this you can have one of the additional
snacks listed below. Please make sure you count any carbs from the additional snacks towards your
daily allowance to ensure you stay below the 20g of carbs daily limit.

Whilst you may find that you feel hungrier in the first few days as the body adapts, once you are in
Ketosis you should find that you are much less hungry and you do not need any extra food.

Additional Snacks
Extra Protein - Eat until satisfied Cured meat – 50g per day 2 sticks of celery
Chicken – 0g carbs i.e parma ham, pastrami,
Eggs – 0g carbs prosciutto, bacon Nuts – 40g per day
Beef - i.e. brazils, walnuts, hazelnuts,
Turkey Hard Cheese – 40g per day almonds
Fish i.e. cheddar, stilton, gruyere

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 Vegetable List:

Below is a list of vegetables you can have as an accompaniment to the main meals we provide. Please don’t
deviate from this list.
Please choose one portion daily

Vegetables Portion Size Metric Carbs per portion

Artichoke Heart Globes two 200g / 2.6g carbs 2.6g

Asparagus a large handful 200g / 4g carbs 4g

Aubergine up to 2 small 200g / 4.4g carbs 4.4g

Baby Corn one handful 100g / 2.6g carbs 2.6g

Brussel Sprouts one handful 100g / 3.8g carbs 3.8g

Cauliflower a large handful 150g / 3.1g carbs 3.1g

Celeriac half 150g / 3.3g carbs 3.3g

Courgette two 200g / 3.6g carbs 3.6g

Curly Kale a large handful 200g / 2.8g carbs 2.8g

Fennel one 150g / 2.7g carbs 2.7g

Green Pepper one 100g / 2.5g carbs 2.5g

Leeks one 100g / 2.4g carbs 2.4g

Mangetout one small handful 100g / 3.2g carbs 3.2g

Marrow half 200g / 4.4g carbs 4.4g

Mushrooms - field a large handful 200g / 0.6g carbs 0.6g

Pak Choi two 200g / 2.8g carbs 2.8g

Red Cabbage quarter 100g / 3.4g carbs 3.4g

Savoy Cabbage quarter 100g / 3.9g carbs 3.9g

Spinach one bag 200g / 3.2g carbs 3.2g

Spring Greens half a bag 100g / 3.1g carbs 3.1g

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 Green Salad

You can choose to swap your Natural Ketosis lunch option for a fresh green salad. Add your choice of protein and drizzle with
some olive oil and a squeeze of fresh lemon. Each of the ingredients below can be used in one salad serving.

Salad Options Metric Carbs per portion

Mixed Salad Leaves (e.g. Iceberg, Cos, Spinach, Rocket & Watercress) 100g 1.5g

Cucumber 50g 1g

Green Peppers 50g 1.5g

Radish 100g 1g

Spring Onion 50g 1.5g

Avocado 50g 1g

Please keep in mind that as a lunch option you can either have a soup or a salad.
Do not have the salad in the evening as a side. Please make use of the vegetables listed above as a side for your meal.

Fruit

The only fruits allowed on the Natural Ketosis programme are berries which are lower in carbohydrates and higher in fibre
when compared to other fruits.
Consuming other fruits not recommended by the Plan will lead to you consuming carbohydrates which will affect Ketosis.

Fruit Option Portion Size Carbs per portion

Strawberries Up to 50g 3g

Blackberries Up to 50g 2.6g

Raspberries Up to 50g 2.3g

Dairy Allowance

Dairy products contain beneficial fats which are great for keeping you feeling fuller for longer but these must be used in
moderation.

Each of the items listed in the following table can be consumed daily.

Dairy Option Portion Size Carbs per portion

Milk (whole) Up to 100ml 4.4g

Unsweetened Natural Soya or Almond Milk Up to 500ml 1g

Yoghurt: Natural only, where possible Greek or Plain Soya 2 level tablespoons 1.1g

Double Cream 2 tablespoons 0.5g

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 Natural Ketosis Meal Choices
You should choose one breakfast, lunch, dinner and snack from the list below each day and add the
relevant extras as detailed in the previous pages.
The table below shows you the carb content for each product per portion so you can keep track of your
daily carb intake.

Product Name Portion Size Carbs per portion

Breakfast Seed & Nut Cluster 30g 1.62g
Breakfast Seed & Berry Cluster 30g 2.49g
Breakfast Coconut & Seed Porridge 30g 2g
Lunch Tex Mex Soup 250g 4.8g
Lunch Pea & Pancetta Soup 250g 5.25g
Lunch Thai Chicken Soup 250g 3.9g
Lunch Broccoli & Blue Cheese Soup 250g 3.3g
Lunch Ham Hock Broth 250g 3.9g
Lunch Mushroom Soup 250g 4.2g
Dinner Chicken Curry 250g 4.3g
Dinner Chicken, Sage & Shallot 250g 2.3g
Dinner Lemon Chicken & Thyme 250g 3.6g
Dinner Creamy Chicken & Tarragon 250g 3.2g
Dinner Chicken Tikka 250g 1.8g
Dinner Beef Bourguignon 250g 3.5g
Dinner Beef in Thyme 250g 4g
Dinner Sweet Chilli Pork 250g 3.75g
Dinner Beef in Blackbean 250g 1.0g
Dinner Pork in Mustard 250g 1.3g
Dinner Sausage Casserole 250g 3.3g
Dinner Slow Cooked Lamb 250g 2.8g
Dinner Beef in Peppercorn 250g 4.8g
Dinner Chicken & Mushroom Fricassee 250g 0.8g
Dinner Chicken Breton 250g 5g
Dinner Red Thai Chicken 250g 4.5g
Dinner Moroccan Lamb Meatballs 250g 4.75g
Dinner Sri Lankan Lamb Curry 250g 0.3g
Dinner Chicken & Leeks in Cream 250g 4.3g
Snacks Raspberry & Seed FattBar 30g 4g
Snacks Coconut & Macadamia FattBar 30g 3.3g
Snacks Caramel & Sea Salt FattBar 30g 2g
Snacks Apple & Cinnamon FattBar 30g 2g
Snacks Traditional Pork Crunch 30g 0.03g
Snacks Salt & Vinegar Pork Crunch 30g 0.03g
Snacks Jalapeno Pork Crunch 30g 0.03g

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 Track your weight and inch loss

Date Weight Measurement 1 Measurement 2 Measurement 3 Measurement 4