A Ketogenic Diet Plan can be summarised into the following main sections:-

  1. Starting
  2. Fat Adaption Phase
  3. Maintaining
  4. Exercise
  5. Not Cheating!

Starting A Ketogenic Diet Plan

A ketogenic lifestyle means eating low carb, moderate protein, and high fat. Everyone is different and each person may have a different ratio of the macronutrients, but overall the goal is the same.

For most people including celebrities, the decision to start is normally the most difficult. Some ketonians (Jimmy Moore’s word!) dive straight in and go cold turkey, which may work for some, but is probably not recommended.

A more reasonable approach is to start by eliminating sugar and lowering your carb intake. It’s easy to type this and say it, but can be quite difficult. I used to eat a slab of chocolate a day, without even thinking, sitting watching T.V.

As soon as I stopped eating my slab of chocolate, the cravings hit!

Keto Flu - Ketogenic Diet Plan

Fat Adaption Phase

The first few days are torture, but you have to push through.This phase is sometimes referred to as “carb flu”, some of the symptoms are:-

  • Fatigue
  • Sugar cravings
  • Dizziness
  • Difficulty focusing (or Brain Fog)
  • Nausea
  • Difficulty Getting To Sleep
  • Irritability
  • Stomach Irritability

It is important to stay well hydrated during this phase of your ketogenic diet plan.

You can also use supplements to help, but nothing beats natural whole foods.


Once you are through the adaptation phase, you need to focus on maintaining momentum. The adaptation phase can take a few weeks, so don’t rush it. The “carb flu” will be over in a few days, but your body will still need time to adapt to burning fat rather than carbs.

A good option is to use a tracker app to log your meals for a while until you get used to ratios and quantities. Some people advocate having a cheat day, but I would advise against that. Firstly you can trigger those cravings again and secondly, I do not want to give my body an excuse to stop burning fat!


You do not have to suddenly become a gym bunny, and I would not advise doing any hard exercise for the first few weeks until you are adapted. A few people have said that they experience a sudden surge of energy, which basically motivates them to start exercising. I, unfortunately, did not have this overwhelming urge to suddenly start running or exercising, but I felt a million times better, so am quite happy.

Not Cheating!

This is worth mentioning again. A ketogenic diet plan is a lifestyle, I know that’s a cliche, but its true. Don’t plan for days when you allow yourself to relax your plan, but if you do fall off the proverbial wagon, get straight back on, it’s like riding a horse….. (I know, I know….:-) )

Anyway, until next time.

Be healthy!

What is Keto?


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