Monthly Plan

Monthly Plan (4 Weeks)

The monthly plan builds consistency, tracks progress, and adjusts for keto adaptation and fat loss.

Week 1: Initiation

• Goal: Start keto + 16:8 IF, adapt to low carbs, establish exercise routine.
• Diet: Follow daily meal plan strictly (20–50g net carbs). Use ketone strips to confirm ketosis (0.5–3 mmol/L by day 3–7).
• Exercise: Focus on strength training form; keep HIIT light (e.g., jog/walk intervals at 50% effort).
• Electrolytes: 3–5g sodium, 1–2g potassium, 300–400mg magnesium daily to prevent keto flu.
• Tracking: Weigh on day 1 (baseline, ~300 lbs), measure waist, log food in MyFitnessPal.
• Detox: Prioritize 1–2 servings/day fermented foods (e.g., ¼ cup sauerkraut) for gut health.

Week 2: Adaptation

• Goal: Deepen ketosis, increase exercise intensity, monitor energy.
• Diet: Same as week 1. If hungry, add 1 tbsp fat (e.g., olive oil) to meals, staying within 2,500 kcal.
• Exercise: Increase HIIT intensity (e.g., 60–70% effort) if energy allows; maintain strength training.
• Lifestyle: Ensure 7–9 hours sleep; add 5 min meditation if stress rises.
• Tracking: Weigh weekly. Expect 5–10 lbs loss (mostly water). Log energy levels.

Week 3: Optimization

• Goal: Refine routine, address keto flu or fatigue, boost detox.
• Diet: Assess carb tolerance; if ketosis is stable, test 40–50g net carbs (e.g., add ½ cup raspberries). Include 3–5 servings/week cruciferous vegetables (e.g., broccoli).
• Exercise: Full HIIT intensity (30 sec sprint, 90 sec walk). Add 1 set to strength exercises if comfortable.
• Electrolytes: Adjust based on symptoms (e.g., increase sodium if dizzy).
• Tracking: Check ketone levels. Log workouts (reps, weights) to track strength gains.

Week 4: Evaluation

• Goal: Assess progress, adjust calories/macros, plan next month.
• Diet: Evaluate hunger and satiety. If weight loss <0.5 kg, reduce fat by 10g/day (~100 kcal). If fatigued, try 14:10 IF.
• Exercise: Review performance; aim for 5–10% increase in weights or HIIT speed.
• Detox: Confirm 3–4L water/day, 20–25g fiber, and fermented foods.
• Tracking: Weigh, measure waist. Expect 2–4 kg total loss (1–2 kg fat). Consult doctor for bloodwork (lipids, glucose).

Monthly Milestones:

• Weight Loss: 2–4 kg fat, 5–10 lbs total (water + fat).
• Health: Improved energy, reduced hunger, better digestion (from fiber, fermented foods).
• Habits: Consistent fasting, exercise, and sleep routines established.