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Introduction to the Smackfat Ketogenic Diet! Learn how to navigate the site here!
Necessary steps you must take to ensure you're  success on your journey!
Join Our Community ask questions, share recipes, get the motivational support you need to ensure you success on this keto journey!
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Welcome To Smackfat's 
4-Step Process
Week 1 & What to Expect:
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.
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
Week 2 & What to Expect:
At this point… we are in week 2 and you can build great data that is unique to your body based off of the results after this week. Now it is up to you to decide on what metric you would like to adjust in order to improve results moving forward… whether that’s to increase your jump rope activity, drop caloric intake a bit more or to change the type of food that have been consumed prior to this. ANY minor tweak with the same consistent approach will merit an improvement in results.
Wow, week 1 is over. I hope you’re still doing well on the diet and have found it easy breezy to keep on track with everything!
Monday
Calories: 1800
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 1800 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
Tuesday
Calories: 1800
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 1800 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
Wednesday
Calories: 1800
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 1800 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
Thursday
Calories: 1800
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 1800 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: 1800
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 1800 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
Week 3 & What to Expect:
After improving from week 2, you now have the power to become aggressive and really put your weight loss progress to another level. The reason for this is simply because you did the necessary adjustments to see what it takes to see results FOR YOUR BODY and now you have more control on what to expect moving forward based off of whatever decision you make.
Week 4 & What to Expect:
Lastly, you can finish your week strong... and based off of previous experiences, chances are that you have lost a substantial amount of weight thus far. So it would completely be up to you on whether you want to really get after it and challenge yourself during this process…so if speed is a factor to you then this is your opportunity to do so.
You've made it to week 3! This week we want to keep a closer eye on our caloric intake.
Monday
Calories: 1600
Food of Choice: Eggs Only! “3 Day Procedure”
Day Structure: FOOD – HIIT

Notes: We are hitting the reset button and breaking any type of plateau that is current or that may occur moving forward. This is an aggressive approach BUT THIS IS A RESULTS DRIVEN PROCEDURE! YOU WILL THANK ME LATER! 


Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Tuesday
Calories: 1600
Food of choice: Eggs Only! “3 Day Procedure”
Day Structure: FOOD – HIIT

Notes: We are hitting the reset button and breaking any type of plateau that is current or that may occur moving forward. This is an aggressive approach BUT THIS IS A RESULTS DRIVEN PROCEDURE! YOU WILL THANK ME LATER! 

Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Wednesday
Calories: 1600
Food of Choice: Eggs Only! “3 Day Procedure”
Day Structure: FOOD – HIIT

Notes: We are hitting the reset button and breaking any type of plateau that is current or that may occur moving forward. This is an aggressive approach BUT THIS IS A RESULTS DRIVEN PROCEDURE! YOU WILL THANK ME LATER! 

Resources:
3 Day Procedure
Jump Rope
Ketone Strips
Water Jug
Thursday
Calories: 1600
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We have now finished the reset and can continue our original regimen. We are starting at the base of 1600 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: 1600
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We have now finished the reset and can continue our original regimen. We are starting at the base of 1600 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
This Week We Want To Focus On Closing Out Strong. 
Monday
Calories: 1500
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure:  FOOD then HIIT

Notes: We are starting at the base of 1500 calories and will work from there depending on results! CONSISTENCY & FOCUS IS KEY! SO MAKE EVERY SESSION A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Tuesday
Calories: 1500
Food of Choice:  Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure:  FOOD then HIIT

Notes: We are starting at the base of 1500 calories and will work from there depending on results! CONSISTENCY & FOCUS IS KEY! SO MAKE EVERY SESSION A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Wednesday
Calories: 1500
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We are starting at the base of 1500 calories and will work from there depending on results! CONSISTENCY & FOCUS IS KEY! SO MAKE EVERY SESSION A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Thursday
Calories: 1500
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We are starting at the base of 1500 calories and will work from there depending on results! CONSISTENCY & FOCUS IS KEY! SO MAKE EVERY SESSION A GOOD SESSION.. MAKE IT COUNT.

Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Friday
Calories: 1500
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT

Notes: We are starting at the base of 1500 calories and will work from there depending on results! CONSISTENCY & FOCUS IS KEY! SO MAKE EVERY SESSION 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
Smackfat 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.)
My Key Tips For The 4 Week Process: 30 Day Dedication
The goal of this process is to learn more about your body by giving this routine a real 30 days. In other words following each step correctly and executing in order to start seeing results. 
  • ​To All 1st Time Keto'ers...it is helpful to meticulously count carbs in everything you eat. It trains you to know the carb count in foods. Later on, you can grab a food and go, knowing how many carbs it has, because you trained yourself.
  • ​Get Plenty Of Sleep. You are putting your body through a lot of changes. Your metabolism and your entire endocrine system is getting a massive reset. In many ways your body is working harder than it ever has before. Sleep alows your body to get the job done without further demands that waking life can put upon it. Also, better health often results in better sleep. Your body needs it and you might simply be getting better sleep now that you can.
  •  Drink water. Try to drink a gallon of water a day. Make sure that you’re hydrating and staying consistent with the amount of water you drink. It not only helps regulate many vital bodily functions, but it also helps control hunger levels.
What You Need: 
*Click each button to take a look at things you'll need to effectively perform this process.
Smackfat 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.)
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.  
Welcome To Smackfat's
4-Step Process
** click below **
What You Need: 
*Click each button to take a look at things you'll need to effectively perform this process.
Smackfat 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.)
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.
Main Goal of 4 Stage Process: 30 Day Dedication
The goal of this process is to learn more about your body by giving this routine a real 30 days. In other words following each step correctly and executing in order to start seeing results. 
  • ​Drink water. Try to drink a gallon of water a day. Make sure that you’re hydrating and staying consistent with the amount of water you drink. It not only helps regulate many vital bodily functions, but it also helps control hunger levels.
  • Feature: Explain the benefit of your products
  • Icon: Change the icons in the settings
"MOST IMPORTANT"
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.
At this point… we are in week 2 and you have great data that is unique to your body based off of the results from week 1. Now it is up to you to decide on what metric you would like to adjust in order to improve results… whether that’s to increase your jump rope activity, drop caloric intake a bit more or to change the type of food that have been consumed prior to this. ANY minor tweak with the same consistent approach will merit an improvement in results.
After improving from week 2, you now have the power to become aggressive and really put your weight loss progress to another level. The reason for this is simply because you did the necessary adjustments to see what it takes to see results FOR YOUR BODY and now you have more control on what to expect moving forward based off of whatever decision you make.
Lastly… you can finish your week strong but based off of previous experience… chances are that you have lost a substantial amount of weight thus far. So it would completely be up to you on whether you want to really get after it and challenge yourself during this process… so if speed is a factor to you then this is your opportunity to do so.
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