Adaptation

Goal: The goal of this phase is to get your body used to a low carb, high fat diet which results in achieving a Keyto level of 2 or higher. Do not worry about your weight!

Timeline: 7 days or less (can happen in 2-5 days).

You are going to do two simple things:

1. Eat almost no carbohydrates (carbs).

2. Replace the carb calories you were eating with FAT calories.

To do this, you should follow the Keyto food search and meal recommendations here as closely as possible. There are 4 categories.

• Red: Foods high in carbs – try to avoid, especially at the start
• Yellow: Foods moderate in carbs – try to minimize
• Green: Foods lower in carbs and higher in fat- eat plenty
• Green +: Foods with almost no net carbs and/or with lots of good fats- eat as much as you want

If you follow the Keyto food search carefully, you will see your Keyto level rise within 1-3 days. Trust us.

Additional tips and things to think about in this phase

• Have fun! It’s a game!
• Blow in the Keyto device once when you get up and at least 2 other times throughout the day
• We highly recommend using the Keyto food search and sticking to example meals at the beginning
• Try to cook or prepare your own food for this phase
• Become familiar with the makeup of food – learn about macronutrients
• Remember you are replacing carbohydrates with fat – not protein