Free One Page Guide To the Ketogenic Diet

Dr. Oz. is talking about it, the New York Times just published an article on a major study that supports it, and dozens of posts I see on social media are asking for a simple way to do it.

I talking about the Ketogenic Nutritional Approach, Keto Diet for short, and it’s the way I’ve been maintaining a 67 pound weight loss for more than 8 years.

Even if you already know that “Keto,”  means an eating plan that is very low in carbs, moderate in protein, and higher in fat, you may be confused as to how to put together daily menus that fit those guidelines.  I hope that the following guide is helpful, and that if you want a long term solution for staying off of sugary starchy carbs you will consider the Sugar Freedom program at

Here is your free guide:

My One Page Guide to Keto

By Catherine Gordon ACE-CPT


Legal Disclaimer

The information presented here is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the information in the program, you are agreeing to accept full responsibility for your actions.


To the Reader: These are the exact steps I took to get into into nutritional ketosis, (Keto for short)and this is how I get back into ketosis if I go off the program.   This one page guide is intended as a simple reminder of the principles of nutritional ketosis.


For in-depth study if this way of eating may I suggest the following titles:


A Low Carbohydrate Ketogenic Diet Manual

By Dr. Eric Westman MD.


Keto Clarity

By Dr. Eric Westman MD> and Jimmy Moore


The Art and Science of Low Carb Living

By Jeff Volek PhD, RD

And Stephen Phinney MD, PhD



1.   Eat a maximum of 20 grams of carbohydrate per day from non-starchy vegetables.


Here are my top five vegetables for getting into ketosis: Spinach, Asparagus, Kale, Broccoli, and Romaine Lettuce.


2.   Eliminate all sugar, grains, alcohol, starchy vegetables, vegetable oils, and seed Oils.


3.   Eat a minimum of .8 grams of Protein per Kilograms of Bodyweight.


For an individual who weighs 150 pounds, that would be 54 grams of protein per day. This is the established RDA minimum. If you are active you will probably need more, especially if you do resistance training. My maximum protein intake is 100 grams per day. Your individual protein needs should be determined with the help of your doctor or a registered dietitian.


4.   Eat Enough Natural Fat to Satisfy Your Hunger.


Here are my top fats for ketosis: Coconut Oil, Organic Grass Fed Butter , Olive Oil, and Avocado Oil. (Note that olives and avocados are fruits: not vegetables or seeds.)

5.   Drink Eight 8 oz. Glasses of Water Per Day. Drink Chicken,              Beef, or Vegetable Boullion or Broth to Maintain Sodium Levels, and Help Prevent Keto Flu.


Here is one of my daily ketognic menus:

Breakfast: 2 Eggs, 2 Strips Uncured Bacon, 1 cup spinach and mushrooms sautéed in butter.


Lunch: 2 Chicken thighs, 2 cups Romaine Lettuce with olive oil and vinegar.


Dinner: Beef Rib-Eye, 1 Cup Broccoli cooked in Butter.


If you are hungry between meals at first eat a bit more bacon, chicken, or beef.

There you have it: my simple one page guide to getting into nutritional ketosis. It is deliberately brief so that you can print out the single page and keep it handy.


Please feel free to share this guide.


For my complete nutritional program, please visit









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