Step by Step Preparation and Shopping List

To accompany my current video blogging https://www.youtube.com/channel/UCyJsOImyWL2J_xAVebDUTmg I will be updating this blog as I start and then undertake a 21 day (initially) ketogenic regime, starting on 15th August. I will start with a 24 hour fast - my aim is to shift a few unwanted kilos but more importantly to get back into regular exercise and to enjoy again the feeling I get from being in deep ketosis.

My wife will be joining me in the programme, and I attach a menu and exercise plan I have put together for us to follow for the first two days:

		15-Aug		16-Aug
		Annely	Andy	Annely	Andy
7:00 -8:00		Dog walk		Dog walk
7:00 - 8:30
		Water fast to dinner		Scrambled egg and keto bagel with avocado mash
11:00- 12				Gym	50 min treadmill
				spicey lamb pizza and salad
5:00 6:00		Dog walk		Dog walk
6:30		Steak with Cauliflower mash and salad,Olive oil, lemon dressing		spicey prawn salad
		Comte cheese snack as required

None of the following allowed: Diet Coke, Sparkling Water, Balsamic Vinegar, Bread, (except low carb) sugar, sodas of any description, chocolate, (except one square per day dark chocolate if needed)

Aim for less than 30g of carbs daily (net carbs)
Aim for diet of 70%fat, 20%protein, 10% Carbs using MyFitnessPal App Aim for less than 30g of carbs daily (net carbs)
Salad always with olive oil based dressing, butter with vegetables
Record all exercise sessions

We will be avoiding alcohol, both to avoid losing ketosis but also to assist willpower!

To assist with preparation I provide a shopping list below:

Almond flour Avocado Bacon Butter Cauliflower Cheese, Cream Cheese, Shredded Mozarella, Cheddar, Parmesan, plus snack cheeses of choice, Comte my favourite fat source Chia seeds Chic Peas Coconut Flour Coconut oil Courgettes Cream Eggs (lots) Fish of choice Sardines in oil, fresh fish, prawns Greek Yoghurt (Full fat) Herbs of choice Low carb bread* Low carb Jam* Low carb snack bar* Mayonnaise Meat of choice Pork, Lamb, minced lamb of pork and steak Nuts  snack food with Macadamia a particularly high fat option, almonds, walnuts all good Olive Oil Olives Onion, spring onion, red onion Panko -Japanese breadcrumbs Pork scratchings Salad leaves Salami Sesame seeds Spinach * options which can be helpful for snacking in case of need.