Keto In A Nutshell
By reducing carbs in your diet and focusing on healthy fats and proteins, keto puts your body in a natural metabolic state called ketosis, where it burns its own fat for fuel, causing weight loss.
Taking supplement ketones (chemicals that your liver produces when it breaks down fats) found in our Keto Gummies, can help you lose weight on keto 3x faster.
<50g
Carbohydrates
100g
Protein
100g
Fats
1500
Calories
The AG Standard
Expected Weight Loss
4-Week Timeline
Week 1 - Ketosis
Your body enters ketosis from the reduction of carbs in your diet and flushes out stored carbs, water and fat.
Expected weight loss:
1-2kg
Week 2 - Metabolism
Ketone levels in your body begin rise, and your metabolism improves, increasing daily calorie burn.
Expected weight loss:
1-2kg
Week 3 - Hormones
Your sleep quality improves which balances hormones, eliminating stress related weight gain.
Expected weight loss:
1-2kg
Week 4 - Stubborn Fat
Your body now uses fat as its main source of fuel and stubborn areas of fat begin to disappear.
Expected weight loss:
1 - 2 kg
Sample Meal Plan
Keto Guide
A keto eating plan is designed to generate fast and sustained weight loss. We recommend doing the keto diet in 30-day cycles three times a year, on and off, with an optional 8-week diet once every 12-months.
For a comprehensive 30-Day guide, purchase our 30-Day Keto Plan eBook.
Drink
Supplements
Food
Snack (Optional)
Breakfast
Upon
Waking
Tall Glass of Water
2 Keto Burn+ Gummies
Intermittent Fast
Keto Bar
Lunch
Midday
/Afternoon
Tall Glass of Water
2 Keto ACV Gummies
Keto Recipe or Ready Meal
Keto Bar
Dinner
Evening
/Night
Tall Glass of Water
2 Keto Sleep+ Gummies
Keto Recipe or Ready Meal
Keto Bar
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-Keto Burn Gummies $99
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-Keto Burn Gummies $99
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FAQs
What Is Keto Diet?
The ketogenic diet is an eating pattern that includes a moderate amount of healthy fats, moderate amount of protein, and very little carbohydrates.
What is in the Keto diet?
The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds.
The diet typically emphasises the restriction of carbs i.e. bread, pasta, wheat, rice & potatoes.
This forces your body to switch from carbs to fat as it's primary fuel source.
What to eat on Keto diet?
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Is Keto diet safe?
The keto diet could cause low blood pressure, constipation or nutrient deficiencies if done incorrectly.
Keto is not safe for those with any conditions involving their pancreas, liver or gallbladder.
Always seek advice from your GP prior to starting any weight loss plans.
How does the Keto diet work?
In keto diets, where carbs are extremely limited, the body instead draws its energy from dietary fat and the body's fat storage, which produces ketone bodies.
Those ketone bodies then can be measured in the blood to see if ketosis —the act of the body burning up fat instead of carbs —has been achieved.
Who should avoid Keto?
Individuals with Pancreatic Disease: The pancreas is essential for fat digestion, and those with pancreatic conditions may struggle with the high-fat content of the keto diet.
Pregnant or Breastfeeding Women: Nutritional needs are higher during pregnancy and breastfeeding, and the restrictive nature of keto might not provide the necessary nutrients.
Individuals with Gallbladder Disease: Since the gallbladder helps digest fats, those without a gallbladder or with gallbladder issues may have difficulty processing the high-fat diet.
Athletes Requiring Quick Energy: Those who rely on quick, high-intensity bursts of energy may find the low-carb aspect of keto incompatible with their performance needs.
People with Kidney Disease: High protein and fat intake can put additional strain on the kidneys, making keto unsuitable for those with kidney issues.
Children and Adolescents: Unless prescribed by a healthcare provider for specific medical conditions, the keto diet might not provide the necessary nutrients for growing bodies.
Individuals with Certain Genetic Disorders: Specific genetic conditions can make processing high-fat diets difficult.
People with Severe Gastrointestinal Disorders: Conditions like Crohn's disease or severe IBS may be exacerbated by the high-fat content of keto.
Individuals with Severe Hypoglycemia: Those prone to hypoglycemic episodes may find it challenging to manage blood sugar levels on a keto diet.
How do you take Keto gummies?
Keto ACV Gummies
Best Time: Any time of day, as long as it's 10-30mins before eating.
Reason: The primary benefits of Keto ACV gummies revolve around improving insulin sensitivity and aiding digestion. Taking them before meals helps manage blood sugar levels and enhances the body's ability to metabolise food efficiently.
Keto Burn+
Best Time: In the morning before breakfast or before a fasted cardio routine.
Reason: Keto Burn+ is formulated to optimise fat burning and boost metabolism. It contains ingredients like green tea extract and L-carnitine, which are most effective when taken in the morning to kickstart your metabolism for the day and support energy levels during exercise.
Keto Sleep+
Best Time: Before dinner or right before bed.
Reason: Keto Sleep+ is designed to reduce cortisol levels and promote deeper sleep while supporting ketosis and fat burning throughout the night. Taking it in the evening helps maximise its calming effects and ensures a restful sleep.
By following this regimen, you can optimise the benefits of each supplement and support your ketogenic lifestyle more effectively.
Is Keto for me?
People Over 40: Those experiencing age-related metabolic slowdowns can benefit from the keto diet as it can boost metabolism and promote weight loss.
Individuals with Belly Fat: Keto targets visceral fat around the belly, reducing inflammation and improving overall health.
People with Slow Metabolism: By shifting the body to burn fat for fuel, the keto diet can enhance metabolic rate and efficiency.
Those Experiencing Stress: Keto stabilizes blood sugar levels, reducing cortisol spikes and managing stress effectively.
Individuals with Brain Fog and Low Energy: The ketones produced in ketosis provide a consistent energy source for the brain, improving mental clarity and sustained energy levels.
People with Energy Crashes After Lunch: Keto helps maintain steady blood sugar levels, preventing energy crashes often experienced after carb-heavy meals.
Individuals with Insulin Resistance or Type 2 Diabetes: The keto diet can improve insulin sensitivity and stabilize blood sugar levels.
People Looking to Improve Heart Health: Keto can increase HDL (good) cholesterol levels and reduce triglycerides.
Individuals with PCOS (Polycystic Ovary Syndrome): Keto can help manage symptoms by reducing insulin levels and promoting weight loss.
People with Epilepsy: The keto diet has been shown to reduce seizures in individuals with epilepsy.
Those Seeking Improved Athletic Performance: Endurance athletes may benefit from the sustained energy provided by ketosis.
Individuals with Chronic Inflammation: Keto's anti-inflammatory effects can benefit those with chronic inflammatory conditions.
What are carbohydrates I need to avoid?
Sugar:
Table sugar (sucrose)
High-fructose corn syrup (HFCS)
Honey
Maple syrup
Agave syrup
Coconut sugar
Brown sugar
Grains:
Wheat (bread, pasta, couscous)
Rice (white rice, brown rice)
Oats (rolled oats, oatmeal)
Barley
Quinoa
Millet
Corn (including popcorn)
Starchy Vegetables & Legumes:
Potatoes (white potatoes, sweet potatoes)
Sweet potatoes
Yams
Parsnips
Corn
Butternut squash
Beans (black beans, kidney beans, pinto beans)
Lentils
Chickpeas (garbanzo beans)
Peas (green peas, split peas)
Soybeans
Edamame
Fruits:
Bananas
Apples
Oranges
Grapes
Pineapple
Mango
Pears
Processed Foods:
Breakfast cereals
Granola bars
Crackers
Breads and pastries
Instant noodles
Packaged snacks (chips, pretzels)
Fast food items (burgers, fries)
Sweets and Desserts:
Cakes
Cookies
Pastries
Ice cream
Candy
Chocolate bars
Pies and tarts
Sauces and Condiments:
Ketchup
BBQ sauce
Sweet chili sauce
Teriyaki sauce
Hoisin sauce
Salad dressings with added sugars
When will I see results?
When following a keto diet, you can see weight loss results fairly quickly. Here's a general timeline:
First Week: In the initial phase, many people experience rapid weight loss, often 1-5 kg. This is mainly due to your body depleting its glycogen stores.
First Month: After the initial drop, weight loss tends to slow down but remains steady. Typically, you can expect to lose around 0.5-2 kg per week.
Long-Term: Over the course of several months, continued weight loss can be expected if you maintain the diet and remain in a caloric deficit. Results vary based on individual factors such as starting weight, metabolism, and adherence to the diet.
It's important to note that individual results may vary, and factors like exercise, sleep, and overall health also play a significant role in weight loss. Always consult with a healthcare provider before starting any new diet plan.