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Week 1: Collecting Data
This is week 1 of the process where we are going to learn how our body corresponds to the ketogenic diet based off of the parameters we put in place. What I mean by this is to simply keep everything as simple as possible so that way we can track properly and adjust as we go with little tweaks here and there. The way to do this is to only consume 1-3 basic keto meals for this week that is easy to measure its macros, consistently work out throughout the week, get adequate amounts of sleep, drink a gallon of water a day and never eat past your sweetspot…. NO MATTER the end of the week results… we will have collected enough information to determine what to change in order to improve the upcoming week because we spent the 1st week in a controlled environment.
Smackfat Ketone Strips
These are mandatory initially because we need to learn our tolerance levels when starting. Every person has a body that is unique to them and it is important to know when the body begins to PRODUCE ketones in order to then act upon it by increasing activity levels and training the body to utilize ketones for energy.  
Smackfat Jumprope
This tool is extremely beneficial for its purpose of depleting our glycogen stores quickly… in my opinion, it is mandatory because I personally utilize the jump rope and it has ALWAYS served its purpose when it comes to time, execution and results. Literally just 15 minutes a day in “high interval intense training” done properly will provide results efficiently.
Smackfat Waterjug
Drinking a gallon of water per day is the key to the ketogenic diet and will make this entire procedure extremely easy. I promise you if you stay true to this daily procedure that you not only reap the benefits of FAST weight loss but also several other noticeable benefits all through out your body. It is very easy to get dehydrated on keto and not enough water will also hinder your progress… do not take this for granted.
Smackfat Sweetspot Calculator
This tool is extremely beneficial for its purpose of depleting our glycogen stores quickly… in my opinion, it is mandatory because I personally utilize the jump rope and it has ALWAYS served its purpose when it comes to time, execution and results. Literally just 15 minutes a day in “high interval intense training” done properly will provide results efficiently.
Sleep
Believe it or not… sleep is where the weight loss happens and it is absolutely crucial during this 4-stage process.
Week 1: Collecting Data
Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on the keto diet. You don’t want it to be a difficult transition (kitchen-wise).
Monday
Calories: 2000
Food of Choice: Eggs Only! “3 Day Procedure”
Day Structure: HIIT – FOOD – HIIT

Notes: We are depleting glycogen and kickstarting Ketone production! We are starting at the base of 2000 calories and will work from there depending on results! Why Eggs… because its the most reliable for us through testing! Why two HIIT sessions a day?… because Glycogen depletion is CRUCIAL!

Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Tuesday
Calories: 2000
Food of Choice: Eggs Only! “3 Day Procedure”
Day Structure: HIIT – FOOD – HIIT

Notes: We are depleting glycogen and kickstarting Ketone production! We are starting at the base of 2000 calories and will work from there depending on results! Why Eggs… because its the most reliable for us through testing! Why two HIIT sessions a day?… because Glycogen depletion is CRUCIAL!

Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Wednesday
Calories: 2000
Food of Choice: Eggs Only! “3 Day Procedure”
Day Structure: HIIT – FOOD – HIIT

Notes: We are depleting glycogen and kickstarting Ketone production! We are starting at the base of 2000 calories and will work from there depending on results! Why Eggs… because its the most reliable for us through testing! Why two HIIT sessions a day?… because Glycogen depletion is CRUCIAL!

Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Thursday
Calories: 2000
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 2000 calories and will work from there depending on results! You can now make your preferred foods from the food list... BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Friday
Calories: 2000
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 2000 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Saturday
Calories: 1500
Food of Choice: KEEP IT LIGHT
Day Structure: REST

Notes: This is your resting time… keep the meals very light… drink tons of water and get tons of sleep.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Sunday
Calories: 1500
Food of Choice: KEEP IT LIGHT
Day Structure: REST

Notes: This is your resting time… keep the meals very light… drink tons of water and get tons of sleep.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
What You Need: 
Food List
At this point… you should have went to the food list and determined the foods of your preference so that way you will have an easy going path during this journey. Ideally, I recommend to only have about 3 to 5 meals because we want a controlled and focused environment. (*A full list of keto friendly foods will found in the "FOOD LIST" tab.)
KEtone Strips
These are mandatory initially because we need to learn our tolerance levels when starting. Every person has a body that is unique to them and it is important to know when the body begins to PRODUCE ketones in order to then act upon it by increasing activity levels and training the body to utilize ketones for energy.  
Jumprope
This tool is extremely beneficial for its purpose of depleting our glycogen stores quickly… in my opinion, it is mandatory because I personally utilize the jump rope and it has ALWAYS served its purpose when it comes to time, execution and results. Literally just 15 minutes a day in “high interval intense training” done properly will provide results efficiently.
Smackfat Waterjug
 Drinking a gallon of water per day is the key to the ketogenic diet and will make this entire procedure extremely easy. I promise you if you stay true to this daily procedure that you not only reap the benefits of FAST weight loss but also several other noticeable benefits all through out your body. It is very easy to get dehydrated on keto and not enough water will also hinder your progress… do not take this for granted. 
Sweetspot numbers
Starting on a ketogenic diet? This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions...All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put).
Sleep
Believe it or not… sleep is where the weight loss happens and it is absolutely crucial during this 4-stage process. People who are sleep deprived tend to weigh more and have more trouble losing weight than those who get adequate rest, even when they follow the same diet. When you don't get enough sleep, your body over produces the hunger causing hormones leptin and ghrelin.
*Click each button to take a look at things you'll need to effectively perform this process.
Smackfat Jumprope
This tool is extremely beneficial for its purpose of depleting our glycogen stores quickly… in my opinion, it is mandatory because I personally utilize the jump rope and it has ALWAYS served its purpose when it comes to time, execution and results. Literally just 15 minutes a day in “high interval intense training” done properly will provide results efficiently.
Smackfat Waterjug
Drinking a gallon of water per day is the key to the ketogenic diet and will make this entire procedure extremely easy. I promise you if you stay true to this daily procedure that you not only reap the benefits of FAST weight loss but also several other noticeable benefits all through out your body. It is very easy to get dehydrated on keto and not enough water will also hinder your progress… do not take this for granted.
Smackfat Sweetspot Calculator
Starting on a ketogenic diet? This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions...All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put).
Sleep
Believe it or not… sleep is where the weight loss happens and it is absolutely crucial during this 4-stage process.
Smackfat Ketone Strips
These are mandatory initially because we need to learn our tolerance levels when starting. Every person has a body that is unique to them and it is important to know when the body begins to PRODUCE ketones in order to then act upon it by increasing activity levels and training the body to utilize ketones for energy.  
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