Keto 90 Lifestyle Plan

The Keto 90 Lifestyle nutritional plan is for those who are not afraid of diving in “fat” first to achieve immediate results. The plan incorporates a variety of Youngevity’s Keto products along with a straightforward nutritional plan to help you to manage your daily intake of calories, fats, and other nutrients to achieve optimal success.

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The Plan

The Plan

The Keto 90 Plan emphasizes a nutritional lifestyle that is high in natural and healthy fats, adequate amounts of protein, and low to restrictive levels of carbohydrates. A very simple Ketogenic meal would be a small amount of protein, some source of natural fats like butter, avocado, or nuts, and then green leafy and fibrous vegetables. The amount of each would be determined by their calorie contribution.

Standard Ketogenic Diet (SKD): High Fat (75-70%), Moderate Protein (20%), Low Carbohydrate (5-10%).

vs.

Standard American Diet (SAD): High Carbohydrate (55-57%), Moderate Fat (15-30%), Low Protein (10-15%)

The key element in all versions of the Ketogenic Diet is the amount of Carbohydrates you should consume, you want to stay within 15-30 grams of “net” carbohydrates per day. It is important to note that most of the 15-30 grams will be contained in the green vegetables and the incidental carbohydrates that come from your fat and protein sources.

A simple breakdown of how many macronutrients (Healthy Fats, Protein, and Net Carbohydrates) you will be consuming per day can be found below. You will notice that in each plan, Net Carbohydrate is the variable, your net carbohydrate needs to stay within 5-10% of total calorie intake (1200 calories).

The Youngevity Keto 90 Plan is a specific program that can be followed for optimal results using signature Slender Fx Ketogenic Products that includes: REV™, Keto Caramel Bar, Keto Caramel Shake.

5% Carbohydrate Plan
Time Of Day REV/Meal/Snack Fats Protein Carbohydrates
10-15min Before Breakfast SlenderFx REV™ 0 0 0
Morning Breakfast (YBTC Metbolizer) 33 3 2
Mid-Morning Snack (Half of Keto Bar) 3 9 0.5
10-15min Before Lunch SlenderFx REV™ 0 0 0
Afternoon Lunch 17 15 9
Late-Afternoon Snack (Half of Keto Bar) 3 9 0.5
10-15 min before Dinner SlenderFx REV™ 0 0 0
3-4hrs BeFore Bedtime Dinner (KetoShake w/ HWC) 44 24 3
Total 100 60 15
10% Carbohydrate Plan
Time Of Day REV/Meal/Snack Fats Protein Carbohydrates
10-15min Before Breakfast SlenderFx REV™ 0 0 0
Morning Breakfast (YBTC Metbolizer) 33 3 2
Mid-Morning Snack (Half of Keto Bar) 3 9 0.5
10-15min Before Lunch SlenderFx REV™ 0 0 0
Afternoon Lunch 11 15 24
Late-Afternoon Snack (Half of Keto Bar) 3 9 0.5
10-15 min before Dinner SlenderFx REV™ 0 0 0
3-4hrs BeFore Bedtime Dinner (KetoShake w/ HWC) 44 24 3
Total 93 60 30

Approved Foods

Approved Foods

A Net Carbohydrate is calculated by taking the total carbohydrate content and subtracting the amount of fiber and sugar alcohols. The resulting number is called the net carbohydrate content.
This number is used to understand the foods impact on your blood sugar levels and your insulin response. Blood sugar and insulin are key messengers that signal the body to store energy sources rather than use them for fuel. Keeping your total carbohydrates low is key for the Ketogenic Diet, but more importantly, keeping the Net Carbohydrate amount between 20-30 grams is critical for success.

Examples of Sugar Alcohols: glycerin, mannitol, sorbitol, xylitol, erythritol, isomalt, lactitol, and maltitol.

Healthy Fats

Since much of the Ketogenic philosophy is focused on consumption of healthy fats it’s important to recognize that all fats are not healthy! Fats come in two primary forms, saturated and unsaturated, and each has their own distinct differences in how they are metabolized in the body and the value they provide.

Saturated fats are mostly found in animal foods such as meat and dairy. They are solid at room temperature and are less vulnerable to oxidation, which is one of the key reasons why they are beneficial for the body. Unsaturated fats are mostly found in plant foods and fish, and they are further classified by monounsaturated and polyunsaturated fats. Most oils are a type of unsaturated fat, you’ll notice the characteristic of unsaturated fats is they are liquid at room temperature and often times used for cooking and dressings. Canola, olive, peanut, sunflower, and other oils are a form of unsaturated fat. These should be use very sparing if at all, these oils are highly vulnerable to oxidation and contain high reactive molecules, especially when heated, that can be damaging to the body.

Focus on the healthy fats that are provided by butter, coconut, avocado, egg yolks, and natural animal fats. Rather than cooking or using the oils, consume the entire wholesome food such as olives, coconut, and avocado.

healthy fats keto

Healthy Vegetables

Nutrient density and variety is key to any healthy nutritional plan or short term diet. Vegetables are the most nutrient dense foods that you can consume. The best types of vegetables for the Ketogenic Diet are ones that are highly dense, meaning packed with vitamins and minerals, have some protein, and are low in sugar and carbohydrates. Usually these vegetables are bitter, green, dense, and leafy. Spinach, kale, broccoli, asparagus are great go-to vegetables on the Ketogenic plan.

Stay away from vegetables that are sweet, their sweetness is due to their sugar content. Peas, carrots, onions, have more sugars that most vegetables. In addition, vegetables that are starchy, such as potatoes, peas, corn, yams, and beans are higher in carbohydrates

Approved Vegetables

Proteins

Because most of the approved protein sources on the Ketogenic Plan are animal based, the plant based proteins often contain a lot of carbohydrates and not enough fat, the quality of where you get your protein is key.  Look for terms like organic, grass fed, pasture raised, and without antibiotics or hormones when choosing your meats.  Contrary to what you’ve been taught, you want to reasonably choose fattier cuts of meat on the Ketogenic plan because they will contain more fat and a bit less protein.

Approved Proteins

NOTE: If you will be adding deli meats, sausage and bacon to your program, make sure they are nitrate-free and contain no artificial ingredients or preservatives.

Dairy

For those that have the ability to tolerate dairy, two sources can be highly beneficial in the Ketogenic Plan.  Heavy creamer, that can be used in the JavaFit Metabolizer, and Half and Half which can be mixed with the Ketogenic Shake can enhance the amount of healthy fat without adding too many carbohydrates.  A general rule is to use only full fat products and foods.  Foods like sour cream, cheeses, milks, and yogurts should be full fat.

Approved Dairy

Nuts and Seeds

First off, peanuts are NOT nuts, and they are not recommended on the Ketogenic Plan or health in general.  Peanuts are a legume, or bean, and because they are a “nut” grown underground with a soft shell they can be highly vulnerable to mold and bacteria.  Roasting nuts is also not a very good thing, roasting has been shown to damage nutrients in the nuts, including decreasing the availability of beneficial fatty acids and amino acids.  The best way to consume nuts is to soak them for 8-12 hours, this will remove the phytic acid which is found in the coating of nuts and seeds. Phytic acids acts as a “anti-nutrient” and can leach nutrients from the body, especially minerals.

Approved Nuts and Seeds

Approved Spices

Approved Spices

Recipes

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FAQ

How long will it take me to get into Ketosis?

Well, every “body” is different. Remember, this is a re-wiring of what you’ve taught your body, so depending on how intensively you’ve taught your body to do one thing, specifically use/eat/love carbohydrates then you have to be patient during the retraining process. Typically it takes about 10 days for your body to adapt, although some people have seen results as quick as 2 days.

 

 

Is there anything I can do to get into Ketosis quicker?

It’s important to note, your body gets into Ketosis every day. Although it’s a short while, it’s still something it naturally does. The trick is to get use up as much of your carbohydrates stores as possible, so restriction of new carbohydrates is one way, but so is burning carbohydrates by exercising and moving around.

How much fat will I be able to lose?

I’d love to able to say “for sure, 2-3 lbs per whatever”, but that would be dishonest of me! There are so many factors that will determine your results, your weight history, your age, how long you’ve been at a certain weight, your body composition, some of your genetics, and the list goes on and on. But, there is one thing we do know. When you’re on the 30-Day Youngevity Ketogenic Plan, you are putting your body into a mode in which it is rewiring itself to burn fat. So this is one of your best options at getting rid of that unhealthy fat and getting to your healthy weight.

 

Note: Individual health transformations may vary from person to person. Testimonials found on healthybodychallenge.com are given to us by Youngevity customers and may not always reflect a typical customer experience.  The testimonials of contest winners are not intended to guarantee that anyone will achieve similar results and should not be taken as the results a typical participant will attain.

Should I take the Youngevity, 90 For Life, products while I’m on the Ketogenic Plan?

For sure. There is NO question that you shouldn’t ALWAYS be taking your 90 For Life. I understand that there are some carbohydrates in Beyond Tangy Tangerine Powder (7 grams) and Beyond OsetoFx .6 grams. But, the BTT 2.0 actually has around 3 grams of Net Carbohydrates because it uses a RejuvaSweet™, a specialized ingredient that uses a complex carbohydrate to slow down the absorption of sugar. And the Beyond OsteoFx has .3 grams of net carbohydrates, which is negligible. The other products that Youngevity has and our other brands, may have more carbohydrates, but you either take them into consideration in your total carbohydrate count or for 30-days focus on products like the Healthy Start Pak and REV.

What do you think of “Fat Fasting”?

Fat Fasting is just overloading your body with fat for a couple days. Basically instead of 70-75% of your calories coming from fats, it’s more like 85-90%. I haven’t seen any significant research that it really helps, but I do know that it’s pretty dangerous if you’re not careful. Rather than do something dangerous, if you just give yourself a few more days, you’ll be better off.

Any easy trick to keeping my carbohydrates at 20-30 grams?

No one likes to be a “carbohydrate counter”, I get that. It’s not easy to always measure out, check labels, ask a waiter/server (that probably has no idea anyway)! The best way to figure it out is do it once and keep eating the same/similar things for the 30 days. This diet and any diet is always about consistency, the more “intensely” consistent you are, the better results you’ll have. I’d choose 2-3 recipes or options for each meal and then stick to them for the 30 days.

We’ve focused on carbohydrates, but what about calories?

The YGY Ketogenic Plan is pretty simple. We’ve picked a healthy amount of calories, 1200, and built around that using the Ketogenic philosophies. If you were going to do this more accurately, you’d also take into consideration activity and an individuals Basal Metabolic Rate (BMR). These two things are important, but it would be important if you were doing it for a long term basis. If you feel your activity is higher than normal, then feel free to add more calories, but the key is to keep the same ratio or percentages of Fat/Protein/Carbohydrate. My advice is for 30-days, cut down on your activity, get really intense with the 1200 calorie YGY Ketogenic 30-Day Burst, and then you can adjust after by adding more calories because you’ll be resuming your activity.

What if I want to stay active while I’m on the 30-Day Keto Burst?

You still can. You might want to just adjust your activity a bit for the first 10 days. However, after that you’ll probably have even more energy than before because you’re using the most calorie dense and useful source you have, fat! Every “body” is different, so just keep your priorities straight, if you’re looking to lose fat, nutrition is the best way, if you’re looking to build/gain, exercise is your best way. Sometimes you have to let one be the focus on for a little while, so just manage that.

What happens if I eat less than 20 grams of carbohydrates?

Carbohydrates should not be thought of as evil. Our bodies do know how and will use carbohydrates at certain times. We do not advise you, on a 1200 calorie plan, to eat less than 20 grams of net carbohydrates. Eating “just” fat and protein can be dangerous as well, most of the sources that have just these nutrients do not have the micro (vitamins/minerals) that your body needs. The best type of carbohydrate that is densely filled with incredible micro nutrients is vegetables, and there vegetables will always be the best part of anyone’s diet.

Is there an “adaptation” phase?

There is for some of us. Just like anything significantly new that you do to the body, it’s going to start thinking that it’s “foreign” and it throws it into a state of confusion. Some people get headaches, lethargic, they go to the bathroom more, stiff stools, that kind of stuff. The symptoms are very similar to being overly dehydrated. Ketosis can have diuretic effects because when you start burning your last bit of carbohydrate stores, you’re also releasing water and electrolytes. So the key is to stay very/overly hydrated during this time. The flushing, with water, of the carbohydrate and initial fat metabolites will significantly reduce your symptoms. The hydration will also be key to help with constipation which some people feel. Eating more fiber, through vegetables, and staying hydrated will help with your early constipation.

Are there any good Youngevity products during this adaptation time?

Rebound, Plant Derived Minerals, and Ultimate Minerals Capsules are three great products during this time. You can dilute the Rebound in more water and drinking it through the day. This is a little trick to make sure you don’t consume too many carbohydrates at once. The key during this adaptation phase is you give your body more electrolytes, which all three of these products have, as well as stay hydrated, drinking more water.

Other Ketogenic Plans include oils, like Olive and Coconut, should I be using them?

We would prefer that you do not. As Dr. Wallach has studied, when you take any oil out of its inherent food environment, you began to quickly oxidize the oil and it can be dangerous. Oils are incredibly sensitive, they are protected the various nutrients, fibers, and pectins in foods. Therefore you want to eat them in their natural state. So feel free to eat Coconut and Olives, it’s just we do not suggest you us oils of any kind.

Products

Keto CEO Mega Pak

Make your body a Keto burning machine that will help you burn fat, while fast-tracking your business goals and heath goals with the Keto CEO Mega Pak. This Pak includes the 90 essential nutrients recommended for optimal health plus, all of the Keto products to get you through your 30 days and beyond!

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Keto Transformation Kit

The all in one kit to get your Keto Program started the right way. Enough of the Ketogenic focused products for the first 30 days. Includes the Keto Shake, (2) Keto Bars, REV, and the Detox Tea and YBTC Coffee Y Cups. If you follow the 30-Day Keto Program, the only thing you will need is to prepare one meal per day, the rest is in the Keto Transformation Kit!

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Slender FX™ Keto Caramel Bar

One of the three signature Ketogenic products in the Slender FX™ line of products. This bar is the perfect mid-morning or mid-afternoon snack. It’s a perfect ratio of healthy fats and only 1 net carb. Includes a whole food blend made of vegetables, fruits, and herbs to provide high density nutrition while keeping calories low.

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Slender FX™ Keto Carmel Weight Management Shake

A perfect meal replacement, specifically dinner, on the Ketogenic plan. Keeping your body depleted of carbohydrates before going to bed is key to using fat as a primary energy source during sleep. The Keto Shake has zero net carbs and 21 grams of high-quality protein. As the Keto bar, it also includes a whole food blend, enzymes, and Probiotics to give you comprehensive nutrition in only 95 calories.

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REV
Slender FX™ REV™

REV is a revolutionary formula designed to specifically target fat metabolism as a part of a healthy, low-calorie nutritional plan. REV uses concentrated and potent extracts of natural foods, plant based nutrients, and herbs to allow for more efficient release and metabolism of unhealthy fat. Taken before every meal, REV enzymatically prepares the body to break down carbohydrates and enhance fat metabolism.*

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Slender FX™ Keto Power Up™

Keto Power Up™ is an all-natural blend of metabolism-boosting nutrients that promote energy production and support healthy weight management as a part of a healthy diet. This energy-boosting formula supplies you with a healthy dose of caffeine and a proprietary blend of botanicals to power you up!*

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Tru2Life Detox Tea

Detoxification and cleansing are key when your body is in a high metabolism mode. When any type of metabolic reaction takes place in the body, waste is produced, Tru2Life Detox Tea may help accelerate the pace in which your body removes this waste and therefore allows the body to keep burning at a high rate.*

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YBTC Coffee

Pure, Organic, High Quality Coffee is one the best tools you can use in your Ketogenic journey. The YBTC Metabolizer is a recipe which includes the YTBC Coffee along with healthy fat sources to give you a powerful fat-burning tool for breakfast. Choose from any of the YBTC Coffee flavors because the proprietary natural flavoring component adds no carbohydrates or sugars to your Ketogenic lifestyle.

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Fit Shake
FitShake™

Youngevity’s FitShake provides a unique combination of powerful proteins that may help feed muscles, joints, tendons, and ligaments.  FitShake contains 25 grams of protein per serving plus, it’s low fat, low carb, and only 150 calories per serving.

 

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Healthy Body Start Pak™ 2.0 with BTT 2.0 Tablets

The Healthy Body Start Pak™ 2.0 with BTT 2.0 Tablets, is the easiest way to provide your body with the 90 essential nutrients needed for optimal health. This Pak™ includes Beyond Tangy Tangerine® 2.0 Tablets – 120 tablets (1), Ultimate EFA PLUS™ – 90 soft gels (1) and Beyond Osteo-fx™ powder – 357 g canister (1). This is the best way to get your 90 essential nutrients when following the Keto 90 Lifestyle.

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Tips

Key Tips

The plan as written is recommended, but we understand lifestyles and routines vary from person-to-person and that life, work and family responsibilities can create the need to alter it a bit. Doing what works best for YOU in order to stay consistent and on track is KEY. Because of that, you may adjust the plan to fit your lifestyle. At the end of the day, if your total protein, carb and fat intake is spot on, you will have done GREAT!

  • Substituting a “Keto Meal Idea” or “Keto Beverage” in place of the “Keto YBTC Coffee” for your Breakfast is allowed; as many people do not drink coffee. (See the Recipes Tab for a few alternative ideas). NOTE: It is still recommended to have a “Keto Shake” for dinner as often as possible to infuse deep nutrition, caloric satiety and clean fat-burning during your resting hours. You will be even more amazed with your results waking up the next day after having a Keto Shake for dinner!
  • The MOST important nutrient to focus on keeping in tight control is the amount of Net Carbohydrates you consume daily, which will come primarily from vegetables. Stay within the 15-30 gram range and optimally, 20 grams or less as a goal for each day. Do not over eat protein – stay around 60 grams total.
  • Fiber-rich vegetables are filling and fat-burning! Red bell peppers, asparagus, broccoli, celery, cauliflower, cabbage and lettuces are IDEAL!
  • If you want to make a “Keto Snack” in place of the “Keto Bar” – half for your mid-morning/mid-afternoon snack – that is fine and fairly east to do. Simply create the snack to closely match the correct protein, carb and fat content as the Keto Bar. PLUS, doubling up a “Keto Snack” can also serve as a “Keto Meal.” For example, a “Keto Snack” of a roast beef and cheese lettuce wrap could become a “Taco-less Beef Salad” for a “Keto Meal” by doubling up the ingredients and creating a big salad – adding salsa and sour cream adds extra healthy fat and a kick of heat! TIP: When you add “heat elements” such as garlic, ginger, curry, cayenne, chili garlic paste, jalapenos, peppers, etc. it boosts fat-burning even more!
  • Keep it SIMPLE. The LESS variety, the EASIER it will be. Most people have success enjoying 2-3 varieties of meals/snacks for the 30 days and then begin to experiment with keto recipes. We have provided you with the tools, the steps and some easy and delicious recipes for you to enjoy and utilize on your exciting Keto Journey!

Resources

Keto 90 Lifestyle Resources

To help you stay focused and make sure you reach your goals, download and print the following documents.
A nutritional guide to support your weight loss goals.

The KETO 90 Lifestyle

Protein Shake Comparison Chart