
The beauty of the Keto Drops are that they are very flexible. You have the choice of using two different meal plans on these drops. The Carb Cycling Plan is designed to “trick” the body so that it doesn’t get used to the same foods and begin to stall. Take you pick on this plan or The 14 Day Induction Diet located here. Allow us to help you “Get Your Skinny Back!”
CARB CYCLING BASED ON 1200 CALORIES
This is a diet format to aid you while using the “Keto Drops”. There are many variations to a diet plan than you may follow with these drops. This may look very familiar if you were in another group, as it was designed for healthy eating.
Carbs, when complex and found in nature, are our friends. This does not include the boxed and processed items found on our shelves. Therefore, this is teaching you a way of eating that is designed for a healthy steady weight loss and a way to enjoy natural whole foods again.
You are encouraged to google and create food ideas and “treats” based on low carb recipes and use healthy sweeteners as noted in the recommended list.
Remember this is a choice. No one is forcing you to eat this way.
You have to commit to you and remember that you did not get here overnight, nor will you transform overnight.
Set reasonable goals.
Use the “Keto Drops” to curb those crabbings and appetite.
- Take 10-15 drops 3x a day
- Take drops preferably before or after break, lunch and dinner
- When taken before meals they curb your appetite, when used after you stay fuller longer.
- The 1 oz bottle lasts 15-20 days and the 2oz bottle lasts 30-40 days
You may have been used to no chocolate or fried foods in the past but there are ways to implement these items back into your diet using healthy recipes.
This is the beginning of a new life, if you chose to and a place to swap ideas and recipes.
The designed menu plan is a roadmap for you to adjust to your life and eating patterns. Add, subtract and move calories around based on your heaviest and lightest meal.
A big key to success is to eat something first thing in the morning. If you are like me, I don’t like to “eat” until later so the coffee with coconut oil is ideal.
Tips for Success
- Read all ingredients and labels
- Measure all food
- Use an app such as My Fitness Pal to track food
- Plan meals in advance
- Keep healthy snacks in car, purse or with you at all times
- Watch for hidden ingredients such as sugar, syrups, sucralose/Splenda, aspartame
- Weigh yourself the same time of day
- Weigh yourself often in the beginning so you can see what foods work for or against you and to determine the optimal calorie range for your body. After a while, only weigh yourself weekly. Measuring helps, as some lose inches not weight. If you are following the plan, eating healthy and feeling good, don’t get stressed by the scale.
Heathy Proteins and Fats
Healthy Fats | Meats: | Plant Proteins |
Almond Oil | Buffalo | Chia Seeds |
Avocado | Chicken breast | Hemp Protein |
Avocado Oil | Cod | Lentils |
Butter | Crab | Nut Butters |
Coconut Oil | Eggs/Egg whites | Pea Protein |
Flax Seed | Elk | Quinoa |
Flax seed oil | Goat | Rice Protein |
Natural peanut butter | Haddock | Seitan |
Nuts | Lamb | Soy foods |
Olive oil | Lean ground beef | Tempeh |
Olives | Lean ground chicken | Texturized vegetable protein |
Pumpkin seeds | Lean ground turkey | Tofu |
Sunflower seeds | Lean ham | Veggie burgers |
Truffle Oil | Lobster | Whey Protein |
Walnut oil | Mutton | |
Orange roughy | Low Carb Cheeses: | |
Ostrich | Brie | |
Pork-lean | Goat Cheese | |
Rabbit | Blue cheese | |
Salmon | Cheddar | |
Shrimp | Parmesan | |
Swordfish | Mozzarella | |
Top round steak | Most Hard cheese below 1g | |
Top sirloin steak | ||
Trout | Higher Carb Cheese | |
Tuna | Non-fat Greek Yogurt | |
Turkey Bacon | Non-fat Cottage Cheese | |
Turkey breast | Ricotta cheese | |
Venison | Non-fat Cream Cheese | |
Vegetables and Healthy Carbs
Low Carb Veggies
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Higher Carb Veggies
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Alfalfa Sprouts | Mushrooms | Onion family: | Legumes: | Root vegetables: | ||
Artichoke | Mustard greens | Chives | Azuki beans (or adzuki) | Beet | ||
Arugula | Nettles | Garlic | Black beans | Beetroot | ||
Asparagus | Okra | Leek Allium porrum | Black-eyed peas | Carrot | ||
Amaranth | Squashes (summer): | Onion | Borlotti bean | Celeriac | ||
Bean Sprouts | Cookednedk squash | Shallot | Broad beans | Parsnip | ||
Bok choy | Gem squash | Spring onion (green/scallion) | Butter Bean | Rutabaga | ||
Broccoflower (a hybrid) | PattyPan | Parsley | Chickpeas, Garbanzo | Turnip | ||
Broccoli | Straightneck | Pepper | Kidney beans | Skirret | ||
Brussels sprouts | Zucchini | Bell Peppers | Lentils | Sunchoke | ||
Cabbage (All varieties) | Tomato | Lima beans | ||||
Cauliflower | Jicama | Colored peppers of all kinds. | Mung beans | Squashes (winter): | ||
Celery | Water chestnut | Chili pepper == Capsicum | Navy beans | Acorn squash | ||
Chard | Watercress | Jalapeno | Pinto beans | Butternut squash | ||
Collard greens | Zucchini | Habanero | Runner beans | Banana squash | ||
Cucumber | Radishes: | Tabasco pepper | Soy beans | Delicata | ||
Endive | Daikon | Paprika | Peas | Hubbard squash | ||
Fiddleheads (fern leaves) | Horseradish | Cayenne pepper | Mangetout or Snap peas | Kabocha | ||
Green Beans | Red Radishes | Pumpkin | ||||
Kale | Rhubarb | Grains/Seeds: | Tat soi | |||
Kohlrabi | Spaghetti squash | Quinoa | ||||
Lettuce (all varieties) | Spinach | Steel Cut Oatmeal | Potato: | |||
Mushrooms | Ezekial Bread | Sweet potato | ||||
Mustard greens | Brown Rice | Taro | ||||
Kale | Rolled Oats (not Instant) | Yam | ||||
Lettuce (all varieties) | ||||||
Fruits
Lower Carb Fruits | Higher Carb Fruits | |
Apple | Peach | Banana |
Apricot | Pear | *Dried Fruits:* |
Bilberry | Persimmon | Apricots |
Blackberry | Physalis | Banana Chips |
Blackcurrant | Plum | Craisins |
Blueberry | Orange: | Date |
Boysenberry | Clementine | Fig |
Currant | Cuties | Prunes |
Cherry | Mandarin | Raisin |
Coconut | Tangelos | Guava |
Cranberry | Tangerine | Mango |
Date (fresh) | Pomegranate | Melon: |
Dragon fruit | Pomelo | Cantaloupe |
Elderberry | Purple Mangosteen | Honeydew |
Fig (fresh) | Quince | MuskMelon |
Goji berry | Raspberry red or black | Watermelon |
Gooseberry | Salmon berry | Rock melon |
Grape | Redcurrant | Papaya |
Grapefruit | Star fruit | Pineapple |
Huckleberry | Strawberry | |
Kiwi fruit | Tamarillo | *Not suggested to eat |
Kumquat | Ugli fruit | |
Lemon | ||
Lime | ||
Marion berry | ||
Mulberry | ||
Nectarine | ||
Passion fruit |
Substitutes and Condiments*
Substitutes | Condiments: | Herbs and spices:(examples) |
Pasta | Salsa | Anise |
Veggie noodles | Enchilada sauce (no added sugar) | Basil |
Spaghetti squash | Sprinkle of Parmesan cheese | Caraway |
Shiratake noodles | Horseradish | Cilantro seeds are Coriander |
Cauliflower in place of macaroni | Lemon or lime juice | Chamomile |
Shredded Cabbage/Bok Choy | Extracts (vanilla, lemon, almond, maple, etc) | Dill |
Vinegars (balsamic, apple cider, rice wine) | Fennel | |
Bread: | Worcestershire sauce- low sodium | Ginger |
Butter lettuce wrap | Broths | Lavender |
Romaine lettuce wrap | Pickle relish or pickles | Lemon Grass |
Iceberg lettuce wrap | Fish or oyster sauce | Marjoram |
Find a recipe | Tabasco | Oregano |
Crepe made with egg/whites | Wing sauce (most have no carbs) | Parsley |
Portabella mushroom | Mustard | Rosemary |
One minute muffins (search online) | Nutritional yeast | Sage |
Thyme | ||
Pizza crust: | ||
Cauliflower crust | ||
Portabella mushroom | ||
Recipe with nut flower | ||
*The items on this list should not contain added sugar or artificial sugar (read the ingredients; don’t rely on the nutritional label that states 0g of sugar).
Sugar and Sugar Substitutes
Added Sugar- DO NOT USE | Added Sugar- DO NOT USE | No to Low Calorie Sweeteners The “tols” should be used in moderation. Count any carbs and beware that they can cause stomach upset. | Substitutes/Flavor Enhancers You must count the carbs. Fruit sweeteners should be used sparingly. No limits on cinnamon, lemon and lime. | |||||||||
Agave | Invert sugar | |||||||||||
Barley malt | Lactose (ok if naturally occurring in milk) | |||||||||||
Beet sugar | Maltodextrin | |||||||||||
Blackstrap molasses | Maltose | |||||||||||
Brown rice syrup | Maple syrup | |||||||||||
Brown sugar | Palm sugar | Stevia- best choice | Applesauce (unsweetened) | |||||||||
Cane juice | Raw sugar | Erythritol- 2nd best | Lemon | |||||||||
Cane Sugar | Refiner’s syrup | Xylitol- moderate use | Raisins | |||||||||
Caramel | Rice syrup (all types) | Mannitol- moderate use | Cinnamon | |||||||||
Carob syrup | Saccharose | Isomalt- not recommended | Cranberries | |||||||||
Coconut palm sugar | Sorghum syrup | Lactitol- not recommended | Dates | |||||||||
Coconut sugar | Sucrose | Malitol- not recommended | Grapefruit | |||||||||
Confectioner’s sugar | Sucrose | Sorbitol- not recommended | Lime | |||||||||
Corn sweetener | Sugar | Pureed banana | ||||||||||
Corn syrup | Treacle | Pomegranate or green tea leaves | ||||||||||
Date sugar | Turbinado sugar | Monk fruit/Nectresse- Most monk fruit alternatives have slight amounts of added sugar. Little research has been conducted so use with caution. | ||||||||||
Demerara sugar | Xylose | |||||||||||
Dextrin | Honey- is healthy but will spike your blood sugar. Use sparingly. | |||||||||||
Diastatic malt | ||||||||||||
Diatase | ||||||||||||
Evaporated Cane juice | ||||||||||||
Fructose/high fructose corn syrup | ||||||||||||
Fruit sugar | Artificial Sugar- DO NOT USE | |||||||||||
Galactose | Acesulfame potassium/Sunett/Sweet One | |||||||||||
Glucomalt | Aspartame/Equal/NutraSweet | |||||||||||
Glucose | Neotame | |||||||||||
Grape juice concentrate | Saccharin/ Sweet n Low | |||||||||||
Grape sugar | Sucralose/Splenda | |||||||||||
Optional: Experimental Diet Cycle
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Low Carb /High Fat | Low Carb /High Fat | High Carb/Low Fat | Low Carb /High Fat | Low Carb /High Fat | High Carb/Low Fat |
Choice of
High or Low! |
Breakfast 200 | Breakfast 200 | Breakfast 200 | Breakfast 200 | Breakfast 200 | Breakfast 200 | |
Coffee w/ 1TBSP Coconut Oil
70 Cal Protein/No carb |
Coffee w/ 1TBSP Coconut Oil
70 Cal Protein/No carb |
Nonfat/no sugar added Greek yogurt
Berries
Stevia |
Coffee w/ 1TBSP Coconut Oil
70 Cal Protein/No carb |
Coffee w/ 1TBSP Coconut Oil
70 Cal Protein/No carb |
Nonfat/no sugar added Greek yogurt
Berries
Stevia |
|
or | or | or | or | |||
Coffee w/ 1TSP Coconut Oil
150 Cal Protein/No carb |
Coffee w/ 1TSP Coconut Oil
150 Cal Protein/No carb |
Coffee w/ 1TSP Coconut Oil
150 Cal Protein/No carb |
Coffee w/ 1TSP Coconut Oil
150 Cal Protein/No carb |
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Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 |
Low Carb Snack | Low Carb Snack | Higher Carb Snack | Low Carb Snack | Low Carb Snack | Higher Carb Snack | |
Lunch 300 | Lunch 300 | Lunch 300 | Lunch 300 | Lunch 300 | Lunch 300 | Lunch 300 |
1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | |
Mixed raw veggies 1c | Mixed raw veggies 1c | Mixed raw veggies 1c | Mixed raw veggies 1c | Mixed raw veggies 1c | Mixed raw veggies 1c | |
Cooked veggies 1/2c | Cooked veggies 1/2c | Cooked veggies 1/2c | Cooked veggies 1/2c | Cooked veggies 1/2c | Cooked veggies 1/2c | |
130 Cal Healthy Fat | 130 Cal Healthy Fat | 150 Cal Carb | 130 Cal Healthy Fat | 130 Cal Healthy Fat | 150 Cal Carb | |
Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 |
Low Carb Snack | Low Carb Snack | Low Carb Snack | Low Carb Snack | Low Carb Snack | Low Carb Snack | |
Dinner 300 | Dinner 300 | Dinner 300 | Dinner 300 | Dinner 300 | Dinner 300 | Dinner 300 |
1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | 1 serving protein | |
Veggies cooked in oil | Veggies cooked in oil | Veggies steamed | Veggies cooked in oil | Veggies cooked in oil | Veggies steamed | |
Raw greens w/oil drsg | Raw greens w/oil drsg | Raw veggies | Raw greens w/oil drsg | Raw greens w/oil drsg | Raw veggies | |
Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 | Snack 100 |
Low Carb Snack | Low Carb Snack | Higher Carb Snack | Low Carb Snack | Low Carb Snack | Higher Carb Snack | |
This is a food cycling plan. It will keep your body guessing and will not get used to a particular fat burning routine and stall as often. | ||||||
If you do not like eggs or have allergies, sub a no carb/lean protein such as bacon, deli meat, nuts, etc. |