Feel free to adapt your meal plan to your personal habits! You can skip meals if you wish. We recommend having two to three-hour breaks between meals and consuming the last meal at least three hours before bedtime.

Keep in mind that you should always try to stay within your recommended daily calorie intake. We would also like to note that Intermittent Fasting works well with the Keto diet, and it helps you achieve the best weight-loss result.

Everyone should drink at least half of their weight in ounces per day. So if you weight 200 pounds you would want to drink 100 ounces of water each day.

You can also have tea and coffee with or without milk or cream. We recommend using stevia or monk fruit as sweeteners instead of sugar. Both of them are plant-based and don’t contain any calories.

Also, please try to avoid fizzy drinks and juices. Alcoholic beverages (except for strong ones like vodka and whiskey) are relatively high in carbohydrates, and they should be avoided. A glass of dry white wine can be an excellent choice during dinner but in moderation.

You should have received a Yes Food & No Foods list when you purchased your plan. Here is the main list of foods that you should get used to eating every day:

• Meats (preferably grass-fed, organic, and pasture-raised): beef, pork, lamb, bison, and chicken

• Salmon and other fish (preferably wild)

• Eggs

• Berries: strawberries, blueberries, raspberries, cranberries

• Vegetables: zucchini, asparagus, spinach, lettuce, leafy salads

• Nuts

• Greek yogurt and whole plain yogurt

• Butter and ghee

• Coconut, olive, and flax oils

• Avocado

• Sugar substitutes for your tea and coffee: stevia, monk fruit extract, xylitol, Splenda

Try to avoid these foods:

• Soft drinks and sodas

• Commercial baked goods (cakes, cookies, etc.)

• Fruit juices 

• Bread and pasta

• Processed foods high in trans fats (fast food, margarine)

• All refined vegetable oils (canola, soy, grape-seed, corn, sunflower)

If you decide to substitute an ingredient in a recipe, please replace it with a food item with a similar nutritional value. Please let us know if you would like to remove certain products from your meal plans altogether.

The Keto diet causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose toward fat utilization. When you eat food high in carbs, your body produces glucose and insulin. While glucose is used as the primary energy source, insulin secretion is created to regulate your bloodstream glucose levels. Insulin is also responsible for storing fat in our body, and if your body produces too much of it, you’ll gain weight.

Your daily calorie intake might vary each day, but the most important thing is not to surpass the maximum daily amount of carbs (up to 25 g/day). Our nutritionists consider this (together with other macros), and it reflects in your Keto Cycle meal plan. It takes proficiency to create meal plans that guarantee substantial weight loss results, and we’ve already done that for you!

Please keep in mind that weight loss isn’t linear. Your weight will fluctuate every day and is affected by a lot of outside factors that you wouldn’t even think make an affect.

Try answering the following questions honestly:

• Do I consume the right amount of calories?
• Do I measure individual ingredients properly?
• Do I drink plenty of water?
• Am I managing my stress levels?
• Am I getting enough sleep (7-8 hours)?

Any question you answered ‘no’ is likely a reason why you are not losing weight. Make sure to pay more attention to your daily routine and stress levels to achieve the best results.

Also, it is important to have the right mindset going through this huge transition in  your life. You need to know that the number of pounds you weigh isn’t always the best judge for progress. Sometimes the numbers haven’t budged, but your body composition can look leaner. Or sometimes you gain muscle weight, but you look like you’ve lost weight.

OR sometimes you go a few weeks without any body changes but you FEEL much better. Remember, you are on this journey not just for weight loss but for feeling better and becoming a healthier version of yourself overall. Before you underestimate your progress because of what the scale said, check your body fat percentage, how your clothes fit, how strong you’ve become, your body measurements, and monthly photos. Maybe you’ve only plateaued when it comes to the scales, but you’re transforming in other ways.