Welcome

You've decided to engineer your nutrition instead of guess at it. That's the work. You don't have to be perfect, and you don't have to white-knuckle this. The program is built to do the heavy lifting for you, and your job is to follow the structure while your body learns the new fuel system.

A few minutes here saves you weeks of confusion later.

What you get from this program

A 12-week protocol that turns keto from a diet into a system. You'll know what to eat, when to eat it, what to log, and what to ignore. The Planner lays out your week in five meal rows across seven days. The Trackers watch the few numbers that actually matter. The Knowledge tab holds the deeper handbook when you want to understand why.

When the program works, three things shift. Your appetite calms down. Your energy stops swinging through the afternoon. And the scale starts moving in a direction you don't have to fight for.

Why it's set up this way

Keto is a fuel shift. Your body normally runs on glucose. When you lower carbs and hold protein steady, your liver starts making ketones from fat, and your brain learns to use them. That changeover takes one to two weeks, and most of what people call "keto flu" is really the changeover bumping into low electrolytes.

That's why this program runs in phases. Phase-In is weeks one to four — the transition. Main Plan is weeks five to twelve — steady state, where progress compounds. The earlier weeks are about staying calm while your engine rebuilds. The later weeks are where the gains show up.

If you treat week one as the verdict, you'll quit before the engine starts running.

Three guiding principles

Fat is the lever. Carbs stay low, protein stays controlled, fat is what you tune to feel full and energised. The 5:5:1 ratio gives you the rough shape — for every 5 grams of fat, you can have up to 5 grams of protein and up to 1 gram of carbs.

Electrolytes from day one. Sodium, potassium, and magnesium need to go up the moment carbs come down. Most early symptoms — headache, fatigue, foggy thinking, cramps — are an electrolyte problem wearing a keto costume.

Week one is transition, not result. The first scale drop is mostly water from depleted glycogen. Don't celebrate it, don't fear it. The real signal comes from weeks three onwards, when your appetite steadies and your energy holds across the day.

Dig deeper, then take the first action

The full Fundamentals handbook lives in the Knowledge tab. It expands on the mechanism, the safety considerations, the week-by-week pattern, and the supplement protocol. You can read it now or come back to it when something specific comes up.

For now: tap Mark complete below. That unlocks your Planner, Trackers, Recipes, Journals, and Strategies. Your first action is in the Planner — pick three breakfasts and three dinners for week one. The recipes are already structured for you. You're not designing anything. You're just choosing.

You've already done the hardest part. Let the system do the rest.