When is a meal replacement shake NOT just another Protein Shake? ... When it’s an Extreme ShakeTM
ExtremeShakeTMis acreamyand delicious,natural flavored,advanced low-carb, keto-friendly,probiotic protein shake with the added benefits of patented Sensoril® Ashwagandha. Sensoril® is a patented Ashwagandha supported by 11 clinical studies and is 8x the strength of standard Ashwagandha. This special extract is derived from specially-grown Ashwagandha leaves and roots through a patented, water-based process to arrive at the perfect compound. Feelings of reduced stress, more restful sleep along with energy and mental acuity are common. Each shake contains a therapeutic serving of Sensoril®Experiential benefits of our Extreme Shake™
Additional support products recommended for our optimal health and low-carb lifestyle program:10xPureTMUltimate Multi-Vitamin & Mineral Supplement CTFO’s breakthrough, doctor formulated “10xPURE™ patented delivery technology” plus 23 exceptional life enhancing nutrients help you live a more active and healthier life. Each exceptional ingredient isin a compatible form that your body can easily recognize. Keto Creamer Start your first cup of the day with a great tasting metabolism booster designed to burn fat and curb your appetite.
WelcomeCongratulations on your decision to make a lifestyle shift that can change your future outcome. This Low-carb Lifestyle Plan & Food Guide is a safe, doctor-formulated, science-based shift to a lower-carb lifestyle with support products and education for fast and long-lasting sustainable success. You’re gonna love the way you feel!The plan is simple... Just 14 days to a lighter you!
BreakfastHave a low-carb breakfast - eggs, bacon, omelet, etc. / or have an Extreme ShakeTM. Energize your morning with a hot beverage adding our Keto Creamer. Support your healthly lifestyle with our 10xPureTM Ultimate Multi-Vitamin & Mineral.2-3 hours later, have a low-carb a snack.Lunch2-3 hours later, have lunch.Have a low-carb lunch - salad, “garden style” burger, etc. / or have an Extreme ShakeTM.Dinner4-5 hours after lunch, have a low-carb, sensible dinner. Protein, fresh vegetables, healthy fats (Use the attached food list as a guide)Support your healthly lifestyle with our 10xPureTM Ultimate Multi-Vitamin & Mineral.All DayDrink plenty of water. You should drink half your body weight in ounces each day.If you find you are getting hungry between meals you can add a handful or two of unsalted nuts or seeds.It’s best not to eat anything after 8pm.In the first few days your body may adjust to your new lower-carb lifestyle. Any lack of energy or discomfort is normal and will pass in a few days. Once your body has adjusted you may notice a clarity of mind and more energy than you have had in years. Use this extra energy to take a walk after lunch or dinner. Enjoy the shift.... then repeat until you reach your goals!This is not intended as medical advice. This material is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments, nor should any information in this document be construed as such. EverydayKetoGourmet is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or methods described in this material. Healthy diet and regular exercise are recommended with any program.
Making Health A Habit
As you become carb-concious, This guide makes it easier for you to make better food choices that support your health and weight goals. This lifestyle is low in starchy, insulin-reactive carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, meat, fish, nuts, fruit and vegetables, but also contains lots of rich and satisfying things that over the years we have been told to avoid, such as bacon and eggs.How many carbs should you eat daily to lose weight?Studies show that a low-carb lifestyle can reduce your appetite so you’ll eat fewer calories. As long as you burn more calories than you take in, you can lose weight pretty much effortlessly, as long as you manage to keep the carbs down and get a little regular exercise.Low-carb lifestyles have benefits that go way beyond weight management, and they can improvehealthwaybeyondthecalorie-restrictedlow-fatdietsstillrecommendedbythe mainstream and promoted by the food industries.An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health. People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are seden-tary. Metabolic health is also a very important factor (carb/insulin sensitivity).Guidelines that work for most people most of the time.
100 - 125 net grams per dayThis is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, physically active and simply trying to stay healthy and maintain their weight. It’s possible to lose weight at this carb intake, but it may require counting calories and/or portion control.40 - 100 net grams per dayThis range is great, along with regular exercise, if you want to lose weight over time while allowing for a bit more flexibility of your carb intake. It is also a great maintenance range for people who are carb-sensitive.20 - 40 net grams per dayThis is wherethe metabolicbenefitsreallystart to kick in.When eatingless than 40 netgrams per day, your body will shift into ketosis, a state at which your body begins to use fat for fuel and energy rather than carbohydrates. This shift enables your body to access your stored extra body fat for energy and fuel. Your appetite will no longer be driven by daily spikes and crashes in your blood sugar and you will not crave carbs like you used to, enabling you to make better food choices. Your appetite will be diminished, so you’ll take in fewer calories, which will help turbocharge your weight control efforts. This shift in lifestyle is sustainable for long-term success and results in an upward spiral towards better health and longevity. Reaching true ketosis for most, can take 7-14 days of uninterrupted, consistent low-carb intake.
Helpful Tips Becoming carb-consciousFiber in foods helps to slow down the absorption of carbohydrates so they are less insulin-reactive. When looking at a label, count “net carbs” (net carbs = total carbs - fiber). A great free app to use is Daily Carb to help you become carb-conscious. (In the App store) In the Google Play store you can find Cronometer - which is also free.Avoid snackingIf you are in a state of ketosis, your body is burning mostly fat for energy. During the 3 - 4 hours between meals, even if you are sitting at your desk, your body is still burning energy. If you are not “grazing” throughout the day, your body will use your stored body fat for energy. If you find you are hungry between meals, find a snack low in carbs, like seeds or nuts. Hard-boiled eggs, cheese, and jerky (lower-carb) are also good snack choices.Movement80% of weight control comes from what you put in your mouth, and 20% comes from regular exercise. If you sit at your desk all day long, your body’s energy requirements will be low, and your weight loss results will be slower, even if you’re in ketosis. Maximize your body’s fat burning potential and move more every day for faster results.
LOW-CARB ALTERNATIVE Riced Cauliflower Mashed Cauliflower Pork Rinds Parmesan Crisps Spaghetti Squash Fresh or Frozen Berries
GREEN LISTThe Green List is the all-you-can-eat list - you can choose anything you like without worrying about the carbohydrate content, as all of the foods will have only 0 to 5 grams of carbs per 100 grams of food. It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal or plant protein at each meal. Include healthy fats such as those found in nuts and seeds, bearing in mind that when shifting to a lower-carb lifestyle for a consistent period of time, fat will become your body’s preferred fuel source. Caution: even though these are all you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.
ANIMAL PROTEINAll eggsAll meats, poultry and gameAll natural and cured meats (pancetta, prosciutto, coppa, etc)All natural and cured sausages (salami, chorizo, etc)All seafoodBroths DAIRYCottage cheeseCreamCream cheesewhole (full-fat) Greek yoghurt (choose lowest carb)whole milkHard cheesesSoft cheeses NUTS AND SEEDSAlmondsFlax seeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)Macadamia nutsPecan nutsPine nutsPumpkin seedsSunflower seeds
VEGETABLESAll green leafy vegetables (spinach, cabbage, lettuces, etc)Any other vegetables grown above the groundArtichoke heartsAsparagusAvocadosBroccoliBrussels sproutsCabbageCauliflowerCeleryEggplantLeekMushroomsOlivesOnionsPeppersPumpkinRadishesSauerkrautSnow PeasSpring onionsTomatoesZucchini FATSAny rendered animal fatAvocado oilButterCheese - firm, natural, full-fat, aged cheeses (not processed)Coconut oilDuck fatGheeLardMacadamia oilMayonnaise - organic, full fat only (not from seed oils)Olive oilHard and Soft cheeses
FLAVORINGS AND CONDIMENTS • All flavorings and condiments are okay, provided they do not contain sugars and or non-organic vegetable oils.
BLUE LISTBlue is made up of foods containing between 6g and 25g of carbs per 100g. Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are in ketosis, this list will assist you to stay under a total of 40g carbs for the day so you remain there. If you are post-menopausal, no more than 30g carbs for the day should be your target. Ingredients are all fresh unless otherwise indicated. As a general rule, limit these items if you are trying to stay in ketosis and lose weight.
TIPS FOR EATING OUTKeep things simple and stick to low-carb options.A steak or fish with an extra side of vegetables and butter are a good example. Swapping out mashed potatoes for mashed cauliflower and asking for any sauces on the side are also a good idea. A number of places offer protein-style or “green-style” hamburgers, which means the burger is wrapped in lettuce instead of a bun.
BLACK LISTThe Black List contains all the foods to avoid, such as potatoes and rice. We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your health and weight goals.
BAKED GOODSAll flours from grains - wheat flour, corn flour, rye flour, barley flour, pea flour, rice flour etcAll forms of breadAll grains - wheat, oats, barley, rye, amaranth, quinoa, teff etcBeans (dried)“Breaded” or battered foodsBransBreakfast cereals, muesli, granola of any kindBuckwheatCakes, biscuits, confectioneryCorn products - popcorn, polenta, corn cakes, maizeCouscousCrackers, cracker breadsMilletPastas, noodlesRiceRice cakesSorghumSpeltThickening agents such as gravy powder, maize starch or stock cubesGENERALAll fast foodAll processed foodAny food with added sugar such as glucose, dextrose etc.
FRUITS AND VEGETABLESFruit juice of any kindVegetable juices(other than home-made with Green list vegetables)STARCHY VEGETABLESBeetrootsLegumesParsnipsPeanutsPeasPotatoes (regular) MEATMeats cured with excessive sugar Vienna sausages, luncheon meats
DAIRY / DAIRY-RELATEDCheese spreads, commercial spreadsSweetened coffee creamersSweetened almond milkCondensed milkFat-free anythingIce creamPuddingsReduced-fat cow’s milkRice milkSoy milkBEVERAGESBeer, ciderFizzy drinks (sodas) of any description other than carbonated water(seltzer or club soda, unflavored or flavored without sweeteners)• Lite, zero, diet drinks of any descriptionFATSAll non-organic seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)Sweetened chocolateCommercial sauces, marinades and salad dressings* *(Check ingredients and carb count for exceptions)Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
SWEETENERSAgave anythingArtificial sweeteners (aspartame, acusulfame K, saccharin, sucralose, splenda)CordialsDried fruitHoneyMaltSugarSugared or commercially pickled foods with sugarSweetsSyrups of any kind
Extreme ShakeTM RecipesJust add 8oz. of cold water (or preferred unsweetened milk) and shake or blend. Simple! Or.... Get creative or try some of our delicious recipes below.Vanilla Chai Smoothie1 tsp fresh ginger or 1/2 tsp. powdered1/2 cup Spinach or Kale1/2 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM1/4 tsp cinnamon1/8 tsp nutmeg - or a pinch of fresh grated1/8 tsp ground clove6-7 ice cubesBlend together well with a bullet blendercalories 144 / fat 5.5g / protein 16g / carbs 14g / fiber 10gCafe Mocha Shake6oz. strong brewed cold coffee or a double shot of espresso1/2 cup Unsweetened Almond milk1/8 - 1/4 cup of cold water (1/4 cup if you are using espresso)1/2 tbsp. Dutch Process Cocoa Powder1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 143 / fat 6.5g / protein 16g / carbs 14g / fiber 10gMixed Berry Smoothie1/3 cup fresh or frozen blueberries / strawberries1/2 cup Unsweetened Almond milk1/3 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 177 / fat 5.5g / protein 16g / carbs 19g / fiber 10gToasted Almond Shake4oz. strong brewed cold coffee or a shot of espresso1/2 cup Unsweetened Toasted Coconut Almond milk1/3 cup of cold water1/2 tsp cinnamon1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 139 / fat 5.5g / protein 16g / carbs 13g / fiber 10g
Extreme ShakeTM RecipesPeanut Butter Smoothie2 tsp. unsweetened peanut butter1/2 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 198 / fat 11.5g / protein 18g / carbs 15g / fiber 10gSuper Greens Smoothie
•1/2 a ripe avocado1 cup of kale1 cup of spinach1/4 of a kiwi1 tsp fresh mint1/2 cup Unsweetened Almond milk1 tsp lemon juice1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 349 / fat 21.5g / protein 21g / carbs 32g / fiber 19gCherry Vanilla Shake1/4 cup pitted sweet cherries (fresh or frozen)1/2 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 159 / fat 5.5g / protein 16g / carbs 18g / fiber 10gKey Lime Pie Smoothie1 tbs Lime juice - key limes are best)1/2 cup full-fat cottage cheese1/4 ripe avocado1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 301 / fat 14.5g / protein 29g / carbs 21g / fiber 12g
Extreme ShakeTM RecipesCreamy Peach Shake1/2 ripe peach or 1/2 cup frozen peach slices1/2 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 164 / fat 5.5g / protein 16g / carbs 18g / fiber 10gApple Pie Smoothie1/2 cup sliced apple1/2 cup Unsweetened Almond milk1/2 tsp cinnamon1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 171 / fat 5.5g / protein 16g / carbs 22g / fiber 11gChocolate Avocado Smoothie
•1/2 ripe avocado1/2 tbsp. Dutch Process Cocoa Powder1/4 cup cucumber1/2 cup spinach1/2 cup Unsweetened Almond milk1/3 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 309 / fat 20.5g / protein 19g / carbs 24g / fiber 17gToasted Macadamia Nut Shake6 dry roasted, unsalted macadamia nuts1 tsp almond butter1/2 cup Unsweetened Toasted Coconut Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 275 / fat 20.5g / protein 18g / carbs 15g / fiber 11g
Extreme ShakeTM RecipesMint Chip Protein Shake1/2 cup Unsweetened Almond milk1/2 cup of cold water1/2 ripe avocado6 drops peppermint oil or 1/8 teaspoon peppermint extract1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blender Top with dark chocolate (at least 85% cocoa), finely chopped or 2 tablespoons raw cacao nibscalories 296 / fat 20.5g / protein 18g / carbs 21g / fiber 16g
Raspberry Chocolate Avocado Smoothie1/3 cup raspberries, fresh or frozen1/2 ripe avocado1/2 cup Unsweetened Almond milk1/2 tbsp. Dutch Process Cocoa Powder1/8 tsp raspberry extract1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 325 / fat 21.5g / protein 19g / carbs 27g / fiber 20g
Blackberry Cheesecake Smoothie1/3 cup blackberries, fresh or frozen2 tbsp. full-fat cream cheese1/8 cup heavy whipping cream or coconut milk1/4 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 350 / fat 26.5g / protein 18g / carbs 19g / fiber 12g
•3 ripe strawberries1/2 cup Unsweetened Almond milk1/2 cup of cold water1 scoop Vanilla Extreme ShakeTM6-7 ice cubesBlend together well with a bullet blendercalories 147 / fat 36g / protein 16g / carbs 15g / fiber 9g
Orange Dreamsicle2/3 cup Unsweetened Almond milk1/8 navel orange (2 segments)1/2 tsp orange zest1 scoop Vanilla Extreme ShakeTM8 ice cubesBlend together well with a bullet blender calories 149 / fat 37g / protein 16g / carbs 15g / fiber 9g
Dark Chocolate Shake2/3 cup Unsweetened Almond milk1/4 cup of cold water1 scoop Vanilla Extreme ShakeTM2 tbsp Unsweetened Cocoa powder (Ghirardelli)8 ice cubesBlend together well with a bullet blender calories 165 / fat 38g / protein 18g / carbs 19g / fiber 13g