Hard duration cap. 14 days is the protocol. Don't extend without a planned maintenance break — past 4–6 weeks the protein-sparing effect breaks down and adaptive thermogenesis bites hard.
Electrolytes are non-negotiable. Aim for 3–5 g sodium, 1–3 g potassium, 300–400 mg magnesium daily. Bouillon or salted broth is the easiest delivery. Skip this and you'll feel awful — what people call "keto flu" is mostly an electrolyte issue.
Free foods. Lettuce, cucumber, celery, bell peppers, mushrooms, broccoli, cauliflower, kale, spinach. Vinegar, mustard, hot sauce, lemon, herbs and spices. Black coffee, tea, sparkling water, sugar-free drinks (diet soda is fine), broth, bouillon. Eat freely.
Psyllium 1–2× daily. GI gets sluggish on this little food volume. 5–10 g psyllium with a full glass of water resolves it and helps satiety.
Cod liver oil stays in. EPA/DHA + fat-soluble vitamins. Counted in the daily fat budget.
Refeed timing. Sunday is the weekly refeed. Carbs near maintenance to refill glycogen and blunt the leptin drop. It's structural, not a "cheat" — don't skip it.
Track waist + scale. Daily weigh-in same conditions; weekly waist at navel. First 5–7 days will look like dramatic scale loss (water + glycogen). Real fat signal shows in week 2.
Training quality is the kill switch. If lifts crater, sleep deteriorates, or mood tanks for 3+ consecutive days, end the block early. Goal is fat loss with intact muscle and intact you — not heroics.
Structurally non-Peat. Low-carb, low-fat, low-fruit, low-dairy-fat — the deliberate inverse of the framework. A 2-week trade for speed; resume normal pattern after.
Prep, ~20 min. Poach 1.5–2 kg chicken breasts and pull. Brown 1 kg lean ground beef with garlic and onion. Hard-boil a dozen eggs. Pre-portion cottage cheese into 200 g containers. Mix electrolyte jar (sodium + potassium powder) for daily scoops.