Protocols / NUTRITION

The Keto Blueprint

A 14-day plan to change how you eat, with hunger under control.

A step-by-step 14-day plan to start keto, get through the first week and decide what comes next. It covers your macro formula, food lists, how to ease the keto flu with salt, fluids and timing, and training and supplements on keto, with clear safety notes throughout.

€19,95 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • Your macro formula, food lists and a day-by-day 14-day plan
  • How to ease the keto flu: salt, fluids and timing
  • Training and supplements on keto, with EU-safe doses
  • Clear safety notes, plus 33 references, each with a DOI
  • Premium PDF — instant download after payment

Built for

Lose Fat · More Energy

Inside the PDF: 14 chapters

  1. Before You Start: Keto changes your blood sugar, blood pressure and salt balance within days. For most healthy adults that is fine. For some people it needs a doctor first, and for a few it is unsafe. Read this page before anything else.
  2. What Ketosis Is (and Isn't): When carbohydrate is very low, the liver turns fat into ketones, which the brain and muscles can use as fuel. That is nutritional ketosis. It is a useful tool for appetite and blood sugar, not a fat-burning shortcut.
  3. Your Macros: Set three numbers once: carbs, protein and calories. Fat fills the rest. Carbs keep you in ketosis, protein protects your muscle, and calories decide fat loss.
  4. What to Eat: Build every meal from a protein, a large serving of low-carb vegetables and some fat. The lists below cover 95% of decisions.
  5. Electrolytes & the Keto Flu: In the first week many people get headaches, tiredness, brain fog, cramps or dizziness. When insulin falls, the kidneys release more salt and water. Extra salt and fluid often ease these symptoms a lot.
  6. The 14-Day Plan: Two weeks is long enough to get into ketosis, get past the keto flu and see how your body responds. Full adaptation, especially for endurance performance, takes longer.
  7. Measuring Ketosis: You do not have to measure, but numbers remove guesswork. Use one method consistently, at the same time of day.
  8. Training on Keto: Strength holds up well. High-intensity and endurance performance usually drop at first and recover partly with time. Plan around the dip.
  9. Supplements: Food comes first. Only a few supplements earn a place on keto, and none of them is required.
  10. Troubleshooting: Most problems come from four things: hidden carbs, too little protein, too many calories from fat, or too little salt.
  11. Women & Keto: Keto works for women too. Three things deserve extra attention: eating enough, thyroid symptoms, and pregnancy plans.
  12. After Day 14: Day 14 is a decision point. Look at your numbers and how you feel, then pick one of three paths.
  13. Questions & Answers: Short answers to the questions people ask most about starting keto.
  14. Shopping List: A one-week starter list for one person. Adjust amounts to your targets.

Safety notes

  • SGLT2 inhibitors (e.g. empagliflozin, dapagliflozin) plus a very-low-carb diet can cause ketoacidosis even when blood sugar looks normal (Peters et al., 2015). If you take one, do not start keto unless your doctor agrees and has a plan. Nausea, vomiting, stomach pain or unusual breathlessness need urgent medical care.
  • Ketones fuelling most of the brain is something seen after weeks of total starvation (Cahill, 2006), not on a normal keto diet. Be wary of anyone who promises 'brain upgrades' from ketosis.
  • Do not use potassium-based salt substitutes ('lite salt', KCl) or potassium supplements if you have kidney disease or take ACE inhibitors, ARBs, spironolactone or other potassium-sparing medicines: blood potassium can rise to dangerous levels. If you have high blood pressure, heart failure or kidney disease, ask your doctor before adding salt.
  • Overnight fasting is optional, not required. Skip it if you have diabetes, are pregnant or breastfeeding, have an eating-disorder history, or are underweight. Do not do fasts longer than 24 hours without medical supervision.
  • Very high ketone levels are not a goal on a diet. If you have diabetes and your ketones are above 1.5 mmol/L together with high blood sugar or you feel unwell, follow your diabetes team's sick-day advice or seek urgent care.
  • If you take any prescription medicine, are pregnant or breastfeeding, or have a chronic condition, check new supplements with your doctor or pharmacist first.
  • If you feel persistently unwell, dizzy, faint, have palpitations or symptoms that do not improve after two weeks, stop and see a doctor.

References (33)

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  2. Miller, V.J., Villamena, F.A. & Volek, J.S. (2018). Nutritional Ketosis and Mitohormesis: Potential Implications for Mitochondrial Function and Human Health. Journal of Nutrition and Metabolism, 2018, 5157645. doi.org/10.1155/2018/5157645
  3. Gibson, A.A. et al. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76. doi.org/10.1111/obr.12230
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General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.