Smart Ketosis

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With that out of the way...

Let’s get to the meat and potatoes of this ketogenic diet e-book.

...Actually... let’s skip the potatoes. Those are anti-keto.

Carbs are the enemy.

By reading through this whole book, you will discover:

 How the keto diet works to burn fat

 The 25 best and worst foods to achieve ketosis
 How to burn the most amount of calories in the least amount of time
 An 8-week meal plan proven to make you lose up to 35 pounds in 2 months

Read on...

Smart Ketosis
What Is the Ketogenic Diet?
First of all, it is not a diet in the usual sense. “Diets” never work.

Short-term “diets” will only make you fatter in the long run.

You can’t just eat clean for a few weeks, lose weight, and then go back to your
usual routine. The weight will just come back... and with a vengeance.

If you want to truly get rid of stubborn belly fat and keep it off, for good, you need
a long-term eating strategy.

The Ketogenic lifestyle is one of, if not the most, efficient methods to quickly shed
as many pounds as possible.

It is cost-effective and easy to follow. Best of all, it doesn’t leave you with intense
cravings or forbid you from eating out with your friends and family.

You do NOT have to confine yourself to your kitchen and solely live off of bland
chicken breasts and water, for the rest of your life.

Could you even call that “living”?

When you incorporate the ketogenic diet into your life, you will eat large amounts
of fat, moderate quantities of protein and very, very little carbs.

Yes...

...That does mean you can eat bacon and eggs, guilt-free on a regular basis (and in
moderation) yet still lose weight!

Smart Ketosis
What Is Ketosis and How Does it Work?
Ketosis is when your body uses fat as its main energy source.

Usually, the body’s fuel of choice is glycogen.

Glycogen is glucose(sugar) that has been repackaged and stored in your liver and
muscles, for future use.

It’s like when your computer compresses files to save space, so you can keep as
many photos of what you had for lunch and cat videos into the hardrive, as
possible.

Whatever carbohydrate you eat, whether it’s in the form of white bread or whole-
wheat bread, it all becomes glucose.

Naturally, your organs will need that sugar in order to function properly to keep you
alive and moving.

When the time comes to tap into those energy reserves, glycogen is converted into
glucose, which is then released into the blood stream and to reach your cells and
sustain them.

Going on a ketogenic diet depletes your glycogen stores, forcing your body to utilize
another energy source...

...Fat.

In low-glucose situations, your body digs into your fat cells and breaks them down
into triglycerides (fatty acids) for easy transport.

These triglycerides travel to your liver and then your liver further breaks them
down into ketones.

Again, through the blood stream highway, these newly made ketones reach your
cells, tissues, and organs and energize them.

In short, you get into ketosis and lose weight quickest by eating extremely low
amonts of carbohydrates.

Without further ado...

Smart Ketosis
25 Keto-Friendly Foods To Lose Weight Without Starving
The hallmark of keto-friendly food is that it is very low in carbohydrates, high in fat,
but still nutritious.

Ideally, you should eat foods that are organic, wild-caught, free-range and ethically
sourced.

If these are out of your budget that is fine. You can still get great results with the
keto diet by eating regular food.

These foods will get you into ketosis in no time:

1. Steak (any cut with a decent fat marbling)

2. Salmon
3. Mackerel
4. Ground beef or pork (avoid “very lean”)
5. Chicken thighs
6. Pork (bacon, belly, ribs)
7. Eggs
8. Butter
9. Plain greek yogurt (never low-fat)
10.Cheese
11.Avocados
12.Strawberries
13.Blueberries
14.Lettuce
15.Spinach
16.Kale
17.Broccoli
18.Cauliflower
19.Mushrooms
20.Coconut oil
21.Peanut butter (100% Peanuts on label)
22.Pecans
23.Macadamia nuts
24.Dark chocolate 70% or more
25.Natural sweeteners (stevia, erythrytol)

Now that you know what to eat, in the next page, you will learn what not to eat.

Smart Ketosis
25 Anti-Keto Foods That Will Sabotage Your Ketogenic Diet
It goes without saying that any junk food saturated with sugar, like cookies and
candy, is off-limits.

Even foods that are not ordinarily sweet may have hidden carbs.

You may be surprised that some of these foods are not keto-friendly.

Eating these foods will prevent you from entering ketosis:

1. Honey
2. Milk
3. Pre-shredded cheese (powdered starch is used to prevent sticking)
4. Dried fruits
5. Fruits (Unless mentioned above)
6. All grains
7. Onions
8. Bell peppers
9. Peas
10.Beets
11.Beans
12.Corn
13.Cabbage
14.Brussel sprouts
15.Quinoa
16.Rice cakes
17.Coconut
18.Almonds
19.Cashews nuts
20.Pistachios
21.Condiments and sauces
22.Spirits
23.Beer
24.Wine
25.Diet sodas (citric acid and aspartame interfere with ketosis)

Avoid these and you should be fine.

If you slip up and cheat on your diet, don’t beat yourself up.

Just get back on that keto horse, immediately.

Smart Ketosis
How Much Should I Be Eating?
Aim for a macronutrient proportion of 75% fats, 20% proteins and just 5% carbs.

That means if you are consuming 2000 calories per day, 1500 come from fat, 500
are from protein and carbs only contribute to 100 calories of your total daily intake.

That would translate to around 166.6 grams of fat, 125 grams of protein and 25
grams of carbs per day.

Use this calculator to determine your daily caloric needs. Bookmark it.

Beware of too much protein. The body will try to convert excess protien into
glucose, which could spiral you out of ketosis.

Keep your protein to 0.7-1.0 grams per pound of body weight.

As a rule of thumb, consume absolutely no more than 30 grams of carbs per day.

Follow these to get you on the right foot and soon you will see smaller numbers on
the scale.

Smart Ketosis
Wait... So I Can Just Load Up on Fat and I’ll Get Skinny?
Not exactly.

At the end of the day, whether you shed body blubber or pack on more of it
depends on your calorie balance. Calories in, versus calories out.

Regardless of the diet, if you eat more calories than you expend, you gain weight.

Put simply, eat less to lose weight; but don’t starve yourself.

How Can I Burn More Calories?

Believe it or not, you already burn a lot of calories automatically.

The amount of energy that your body uses just to stay alive and functioning, your
resting metabolic rate (RMR) burns up the most calories throughout the day.

Truth be told, exercise does not play a significant role in overall calorie
expenditure; but it does somewhat help to speed up your weight loss when used in
combination with healthy eating habits.

One method to speed up glycogen depletion and indirectly burn calories is

intermittent fasting.

You would fast for 16 hours and confine your eating to an 8-hour window.

Intermittent fasting is hard and it will limit you to that small time frame.

So it isn’t always practical, especially if you have a regular job that won’t give you
enough time to scarf down all your calories within that small time frame.

Smart Ketosis
How Can I Stick to My Diet, Lose Weight, and Keep It Off?
Losing weight is not easy, especially when you don't know what to cook, or don't
like what you have to cook, to get lean.

The Custom Keto Diet plan takes out all the guesswork involved in meal planning
and gives you instructions on how to build the perfect keto meal every time.

Let's face it.

As a keto dieter, your food choices are limited to a select few foods that are low in
carbohydrates, yet high in fat, and nutrient-dense.

Maintaining an ultra restrictive diet is unrealistic.

Strict diets drain your willpower, increase your cravings, and lead to binging.

Which is exactly the opposite of what you want, because you won't be able to reach
your weight loss goal by depriving yourself, overindulging, feeling guilty about it,
then repeating the cycle.

It does not have to be this way. Luckily.

You can, in fact, eat a wide variety of delicious, satisfying foods that you actually
enjoy and could still lose a significant amount of weight while doing it.

Click the link below to learn more...

==> Custom Keto Diet <<==

Smart Ketosis
The Custom Keto Diet plan gives you an "unfair" advantage over the vast majority
of dieters who cheat themselves out of eating their favorite foods.

And it seems that it would be for no good reason if you really think about it.

After much struggle and deprivation they might even lose 5 or 10 pounds, but they
will quickly gain it back.

How? Because they revert to their old eating ways that got them overweight in the
first place.

Why? Because they simply didn’t enjoy eating what they had to in order to lose
weight.

Traditional diets rarely, if ever, work. They are just to hard to stick to.

The Custom Keto Diet system is a science-based ketogenic meal plan that is tailor-
made for your individual body type and unique food preferences, so you can
achieve your personal fat loss goals.

This 8-week program is created based on extensive research, and has been
stringently tested, and proven to work by the real world expertise of industry
leading nutritionists, chefs, and personal trainers.

Thanks to their efforts you receive an eating plan that is complete and ensures you
get a wide range of the nutrients in the right amounts, through the foods you love.

In other words, it can help you get lean and stay lean, long-term.

==> Get your done-for-you weight loss plan here

With Custom Keto Diet you also get:

 A downloadable shopping list for each week that details every single
ingredient you will need in the upcoming seven days.

 Simple step-by-step recipes that you can follow to make delicious and
satisfying meals, even if you have zero experience in the kitchen

 A plug-and-play program that adjusts to your unique food preferences and

ensures you are getting a wide variety of nutrient-dense foods

 Instructions on what to eat every single day so you can reach your body
weight goals in the fastest and most enjoyable way

And much more.

Are you still on the fence about it? Read the success stories of these 3 keto dieters.
Smart Ketosis
Here is What Real Clients Have to Say About the Program
As of today I've lost 35 pounds, I have no hunger pangs and mentally I feel sharp
as a pin. This is definitely going to become a 'way of life' for me as it's so easy to
follow…

All my meals are planned out for me and I even get a downloadable shopping list
with all the ingredients I need for the weekly shop so it really is a doddle.

–Katy Thompson, UK

I'm 4 weeks into my custom keto diet plan and I've lost 14 pounds which I must
say is pretty incredible, it's actually amazing watching my body transform into
something I am actually proud of rather than something I have always tried to
cover up.

–Jessica Grey, US

I've struggled with my weight my whole life and it's safe to say that I've tried a LOT
of diets... The Keto diet is the only one I've managed to stick to and the weight is
literally melting off my body.

Unlike other diets where I am feeling hungry all day and food is constantly on my
mind, the keto diet has completely eliminated this, I actually NEVER feel hungry
with this way of eating!

I would definitely recommend anyone struggling to lose weight to try these custom
keto meal plans as they really have been a godsend for me.

–Gary Best, Canada

Most definitey, they deserve a hearty round of applause for their dedicated effort
and results. But that’s not why I’m showing you their results.

It is to show you that significant, healthy weight loss is very much attainable.

You can start right now on your journey to a lean and healthy body, and I want to
prove it to you.

It’s simple:

Click the link below to claim your 100%-made-for-you keto meal plan designed to
help you lose fat, boost energy levels, and improve health.

==> Get My Custom Keto Diet Plan Now! <==

Smart Ketosis
If you want to stay as you are now, that is fine.

But if you are serious about shedding unwanted belly fat and getting the dream
body that you know you deserve...

And you most likely are, because you did in fact read this far into the Smart Ketosis
guide...

Then you already know what to do.

Your decision is backed by a risk-free 60 day satisfaction guarantee.

If you are not completely blown away by your results, you get a full refund.

Hassle-free and no questions asked.

Because Custom Keto Diet is 100% digital, you get INSTANT ACCESS right after
ordering it.

Start today!

You either try it and lose weight, or you get your investment returned and walk out
a smarter keto dieter.

So, if you are ready to take control of your weight and improve your health starting
now...

... Click the button below, because there are absolutely no downsides to
this offer.

Yes, I Want My 8-Week

Custom Keto Meal Plan!

Smart Ketosis
 (Click here to learn more)

If for whatever reason you still do not see the endless value that the Custom Keto
Diet plan can offer you, that is a-okay.

No hard feelings.

This Smart Ketosis e-book is a free gift, and you will still receive more valuable
information from me, no strings attached.

I hope the information in this ketogenic diet guide has been both fun and
educational for you, and that it has enriched your life.

Best of luck to you on your keto journey.

Thank you for reading Smart Ketosis: Weight Loss on Autopilot.

Stay tuned for more practical ketogenic tips and delectable low-carb keto recipes.

If you have any questions relating to the keto diet, you can email me at
kenroberts@smartketosis.com

But, the fastest way to get in touch with me is through YouTube.

Subscribe to Smart Ketosis and reach out to me through the comments section in
any of my videos.

Either way, I will do my best to reply to you within 24 hours on weekdays.

Thanks again,

This was Ken Roberts and welcome to Smart Ketosis.

Smart Ketosis