Our goal is to equip you with the knowledge and skills necessary to help you prepare for change and to make it as easy as possible for you to implement a low carb diet and lose weight.
This 59 page Toolkit and Journal offers 10 simple steps and a wide array of activities, top tips, recipes and meal plans to kickstart your journey toward successful weight loss today.
☑️ you will feel confident and ready to start a low carb diet
☑️ you will implement a low carb diet using the meal plan provided
☑️ you will achieve steady and sustainable weight loss
Interested in adopting a lower carb approach to support you to lose weight?
Already following a low carbohydrate diet and keen to understand more?
Keen on embracing a strategy that fosters accountability and incorporates journaling to help you to achieve your goals?
Interested in all things nutrition and just keen to know more?
This section introduces the 10-step weight loss plan. It guides you through the differences between low carbohydrate and ketogenic diets, highlights the advantages of weight loss, and explains how a low carb diet can assist you in reaching your goals.
The benefits of journaling and accountability are discussed and how these strategies can help you on your journey! We discuss the possible difficulties associated with a low carbohydrate diet and, importantly, offer solutions to help you overcome these obstacles.
Preview....
You kick off your 10 step plan by undertaking an activity to explore your hopes and expectations of dietary change. We encourage you to consider the challenges you might face and to consider how you can overcome these.
Preview....
Do you know what foods contain carbohydrate, protein and fats? We'll break it down for you with some examples...you might find some of them surprising!
There are lots of factors that influence the food choices we make and seeing them in black and white can be really helpful. Only then can you take action on addressing the influencing factors.
Using the food diary provided we encourage you to document everything you eat and drink for a week. A range of activities then help you to understand your current dietary patterns and plan the changes you could make.
Preview....
Establishing a daily routine can really help to increase the likelihood for success when making any changes to our diet or lifestyle. So we have designed an activity to help you think about your routine and any small changes that might help.
We discuss why it is important to stabilise blood glucose (sugar) levels and ways to achieve this stabilty.
Being healthy is not just about what you eat, it’s also important to include regular physical activity. We'll explore how you can accomplish this and encourage you to plan achievable activity goals for yourself. (Spolier alert: it doesn't have to involve a 2-hour gym session!
Preview....
A food list is provided of typically high carb foods and low carb or carb free alternatives to inform your shopping list.
We share lots of low carbohydrate or carbohydrate free swaps you can make to replace typically high sugar or carbohydrate versions.
This will help you to move towards being ready to implement the low calorie and low carb meal plan. We provide tables for you to track your low carb preferences.
This starter kit features 19 delicious recipes for breakfast, lunch, snacks, and dinner, all designed to be low in carbohydrates and calories.
We offer guidance on how to incorporate these into your daily routine, to help your transition to the low carb and calorie meal plan outlined in step 10!
Preview....
We've prepared two seven day meal plans low in carbs and calories to help you reach your weight loss goals.
The first meal provides an average intake of 1300-1500 calories and 90-100 grams of carbs daily. This plan serves as a great starting point for your weight loss journey.
The second meal plan provides an average intake of 1100-1200 calories and 58-72 grams of carbs per day. If your weight loss progress has plateaued on the first plan, this reduced-calorie option can help you refocus.
Preview....
Redeem the cost of this Toolkit against your first 1-1 coaching session with The Keto Dietitian.
Do you want to?
Have your questions answered
Receive individualised tips and advice
Agree an action plan with an expert dietitian
Have an accountability partner
Feel motivated and engaged to succeed
BSc (Hons), MSc, PhD, RD, FHEA
Hi, I’m Jen, a Consultant Ketogenic Dietitian, founder of theketodietitian.co.uk and Honorary Research Fellow and Visiting Lecturer at University of Plymouth, UK. I hope you found this starter kit helpful.
I have worked with ketogenic diet therapies throughout my career in both a clinical and research capacity. Firstly, in acute hospitals specialising in paediatric dietetics and ketogenic diet therapies and then academia, as a lecturer and researcher at the University of Nottingham and the University of Plymouth.
I am particularly passionate about supporting individuals to confidently undertake low carbohydrate and keto diets and helping them to achieve the best possible outcomes.
We go on this low carb or keto journey together!