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Adaptiveketo: Keto Guide
Adaptiveketo: Keto Guide
KETO GUIDE
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Table of contents
1 Introduction ....................................................................................................................... 2
2 What is Keto? ..................................................................................................................... 4
2.1 The metabolism ...................................................................................................................................... 4
2.2 The ketosis ................................................................................................................................................ 5
2.3 The makronutrients: Proteins, fats & carbohydrates ................................................................ 5
2.4 Carbohydrates/sugar burning mode .............................................................................................. 6
2.5 Fat burning mode .................................................................................................................................. 7
2.6 Advantages of a fat burning metabolism ..................................................................................... 8
3 How does a keto diet work? ........................................................................................... 10
3.1 The 3 phases of a ketogenic diet ................................................................................................... 10
3.2 Why is the keto diet also called a curative diet? ...................................................................... 11
4 The AdaptiveKeto Weight Loss System! ....................................................................... 11
4.1 The approach ......................................................................................................................................... 12
4.2 Triple adaptive ....................................................................................................................................... 12
5 Keto´s social proof on Instagram! ................................................................................. 13
5.1 Overwiev: Structure ............................................................................................................................. 14
5.2 Weightloss in 3 stages ....................................................................................................................... 16
5.3 What to expect from the AdaptiveKeto Weight Loss System ............................................. 16
6 How to start your keto diet! .......................................................................................... 17
7 Medical disclaimer .......................................................................................................... 18
8 Copyrights & Terms of use............................................................................................. 18
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1 Introduction
Just imagine a diet which allows you to eat butter, avocados, bacon, meat,
eggs and other tasty dishes and foods, lose weight and significantly improve
both your health and well-being!
And although the ketogenic diet has been around for almost a
century, it is now more popular than ever, and there is a good
reason for this: the keto diet is not a fad, it has been proven to
work for decades. In addition to the desired weight loss, it
brings many health benefits.
You will learn about the principles on which our AdaptiveKeto diet is
based, how it is structured and how you can not only achieve excellent
weight loss results, but also significantly improve your health and well-
being.
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Medical note: Before you continue, we would like to draw your attention to the legal aspects.
Please note that the ketogenic diet can only be suitable for healthy people. We therefore
recommend you to seek medical advice before you start a ketogenic diet. Regardless of your
current state of health. Further information can be found in the chapter: Medical disclaimer at
the end of this e-book. Please also note our Copyright & Terms of Use.
If you have any questions or suggestions about us or our AdaptiveKeto Weight Loss System,
you can contact us any time.
We also look forward to hearing your personal experiences with AdaptiveKeto.com and will
be happy to help you with words and deeds.
Now we wish you much fun and success with the AdaptiveKeto diet!
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2 What is Keto?
"Keto" is a short phrase to describe the „ketogenic diet“ and is often referred to as a low-carb
diet or a low-carb-high-fat (LCHF) diet. The main advantage of the ketogenic diet is that you
can eat tasty meals during the diet without suffering hunger, as is the case with most
„standard diets“. This is why the ketogenic diet is relatively uncomplicated and suitable for
everyday use.
All food-borne nutrients are used throughout the body by way of metabolism to build, break
down and replace, maintain and repair body tissues (building material metabolism).
Furthermore, the metabolism generates different kinds of energy from absorbed food
(energy metabolism), in order to supply the muscles, the brain and other cells and organs
with energy. The most important nutrients and energy sources include the macronutrients:
carbohydrates (sugar / starch), fats and proteins.
The Current Situation: Due to today's sugar-heavy everyday nutrition, the human
metabolism is firmly programmed on gaining energy from carbohydrates. The human
metabolism naturally uses sugar/carbohydrates as "primary fuel" and fat as "secondary fuel".
But: The metabolism does not switch to fat burning mode until all carbohydrate (sugar)
stocks in the body have been completely used up.
The Dilemma: Due to continuous sugar overdose, which we draw from almost all foods, our
metabolism can only convert the sugar to energy, while excess sugar is immediately stored in
the tissue as fat. The natural process of fat burning does not occur under these
circumstances! This is the exact reason, most standard diets do not lead to sustainable
weightloss.
Interim Conclusion: The increased consumption of sugar in our daily diet leads to a massive
hypoglycaemia of the human body and sometimes triggers dangerous secondary diseases. It
prevents natural fat burning and causes a rapid increase in overweight and obesity.
The Approach: The ketogenic diet, resp. nutrition counteracts this problem by freeing the
body of sugar and initiates the natural burning of fat. If the macronutrients (fat, protein,
carbohydrates) in the ketogenic diet plan are combined so that the fat content of a meal is
high, the content of carbohydrates is low, the body runs out of sugar very fast. After the
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organism has exhausted all its sugar reserves, the metabolism switches to the burning of the
"secondary fuel" (fat) and triggers the fat-burning metabolic state called "ketosis".
Ketones are highly charged energy capsules that are created by the burning of fat cells. They
enter the bloodstream during ketosis and supply the body with high-quality energy. Once
the ketosis has occurred, the metabolism no longer extracts energy for the entire organism
from sugar (carbohydrates) but from the body's own fat reserves, which can result in a
natural and lasting weight loss.
Fats:
Fats are highly concentrated energy sources. One gram of fat with approx. 9 calories contains
more than twice the amount of energy than one gram of carbohydrates with approx. 4
calories. Fat has various functions in the body, e.g. it helps in the formation of cellular
structure, it is an ideal insulation and acts as a "protective cushion" for vital organs. It helps
with the absorption of fat-soluble vitamins and represents a large, body's own energy
storage in the form of "belly fat".
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However, fat is only a secondary source of energy for the body because its digestion is more
complicated than the digestion of sugar or starch.
Keto portioning: The quantity of fat in a ketogenic diet is kept relatively high in order to
create a natural feeling of satiety and to stimulate the metabolism to increase ketone
production.
Carbohydrates:
Carbohydrates occur in three forms: starch, sugar and cellulose/fiber. Starch and sugar are
the preferred sources of energy for the human body, because their digestion begins with
contact with saliva and is available to the body as energy at lightning speed. The principle:
Fast and effective, corresponds to the nature of our body, for this reason carbohydrates
(sugar and starch) always remain the preferred energy sources of our body - under all
circumstances!
Keto portioning: During a ketogenic diet, the intake of sugar or glucose in the form of
carbohydrates (primary energy source) is maximally reduced. Due to the lack of sugar in the
body, the metabolism will look for an alternative energy source and "have to" switch from
glucose/sugar burning to fat burning (secondary energy source).
Sugar is one such source of energy. The digestive process in which sugar is converted into
energy begins in the mouth via the saliva. Sugar does not require complicated digestive
processes, which would cost the body additional energy and effort. Sugar´s energy is
available to the body at lightning speed.
Pros:
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Cons:
Most people nowadays consume more than half of their over day calories as carbohydrates,
in the form of refined sugar, rice, wheat, bread, potatoes, noodles, etc. In combination with
sugared, processed foods, such as junk food, sweets, snacks or soft drinks, our body gets a
massive sugar roar every day without us noticing it.
People who consciously reduce their sugar consumption are also at risk, because the sugar
industry is inventive and "lends" sugar different identities, such as: sucrose, dextrose,
raffinose, glucose, fructose syrup or fructose-glucose syrup, starch syrup, caramel syrup,
lactose, maltose or malt extract, maltodextrin, dextrin or wheat dextrin, sweet whey powder,
barley malt/barley malt extract.
The human species has existed for around 300,000 years, and the human diet has always
been based on animal and vegetable fats. The industrially produced sugar is a modern
phenomenon and does not correspond to the natural eating habits of the human.
A growing number of studies prove that sugar is highly harmful to health, whereas certain
types of fats are not only healthy for the human body, but essential for survival.
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As we already know, it is a fast and easy task for our body to produce energy from sugar. To
produce energy of one's own fat cells involves more effort. To burn fat, a lot of enzymes need
to be produced in advance to mobilize the fat cells and transfer them into the liver, where a
variety of chemical processes then break down the fat cells and convert them into energy
capsules, so called ketones. So, converting fat to energy is much more complicated for our
body.
In the choice between burning sugar and burning fat, the metabolism does not take into
account scientific knowledge or moral aspects. It has a clearly defined goal: To supply the
organism with fast and uncomplicated energy.
So if the body can choose between sugar and fat as its energy source, it will not choose the
healthier and more natural energy source, but the quicker and easier one = carbs/sugar.
The ketogenic diet removes sugar & carbs from the wish list to start fat burning!
Now we understand: The only way to “force” the body to switch to the natural fat burning
mode is to reduce carbs and sugar intake. Only then the metabolism will need to switch to fat
burning and produce ketones in order to continue to supply the body with vital energy.
This is exactly what the AdaptiveKeto diet will do for you! With its nutrition concept
AdaptiveKeto will switch your metabolism to the fat burning mode! Once the fat burning is
activated, your fat is melting, you lose weight sustainably!
• Weight loss: Your body uses fat (ketones) as its main source of energy. It mobilizes,
consumes and continuously minimizing your body-fat-depots.
• Brain turbo: A ketone contains more than twice the amount of energy of glycose
(sugar) and is much more tolerable for the brain. The brain is thus supplied more
effectively with energy and can significantly boost mental performance. A study by
the American Diabetes Association, for example, found that Alzheimer's patients
improved memory levels associated with higher ketone blood levels.
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ketones, you reduce your fatigue and increase your well-being and physical
performance.
• Cholesterol levels: Studies have shown that a keto diet can improve triglyceride and
cholesterol levels and lower cholesterol levels.
• Blood sugar: Many studies show the decrease of LDL cholesterol, as well as positive
effects on type 2 diabetes associated with a keto diet.
• Less hunger: Fat is particularly satiating, it prevents the unpleasant feeling of hunger
which is continuously present in other types of diets.
• Cleaner skin: Various studies have shown that ketosis can have a positive influence
on the course of various skin diseases such as acne or pimples.
• Reduced risk of disease: The keto diet can reduce various risk factors for cancer,
diabetes, epilepsy, Alzheimer's, cardiovascular and other diseases.
• Anti-Aging Effect: The detoxifying effect of the Keto diet cleanses the body and
balances the metabolism to ensure a healthy lifestyle. This can counteract the natural
aging process.
• Autophagy: The body is better able to "eat" defective or ineffective cells and replace
them with new cells.
Note: Once fat cells are converted into ketones and overproduced, they are not converted
back into fat cells, but excreted in the urine.
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In contrast to most other diets, the ketogenic diet has a fat content of about 75%, a protein
content of about 20% and a carbohydrate content of about 5%. This combination produces a
persistent carbohydrate deficiency and allows the body to go into ketosis. That switches the
metabolism from sugar and carbs burning to fat burning.
The body can store only half of the needed daily energy as carbs/sugar in the liver and muscles.
The ketogenic diet plan reduces the carbohydrate intake to less than 50 grams per day. As a result,
the body sugar stores (glycogen stores) are completely used up after 12-24 hours (longer or
shorter depending on your metabolism rate). From this moment on, the body prepares for fat
burning, ketosis is imminent.
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Because the ketogenic diet minimizes sugar consumption, healthy body cells are induced to switch
from sugar/glucose to fat (ketones) as fuel. In contrast to the healthy cells in our body, cancer cells,
for example, have a "defective" metabolism and are therefore unable to use ketones efficiently as
fuel. The ketogenic diet can thus systematically undernourish, weaken or even eliminate various
pathogens.
New findings also suggest that the ketogenic diet could be useful in various neurological diseases
such as Alzheimer's, Parkinson's, brain trauma, migraine / headaches, sleep disorders, autism and
In various analyses, we were able to develop a ketogenic diet system that adjusts the
metabolism for optimal fat and carbohydrate burning. In various cooking experiments we
succeeded in adapting the ketogenic diet to German cuisine. We made popular recipes from
the German homemade kitchen ketogenic to make the keto diet suitable for everyday use
and tasty!
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The AdaptiveKeto diet ties in with the learning and adaptability of the human body. Using
proven methods, we want to lead the metabolism through controlled impulses into the state
of ketosis and accustom it to optimal fat and carbohydrate burning.
Based on your BMI, your current activity level and your weight loss target, we are going to
calculate your individual recipe quantities for all of our 84 keto dishes.
You just provide us the data of your body, describe your current activity level and tell us your
desired goal. We create a nutrition plan for you that is optimally oriented to your needs:
https://www.adaptiveketo.com/en/custom-recipes/
Your advantage: With customized keto recipes you´re going to eat exactly as much as you
need, to lose up to 20 pounds of weight within the next 4 weeks, but not feel hungry. This is
the key aspect which makes your AdaptiveKeto diet a great success!
Your advantage: If you like the tasty, easy and fast German cuisine, you will love
AdaptiveKeto! You´ll lose weight without radically changing your eating habits!
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Your advantage: Not always renunciation! After the AdaptiveKeto diet, you can continue to
benefit from the advantages of ketosis without having to forego occasional alcohol
consumption, coffee & cake, spaghetti bolognese or the oven potato with a steak.
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70,00%
60,00%
50,00%
30,00%
25,00%
25,00%
25,00%
20,00%
10,00%
5,00%
5,00%
Keto & Macro-Cycling: The macro-cycling technique can increase your metabolic rate and
trim your body to best possible maintenance of ketosis. It may lead to an optimal fat and
sugar burning and provide you the best possible weight loss result!
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The low-sugar, high-fat diet makes the body understand that from now on there is little
sugar available, but plenty of fat. This impulse should serve as an incentive for the organism
to recognise fat as an available, reliable and thus attractive source of energy. Under these
circumstances, the glycogen reserves in the body are completely used up after ap-prox. 1-2
days, which triggers the fat-burning ketosis.
Furthermore, the body is gently guided out of the diet phase by means of the increased
carbohydrate quantity in the fourth diet week. The body can now adjust to the more
carbohydrate rich everyday diet and reduce the risk of the JoJo effect and cravings.
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Stage 1: The onset of ketosis. In the first phase you lose an enormous amount of weight due to
the loss of water, which was previously bound to fat and glycogen.
Note: If you do not achieve rapid weight loss in the first phase, do not despair, everyone is
different. In the first phase, men generally achieve faster weight loss than women.
Stage 2: Getting used to ketosis. The water and the glycogen find a balance in the body, which
stops the weight loss for a certain time and can even lead to a short-term weight gain. Don't
worry, it's normal and temporary.
Stage 3: Complete adaptation to ketosis: After a few weeks, the body burns both fat and
carbohydrates and supplies the brain and other organs with powerful ketones. The subsequent
weight loss may be characterized by a wave-like downward trend. Weight loss phases may be
followed by stagnation phases with slight weight gains. Adjust to these natural developments.
Your advantage:
With a metabolism that is optimized for the rapid change between fat and sugar burning,
you can - taking into account a few rules of thumb - benefit from the numerous advantages
of ketosis. You can lose weight in the long term and continuously improve your health and
well-being. At the same time you can occasionally enjoy a glass of wine in a convivial
atmosphere, coffee & cake with your mother or pizza & pasta at a dinner with your partner.
This makes the AdaptiveKeto diet not only extremely efficient, but also suitable for everyday
use!
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1. Customized keto-recipes, which are perfectly adapted to your personal daily calorie
requirement, your current activity level and your weight loss target.
2. A diet plan that guides you through your ketogenic diet and tells you exactly, step-
by-step, what you should do to achieve great fat loss results!
3. A keto-guide that gives you a deeper inside into the ketogenic nutrition, with tips and
tricks on how to avoid the keto flu, or how to calculate your ketogenic macros and
how to eat after your ketogenic diet to maintain your weight.
The AdaptiveKeto Weight Loss System offers you everything you need to start your
keto diet by tomorrow!
Diet plan: Our AdaptiveKeto Weight Loss System includes a diet plan that guides you step-
by-step through all 4 phases of your 31 days ketogenic diet.
Customized meal plan: Our meal plan consists of 84 “easy to prepare” ketogenic diet
recipes based on the tasty German home cooking. All recipes will be customized to your
personal daily calorie requirements, your current activity level and your individual weight loss
target.
Keto-Guide: Our keto-guide provides you with important information, tips, and tricks you
need, to get the best possible result out of the ketogenic diet. You will learn how to trigger
ketosis and how to control and maintain it effectively. Our “10 after keto eating-rules” show
you how to eat everything you like, while maintaining sustainable weight loss even after your
keto diet. And much more…
These three things are absolutely crucial to your ketogenic weight loss success!
The AdaptiveKeto Weight Loss System gives you all you need to start your ketogenic diet by
tomorrow and to get the best possible health & weight loss results out of it!
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7 Medical disclaimer
Information, concepts, approaches and opinions, including text and graphics, contained in this e-book
are for informational and educational purposes only. These are not medical advices and are not a
substitute for medical consultation and treatment.
The user himself is responsible for the implementation of this information & concepts and should
obtain a qualified medical consultation before starting the diet.
The operator of AdaptiveKeto cannot be held liable for inaccuracies, misinterpretations and editorial
errors. The author or the operator cannot accept any liability for damages resulting from the use of the
information contained herein.
With the purchase of this info product you receive a single user license. Any kind of passing on,
copying of contents, completely or in extracts, as well as other forms of duplication are not permitted
without a written permission of the author. Please do not hesitate to contact us if you have any
questions regarding these regulations.
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