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The ESSENS Keto protein diet consists of 3 phases of the same length (each phase lasts 4 weeks).

For more information on how the diet works, first visit the ESSENS Keto web tab.

All phases are based on a combination of protein meals from the ESSENS Keto menu together with

the consumption of selected types of permitted vegetables and healthy fats (limited quantities).

For all 3 phases, there are some common rules that apply for the entire diet.

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Regularity in the diet. All meals in the ESSENS Keto pack are designed with increased protein content, reduced sugar content and optimal fat content, while providing the body with the necessary vitamins, minerals and trace elements necessary for the functioning of the diet. You can freely combine individual meals.

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Consumption of vegetables. In addition to 5 daily meals, you can treat yourself to 500 - 1,000g of permitted vegetables in individual phases. The types of vegetables allowed vary from phase to phase. You can consume vegetables in various forms as a supplement to individual meals (for example, as a side dish) or separately between meals, whenever you get a taste for it.

The permitted vegetables do not replace individual ESSENS Keto meals but form an important part of them.

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Drinking regime. For the proper functioning of the diet, it is necessary to follow a drinking regime of 2.5 - 3 litres of unsweetened liquids per day. Pure water, unflavoured mineral water, green and herbal tea are especially suitable. You can also treat yourself to fruit tea (but not from fresh fruit or concentrate). Coffee lovers and black tea lovers can fully indulge, but try to keep to consuming a total of about 4 cups per day (i.e. a total of about 800 ml of coffee or tea). Do not sweeten drinks with sugar and honey.

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Food supplements. ESSENS Keto thinks about the proper function of your body not only during reduction but also after it. Don't forget to use our once a day Ketoferm and Ahiflower omega supplements, which are part of the ESSENS Keto pack. This will guarantee the optimal condition of the body and the proper function of the digestive system.

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What to avoid. A protein diet may be ineffective. For example, one classic croissant or one beer can end ketosis because these foods are full of carbohydrates. The start of ketosis then takes another 2-3 days. All foods high in carbohydrates or fats should be avoided throughout the protein diet. These are mainly sweets, confectionery, chips and savory snacks, pastries, cold cuts, delicacies, spirits, sweetened lemonades, juices and more. However, certain dairy products, fruits, certain vegetables, rice and, for example, potatoes are not allowed at some stages of the protein diet. The list of inadmissible foods for the protein diet would be much wider than the list of those that are acceptable. Therefore, we list the permitted foods for each individual phase.

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Physical activity. The protein diet is a suitable type of reduction diet even for people with limited physical activity or without sports. If you want to play sports, in the first phase it is possible to continue the activities to which the body is accustomed, but it is not recommended to introduce new sports activities. When continuing with sports activities, count on the fact that sports performance during the diet will reach about 50 - 60% of the normal performance to which you are used to. At the end of the diet, performance returns to normal.

Phases of ESSENS Keto

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PHASE 1 - REDUCTION

You will receive everything you need for this phase in the basic ESSENS Keto pack. This is the most effective and strictest reduction phase, during which there is the greatest loss of adipose tissue.

Its goal is to start a process in the body called ketosis, in which the body begins to draw energy from stored adipose tissue. Properly set ketosis is not accompanied by a feeling of hunger or lack of energy.

It takes about 2-3 days to introduce to the body.

Phase 1 lasts 4 weeks.
At this stage, you will reduce 60 - 70% of the total planned reduction.

During the ESSENS Keto Phase 1, you will consume 5 protein meals a day from the ESSENS Keto menu, with the number of vegetables permitted along with sufficient fluid intake.

It is necessary to pay attention to the intake of 2.5 - 3 litres of unsweetened liquids per day.

Protein meals
In Phase 1, you will combine only 5 meals a day from the ESSENS Keto pack and the vegetables permitted during Phase 1.
You can treat yourself to the first meal about 1/2 hour after waking up and the next at intervals of 3 hours. All meals are interchangeable and you can combine them to your liking.

Vegetables
During the day, in addition to the listed meals, you can treat yourself to a sufficient amount of permitted vegetables. This amount should be between 500 - 1,000 g. The tolerance of the number of permitted vegetables is considerable and depends on your taste. At the beginning of the diet, we recommend using a standard kitchen scale to weigh vegetables so that you have an overview of their intake.
Remember that you eat vegetables in addition to the meals from the ESSENS Keto menu, not instead of them.
Include vegetables either as a side dish or between meals.

Permitted vegetables during Phase 1
Artichoke, broccoli, celery (bulbs and stalks), zucchini, chicory, all kinds of mushrooms (fresh and frozen), cauliflower, cabbage, radish, cucumber, spinach, beans, cabbage (lettuce and sour without added sugar), fennel, asparagus, eggplant, corn salad, watercress, all kinds of lettuce, all herbs.

Options on how to prepare permitted vegetables
In addition to raw vegetables, you can also use heat treatments that preserve minerals and vitamins.

We especially recommend:

  • Steam cooking

  • Stewing

  • Oven baking (dry without adding fat)

  • Grilling

  • Frying on a pan

  • Blanching (quick boiling in hot water followed by cooling in ice water)

Flavourings
To enhance the taste and aroma of prepared vegetables, you can use the following flavours to a limited extent. You can diversify your ESSENS Keto meals and vegetables or indulge in them as a separate delicacy:

  • To your taste: salt, pepper, fresh herbs, spices, soy sauce

  • Max. 1 teaspoon per serving: lemon juice, balsamic vinegar, wine vinegar, mustard, dried onion, dried garlic, fresh ginger

  • Max. 2 tablespoons of quality oil per day (e.g. for grilling or roasting vegetables): olive, rapeseed, flaxseed, coconut, pumpkin, sunflower

  • Max. 2 tablespoons per day (to diversify meals and vegetables or as a separate delicacy): almonds, grated coconut, hazelnuts, para-nuts, pumpkin seeds, flax seeds

 

The offer of permitted vegetables, flavourings and a number of modifications is wide even in the strictest Phase 1. Don`t be afraid to experiment with the preparation according to the above principles.

Tips
From the permitted types of vegetables (especially cauliflower, broccoli, zucchini, celery) it is possible to prepare an excellent soup by cooking, mixing and subsequent seasoning according to the rules above, which will come in handy between individual protein dishes.

The warm soup will perfectly satisfy your tastes and in addition, it can be prepared in larger quantities and stored in the refrigerator.

Example: You are going to prepare our ESSENS mushroom omelette for dinner, why not add 250 g of spinach flavoured with dried garlic. A delicious dinner is born.

Why not have grated cucumber salad with pepper, salt, a little vinegar or lemon juice in the fridge and indulge in it between meals. At the beginning of the diet, when you feel peckish, this is a quick solution. 

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PHASE 2 - STABILISATION

This phase is essential to prevent the so-called yo-yo effect of the diet. Everything you need for the 2nd phase of the diet can be found in the ESSENS Keto pack. Significant adipose tissue reduction continues. The goal is to stabilize the body in the intake of regular, protein-rich foods along with ESSENS Keto meals.

Phase 2 lasts 4 weeks again, i.e. the same time as phase one.
At this stage, you will reduce 20-30% of the planned total weight loss.

However, unlike Phase 1,  2 ESSENS Keto meals will be replaced by regular, protein-rich meals. The other 3-day meals remain ESSENS Keto. Consumption of 5 meals therefore remains. It is necessary to pay attention to the intake of 2.5 - 3 litres of unsweetened liquids per day.

The menu should look like this:
8:00 ESSENS Keto porridge, 11:00 ESSENS Keto shake, 14:00 standard, protein-rich meal, 17:00 ESSENS Keto omelette, 20:00 standard, protein-rich meals.

You can still tailor the menu and replace any daily meal, but if the options allow, replace lunch and dinner.

Standard, protein-rich meals during Phase 2
So what do we mean by regular, protein-rich foods? These are meals composed of common foods, but still, retain the characteristics of increased protein content, reduced sugar content and balanced fat content.

During the ESSENS Keto Phase 2, we will replace 2 daily meals with one of the following meals in the specified amount (raw):

  • 100 g of any beef

  • 150 g chicken or turkey (skinless)

  • 150 g of white tofu

  • 100 g of any fresh fish

  • 100 g of rabbit meat or game

  • 100 g poultry liver

  • 100 g tuna in its own juice

  • 3 hen eggs

  • 100 g of seitan or tempeh

  • 200 g cottage cheese

  • 150 g of seafood

  • 100 g mozzarella

  • 150 g Balkan cheese

  • 100 g lean ham without bone

  • 150 g fat cottage cheese

We prepare common, protein-rich meals in a suitable way to preserve nutritional values. E.g.:

  • Cooking

  • Steaming

  • Dry baking in the oven 

  • Stewing

  • Grilling (we can use an extra 1 teaspoon of quality oil per serving)

  • Frying in a pan (we can use an extra 1 teaspoon of quality oil per serving)

 

For these meals, we continue to consume 500 - 1,000 g of permitted vegetables, either raw or heat-treated.

Permitted vegetables during Phase 2
The range of permitted vegetables for Phase 2 is extended compared to Phase 1 by other vegetables (in bold):
Artichoke, broccoli, celery (bulbs and stalks), zucchini, chicory, all kinds of mushrooms (fresh and frozen), cauliflower, cabbage, radishes, cucumber, spinach, beans, cabbage (lettuce and sour without added sugar), fennel, asparagus, eggplant, patison, corn salad, leek, watercress, all kinds of green salad, all herbs, white or red onion (1 pc / day), pumpkin (100 g / day), tomato (max. 2 pc / day), kohlrabi (1 pc / day), red and green peppers (max. 1 medium/day), lentils (3 tablespoons/day), soy sprouts (2 tablespoons/day) 

We use permitted vegetables for Phase 2 as a side dish to regular, protein-rich meals, as well as between meals, as we are used to from Phase 1.

We again consume vegetables raw or heat-treated as in Phase 1.

Flavourings
To enhance the taste and aroma of the prepared vegetables, we can, to a limited extent, use the same flavourings and seasonings in the same amount as mentioned in Phase 1.

The second stabilization Phase 2 will enrich your diet with regular meals, which makes it much more interesting in taste, but it is also more difficult to plan common protein-rich meals. Therefore, always make sure the day before you have the ingredients ready for the next day`s meals.

This is very important for the proper functioning of Phase 2. Don`t forget to plan meals at least a day in advance.

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PHASE 3 - TRANSITIONAL

This is the ESSENS Keto last phase and serves to prepare the body for a return to a normal rational diet. This is actually an extended 2nd phase.

The duration of Phase 3 is again 4 weeks.
After this ESSENS Keto final phase, your body will be a few pounds lighter and ready to return to a normal rational diet.

In Phase 2, you replaced 2 meals from the ESSENS Keto menu with regular, protein-rich meals. In Phase 3, you will replace one of the meals in the same way.
Your diet in Phase 3 will therefore consist of 2 servings from the ESSENS Keto menu and 3 regular, protein-rich meals.
As in Phase 2, it is up to you what food you will replace, but if possible, try replacing breakfast, lunch and dinner.

Even in Phase 3, the same basic rules apply as in the previous phases, i.e. meals 5 times a day, consumption of permitted vegetables 500 - 1,000 g and intake of a sufficient amount of unsweetened liquids 2.5 - 3 litres per day.

Permitted vegetables in Phase 3
The types of vegetables allowed in phase 3 are expanding again (in bold):
Artichoke, broccoli, celery (bulbs and stalks), zucchini, chicory, all kinds of mushrooms (fresh and frozen), cauliflower, cabbage, radishes, cucumber, spinach, beans, cabbage (lettuce and sour without added sugar), fennel, asparagus, eggplant, patison, corn salad, leek, watercress, all kinds of green salad, all herbs, white or red onion (1 pc / day), pumpkin (100g / day), tomato (max. 2 pc / day), kohlrabi (1 pc / day), red and green peppers (max. 1 medium/day), avocado (1/2 pc / day), lentils (3 tablespoons/day), soy sprouts (2 tablespoons/day) , beetroot (1 smaller piece/day), carrots (1 medium piece/day), corn (4 tablespoons/day), peas (4 tablespoons/day), parsley root (1 medium piece/day)

Standard, protein-rich foods for Phase 3
The list and preparation of common meals remain the same as in Phase 2.

Flavourings
To enhance the taste and aroma of the prepared vegetables, we can, to a limited extent, use the same flavourings and seasonings in the same amount as mentioned in Phase 1. 

Make sure that you read thoroughly the web tab ESSENS Keto HERE before starting your diet to avoid unnecessary mistakes and ensure optimal weight reduction results.

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