BARE KETO program

BARE KETO brings together keto nutrition, an overnight fasting rhythm and strength training. The aim is to support food habits, strength and wellbeing, not just a lower number on the scale. Changes in appetite, weight and energy vary from person to person.

The weekly menus and the shopping list are in the app. Review the plan, arrange your food and record your weekly measurements on Mondays. WhatsApp is our meeting group, where we share our plates and our questions every day.

After eating, insulin helps the body use and store nutrients. Between meals, liver glycogen helps maintain blood glucose, and the body can draw more on fat. Reducing carbohydrate intake can increase ketone production in the liver; muscles and other tissues can use those ketones for energy.

These are overlapping processes, not two on/off modes. Eating keto does not mean insulin never rises or fat cannot be stored. Using fat as fuel is not the same as losing body fat: overall intake, activity, sleep and health still matter. Fasting is not essential for fat loss.

Keto or time-restricted eating may help some people manage appetite or weight. Better mood, sleep, hormonal balance, longevity or mental clarity are not guaranteed outcomes. Diabetes treatment must be reviewed with a clinician before changing diet or fasting.

Count the fast from your last food or calorie-containing drink until your first calories the next day. Sleep counts. Fasting is part of the program: 12 hours is the minimum and helps the body move into ketosis. Choose 12, 14 or 16 hours depending on your experience, life stage and personal situation. We usually recommend fasting after dinner to make use of the sleep hours, so you don't need to eat anything.

Finish dinner at 19:00: the first meal is at 07:00, 09:00 or 11:00 for a 12, 14 or 16-hour fast. Water, plain tea and black coffee fit a calorie-free break. Milk, MCT oil, shakes, juice and food end a strict fast. MCT is optional and belongs with a meal, not in a calorie-free fasting window.

There is no universal hour when fat burning, ketosis or autophagy switches on. Timing depends on prior meals, activity and individual physiology; human evidence does not establish a precise 16 or 24-hour repair threshold. This program's planner does not recommend prolonged fasting. Stop and eat if you feel unwell; fasting and fasted training are not tests of willpower.

Program edition: 9 November–27 December 2026. Week 0, 9–15 November: anti-inflammatory preparation with minimally processed food, gentle movement and sleep routines. This is not keto: there is no keto carb target or need to reach ketosis yet. Grains and legumes are not inherently inflammatory.

Week 1, 16–22 November: start keto and choose a suitable fasting rhythm. Week 2, 23–29 November: adaptation, training and optional ketone tracking. Week 3, 30 November–6 December: review wellbeing and measurements. Week 4, 7–13 December: review portions, recovery and demanding training days. Week 5, 14–20 December: consolidate habits and prepare reintroduction.

Week 6, 21–27 December: gradually reintroduce carbohydrate foods, record how you feel and review final measurements. This phase is not intended to maintain ketosis. Dates describe this program edition, not an automatic personal start date.

Build meals around protein, vegetables and olive oil; replace sugary drinks and ultra-processed snacks with simple food. In preparation, reduce portions of grains or legumes gently rather than eliminating them. Take a morning walk for daylight, spend time outdoors and drink guided by thirst. Never look directly at the sun.

BARE KETO encourages a regular bedtime and at least 7.5 hours of sleep. A sample day: daylight and hydration, planned meals, strength or a walk, then dinner and a calm evening. Finishing dinner 2–3 hours before bed may suit your routine; the schedule should remain flexible.

After training, prioritise recovery and a meal with protein. You can eat before a session if needed and add a third meal if two do not meet your needs. Do not ignore hunger, dizziness or weakness just to finish a fast.

During weeks 1–5 the program uses 20–30 g net carbs over the whole day, not per meal or grams of food. BARE KETO starts with a 30 g daily goal, editable in your profile. Portions, sauces, dairy, nuts and berries all contribute; a keto label does not make portions unlimited.

On Spanish/EU labels, carbohydrate already excludes fibre: do not subtract it again. On US labels, dietary fibre is included in Total Carbohydrate, so subtract fibre for a net-carb estimate. Count carbohydrate, not only sugars. Food composition varies by brand and preparation; check the actual label.

Use protein foods, low-carb vegetables and suitable fats such as olive oil, avocado, nuts or oily fish. Hand-sized portions can be a rough guide, not a measurement. Plate volume is not calorie percentage. The program's fat/protein/carb ranges can add up to more than 100%, so they are not reproduced as simultaneous targets; individual needs should be agreed with a qualified professional.

The program cites 1.4–2.0 g protein per kg per day as an exercise-oriented reference, not an individual prescription. Kidney disease or other medical needs require personalised advice. Add fats to suit your needs and satisfaction, not to force a percentage or assume that adding fat guarantees body-fat loss.

Aim for at least three strength sessions a week, adapted to your health and experience, and move every day. The program includes two group sessions with Melissa: choose two from Monday, Wednesday or Friday, 09:15–10:00, plus a third strength session on your own. This timetable belongs to this program edition; confirm arrangements with Melissa.

On other days, walk, cycle, swim or practise mobility at an appropriate intensity. Strength work, adequate protein, enough food and recovery help support muscle mass. Training before breakfast is optional; higher fat use during a fasted workout does not guarantee more long-term fat loss.

For very demanding training days, the program suggests either a small fruit serving before training or a small serving of brown rice afterwards, not both. This is an optional strategy to discuss with your professional, not a requirement for ordinary sessions. The extra carbs count and may interrupt ketosis; returning to a keto meal does not guarantee immediate ketosis.

Week 6 is different: reintroduce carbohydrate foods gradually rather than trying to keep the keto target. Choose one change at a time, review portions and notice digestion, hunger, energy and training. Scale changes can reflect water and glycogen as well as body fat; reintroduction cannot guarantee no rebound.

Participant menus provide two alternatives for each meal. They remain suggestions, not personalised portions or fixed recipes. Plan two or three meals if suitable; do not use a no-snacking rule to ignore hunger or medical needs. Weekly menus and the shopping list require program membership and sign-in.

During keto, sugary drinks, sweets and large starch portions can make the carb target difficult. Food labels matter more than words such as light, zero or keto; these labels do not automatically make a food suitable or unsuitable. Legumes, whole grains and fruit can be part of preparation or reintroduction and are not universally forbidden foods.

BARE KETO discusses creatine monohydrate, magnesium, electrolytes, optional MCT and whey protein. Supplements are optional and do not replace food, sleep or recovery. Creatine has evidence for supporting strength training and can increase muscle water, so a scale increase is not necessarily fat gain.

Do not automatically add salt, potassium substitutes or magnesium to treat symptoms. Kidney or heart disease, blood-pressure treatment and other medication can make supplementation unsafe. Discuss product, dose and interactions with a clinician or pharmacist; tiredness or headache should not simply be dismissed as normal keto flu.

Write your goal, then ask: what will that give me? Repeat until you reach a reason that matters to you. Review that reason alongside your actions, not only weight. Notice cravings, sleep, mood, energy and small wins.

BARE KETO proposes Monday measurements under similar conditions. Pharmacy body-fat readings are estimates affected by hydration; no single column tells the whole truth. The app keeps its existing 1–5 mood and energy ratings, rather than a 1–10 scale. Weight, body fat and optional blood/urine ketones are private to your account.

Optional ketone tracking starts in week 2. Blood and urine readings are different methods and should not be converted into each other. A ketone number does not diagnose your health, establish fat loss or prove that a meal plan is right. If you have diabetes or feel unwell, seek medical advice rather than relying on the tracker.

Review what helped you eat, move and rest consistently, and build a sustainable next step. The next program, BARE RESET, is announced for 11 January 2027, in Spanish; it is a separate program, not automatically included here. Confirm current availability and details with Melissa.