Kickoff into Ketosis

a regemin to avoid keto flu and get your

body into ketosis with ease

created by @felldowngotup on instagram

DISCLAIMER: I am not a doctor or medical professional. The use of this method is not necessary to get your body into ketosis. This is solely a guide to be used at your own
discretion to help you achieve ketosis more efficiently. if you are worried about taking any of these supplements, please consult your doctor or a medical professional.

@felldowngotup
 FAQ
What is ketosis?

Ketosis happens when your body stops using glucose (Sugar) for energy and starts using fat instead.
When you're burning fat for energy, your body creates Ketones as a byproduct. your ketone levels determine your level of
ketosis. An optimal ketone level is between 1.0-2.5 mmol/l.
When you eat a ketogenic diet (5% carbs, 25% protein, 70% fat), ketosis will naturally occur.

What does this regimen do?

The main purpose of this regimen is to get your body into ketosis without keto flu symptoms.
The keto flu consists of symptoms like Nausea, constipation, headaches, fatigue, sugar cravings, etc. that can often occur
when switching cold turkey onto a ketogenic diet.
This regimen is essentially an extended fast. Your body will process remaining glucose in your body and start burning fat
even though you're drinking bone broth and consuming electrolytes. Once it starts working and you start burning fat, your
body will create ketones and allow for a smooth transition into eating a ketogenic diet without side effects. 

What would make me the best candidate for this regimen?

You would be the best candidate to use this regimen if you fit in one of the following categories:
You are starting keto for the first time and have no idea where to begin
You are currently on keto and want something to reset your body or raise your ketone levels
you were on keto, are not fat adapted anymore, and want to transition back

What about exogenous ketones? Doesn't that do the same thing?

Exogenous ketones do have a lot of benefits tested by different companies, however your body is still not burning fat
itself like it does when you're on the ketogenic diet. By following this regimen you are creating endogenous ketones,
meaning that the ketones are being produced by your body to benefit your body (no exogenous ketones necessary).
My other issue with exogenous ketones is the price. Exogenous ketones are pretty expensive and, in my opinion, don't taste
great (most have a weird aftertaste). That being said, there are some great brands that can absolutely be a tool and are
worth it for many people. I have just chosen not to use them.

I'm worried about extended fasting or about the content of the supplements.

What should I do?

I am not a doctor or medical professional and I do not know everyone's personal medical regimens. If you have any
concerns about being able to fast for an extended period of time or take any of the supplements listed, please consult your
doctor!
The supplements are not required. The most important things are the electrolytes and broth. The main point of the
supplements is to keep up vitamins, energy, and promote better sleep throughout the fasting process to make it easier.

@felldowngotup
 Full Plan
Night before Day 1: 30 mins before bed
1 capsule of 5-HTP with vitamin B6 (50 mg)
1 capsule of l-theanine (100 mg)
1 packet of sleepytime or rooibos TEA

Days 1 & 2
Morning (When you wake up) 3pm
1 serving of Goultima electrolytes 1 serving of Goultima electrolytes
1 capsule of Super B-Complex 1 serving of mct oil (pills or liquid)
Vitamins
12 pm 6 pm
1 Cup of Bone broth with pink 1 Cup of Bone broth with pink
himalayan salt & seasoning himalayan salt & seasoning
1 capsule of Vitamin B-12 (500 mCg)

Day 3
Morning (when you wake up)
A Keto-friendly breakfast
1 capsule of Super B-Complex Vitamins
1 capsule of Vitamin B-12 (500 mCg)

Tips, Tricks, & Strategies

make sure to Stay Hydrated! This regimen does include an ample amount of salt & electrolytes to promote and maintain hydration, but
you should aim to drink around 1 gallon of water per day
listen to your body! This regimen is technically an extended fast since all supplements & the bone broth are 50 calories or less per
serving. If you start to have symptoms that cannot be solved by modifying the fast (discomfort not related to dehydration or hunger
pangs), do not continue to fast. It is important to be aware of your body and listen to yourself if you feel that continuing could be unsafe.
Be prepared! The point of these regimen is to prepare you for a ketogenic way of eating, so make sure that you have those foods ready
before the fast. There is nothing worse than going to the grocery store hungry!
Continue taking any prescription medications, but try to halt other supplements while doing this regimen. If you are worried about this
or any of the listed supplements conflicting with your medications, consult your doctor or a medical professional!

DISCLAIMER: I am not a doctor or medical professional. The use of this method is not necessary to get your body into ketosis. This is solely a guide to be used at your own
discretion to help you achieve ketosis more efficiently. if you are worried about taking any of these supplements, please consult your doctor or a medical professional.

@felldowngotup
 Supplement Guide
• the BRANDS below were Chosen based on dosage, lowest price, & Best Reviews •
Note: if you use other brands make sure to check the dosageS in comparison

This Super B-complex
Supplement consists of
Vitamins B1, B2, B3, B5, B6, B7,
B9, and B12 + vitamin C
This blend overall helps
convert food into cellular
energy, supports metabolism,
and aids in both cell growth
and cell production
Vitamin B-12 is necessary for
red blood cell production, DNA
formation, nerve function, and
metabolism
It also Helps energy production
in the body
L-theanine is an amino acid
naturally found in black and
green teas
It promotes relaxation
without drowsiness, anxiety
and stress relief, and better
sleep quality
5-Hydroxytryptophan (5-HTP) is an amino
acid naturally produced by the body
It produces serotonin which helps with
mood regulation, sleep problems, and
weight gain
It can also help with appetite suppression
by increasing feelings of fullness
Vitamin B6 helps with brain function by
helping the body produce serotonin and
norepinephrine; a hormone that helps the
body cope with stress

Medium Chain Triglycerides (MCTs) are fats and

are most easily found in coconut oil

OR
MCTs are efficiently turned into energy and are
less likely to be stored as fat
It also helps create ketones, promotes weight
loss, fuels your brain, can reduce risk of heart
disease, and help support diabetes management

electrolytes are essential in keeping you hydrated and

regulating your body’s pH levels

OR
The main six electrolytes found in goultima are calcium,
chloride, magnesium, phosphorus, potassium, and sodium
Along with the overall hydration factor, these minerals
help with muscle growth/repair, muscle contraction,
digestion, metabolism, nerve systems, and cell growth

DISCLAIMER: I am not a doctor or medical professional. The use of this method is not necessary to get your body into ketosis. This is solely a guide to be used at your own
discretion to help you achieve ketosis more efficiently. if you are worried about taking any of these supplements, please consult your doctor or a medical professional.

@felldowngotup