Our KETO 2.0 or Low Carb Healthy Fats (LCHF) Diet Meal Plan
Standard: Includes meats & protein from like beef, chicken, fish, eggs & dairy.
Vegetarian: No meat or fish but protein sources from eggs, dairy & Non GMO soy.
Pescatarian: Fish, Eggs, Dairy & Non GMO Soy.
No Beef/ Pork: Possibly for religious, dietary or personal preferences
Dairy Free: No lactose, milk products, or dairy ingredients.
The overall average macros for each day are as follows:
Calories < 1300, Fat Content < 80g, Protein 60g to 100g, Net Carbs <25g
Purposeful Soup Snacks: Each of these soups provided are high antioxidants & fibre rich flavour bowls to boost metabolism rates, promote cell detoxification & balance hormones.
They are specially formulated recipes for enhanced nutrient absorption, anti-inflammation & also supports a digestive system.
Healthy Desserts or Fat Bombs: There will be some delightful dessert fat bomb in the meal plan. Selection includes cake bites, truffles, cookies, ice cream, etc Sweet little surprises to keeping your diet fun, healthy & happy
Super-Chilled: Not chilled, not frozen: Otherwise known as Hyo-On, a clever preservation method commonly used by the meticulous & health conscious Japanese. More detail
Please note that results will vary between different individuals. All our meals and foods are made with natural and fresh ingredients from clean & reputable sources. We are a 100% dedicated gluten & sugar free kitchen that prides ourselves in making honest & ethical creations.
Our meal plans are created and based off the improved and modified KETO 2.0. It is deemed as a more sustainable way of eating, consists of a more diverse nutritional profile and a more inclusive plan.
For more information on please feel free to find out more with links below.
Our EASY KETO 2.0 approach for reduced side effects & undesirable symptoms
+ Slightly higher carb levels than standard recommended carb levels of 0-20g: Under 25g Net Carbs. Net carbs or also known as impact carbs are carbohydrates that have an actual effect on your blood glucose levels. The General formula would be: Total Carbohydrates – Dietary Fibre – Sugar Alcohols = Net Impact Carbs.
*However, due to the different nutritional listing requirements of various countries (e.g. Australia), this formula might not be applicable and will have to be adjusted accordingly.
Some people might argue that a higher average carb level will take a longer time for an individual to achieve ketosis. The answer is: Yes/No. (Details to be presented in another article)
In general, this less extreme drop in carbohydrate is more than sufficient to bring most beginners “Ketoians” individuals into ketosis, especially with moderate exercise. The carb plateau or the extreme low carb levels that are required before one can get into ketosis are challenges usually faced by seasoned “Ketoians” that have been staying on KETO for an extended period of time.
The suitable carb tolerance actually varies between individuals differentiated by gender, age, medical condition & fitness levels. This is a common average that we had derived after analyzing a collection of medical journals, clinical data & our pool of participants, enthusiasts & customers.
+ Plant based preferred fats & lowered fat content than the standard recommendation of 70% fats: 55-65% fats. We tend to increase the fat content of our meals/foods with the use of plant based fats like extra virgin olive oil (EVOO), coconut oil, avocado & nuts. Not only is it a cleaner source of fats but we also have better control over the fat levels.
+ Organic, anti-biotic/hormone free, nitrate-free, wild-caught, grass fed proteins: Sometimes you might not that we only have certain types of meats on our menu. Or u might even catch our items going out of stock quite often and we don’t carry some seemingly common items. That is because we like to ensure that our ingredients are from a clean source.
E.g., we don’t believe in bacon as most of them contains undesirable chemicals; we can’t take just any brand of sausage as many has nitrates; we only have lacto organic chicken in our kitchen, no farmed salmon but yes to wild barramundi.
Why? Clean source quality meats have lower toxin levels and are better digested to empower your body with the necessary nutrients, helping to alleviate inflammation and lessen unwanted side effects of KETO flu.
+ Quality Oils, Seasonings & Superfoods: Organic Coconut Oil, Extra Virgin Olive Oil, Avocado Oil, Pink Himalayan Salt, Apple Cider Vinegar & Pure Spice Powders – these are our what we use in cooking our foods. All of which is to lower underestimated inflammatory response from bad oils, hidden additives in seasonings & harmful bits of chemicals.
+ Nutrient Dense Meals & Improved Bioavailability: Our food/meals are put together based on the following criteria (in order of importance): 1) Health & Wellness Function, 2) Nutritional Balance, 3) Nutrient compatibility & absorption, 4) Sustainability, 5) Taste, 6) Convenience & Availability. (E.g. our turmeric will always be coupled with black pepper to improve absorption levels by 2000%)
+ Purposeful Targeted Soups: These are specially formulated soups to combat common KETO side effects like constipation & nutrient deficiency
+ Ample/Additional Meals: Changing & adapting to a new diet is hard enough, diving into it with Intermittent Fasting is another level altogether. Great if you can do it, but sometimes it is also good to take some time to ease into the hang of things.
Instead of harshly trying to engulf this new way of eating onto you, we think that providing some optional meals & snacks is a good way of adapting you into this new way of eating. We would like to focus on your commendable attempt to embark on a KETO LCHF diet and provide supporting tools that goes into building your success.
Our breads & desserts are there to give you a little helping hand in case you feel like you’re falling off the wagon. Please feel free to keep them for another day or skip it if you would prefer to get to your goals quicker. The decision is all yours to take.
So now what? What happens after I have completed the entire course?
After you have completed your meal plan, 3, 7 or 14 days, have a think about how you felt during the course of the diet. Did you enjoy the meals, did your body feel better, do you feel that it fits into your lifestyle? Take some time to understand & listen to your body.
Some possible options include:
Option 1: Repeat the meal plan again: If you have more weight to lose, a medical condition to manage or do not have time to cook on your own. Choose from the meals plans or simply get the meal boxes only.
Option 2: Switch another meal plan. Perhaps you have another goal to achieve, maybe you want to improve metabolic flexibility or you want to explore yourself to diverse nutrients; Try another style of eating.
Option 3: Stop. Continue to practice healthy eating or cooking on your own. If you are unsure on which diet to choose or how to continue on a KETO or LCHF diet, do feel free to reach out to us. We do provide one-on-one KETO coaching, KETO personalization, KETO cooking classes & including “Ketofying” your kitchen.
Please send you queries to firstname.lastname@example.org with the subject: My Own KETO
More about KETO
What is our approach to the KETO diet?
Our definition & approach to a KETOgenic diet is a style of eating which goal is to lead your body into a state of nutritional or therapeutic ketosis.
We focus on the consumption of low carb, low GI & GL foods, healthy fats & non-inflammatory oils & moderate levels of clean source proteins.
The ingredients we use in our foods are also checked to ensure that they do not contain harmful preservatives or chemicals. We consider these preservatives and chemicals undesirable as they are not health serving and will add on to the toxin load in the body. Therefore, we strive to use ingredients which as basic and natural as possible and not commercial premixes to ensure freshness & quality.
What is considered KETO or KETO friendly foods?
KETO or KETO-friendly foods are basically Gluten & Sugar Free, Low Carb, low GI foods made with natural quality ingredients from a clean (no harmful chemicals) source. They should not spike your blood glucose levels but only have a minimal impact on your blood sugar.
Are all KETO foods high in fats?
KETO friendly foods are not necessarily high in fats, but they can be. E.g. Celery, Spinach, Chicken breast do not have a high amount of fats, but they foods that are suitable for a KETOgenic diet.
Are more fats better in a KETO diet?
The short answer is, No. The main purpose of fats is to help you stay satiated, provide & absorb nutrients and regulate healthy cellular activities. Consume just enough fats to make you feel full and satiated; which will also help you to reduce sugar cravings.
It is not compulsory to hit your recommended fat macros.
Depending on your goals, over consumption of fats can impede weight loss and add undesirable load to your body.
You might notice that our meals do not have as high of a fat content as compared to traditional KETO. We provide just enough fats to keep the meal fulfilling and tasty; But we also make sure to balance the other macros & calorific aspect of each meal.