GUYANA

4 Weeks Beginner’s
Keto Meal Plan BY: KEISHA HARRY LYMERICK

FACEBOOK: KETO LIVING GUYANA

INSTAGRAM: @KETOLIVINGGUYANA
 Hello My K.L.G
Ketoers
I applaud you for
taking this first step
in your
healthy lifestyle.
Months from now you
will thank yourself.
You don't have
to go fast, you just
have to
GO.
The key is to never give
up. Everyone has bad
days, pick yourself up
and keep going.

Regards
Keisha Lymerick
 Beginners Meal Plan

DISCLAIMER
This is not medical advice.

Whether genetic or environmental, it should be noted that food intake, rates of metabolism and
levels of exercise and physical exertion vary from person to person. No individual result should
be seen as typical.

The information, including but not limited to, text, graphics and other material, contained in this
meal plan is for educational purposes only. The content is not intended in anyway as a substitute
for professional medical advice, diagnosis or treatment. Always seek the advice of your physician
or other qualified health care provider with any questions you may have regarding a medical
condition or treatment and before undertaking a new health care regimen, and never disre-
gard professional medical advice or delay seeking it because of something you have read in this
plan.

Our advice cannot replace the advice of a trained medical doctor. The information you are
presented has not been reviewed by a registered dietician, or any other health professional. It is
based on personal experience.

It is your responsibility to work directly with your physician before, during and after seeking di-
etary information.

If you choose to follow any information provided without the prior consent of your physician,
you agree to accept full responsibility for your decisions and to hold harmless Keto Living Guyana
and it’s agents any liability with respect to injury to you or your property arising out of or con-
nected with your use of the information discussed.

@ketolivingguyana 2020
 Beginners Meal Plan

THE BENEFITS OF THE KETO DIET

Weight Loss and Decreased Appetite

The keto diet is extremely successful in achieving weight loss, that’s why it is so popular. The reason it
does this so well, is because the diet decreases appetite while giving your body better access to its fat
stores. So you put less food in your body and burn more of the fat you already have stored up.

Improved Insulin Sensitivity and Stable Blood Sugar

Insulin resistance is a chronic condition that often precedes type 2 diabetes, and can be dangerous if left
uncontrolled. When you are insulin resistant, your cells are less sensitive to the insulin in your blood,
which forces your pancreas to secrete more insulin in order to manage blood glucose levels. The keto
diet has a profound impact on how your body manages insulin, and can even reverse insulin resistance.

Lower Blood Pressure

Obesity and an inactive life style are major contributors to high blood pressure. Losing weight with keto
and improving your insulin sensitivity can help you lower it significantly. Adding some exercise to your
life style will help even further.

Improved Cholesterol Profile and Lower Triglycerides

Sticking to a well formulated ketogenic diet is an effective way to improve your cholesterol profile, bring-
ing the good cholesterol (HDL) up and lowering the bad cholesterol (LDL) and overall keeping cholesterol
levels stable. Triglyceride levels also tend to go down on keto.

Increased Energy
Although, during the adaptation phase you might end up feeling tired, this feeling is likely to be replaced
by an increase in energy levels, which will help you stay more active and get more things done. This is be-
cause your blood sugar levels are now stabilizing (you’re no longer experiencing crashes after high-carb
meals), and also because ketones are a very efficient energy source, once your body adapts to them.

Improved Concentration and Focus

The brain needs small amounts of glucose to function, but for the remaining part of its energy needs, it’s
more than happy to use ketones. Most people notice improved concentration, which leads to higher
productivity.

@ketolivingguyana 2020
 Beginners Meal Plan

Keto Flu & The Adaptation Phase

The keto flu usually lasts two or three days, but sometimes up to a week and can be an
unpleasant experience. It is not an actual flu or illness, but actually the result of your body
switching gears and learning to burn fat for fuel instead of glucose. Its symptoms vary from
person to person and some of them might last longer than others but in general they
include fatigue, brain fog, insomnia, restlessness, headaches, a metallic taste in your mouth
and an overall just feeling down.

Many of the keto flu symptoms are related to a loss of electrolytes when starting the diet.
These electrolytes are flushed from your system at a higher than usual rate as your body
retains less water causing frequent urination during adaptation.

Keeping your electrolytes in check will help make the keto flu more bearable. You can
supplement with sodium and magnesium and should be eating potassium rich foods
(e.g. avocadoes and broccoli) to replenish what is being lost. You should also be using
two and a half litres of water every day. For immediate relief, a quarter to half teaspoon
of salt in a glass of water will likely help you feel better.

@ketolivingguyana 2020
 Beginners Meal Plan

MEAL PREPARATION
Being prepared, is the recipe for success!

One of the most challenging aspects of the ketogenic life style is finding the time
to cook constantly. This is more true for working people. There aren’t many keto
friendly fast food options here in Guyana. And especially when you are trying to get
your weight down you want to make sure every ingredient is keto friendly. When
you get hungry it’s important to have a keto option ready. Thats why meal prep is so
important.
I make it a practice to bake meats for the week on Sundays. I also prepare stir fried
vegetables to last up to three days. A different day of the week may work better
for you however this is an important habit to acquire if you live a busy life but you
are serious about your weight loss goals.

WHY DO MEAL PREP?

1. Meal Prepping Improves Your Time Management- Better management of

your meals will allow you to better manage your time throughout the day.

2. Win the Mental Game - By preparing your nutritional intake for the entire week
you are mentally preparing yourself for a successful week. Thinking about your
food, what you are going to eat, and when you are going to eat it are tasks that
have already been completed. By conquering the mental aspect of your nutritional
plan you can steer your mental focus towards your other task each day and stand
victorious each day, knowing you are winning the mental battle.

3. Meal Prepping Will Help You Stay on Track - By having your meals
prepared and divided into their specific portions, you will be more likely to stay on
track with a healthy eating lifestyle.

4. Meal Prepping Saves You Money- Preparing your food ahead of time is go-
ing to save you both time and money. Meal prepping will allow you to lose more
weight around your belly rather than your wallet.

@ketolivingguyana 2020
 Beginners Meal Plan

TIPS FOR LIVING YOUR BEST KETO LIFE

• Remember keto is a low carb, medium protein, high fat diet. Use this as a guide
for all your meals.

• Eat as much as you NEED to, as long as it sticks to the rules of keto. But eat only
when you are hungry, listen to your body.

• Use bullet coffee for/with breakfast in the morning. This will control the
hunger and cravings well into the day.

• All meals should be cooked using either butter, avocado oil or coconut oil.

• Tea can be used alongside any meal.

• Avoid cows milk. Unsweetened almond milk or other low carb milks can be
used as alternatives.

• For your beverages and baking, avoid cane sugar, use only healthy sweeteners
that won’t spike your blood sugar level.

• You can drizzle olive oil over meals before eating to increase the fats.

• If you find any meal on the plan which you prefer, then use it as much as
you like. all the meals are keto approved.

• Drink atleast two (2) liters of water a day.

• Increase your salt intake to replace sodium being lost while adjusting to the diet.

@ketolivingguyana 2020
 Beginners Meal Plan

INTERMITTENT FASTING GUIDE

If you have been following the diet strictly, you should be ready to start intermittent fasting
by week three
(3). You should not start before week three (3) especially if you are new to the diet. Allow
your body time to adjust to this new way of functioning and most importantly, listen to
your body. Once you are no longer constantly feeling hungry then you are ready.

What really is intermittent fasting? Intermittent fasting is the act of, restricting eating, to a
specific set of hours of the day, then fasting for the remainder of that day. A day refers
to a full twenty-four (24) hour period.

Intermittent fasting is relatively easy on keto because your cravings are almost non- existent. The
fasting is easier because you don’t feel the urge to be constantly eating. Combining Keto,
with Intermittent fasting will ramp up the speed of your weight loss and get you closer to
your goal.

For you our Keto Living Guyana Ketoers, a 16:8 fast is recommended. That means you will
fast for 16 hours and eat during the remaining 8 hours of the day. Your suggested fasting
period will run through the night to make it even easier. You’ll lose weight in your sleep.
So you should have breakfast at 7:00 am in the morning and have lunch by 3:00pm. For
the remainder of the day you should not consume anything other than water or tea (no
milk added).

Rules for Intermittent Fasting:

1. Do not start before week three (3)

2. Try to fast for a full sixteen (16) hours
3. Listen to your body, if you get extremely hungry break your fast
4. Do not fast for more than five (5) days a week

@ketolivingguyana 2020
 Grocery List
Veggies Dairy Meat
Bora Chicken
Cheese (mozzarella,
cheddar, parmesan)
Cabbage Pork
Pak Choi Cream Cheese Beef
Cauliflower Heavy cream Bacon
Broccoli Ham
Un-sweetened
Egg plant Almond Milk Sea food
lettuce Sausages
Cucumber Additives
Tomatoes
Stir Fry Sauce
Celery & Shallot
Tomatoe Sauce

Creamy Alfredo
Flours Available at
Read ingredients and pick lower
carb options in these items.

Almond flour
Greens Markets
Coconut flour Fats
GMC (Guyana Market-
ing Corp)
Butter
Eggs Supermarkets
Sweeteners
Oils (coconut & olive oil)
Import
Truvia Avocado
Available
Nut Butter
Everywhere
Stevia, Monk Fruit,
Erythriol Mayonnaise
Sweeteners Lard or Gee

@ketolivingguyana 2020
 Beginners Meal Plan

Wee
eekk 1
Breakfast Lunch Dinner
Sunday

Scrambled eggs with sausages or Stir Fried Cabbage and Pak-Choi Stir Fried vegetables with two
bacon, and grated cheese on top with Baked Chicken boil eggs and cheese.

Breakfast Lunch Dinner

Monday

Egg Omelet with bacon and cheese Baked Chicken with stir Fried Bora Baked Fish in cheese Sauce
filling in coconut milk

Breakfast Lunch Dinner

Wednesday Tuesday

Two boiled eggs with avocado and Baked beef with stir Fried broccoli Baked Fish in cheese Sauce
cheese to your liking. or Pak-Choi

Breakfast Lunch Dinner

Lettuce wrap with mayo and salad Stir Fried Egg Plant with curry Stir Fried Egg Plant with two boil
dressing containing any meat of chicken in coconut milk eggs and cheese.
your Choice
Thursday

Breakfast Lunch Dinner

Stir Fried Vegetables with tuna and Baked Chicken with Stir Fried Stir Fried Mackerel with lettuce
avocado Cabbage and boil eggs and tomatoes

Breakfast Lunch Dinner

Friday

Baked Cabbage wrap with ham Loaded salad with lettuce, chicken, Scramble Eggs with Cheese
and cheese filling and tomato bacon, eggs, tomatoes, avocados
sauce topping and cheese topping.
Saturday

Breakfast Lunch Dinner

Egg Casserole with meat of your Keto Fry Chicken in egg batter, fried Egg Casserole with meat of your
Choice in coconut oil and butter. Served Choice
with Cauliflower Mc & Cheese

@ketolivingguyana 2020
 Beginners Meal Plan

Wee
eekk 2
Breakfast Lunch Dinner
Sunday

Egg muffins baked with cheese and Stir Fry Calaloo with baked fish in Boil eggs or Bake Fish with lettuce
sausages served with avacados cheese and garlic sauce salad served with mayo or salad dress-
ing

Breakfast Lunch Dinner

Monday

Stir Fried Vegetables with tuna Lunch casserole baked with veg- Two boil eggs with cheese
etables, tomato sauce, eggs,meat,
then topped with cheese.

Breakfast Lunch Dinner

Wednesday Tuesday

Keto smoothie made with av- Baked chicken with fried Pak- Vegetable soup
ocados, heavy cream, coconut oil, Choi and avocados
celery, coconut milk

Breakfast Lunch Dinner

Keto pancakes made with almond Beef and Broccoli in alfredo Scramble eggs with cheese or a
flour served with cheese or nut sauce smaller portion of left over beef
butter and broccoli
Thursday

Breakfast Lunch Dinner

Boil eggs with avocado and Stuffed chicken breast with Stuffed chicken breast with
cheese, mayo or salad dressing vegetables and cheese(Baked or vegetables and cheese(Baked or
Fried) served with avocados Fried)

Breakfast Lunch Dinner

Friday

Keto pancakes made with almond Stir Fried Bora in coconut milk Keto smoothie made with avo-
flour served with stir fried tuna served with any meat of your cados, heavy cream, coconut oil,
Choice celery, coconut milk
Saturday

Breakfast Lunch Dinner

Loaded salad with lettuce, Alfredo chicken breast with broc- Two boil eggs with cheese
chicken, bacon, eggs, tomatoes, coli and Pak Choi
avocados

@ketolivingguyana 2020
 Beginners Meal Plan

Wee
eekk 3
Breakfast Lunch Dinner
Sunday

Scramble eggs with meat of your Pan fried egg plants served with Fried eggs with cheese
choice curry chicken in coconut milk

Breakfast Lunch Dinner

Monday

Boil eggs with tuna and cheese BBQ Pork Ribs or any other meat Lettuce salad with eggs and
of your Choice with Stir Fried sausages
Vegetables

Breakfast Lunch Dinner

Wednesday Tuesday

Egg casserole baked with veg- Baked Egg Plant in tomato two boil eggs with cheese OR a
etables and meat of your choice sauce,meat and cheese smaller portion of the baked
egg plant

Breakfast Lunch Dinner

Baked Cabbage Wraps with meat Baked Cabbage Wraps with meat Scramble eggs with sausages and
and cheese filling and tomato and cheese filling and tomato cheese
sauce topping sauce topping
Thursday

Breakfast Lunch Dinner

Sausage Stew in tomato Stir Fried Bora in coconut Keto smoothie made with av-
sauce and coconut milk milk served with any meat of ocados, heavy cream, coconut oil,
served with vegetables your Choice celery, coconut milk, sweetener

Breakfast Lunch Dinner

Friday

Keto pancakes served with Cauliflower Fried Rice served

cheese or nut butter with any meat of your Choice Two boil eggs with cheese
Saturday

Breakfast Lunch Dinner

Stir fried Pak Choi with boil Vegetable Soup with Baked Vegetable Soup
eggs and avacodos Fish

@ketolivingguyana 2020
 Beginners Meal Plan

Wee
eekk 4
Breakfast Lunch Dinner
Sunday

Baked strip chicken in tomato sauce with Vegetable soup

Egg Omelet with vegetables and
cheese and vegetables
cheese filling

Breakfast Lunch Dinner

Monday

Lettuce wrap with tuna and cheese Fried seafood in egg batter, fried Fried eggs with cheese
filling in coconut served with mash cauli-
flower

Breakfast Lunch Dinner

Wednesday Tuesday

Keto pancakes made with almond Stir fry Calaloo and baked fish Baked Fish in cheese Sauce
flour served with cheese or nut in garlic and cheese sauce
butter

Breakfast Lunch Dinner

Keto smoothie made with avo-
cados, heavy cream, coconut oil,
celery, coconut milk
Thursday
BBQ Pork Ribs or any other meat
Vegetable soup
of your Choice with Stir Fried
Vegetables

Breakfast Lunch Dinner

Egg Muffins baked with sausages, Stir Fry Bora in coconut milk Fried eggs with cheese
cheese and vegetables served with meat of your
choice

Breakfast Lunch Dinner

Friday

Stuffed, then baked avocados with Stir Fry vegetables in Alfredo Keto smoothie made with avo-
egg, sausages or bacon and veg- sauce with boil eggs cados, heavy cream, coconut oil,
etables filling, topped with cheese celery, coconut milk, sweetener
Saturday

Breakfast Lunch Dinner

Keto pancakes served with Cauliflower Mc and Cheese Scramble eggs with
fried sausages in tomato served with Keto Fry Chicken sausages and cheese
sauce

@ketolivingguyana 2020
 Beginners Meal Plan

MEAL PLAN SUPPORT GROUP

Please join the support group on Facebook, “K.L.G Ketoers Meal Plan Support Group”.
This will be a private group for our meal plan users.

This group will serve as a support base where we all can connect, share our weight
loss journeys and stories, motivate each other, compare meals, learn more about the
diet and basically be our brother’s and sister’s keepers on the road to healthier lives.

There will also be challenges and prizes dedicated specially for our KLG meal plan sup-
porters in the group.

Best wishes to you as you Keto on Guyanese style!!

@ketolivingguyana 2020