(Uf Your Beginner's Guid to the Keto Diet Bonus Nutrition Content J 1 Bonus Ketogenic { Recipe Ideas Including Macros and J rition Guidelines wi : ]Terms and Conditions Limited License We own or license from third parties all righ's, title and interest (including copyrigh|, designs, trademarks and other intelectual property righ!s)in all BodyBoss material, which includes digital products such as PDF downloads and physical products (‘Material’), and in all of the content mace available on or through the Material, which includes text, taglines, graphics, images and logos (*Conten!*). 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You acknowledge and agree thal, when parlicipating in any diel program, or when using any diet products, there are no guarantees as lo outcomes and individual results may vary. Our methods of weight loss are no! intended to convey any warranty, either expressed or implied, as to outcomes, promises or benefis. Given the disclosures and disclaimers by us, you assume the risk and responsibility for any such results or outcomes. If you experience any discomfort, pain or unusual resulls during @ diel program, you should, Immediately cease the program and associated products and seek the assistance of a medical praciitioner. Inthese Terms, ‘we’, us" and four’ means Supernova Ple. Lid. (a company registered in Singapore, having iis registered office al 20 Marlin Road, #10-01 Seng Kee Building, Singapore 239070), our related eniities ‘and, where appropriate, our directors, olher officers, managers, employees, shareholders, affiliates, agents, contractors and licensors. bodyboss 2What is the Ketogenic Diet? The ketogenic diet is a low-carb, high-fat diet. It puts your body in a metabolic state called ketosis where the body uses fat as a primary fuel source (instead of carbohydrates). When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. What are the key benefits of Keto? yy Significant Weight Loss Reduction in Appetite BB More Balanced Blood Sugar Levels Higher Energy and Focus bodybossHow do you get to Ketosis? The state of ketosis is achieved through drastic reduction of your carbohydrate intake and replacing it with fat. When you're eating strictly keto-friendly foods, your body can enter a state of ketosis in one to three days. Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies. Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate, The Keto Food Pyramid @ Baw BBO mm OS bodyboss 5What to Expect Weight Loss and Suppressed Appetite A ketogenic diet is an effective way to lose weight and lower risk factors for disease. In many cases the diet is so filling and appetite suppressing that you can lose weight even without counting calories or tracking your food intake. Keto Flu While your body adapts to the ketogenic diet, you may experience a bunch of symptoms often referred to as the keto flu. It is usually over within a few days. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. Increased Focus & Energy When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. Ketones are an extremely potent fuel source for your brain and therefore, long-term ketogenic dieters often report increased clarity and improved brain function. Digestive Issues You might experience digestive issues, such as constipation or diarrhea, when you first switch to a ketogenic diet. Try to be mindful of different foods that may be causing digestive issues. Also, make sure to eat plenty of healthy low-carb veggies, which are low in carbs but still contain plenty of fiber. bodyboss 6Tips for Success Coconut Oil Eating coconut oil can help you get into ketosis as coconut oil contains fats called medium-chain triglycerides (MCTS) VY Exercise Being more active can help you get into ketosis Intermittent Fasting Another way to get into ketosis is to go without eating for several hours. In fact, many people go into mild ketosis between dinner and breakfast. Some Risks You Should Know If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet. Those with epilepsy should also consult their doctor before using this as part of their treatment plan. No carbs... ever? It is important to significantly reduce your carb intake initially. After the first 2-3 months, you can eat carbs on special occasions — just return to the diet immediately after. Protein Intake Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit. bodyboss 7bodybossKetogenic Food Cheat Sheet &X Big No No’s! * Sugary Grains or Fruit Beans or Root Veg Foods Starches Legumes orTubers Sod, smoothies, Wheat-based —‘Mlfruh 20 gas kidney Potatoes, sweet fruit juice, cakes, products, rice, of be ‘os like beans, lentils potatoes, carrots, icecream, ele. pasto,cereal etc, °F PerTeslike — ickbeas ele." parsnip, el Low-Fat or , Unhealthy Sugar-Free Diet Products Condiments Fats alcohol Diet Foods These are These often Limit your intake Alcohol can throw Often high in highly processed containhigh of processed yououtofkefosi, sugar alcohols, andare offen high omounis of sugar vegetable ail, ‘due fohigh carb’ which can affect incarbs.andunhealthy fat. mayonnaise, etc. content atone lovels v Yes Yes Yes! “ Fatty Meat Full-Fat Nutsand Hard-Boiled 90% Dark or Fish Cheeses Seeds Eggs Chocolate Low-Carb Full-Fat Strawberries Celery with Milkshakes* Yogurt** withCream Salsa & Guac * Low-Carb Milkshake with almend milk, cocoa powder and nut butter ‘at Yogurt with nut butter and cocoa powder bodybossA Ca Ce ose erated Oreo RCrty Greek Yogurt & Strawberries MAINS Ree eC oa aeerrs SC MeC Cee c) Finger Lickin’ Chicken & Slaw eee ees ETc erent eel ae ets emerge Sete bodybossLow-Carb Eggy Muffins BREAKFAST o of "ow ‘tan 192 5 1 18 1 3 Prop Time 10 mins Cook Time 25 mins Serves 3 Serving Size 2 muffins Ingredients 3 tsp nut oil of choice Ye red bell pepper, sliced into thin strips 6 free-range eggs 2 cups (60g) fresh baby spinach, rinsed and roughly chopped % cup (75g) ham, diced into 1m cubes Yetsp salt Ya tsp garlic powder Method 1. Preheat your oven to 380°F / 180°C 2. Using your nut ol ightly grease a 6 hole muffin tin 3. Ina large bowl, whisk together the eggs before adding in the remaining ingredients 4. Make sure the mix is well blended before spooning evenly into each muffin hole. 5. Pop inthe oven and cook for approx 25 minutes, until set in the middle, Don't know if they're cooked thoroughly? - Insert a toothpick into the middle of the muffin and if it comes out clean, your muffins are cooked! I you're left with residue on the pick, cook for a further 5 minutes and repeat with a clean toothpick 6. Enjoy two for a healthy breakfast and save the rest for later! bodybossAwesome Omega Toast BREAKFAST oe ge oe 4229 23 «40 4 2 PrepTime2imins Cookie’ mine Serves Serving Sze 2906 bodyboss Ingredients 2sslices low-carb bread 4 slices smoked salmon J avocado, peeled and cored Su Pepper, to taste oflime Method 1. Toast the bread to preferred toastiness and spread with avocado (mashed or sliced, i's your call). 2. Top the toast with smoked salmon. Finish with « squeeze of ime juice and a pinch or two of pepper. 4. Eat up and congratulate yourself on all the brain-boosting omega-3 you're having! 2| | Greek Yogurt & Strawberries BREAKFAST cogs eas eerste bodyboss o | 20519 12 6 2 4 Prep Time 3 mins Cook Time 0 mins Serves 1 Serving Size 200g Ingredients Yi cup strawberries 125g full-fat greek yogurt Method 1. Wash strawberries thoroughly and halve. 2. Serve together with greek yogurt and enjoy! BVeggie Bake ‘N’ Eggs MAINS ten GT oS 34400¢«SS 29 7 1 2 Prop Time 10 mins ‘Cook Time 20 mins Serves 2 Serving Size 310g Ingredients 4 large eggs % cup (65m) full fat cream Yetsp salt Yétsp black pepper cup (125g) diced vegetables (choose any of the following: asparagus, baby spinach, peppers, broccoli, garlic, onions, zucchini) 2 thsp ful fat cottage cheese tsp nut oi 1-2 tsp fresh minced herbs (basil, rosemary, thyme or parsley), optional bodyboss Method 1 Preheat oven to 3756/1906, then put two & ounce (249 m)) ramekins on a baking tray Pour eggs, milk sal, and pepper into « bow! and whisk thoroughly. Measure % cup of mixed veg into each ramekin, Add cottage cheese and herbs {optiona’) on top. Pour in the eggs, leaving half an inch at the top for the eggs to rise in the oven, Place the tray in the oven and ook for 18-22 minutes. When done, eggs should be nice and puffed up, golden on top, and not jiggly Take out of the oven and dig in while warm! 4Tender Thai Beef Salad MAINS. ce gE 555 17 38 39 5 8 Prop Time 3 mins Cook Time 3 mins Serves 3 Serving Size 350g Ingredients 1 tbsp lime juice % garlic clove, crushed Ya tosp fish sauce 1%; thsp sesame oil Ys tsp tamari 1 tsp of fresh ginger, finely grated 1 cucumber, halved lengthways, thinly sliced on diagonal 0.75ll (340g) beef sirloin steak 0.25ib (1009) cherry tomatoes, quartered Ys red onion, halved, cut into thin wedges ‘long fresh red chili, deseeded, thinly sliced lengthways ‘Small handful mint leaves, large leaves torn ‘Small handful cilantro, leaves only ‘Small handful Thai basil leaves, large leaves torn % cup (65g) toasted peanuts, coarsely chopped 4 handfuls baby kale, torn into small pieces 1 tbsp nut oil of choice bodyboss Method 1 For the dressing, whisk together lime juice, garlic, ish sauce, sesame oil, tamarri, and ginger in a pouring jug. Place the beef in a bowl and cover with half of the dressing. Cover with plastic wrap and leave in fridge to marinate for 2 hours, turning the meat occasionally Preheat nut cil in a pan en high end cook steak to your liking; 2-3 minutes on each side for medium. Remove the steak from the heat and let it rest on a plate for 10 minutes, covered with fal Meanwhile, toast your chopped peanuts by placing them ina preheated pan on medium-high heat for 15-20 minutes or until they are golden brown, Make sure to stir them often with a spatula! Next, toss the remaining salad ingredients in a large bowl with the remaining dressing, then plate up. Slice the beef against the grain and add to the salad, along with a sprinkle of peanuts. Enjoy those zesty Thai flavors! 6Finger Lickin’ Chicken & Slaw MAINS. bodyboss 309 10 «729 4 Prep Time 10 mins Cook Time 10 mins Serves2 Serving Size 3409 Ingredients 2 pieces skinless chicken breast (or chicken thigh) 2 sp sesame oil Salt and pepper, to taste 2'sp sesame seeds 4 scallions ¥; (150g) chinese cabbage 1 cup (100g) sugar snap peas Ya fresh chil ‘lime, juice only 1 bsp tamari V5 thsp nut oil of choice Methed 1. Butterfly each chicken breast. Rub chicken, with nut oil and season with salt and pepper. 2. Cookin a skillet over high heat for approximately § minutes each side, or until cooked through and golden, 3. Meanwhile, whisk together lime juice, tamari and nut oil of choice. in a large bowl. Add slaw ingredients and gently toss. 4, Once your chicken is cooked, remove from heat and cut into medium strips. 5. To toast your sesame seeds, sprinkle them, into the skillet over high heat and cook, stirring often, until fragrant and golden, Remove from heat and sprinkle onto chicken. Plate up the slaw, top with chicken and enjoy! 16Traffic Light Scramble MAINS tor aN 238 7 7 15 1 5 Prop Time 5 mins Cook Time 5 mins Serves Serving Size 290g Ingrodionts 2eggs 45 tosp nut oil of choice Pinch of chil lakes Ys cup (15g) baby spinach Handful cherry tomatoes, halved roasted bell pepper, finely chopped 1 thsp grated Parmesan cheese Pinch of salt Pepper, to taste Chopped parsley, optional 1 slice low carb bread, optional bodyboss Method 1 Crack eggs info @ bow! and whisk with salt Uniil frothy. Heat nut oil in skillet on medium/high heat. Toss in spinach and chili flakes and cook, stirring occasionally, until spinach is almost wilted Add in the chopped tomato and bell pepper and cook for another 30 seconds. ‘Add the eggs and cook for another 30-60 seconds, string continuously, until egg is almost soft-cooked. Remove from heat, add cheese and stir together Plate up and garnish with parsley (optional) and add some pepper. Serve on low-car’s bread if you plan to do a hard workout within the next few hours vCheese SNACKS ‘o oo ca o "O 204 «0 7 4 0 0 Prep Time 0 mins Cook Time 0 mins, Serves Serving Size 50g Ingredients 1802 / 50g high-fat cheese (e.g. Gouda, Cheddar, Gruyere, Feta, Brie) bodyboss Walnuts o 35 “s 325 “o 3 Prep Time 0 mins Serves 1 Ingredients Ye cup walnuts SNACKS Cook Time 0 mins Serving Size 65gCreamy Avo Dip with Celery SNACKS ten” St ‘o ‘° 2860 28 4 7 2 Prep Time 10 mins Cook Time 0 mins Serves 2 Serving Size 2109, Ingredients ripe avocado 2 tbsp nut oil, plus more for serving Ys tbsp tahini 1 tbsp lime juice ¥% clove garlic, peeled Sali and pepper, fo lasie Pinch of cumin 1 tbsp finely chopped cilantro leaves, optional Red pepper flakes, optional Yimedium celery Methed 1. Ina food processor, pulse nut oil tahini, lime Juice and garlic unl nice and smooth, Addl salt, pepper, cumin, and avocados and pulse for a few more minutes until siky smooth, 2. Spoon into a dish and garnish with cilantro and red pepper flakes, along with « dash more oil. Enjoy with sliced celery sticks! bodyboss 19Oh-So-Creamy Feta Dip and Cucumber SNACKS cwoues cuss aorta rase—avean Ingredients oC Bs 4 BO OT medium cucumber 1 cup (250g) Greek Youur, ful fat % cup (16g) crumbled feta 2 tbsp nut oil 1 sp dried dill Salt and pepper, fo laste Prep Time 3 mins Cook Time 0 mins Serves Serving Size 285g Methed 1. Prepare cucumber by washing and slicing into sticks for dipping 2. Combine greek yogurt with feta cheese, nut oil, andl dill. Mix until smooth, Season to taste. bodyboss 20© f WP @BodyBossMethod bodyboss Cee Ce cet ee ee ee