AdaptiveKeto’s 31-day weight loss system is your step-by-step guide to a successful keto diet. You will be guided through the whole diet phase and get simple tips, tricks and instructions for effective ketosis and optimal fat burning. You will learn which methods you can use not only to lose a lot of fat, but also to improve your fitness, your mental performance and your health.
AdaptiveKeto diet plan: Table of contents
2 AdaptiveKeto – Basics
2.2 Natural signs of onset ketosis
2.3 Carbohydrates & Sugar
2.4 Adaptive Keto Diet
2.5 What you can achieve
2.6 Keto flu and antidots
3 Diet preparations
3.1 Purchasing food before starting the diet
3.2 When should I start the diet?
4 AdaptiveKeto: Diätstart
4.1 The 3 days of preparation
4.2 The 1st. Diet Week:
4.3 The 2nd. Diet Week:
4.4 The 3rd. Diet Week:
4.5 The 4th. Diet Week:
5 After the diet
5.1 Nutrition after the diet
6 Keto & Workouts
7 Lists & Calculators
7.1 Basal metabolic rate calculator
7.2 Calorie requirement calculator
7.3 Calorie table
8 Medical disclaimer
AdaptiveKeto Reipes | Cookbook:
We put meat loaf, bratwurst & Co. on your diet plan!
We like fresh, German-style dishes which can be prepared very fast, at affordable costs! In months of food analyses and cooking experiments, we have created recipes based on German home cooking, which are nevertheless absolutely ketogenic due to the careful composition of the ingredients!
A total of 84 keto reipes for your 31 days diet.
21 Breakfast recipes
21 Lunch recipes
21 Dinner recipes
Various basic recipes: keto bread, DIY mayonnaise, drinks.
Scrambled eggs with chives on keto bread (Macro-Optimized)
Ham sandwich with cream cheese (Macro-Optimized)
Mushroom Omelette (Macro-Optimized)
Fried eggs with bacon (Macro-Optimized)
Keto sandwich (Macro Optimized)
Neck steak with vegetable potpourri (Macro-Optimized)
Smoked salmon with paprika cream cheese (Macro-Optimized)
Boiled beef with horseradish sauce (Macro-Optimized)
Sausage salad with keto bread (Macro-Optimized)
Bratwurst with broccoli (Macro-Optimized)
Leberkäse with fried egg (Macro-Optimized)
Salmon soup with minced meat (Macro-Optimized)
Keto style meatballs (macro-optimised)
Vegetable stew (Macro-Optimized)
Lasagna á la keto (Macro-optimized)
Caprese with ruccola (Macro-Optimized)
Zucchini carbonara with ham (Macro-Optimized)
Mackerel with scrambled eggs (Macro-Optimized)
Saithe in carrots (Macro-optimized)
Recipes: Diet week 4
Honeydew melon with serano
Pancakes with raspberries
Greek yoghurt with banana & nuts
Muesli with oat flakes & coconut flakes
Paprika-Rucola-Pan with boiled ham
Curry sausage with kohlrabi sticks
Pork steak with fried potatoes
Meatballs with carrot buffer
Chicken nuggets with potato rösti
Cheese casserole with potatoes & courgettes
Fish soup with coalfish
Potato salad ketostyle
Plaice with potatoes
Prawn salad with honeydew melon
Keto snack with dessert
Salad with melon and yoghurt dressing
AdaptiveKeto Recipe customization
We adjust the keto recipe quantities to your needs!
Every person is different! Based on your BMI, your current activity level and your weight loss target, we are going to calculate your individual recipe quantities for all of our 84 keto dishes. Your daily calorie requirements will be met perfectly. You are going to eat exactly as much as you need, to lose weight, but not feel hungry. This is the key aspect which makes your AdaptiveKeto diet a great success!
A detailed book about the ketogenic diet
You are already familiar with keto, but you want to know more about how the keto diet works? You will learn how to calculate the calories of ketogenic dishes and how to mix the 3 most important macronutrients (fat, protein, carbohydrates) to trigger ketosis. The AdaptiveKeto Keto Guide gives you a deep and detailed insight into ketogenic diet, including how to correctly interpret nutrition tables for your foods and how to determine a calorie deficit to get the best results from your keto diet.
AdaptiveKeto "Keto-Guide": Table of content
2 What is Keto?
2.1 The metabolism
2.2 The ketosis
2.2.1 Mesurement of Ketones with Ketostix
2.2.2 Natural signs of a beginning ketosis
2.3 The makronutrients: proteins, fats & carbohydrates
2.4 Carbohydrates/sugar burning mode
2.5 Fat burning mode
2.6 Advantages of a fat burning metabolism
3 How a keto diet works
3.1 The 3 phases of a ketogenic diet
3.2 Keto and calories
3.2.1 How to read the nutritional value table
3.3 Define your diet target
3.3.1 Calculate your calorie requirement
3.3.2 Lose weight, hold weight or gain weight?
3.3.3 How to calculate macros & food quantities
3.4 Keto flu and antidotes
3.5 Why is the keto diet also called curative?
3.6 Keto and fitness training
3.7 Keto for vegans, vegetarians & Co.
4 AdaptiveKeto Diet – The facts!
4.1 The approach
4.2 Triple adaptive
4.3 Overwiev: Structure
4.4 Weightloss in 3 stages
4.5 The result of the AdaptiveKeto diet
5 Keto: Foods, Vitamines & Minerals
5.1 Which foods should be avoided?
5.2 Important vitamin sources
5.3 Important mineral sources
6 Diet reparations
6.1 When should I start the diet?
7 AdaptiveKeto: Start your diet!
8 Lists & Calculators
8.1 Basal metabolic rate calculator
8.2 Calorie requirement calculator
8.3 Calorie table
9 Medical disclaimer