SMART START GUIDE - KetoLogic...coconut sugar, barley malt, maple syrup, fructose, agave nectar, dates, etc. LOW-FAT DAIRY PRODUCTS : Cheeses and other dairy products that are low

SMART START GUIDE:

Essentials & Meal Plan

You can live your best life and lose weight.

You can shed those extra pounds that other diets have left behind. You can enjoy

delicious foods and feel better about your choices. You can step on the scale

confidently with a smile on your face. All of this and more is yours for the taking with a

ketogenic diet. Your new keto lifestyle offers the potential for amazing results—not just

in pounds lost but also in many other improvements to your overall

health and wellbeing.

The EasyKeto Smart Start guides have been designed to provide you with everything

you need to kick off your keto lifestyle. This particular guide includes information about

how and why keto is different from countless other diets you may have tried in the past,

as well as tips and tidbits to help set you up for success, followed by a 30-day meal

plan. Our other Smart Start guides include complementary chef-inspired recipes and

shopping lists, all of which will help make your transition to keto as easy as possible.

A healthier, happier you is right around the corner—and we’re here to help you get

there. Seeing is believing, so let’s get started.

KETO 101: HOW & WHY IT WORKS PG. 01

GETTING STARTED PG. 04

30-DAY MEAL PLAN PG. 10

KETO 101: HOW + WHY IT WORKS

Change the way your body fuels itself

Ketogenics refers to the body burning fat for fuel, in lieu of sugar or carbs (which the body

transforms into glucose). Our bodies prefer to burn glucose for the simple fact that it’s easier.

However, the body can only use one energy source at a time, which means if it’s burning

sugar it’s not burning fat. By removing the copious amounts of glucose found in the Standard

American Diet, the body is forced to turn to its fat stores for energy instead—and that’s where

the magic happens.

By eating only moderate amounts of protein and minimal amounts of carbs, your fat intake (as

a percentage of your diet) effectively increases. This allows your body to enter and remain in

this fat-burning mode, known as the state of ketosis.

MORE ON MACRONUTRIENTS

Macronutrients (or macros for short), are what make up the calorie content

in the foods we eat. There are three major types of macros: protein, carbs

and fat. Whereas many other diets focus on limiting caloric intake, the

ketogenic diet relies upon a specific blend of macronutrients to guide food

choices.

APPS FOR MACROS

While you don’t have to track everything you eat, as long as you’re keeping a close eye on

your macros, many people find it easier than keeping everything in their heads. MyFitnessPal

and FatSecret are two free apps that can help with tracking food choices and water intake.

MyFitnessPal even has a feature where you can look up macros for specific foods.

Ketosis is like a life-changing metabolic body hack. It uses our bodies’ natural physiology in our

favor to help lose weight and contribute to overall health. Once the body’s glucose reserves

are depleted and the body goes into ketosis, ketone bodies are produced. These are created

when fat stores are released into the bloodstream as fatty acids. Parts of these fatty acids

are further broken down into ketone bodies, which are then broken down again to create this

alternative fuel. By remaining in ketosis, the body is forced to continuously rely on fat stores,

and subsequently those ketone bodies, for energy.

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when fat stores are released into the bloodstream as fatty acids. Parts of these fatty acids

are further broken down into ketone bodies, which are then broken down again to create this

alternative fuel. By remaining in ketosis, the body is forced to continuously rely on fat stores,

and subsequently those ketone bodies, for energy.

DISMISS THE MYTHS Despite what many people think, fat doesn’t make you fat,

carbs do. That’s because the body burns carbs first and any excess gets turned into fat and

goes straight into storage—on your tummy, hips and everywhere else.

WHAT’S IN A NAME? The term “keto” refers to the ketone bodies, the fat-derived

energy source produced by the body during ketosis. Getting to—and remaining in—this

state of fat burning for fuel is the aim of a ketogenic diet.

How high-fat and low-carb, exactly?

For a keto lifestyle, your diet should be made up of 75% fat, 20% protein and 5% carbs.

FAT IS YOUR FRIEND

Not only does fat provide your body with its

new form of fuel on a keto diet, but it also

helps keep you feeling full to control hunger

and combat cravings. That’s because a gram

of fat has more than double the calories of a

gram of protein or carbs. 75% FAT

20% PROTEIN

5% CARBS

To be successful with a ketogenic diet, all you have to do is pay attention to your macros

and net carbs. Net carbs are less restrictive than total carbs and the range you need varies

based on gender, weight and activity level. Just like calories, women generally require fewer

than men, heavier people require more than those who weigh less and keto dieters who are

more active will also need more than those who aren’t. The generally recommended range is

between 20-50 grams of net carbs per day. Adjust accordingly within that range based on the

aforementioned factors—and try reducing your net carb intake after a week or so if you’re not

seeing results on the scale. It could be a matter of consuming a few too many.

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factors—and try reducing your net carb intake after a week or so if you’re not seeing results on

the scale. It could be a matter of consuming a few too many.

NET CARBS = TOTAL CARBS – (FIBER + SUGAR ALCOHOLS)

Sugar alcohols are used as lower-calorie

alternatives to sugar in many sweet (and

sugar-free) foods. Some examples of

sugar alcohols you could see on nutrition

labels include: erythritol, maltitol, mannitol,

hydrogenated starch hydrolysates (HSH),

lactitol, sorbitol, isomalt and xylitol.

Why net carbs? They’re less restrictive than

total carbs, which means you can eat more

low-carb, high-fiber foods (hello, veggies!).

Why? Because neither fiber nor sugar

alcohols are usually absorbed into the

bloodstream, so they don’t disrupt ketosis.

By sticking within these proportions, your body will quickly burn through its glucose reserves

and be forced to switch its fuel source from glucose (carbs and sugar) to fat. That’s what

delivers visible results, turning keto dieters into fat-burning machines!

GET ENOUGH ELECTROLYTES

By design, ketosis results in low insulin levels, which triggers our kidneys to let go

of more electrolytes than normal. Headaches, muscle cramps and fatigue are all

signs you might be low. Combat this by getting plenty of electrolytes—particularly

salt (sodium), magnesium and potassium. Keto specialty supplements (such as

BHB) can help as well.

CALCULATING NET CARBS

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FATS/OILS : No need to skimp on things like olive oil, coconut oil, sesame oil, avocado oil, butter, coconut butter, clarified butter, lard, tallow and palm shortening.

MEAT: Everything is on the menu (beef, pork, chicken, turkey, lamb, veal, etc.). And bacon, sausage, hot dogs, salami and pork belly are perfectly fine too. Don’t bother trimming or draining the fat.

SEAFOOD : You can enjoy salmon, trout, cod, halibut, mahi-mahi, sea bass, lobster, shrimp, mussels, scallops, oysters, crab and squid.

EGGS : They’re a great source of protein and fat. Make sure you eat the yolks!

VEGETABLES : Veggies that grow above the ground are typically safe: Spinach, kale, lettuce, cabbage, garlic, zucchini, eggplant, spaghetti squash, asparagus, broccoli, cucumbers and peppers. Onions are good to go too. (Avocados are totally keto as well, but technically they’re a fruit.)

LIMITED FRUITS : While your sweet options are limited due to the natural sugars they contain, here are a few you can enjoy in moderation: Raspberries, blackberries, strawberries, lemons and limes. Best of all, avocado tops the fruit list—and you can enjoy those versatile fatties freely.

GETTING STARTED

Things to dish & things to ditch

Keto-friendly foods

04

DAIRY : Pass right by the low-fat and fat-free options in the dairy aisle. Indulge in full-fat cheese, yogurt, cottage cheese, sour cream, cream cheese and heavy cream.

BEVERAGES : You can hydrate with more than just water. Enjoy almond milk, coconut milk, cashew milk, club soda, tea, coffee (bulletproof or with heavy cream) and chicken/beef stock or bone broth, if you’re into that sort of thing.

WHAT ABOUT ALCOHOL?

While it’s best to abstain while on keto, it’s not an absolute must. If you do

find yourself wanting an adult beverage, stick with just one and choose a

keto-friendly option:

• Hard liquor (including rum, vodka, whiskey, gin and tequila) has

no carbs. Drink 1.5 oz. straight or with a low-carb mixer.

• Wine. Red or white, you’re looking at around 3-4 grams of carbs

for a 5 oz. glass.

• Light beer. A 12 oz. serving typically has 3 grams of carbs.

BULLETPROOF COFFEE

This latté-like emulsion is a great way to start your day because it gives you energy

and makes you feel satiated. Blend 1 cup fresh, hot coffee with 2 tablespoons

unsalted butter and 1 tablespoon of coconut or MCT oil. (If your tummy is sensitive

to oils, start with a teaspoon of MCT or coconut oil and work your way up.) You

can also add cocoa powder or cinnamon to amp up the flavor, and/or keto-friendly

sweeteners to make it a real treat.

NUTS & SEEDS : They’re loaded with fiber, protein and healthy fat—just be sure to check the nutrition info since some

nuts can be high in carbs. Snack on almonds, walnuts, pecans, cashews, peanuts, pistachios, hazelnuts, pumpkin seeds or

sunflower seeds.

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SWEET NEWS

While sugar is a no-no, you can still sweeten things up with these options,

in moderation: Stevia, yacon syrup, erythritol, sucralose, xylitol and monk

fruit sweetener. Just pay attention to the nutrition information so you

know exactly what you’re getting into carb-wise.

COOKING & BAKING EXTRAS : Keep these on hand to cook your keto favorites: almond flour, cacao nibs,

dark chocolate, hot sauce, vinegar, mayonnaise, mustard, pickles, stevia, erythritol and vanilla extract.

BUYER BEWARE

Store-bought foods, particularly

condiments and sauces (such as barbeque

sauce, relish, salad dressing, mustard,

mayo and even hot sauce), have hidden

sugars and carbs, so always check the

ingredient list and nutrition info. And when

in doubt about an ingredient, Google it.

Foods to avoid on

GRAINS & GRAIN PRODUCTS: Wheat, rice, oats, pastries, pasta, bread, oatmeal, quinoa, spelt, cereal and

crackers. These carb classics should be cut out completely.

SUGAR & SUGAR SUBSTITUTES: Don’t use cane sugar, corn syrup, palm sugar, honey, maltodextrin,

coconut sugar, barley malt, maple syrup, fructose, agave nectar, dates, etc.

LOW-FAT DAIRY PRODUCTS : Cheeses and other dairy products that are low or reduced fat use starch to

replace the fat, so always opt for full-fat dairy options. (Try using half-and-half or heavy cream instead of milk for more fat or

unsweetened soy or almond milk if you’re lactose intolerant.)

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FRUIT : Apples, bananas, peaches and oranges are all loaded with sugar; dried fruits, even more so.

PROCESSED OILS : Avoid anything that’s heavily processed and not natural, such as cottonseed oil, soybean oil,

margarine, etc.

STARCHY VEGETABLES: If it grows underground, it’s probably not keto friendly. Stay away from potatoes,

sweet potatoes, carrots, etc. This also applies to beans, corn, legumes and lentils.

KETO-FRIENDLY INGREDIENT

Flour

Swap this: For this:

Coconut or almond flour

Breadcrumbs Pork rinds or grated hard cheese (like Parmesan)

Crackers, chips & other snacks Raw veggies with dressing, cheese crisps, kale chips, nuts

Bread, buns & wraps Lettuce or Portobello mushrooms

Rice & grains Riced broccoli or cauliflower

Mashed potatoes Mashed cauliflower or turnips

Noodles Zucchini spirals, eggplant slices or spaghetti squash

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Set yourself up for success

When starting any new endeavor, it’s important to make sure your actions align with your goals. That’s why we’re including some additional

suggestions of things you can do to help you reach your weight-loss goals more effectively:

REMOVE TEMPTATIONS —If possible, get rid of all non-keto-friendly foods in your

kitchen. This will reduce the chances of a slip up as well as the need for a willpower of steel.

Clear out everything you no longer need and take it to a local food bank or soup kitchen for a

win-win situation.

DRINK PLENTY OF WATER —Everyone knows it’s important to get enough water, but

the amount you need to stay hydrated increases on the keto diet. (Just like electrolytes, making

sure you’re getting plenty of water is key on keto.) Drink even more when you’re being active.

COOK IN BATCHES —There will inevitably be days when you don’t feel like cooking, that’s

where cooking extra when you do comes in handy. Batch cooking not only helps save time by

requiring less cooking throughout the week, but it also squelches excuses that lead to poor

PLAN AHEAD —In addition to batch cooking, other forms of advanced planning help too.

For example, make sure you have snacks ready, prep recipe ingredients (or meals) for the

week on Sunday and look at restaurant menus in advance. Each of these tactics will help

ensure you don’t get derailed.

MOVE MORE —Exercise is another way to relieve stress and, as everyone knows, lose

weight. Finding ways to move more, even though it isn’t required on the keto diet, can only

help improve your results. Every little bit helps. Take a 10-minute walk. Opt for the stairs.

Park at the back of the lot.

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GET ENOUGH SLEEP —Lack of sleep leads to cravings, increased appetite, difficulty

resisting temptations and can actually decrease your metabolism. Some studies have shown

that sleep is just as important to losing weight as your diet itself, so make getting the right

HAVE KETO SUPPLEMENTS ON HAND —While not required for a keto diet, two

popular keto supplements are BHB and meal replacement shakes. They’re easy to use and

save time, when you can’t (or don’t want to) cook. BHB (Beta-hydroxybutyrate) includes

sodium and electrolytes, which can help with the transition into ketosis, as well as increase

mental clarity and give you quick energy. Meal replacement shakes can help your body get

AFTER 3 DAYS

• Reduced sugar cravings

• Improved mental clarity & focus

• Decreased bloating

• Higher energy levels

Aligning your expectations

Science has proven that diets which are lower in carbs and higher in fat, including the keto

diet, not only produce greater weight loss than other dieting methods, but also significantly

improve the chances of keeping it off long term. While most people begin a keto lifestyle

with the goal of shedding extra pounds, the results they see go far beyond the number on the

scale. Here’s what you can expect at various points on your keto journey:

7 30

BEFORE YOU BEGIN

In the first few days, as your body adjusts to the keto diet, you may experience “keto flu,” flu-like symptoms including

fatigue, headache, nausea and difficulty focusing. Bad breath and constipation can also accompany the transition.

These potential side effects are temporary, can be improved with increased water and salt intake—and mean your body

is preparing itself to go into fat-burning mode!

AFTER 7 DAYS

• Fat-burning metabolism

• Decreased appetite/ enhanced satiety

• Clearer skin & brighter complexion

• Loosening of joints

• Improved digestion

AFTER 30 DAYS

• Trim & lean appearance

• Improved weight

management

• More radiant skin

• High energy levels

Additional benefits keto dieters enjoy:

Better moods | Fewer carb cravings | Lower blood pressure & cholesterol | Reduced risk of heart disease Reduced insulin levels & insulin resistance | Improved overall health

09

3

30-DAY MEAL PLAN

You can do this! With the help of our EasyKeto Smart Start guides, you can more easily switch

your body into fat-burning mode. This month’s worth of ideas for keto-friendly meals and

snacks—as well as the recipes and shopping lists to get them from the page to your plate—

allow you to make the changes you need, to get the results you want. It’s time to kiss those

stubborn extra pounds goodbye for good.

Each of these daily menus includes a breakfast, lunch, snack and dinner option designed to

help you successfully meet your ideal daily macros (of 75% fat, 20% protein and 5% carbs)

to keep you in a constant state of ketosis. Most meals include moderate servings of protein,

paired with low-starch vegetables and healthy fats to create a delicious diet full of diverse

flavors that are sure to leave you satiated.

The best part is, you don’t have to give up great-tasting food to get the body you want. Go

ahead and dig in. Your culinarily indulgent keto weight-loss journey begins now!

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HOUSEHOLD NOT 100% KETO?

Following a keto diet doesn’t mean you have to cook more than one meal

to keep everyone at the table happy. Since most keto meals are based

around healthy whole foods, everyone can enjoy the protein and veggies

you’re eating—and you can always throw in a starchy side dish to round

out the meal for those who want more carbs.

MORE CONVENIENCE, LESS TIME Let’s be realistic. Some days might get

away from you—or you already know going in that one day in particular is going to be a

doozy. For days like those, we recommend supplementing our meal plan with KetoLogic®

products. Instead of cooking a meal, try a meal replacement shake. Or have BHB as an

alternative snack. These will not only help you save time, but also help you stay within your

macros on busy days. They’re also an easy swap for any recipes that might not

appeal to you.

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DA

Y 1

DA

Y 2

DA

Y 3

BREAKFAST LUNCH SNACK DINNERD

AY

4D

AY

5D

AY

6D

AY

7

WEEK ONE

Zucchini Casserole

Curried Chicken SaladOr

1 serving ofKetoLogic KetoMeal®

Pumpkin CheesecakeOr

1 serving ofKetoLogic® BHB

Taco Salad

Bacon & Eggs*

Kale Caesar Salad with ChickenOr


Celery Sticks with Peanut Butter*

Or 1 serving of

KetoLogic® BHB

Chicken Enchilada Casserole

Spinach Omelet

Creamy Cauliflower SoupOr


String Cheese*Or


Portobello Bacon Burger

Zucchini CasseroleCurried Chicken Salad

Or1 serving of

KetoLogic KetoMeal®

Prosciutto-wrapped AsparagusOr


Taco Salad

Ham & Cheese Scramble

Kale Caesar Salad with ChickenOr


Celery Sticks with Peanut Butter*

Or 1 serving of

KetoLogic® BHB


Bacon & Eggs*



Prosciutto-wrapped AsparagusOr


Portobello Bacon Burger

Spinach Omelet

Bacon-y Egg SaladOr




Salmon with Lemon-Dill Sauce

12

DA

Y 1

DA

Y 2

DA

Y 3


AY

4D

AY

5D

AY

6D

AY

7

Ham & Cheese ScrambleTuna Salad with Avocado

Or1 serving of

Celery Sticks with Cream Cheese*

Or 1 serving of

KetoLogic® BHB

Chicken Broccoli Alfredo

Sausage & Eggs*

Bacon-y Egg SaladOr




Chicken Piccata

Zucchini Prosciutto Mini Quiche

Tuna Salad with AvocadoOr


String Cheese*Or


Chicken Broccoli Alfredo

Sausage & Eggs*

Campfire ChiliOr


Jalapeño PoppersOr


Chicken Piccata

Zucchini Prosciutto Mini Quiche

Portobello PizzasOr




Parmesan-Crusted Halibut

Ham & Cheese Scramble

Campfire ChiliOr


Jalapeño PoppersOr


Parmesan-Crusted Halibut

Zucchini Casserole

Portobello PizzasOr


Celery with Cream Cheese*

Or 1 serving of

KetoLogic® BHB

Marinated Hanger Steak with Chimichurri

WEEK TWO13

DA

Y 1

DA

Y 2

DA

Y 3


AY

4D

AY

5D

AY

6D

AY

7

Green Egg Omelet

Gyro Salad with TzatzikiOr


Hard-Boiled Egg* Or


Bratwurst with Peppers & Onions

Eggs & Cauliflower Bacon Hash

Bacon-Burger Cabbage Skillet

Or1 serving of


Beef Jerky*Or


Shrimp Thai Curry

Zucchini CasserolePad Thai

Or1 serving of


Ham & Cheese Roll-Up*Or


Bratwurst with Peppers & Onions

Green Egg OmeletGyro Salad with Tzatziki

Or1 serving of


Hard-Boiled Egg*Or


Shrimp Thai Curry

Eggs & Cauliflower Bacon Hash

Bacon-Burger Cabbage SkilletOr


Ham & Cheese Roll-Up*Or



Zucchini Casserole

Pad ThaiOr


Beef Jerky*Or


Salmon Croquette with Dill Sauce

Spicy Shrimp Omelet



String Cheese*Or


Salmon Croquette with Dill Sauce

WEEK THREE14

DA

Y 1

DA

Y 2

DA

Y 3


AY

4D

AY

5D

AY

6D

AY

7

WEEK FOUR

Spinach Omelet

Bun-less Burger with Crispy Zucchini Fries

Or1 serving of


Jalapeño PoppersOr


Pulled Pork with Cabbage Slaw

Breakfast Casserole

Zesty Zucchini BoatsOr


Olives*Or


Eggplant Lasagna

Bacon & Eggs*

Butternut Squash SoupOr


Jalapeño PoppersOr


Salisbury Steak

Spinach Omelet

Bun-less Burger with Crispy Zucchini Fries

Or1 serving of


Almonds*Or


Pulled Pork with Cabbage Slaw

Breakfast Casserole

Zesty Zucchini BoatsOr


Olives*Or


Eggplant Lasagna

Zucchini Casserole

Butternut Squash SoupOr


Buffalo Chicken DipOr


Salisbury Steak

Bacon & Eggs*



Almonds*Or


Salmon Curry

WEEK ONE*These foods don’t have recipes, as they’re either single, store-bought items that require no prep or are so basic that a recipe likely isn’t needed.

WEEK FOUR15

DA

Y 1

DA

Y 2

BREAKFAST LUNCH SNACK DINNER

Green Egg Omelet

Bacon-y Egg SaladOr


Pork Rinds*Or


Salmon Curry

Breakfast Casserole

Tuna Salad with AvocadoOr


Buffalo Chicken DipOr


Eggplant Lasagna

WEEK FIVE

*These foods don’t have recipes, as they’re either single, store-bought items that require no prep or are so basic that a recipe likely isn’t needed.

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Congratulations!

Now you’re ready to turn your keto diet into a keto lifestyle. You’ve made it to the end of the EasyKeto Smart Start 30-day plan. Woohoo! That

means you have probably been able to celebrate some substantial health victories—

both on and off the scale. But even if you haven’t fully met all of your goals just yet, you

are definitely well on your way.

Thirty days deep into your journey, things should be much easier and your food choices

should feel more like second nature. At this point, you’ve likely found a rhythm that

works best for you and figured out which EasyKeto tips and tricks have had the greatest

impact. Plus, you now have 40 recipes in your keto-cooking repertoire to help keep you

in your new-found fat-burning mode.

We hope you’re proud of the progress you’ve made so far.

Best wishes for your continued success, we know you can do it!

As you transition from diet to lifestyle, we recommend incorporating

KetoLogic snack products into your routine. One of our personal faves is

KetoCrisps. These high-fat, zero-carb cheese snacks are not only great

when you’re on the go, they’re also the perfect antidote to afternoon

vending machine temptation.

VIsit KetoLogic.com to get your hands on some KetoCrisps, reorder products you’ve

tried during this 30-day plan (like BHB and their KetoMeal® meal replacements),

explore even more great recipes and discover additional information to help you

maintain your weight loss success—or push it even farther.

Documents

SMART START GUIDE - KetoLogic...coconut sugar, barley malt, maple syrup, fructose, agave nectar, dates, etc. LOW-FAT DAIRY PRODUCTS : Cheeses and other dairy products that are low