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Home / Weight Loss Programs / Basics / Keto Checklist

Tania Flack Naturopath

Weight Loss Program

Keto Checklist

DSC_0303 copyThere are 5 key steps to success using ketosis for weight loss

Make sure you read the details of each step carefully and visualise the new, lean, you!

Step 1 – Adequate protein

  • Eat a palm sized serving of protein-rich food at each meal, and two finger sized serving of protein rich food, twice daily as a healthy snack.

Step 2 – Adequate Carbohydrates

  • 3 handfuls of low glycaemic index vegetables at each meal
  • 1 piece of low glycaemic index fruit per day (Not for the first 10 days of the program)

 

Step 3 – Adequate Healthy Fat

  • A small handful or ΒΌ cup of nuts and seeds daily
  • One serve of fish, seafood or avocado daily
  • 2 tablespoons of recommended oil daily
  • Fish oil supplements as prescribed

Step 4 – Adequate Exercise

  • Moderate exercise (e.g. fast walking) for 30 minutes most days of the week is recommended.

Step 5 – Measure your ketones daily

  • Measure your ketones using the Ketostix twice daily, before breakfast and before dinner.

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