1

INTRODUCTION
Yo what up what up,

Its your man Big Brandon Carter.

I just wanted to take a second to congratulate you on getting Keto Hacks where Ill be taking
you through my step-by-step process to hacking your way to a stronger, healthier and higher
energy life with Keto.

As yall know, Ive been in the fitness game for over 15 years and have modeled for NIKE, PUMA,
ADIDAS, and other major brands. Ive been on the cover of fitness magazines, plus Ive trained
professional athletes and bikini models.

In addition to all that, Ive made over 1,000 videos online (that have been viewed over 100
million times) teaching people how to put on MUSCLE MASS and burn belly fat, always
highlighting that the key component to both is your nutrition.

Since its literally been my job for the past decade to stay ripped year round, Ive tried every diet
imaginable. Paleo, Atkins, Intermittent Fasting, Steak & Eggs, etc. If you can name it, Ive tried it.

My goal in trying all these nutrition plans is to find something that can not only get you
shredded and help you make serious gains, but also keeps your energy levels high so you can
stay laser focused throughout each day.

As a fitness model, I need to make sure the foods I eat keep my arms pumped without
compromising my abs and keeps my skin clear for photo shoots.

At the same time, as a CEO of a supplement company and a consultant to multiple businesses,
its imperative that the diet I follow keeps me sharp, alert and impervious to grogginess from a
poor nights sleep or the itus (aka the post-lunch food coma).

After nearly 20+ years of trying every diet I could find, nothing gave me the right balance of the
needs I described above. I was either getting ripped but compromising my energy levels, or
getting tons of energy but losing my gains.

That was until I found what I believe to be the Holy Grail of all diets, which is the Ketogenic
Diet.

2
 When youre in Ketosis, your body
The Ketogenic diet focuses on keeping your body creates Ketones which are only
in Ketosis. produced when youre eating
high amounts of fat, very
Ill get into all the details in the following chapters, but just low amounts of carbs
know that once your body is in ketosis, your body will become and a gentle amount
a god damn fat burning terminator. Just imagine a mini Arnold of protein.
Schwarzenegger robot in your body, constantly shooting off your
body fat throughout the day.

While the scientists are a bit behind on conclusions (as they always are) study
after study is showing the massive health benefits of doing Keto. These include
higher energy levels, healthier skin, faster recovery from training and even cancer
prevention.

So you may be wondering, Well, Brandon if Keto is so awesome, curing cancer and shooting off
fat cells and sh*t, why isnt everyone doing it?

Thats a great question, you skeptical, sarcastic yet conveniently well timed hypothetical spazz.

There are two main reasons for the lack of Keto world domination in the fitness world.

First, it takes some work to follow properly. To start you need to monitor your ketone levels
which requires drawing blood, keep your carbs extremely low and consume more fat in a day
than you normally do in a week. None of this exactly shouts fun.

Second (and this is the main reason I took so long to try it) there currently just isnt a super easy
Keto for Dummies guide out there.

Sure, there are a bunch of articles and peer reviewed studies by MDs on Ketosis, but for
simpletons like me, who want Step 1 do X, Step 2 do Y there is a massive void.

Therefore, to scratch my own itch, I decided to make Keto Hacks. I am going to literally
take you by the hand and tell you in excruciating detail the specific macros you should be
consuming, the type of cycle you should follow and how to overcome plateaus.

By the end of this program, youll know exactly what you need to do to reach Ketosis the easy
way, including step-by-step breakdowns, exactly what to eat and what to avoid, and of course
KetoHacks that will shortcut your way to Keto glory.

So thank you again for joining me on your Ketosis journey, where fatigue and lack of gains are
a thing of the past. Once you begin seeing what Keto can do, it will be the last diet you ever go
on.

3
What is a Ketogenic Diet?
(WHAT, HOW)

A ketogenic diet is a diet that is concentrated with healthy fats and low in
carbohydrates.

When Carbs are consumed the body produces glucose and insulin. These
are your bodys primary sources of energy when not in ketosis.

Foods To Eat:
-Protein: Fatty red meats (bacon, ribeyes, etc.), chicken,
turkey, fatty fish (salmon, tuna, mackerel, etc.), eggs

-Fats: Cheeses, butter, heavy creams, oils (olive,

coconut, avocado, etc.), nuts and seeds
(almonds, walnuts, etc.), avocados

-Veggies: Leafy green and cruciferous

veggies (broccoli, kale, spinach,
asparagus, etc.), peppers, onions,
tomatoes, cauliflower, cucumber,
mushrooms,

-Condiments: Salt, pepper, mayonnaise,

hot sauce, full fat blue cheese dressing, full
fat ranch dressing, 0-carb sweeteners (Stevia,
Swerve, Erythritol, etc.)

Foods To Avoid:

Milk, grains, sugars, rice, pasta, potatoes,

sweet potatoes, sweets, candy, cookies,
chips, crackers, sodas, juices/fruit
juices, most fruits, most alcoholic
drinks, beans, cereals

4
 How Does Ketosis Work?
With lower glucose and insulin levels the body must switch to another source of energy. Fatty
acids are broken down in the liver through a process know as beta-oxidation. This creates
Ketones that the body can use in place of the insulin and glucose. Some studies suggest that
ketones are nearly 70% more efficient than glucose molecules.

The Ketones that are produced are separated into two types, BHB beta-hydroxybutyrate and
acetone. BHB is the preferredfuel for the brain and after a while, you may think that you are
slipping out of ketosis with the use of conventional testing methods.

This, however, isnt accurate, your body is simply now utilizing a larger portion of the BHB
that is available.While your body does produce these two ketones it also produces a small
amount of glycerol.

This glycerol undergoes a process known as gluconeogenesis where it is broken down into
glucose along with amino acids and lactate. These trace amounts of glucose are needed for
the body to operate at its peak performance.

One thing to note with a keto diet is proteinsynthesis. Extra protein in the
diet can be converted to glucose in the liver. This is why most keto diets limit
your total protein consumption to about 25% of total caloric intake. However if
you fall far below your requirement of protein your body will begin to break down
your muscles to produce glucose.

How Can I Benefit From Ketosis

While a ketogenic diet is amazing for fat and weight loss due to the fact that your body is
now utilizing the stored fat for an energy source, it also has many other benefits ranging from
sustained energy to cancer treatment as a case study done by the Holden Comprehensive
Cancer Center for the University of Iowa states.

Because of the low carb and low insulin levels, a keto diet helps to reduce the risk of type 2
diabetes and can reverse the affects of pre-diabetics. Ketosis has also been proven to reduce
blood pressure and insulin secretions.

You can also expect your appetite to be reduced while in keto. Higher levels of the hormone
Leptin are released when you consume fats as compared to carbs; this hormone travels to the
brain and tells your body that you are satisfied. Higher Leptin levels also combat the hormone
Neuropeptide Y that tells your body to continue to consume food and store the calories as fat
for later use.

5
 We will tell you a few hacks to help
your body become keto adapted
How Can I Get Into Ketosis? quicker and easier then if you
were to just try it on your
The biggest thing to know, as Im sure you have figured out,
own.
is to reduce your carb intake. When I say reduce carb intake, I
am talking about Net Carbs. Now, net carbs are not something
that you will be able to find on a nutrition label, however they are
easily calculated. Simply take your total carbs and subtract your dietary
fiber, this will leave you with net carbs.

For this example we would have a total of 1.5g net carb. Now remember, this is
per serving so it does not mean that you will be able to eat an entire container.

When first starting out on a ketosis diet you initially want to limit your daily net carb intake
to the 20- 25g mark. Over time you will become more keto adapted.

What does this mean you may ask? Well, simply put, over time your body learns that fats are
a better source of energy for it to function at peak performance. The body will burn carbs but
then quickly switch back over to burning fats for its energy needs. Once you have become
keto adapted (60-90 days) you can increase your net carb intake up to 50g.

How Do I Test My Ketones?

When it comes to testing your ketone levels there are two methods. Ketone strips for
urinalysis and keto blood monitors. Many people initially opt for the ketone strips because
they are easier and cheaper to use. When you go to the restroom you simply urinate on
one of the strips and allow the allotted time to pass that is listed on the instructions.
After the time is up you compare the strip to the results panel to determine the
amount of ketones in your urine. Although very simple to test, this method is
vulnerable to many factors that skew the results. Depending on how much
water you drink and how often you use the restroom can change the
results. You can usually pick up 100 strips for about $15. When testing
your ketone levels
with a blood ketone
The seconds option is similar to a diabetics blood glucose
meter, the optimal
monitor. These monitors utilize specialized testing strips range for nutritional
that read blood ketones. This method is by far the most ketosis is between 0.5 and
accurate method that is readily available over the 3.0mM (millimoles). It is
recommended to check your
counter. The monitor itself is fairly cheap however the ketone levels after consuming
strips are a bit pricy. Because of their specialized different types of foods to determine
nature the test strips can cost about $2 a piece how they affect your body. From there
you can get an idea of which foods help
and often have to be ordered online or
you stay in Ketosis and which ones to avoid.
purchased at a specialized medical store. It is up to you how often you would like to test
your ketones, but keep in mind that the blood

6
ketone strips can get costly, so if you plan to test
often then the urine strips will be the cheaper option.
KETO HACKS

When experiencing the Carb Flu within the first few days, consuming
additional water and salt can often cure symptoms of sluggishness, headaches,
and irritability. Add a teaspoon of salt to a large glass of water.

Take a fiber supplement to ensure regular bowel movements. With the low
amount of vegetables your body will have lower fiber levels. Fiber is important
for digestive health.

Dont eat breakfast Intermittent fasting when paired with a ketogenic diet
leads to greater fat loss and quicker keto adaptation.

Drink Bulletproof Fighter Fuel (See Recipe Below) instead of eating breakfast.
The high fat content and caffeine will super charge your metabolism for the day.

Utilize exogenous ketones as a pre-workout for when you exercise. What are
exogenous ketones? Theyre a supplement that has been around since 2014,
similar to the ketones that your body produces in the liver, these ketones are
ingested to raise your blood ketone level when not in a ketogenic state. This
helps your body to adapt quicker by registering the ketones as a fuel source
even before the body ramps up endogenous ketone production.

Replace quick snacks with cheese sticks. Cheese sticks are high in fat and low
in carbs resulting in an easy way to boost your daily fat intake.

When dining out, ask for sauces on the side. Many restaurant sauces hide carbs
in the sweeteners they use to create them. By having the sauce on the side you
are able to regulate how much you consume.

Consume water, tea, or coffee while out to reduce carb intake.

Top dinners with grass fed butter for added flavor and extra fat. Butter that
comes form grass fed cows typically has higher Omega-3 levels, and helps to
improve your omega 3 and 6 balance.

Make an entire course of your meal cheese. Once again cheese has 0g of carbs
and can result in a substantial meal.

7
 Enjoy a delicious Fat bomb for desert. (See recipe below)

Drink a cup of chicken broth to increase sodium intake. Higher sodium

levels help to increase water retention in the body as well as increase
electrolyte levels.

Eat avocados to boost potassium levels and help to lower blood cholesterol levels.

Utilize Revolt BCAAs to reduce your hunger cravings. Also Revolt BCAAs
help to reduce the burning of muscles for energy. Revolt BCAAs also produce
neurotransmitters and are responsible for leucine-glutamate cycle for brain health.

Over hydrate your system to curb appetite. You should shoot for nearly half of
your body weight in oz. of water.

While fasting enjoy organic tea and Fighter Fuel with MCT oil to continue to
produce ketones. This results in stabilized blood sugar levels.

Keep stress levels as low as possible. Reducing stress in your life will help to
better regulate hormones that elevate blood sugar levels.

Add an omega-3 supplement into your diet to optimize triglyceride levels and
reduce the risk for heart disease.

If you go out for drinks, stick to clear liquors and soda water.
Keep in mind alcohol will affect your fat loss.

Smackfat Ketone Urinalysis Strips

JustFitter Ketone Urinalysis Strips

Precision Xtra Blood Ketone Meter

Precision Xtra Ketone Test Strips

How To Test Your Blood Ketone Levels

8
Keto Food List

Veggies:

Artichokes, Asparagus, Avocado, Bean Sprouts, Bell Peppers, Bok Choy, Broccoli,
Brussel Sprouts, Cabbage, Cauliflower, Celery, Cucumbers, Eggplant, Garlic, Green
Beans, Hot Peppers, Kale, Lettuce, Mushrooms, Olives, Onions, Okra, Pickles,
Sauerkraut, Scallions, Snow Peas, Squash, Spinach, Tomatoes*, Zucchini

Fruits:

Blueberries*, raspberries*, strawberries*

Meats/Proteins:

Beef, Bison, Eggs, Fish (Anchovies, Bass,

Catfish, Cod, Crab, Flounder, Haddock,
Halibut, Herring, Lobster, Mahi Mahi,
Mackerel, Orange Roughy, Oysters*,
Salmon, Sardines, Scallops,
Shellfish*, Shrimp, Sole, Snapper,
Squid, Tilapia, Trout, Tuna), Lamb, Pork
(Unglazed Ham, Bacon, Pork Roast, Pork
Chops, Tenderloin), Poultry (Chicken, Turkey,
Duck, Goose, Pheasant, Quail), Sausage, Veal

Nuts and Seeds*:

Almonds, Brazil Nuts, Cashews, Chia Seeds, Flax

Seeds, Hazelnuts, Macadamia Nuts, Pecans,
Pumpkin Seeds, Sesame Seeds, Sunflower
Seeds, Walnuts

9
 Fats:

Avocado Oil, Butter, Coconut Oil, Coconut Butter, Hollandaise Sauce, Mayonnaise, Olive Oil,
Peanut Oil, Sesame Oil, Sunflower Oil

Dairy:

Cheeses, Full Fat Greek Yogurt, Heavy Whipping Cream, Sour Cream

Beverages:

Almond Milk, Bone Broth, Cashew Milk, Coconut Milk, Coffee, Sparkling Water, Tea

Sweeteners:

Erythritol, Stevia, Swerve, Xylitol

*Be sure to limit your intake of these foods, as they do contain SOME carbs and can kick you
out of ketosis if you eat too much of them

10
Recipes
Breakfast:
Bacon Egg Cups

Servings: 1 dozen
Total Time: 30 min.

INGREDIENTS
12largeeggs
6slicesbacon
3oz.Shredded Cheddar Cheese

Directions
Start by cooking the bacon in the oven. Bake bacon for 30-40 minutes at 350 degrees.

Allow bacon to cool. Crack a single egg into cup of a muffin tin.

Chop bacon into 1/4 inch pieces and add 1/2 strip of bacon to each eggcup.
Add cheddar cheese to each eggcup.
With a fork, break each yolk and stir the ingredients together lightly.

Bake eggcups for 25-30 minutes at 350 degrees.

11
 Mexican Breakfast Bowl

Servings: 1
Total Time: 20 min.

INGREDIENTS
2largeeggs
1linkchorizo
1/2ripeavocado
2tbsp.sour cream
1/4cupCheddar Cheese
1/4smalltomato
1tbsp.cilantro

Directions
Cook chorizo over medium-high heat in a skillet.

Place cooked chorizo on a paper towel and pour out some of the grease leaving some to
cook the eggs in.

Break two eggs into a medium heat skillet with chorizo grease and scramble. Add milk to
make it fluffy.

Once cooked place eggs at bottom of a bowl.

Top the eggs with chorizo and layer on the avocado, cheese, tomato, sour cream and cilantro.

Serve immediately while still warm and enjoy!

12
 Bulletproof Fighter Fuel

Servings: 2
Total Time: 5 min.

INGREDIENTS
2 CupsFighter Fuel
2 Tbsp.Grass Fed Unsalted Butter
2 Tbsp. Organic Coconut Oil (or MCT Oil/MCT Oil Powder)
1 Tbsp.Heavy Cream (Optional)
1 tsp.Vanilla Extract (Optional)

Directions
Brew 2 cups of Fighter Fuel and pour into a mixer. Immediately add your butter, vanilla
extract, heavy cream, and coconut oil then blend it together. After you are done blending it is
ready to drink.

13
 Low Carb Granola

Servings: 48
Total Time: 30 min.

Ingredients
2 cups chopped pecans
1/2 cup chopped walnuts
1/2 cup slivered almonds
1 cup sunflower seeds
1 3/4 cup vanilla whey
1/2 cup sesame seeds
1 1/4 cupcoconut oilorpasture fed butter
1/2cuperythritol
1 tsp.stevia glycerite
1 tsp. cinnamon
1/2 tsp. sea salt

Directions
Preheat oven to 300F. Using a large bowl combine the nuts, seeds, protein, erythritol, stevia,
cinnamon and salt. Heat your coconut oil until it melts and pour over the dry mixture.

Place the granola on a large cookie sheet, allow this to bake for 20-25 min. Remove from the
oven and allow it to cool. Break the granola into smaller pieces.

14
 High Fiber Cacao Nibs Cereal

Servings: 4
Total Time: 1 Hour 10 min.

Ingredients
cup chia seeds
1 cup water
4 Tbsp. hemp hearts
1 Tbsp. fine Psyllium powder
2 Tbsp. coconut oil, melted
1 Tbsp. organic vanilla extract
1 Tbsp. Swerve
2 Tbsp. Raw Cacao Nibs

Directions
Preheat oven to 285F.
Using a large mixing bowl add in chia seeds and water, begin to mix. Allow this to sit for
approximately 5 minutes.

After the 5 min has passed add the remaining ingredients to the bowl excluding the cacao
nibs. Using an electric mixer, mix all of the ingredients until they are evenly distributed. At
this point add in the cacao nibs.

This should create pliable dough that you can hand form into a small cylinder. Place
this on oven paper about 11x 14 inches. Using a second piece of oven paper cover
the dough. Utilize a rolling pin to roll until it is 1/8 to inch thick. Remove the
top sheet of baking paper.

Place the baking paper with the dough onto a baking sheet and bake
for 15 min. Next remove the oven paper and flip the dough. Bake for
an additional 15 to 25 min.

Remove from the oven and allow it to cool. Using a

kitchen knife cut into 1 squares. You are now ready to
enjoy.

15
 Low carb Mini Donuts

Servings: 36
Total Time: 50 min.

INGREDIENTS Crust
1/3 cup Coconut Flour
3 tbsp. Swerve sweetener
tsp. Nutmeg
tsp. salt
tsp. baking soda
tsp. Glucomannan
2 tbsp. Coconut Oil, melted and cooled
4 large Egg, Whole
cup Almond Milk
1 tsp. Vanilla Extract
Coconut oil for frying
Powdered swerve for coating

Directions
Start off with heating the oven to 350F. Take a mini donut pan and greases the inside. In a
mixing bowl mix together eggs, almond milk, coconut oil, and vanilla. Sprinkle konjac over
the egg mixture and allow this to dissolve while stirring. Add about 2 tsps. of the batter to
each of the donut molds.
Bake this for 8 minutes. Once finished baking dump them out of the pan after they have
cooled.

16
 Breakfast Walnut Muffins

Servings: 6
Total Time: 30-40 min.

Ingredients
1 Cup blanched almond Flour
2 Large eggs
2 Tbsp. Erythritol
5 Drops Stevia
1/2 tsp. baking soda
1 tsp. apple cider vinegar
1 Cup Walnuts
4x Lindt 98% Cacao Squares

Directions
Preheat oven to 350F.
Chop the chocolate into small chunks. Combine almond Flour, baking soda and erythritol in
one bowl.

Mix the eggs, stevia, and vinegar in another bowl. Slowly add the dry ingredients to the wet
while stirring together.

Once everything combined, fold the chocolate and walnuts into the mixture. Spoon
the mixture evenly into 6 cupcake liners that are inside a cupcake tray. Bake for 15
minutes, or until they are golden brown on the top.
Let them cool for 15-20 minutes.

17
 Low Carb Breakfast Sandwich

Servings: 1
Total Time: 15 min.

INGREDIENTS
1SliceKeto Bread!
2Slicesbacon
1oz.Sliced Chicken
1/4CupCheddar Cheese
2Tbsp.Guacamole
1Egg
Salt and pepper
1/4tsp.Oregano

Directions
Place bacon in a skillet or non-stick pan and cook until crispy. Set aside, on a
paper towel.

Next, cook the Roast Chicken slices in the pan with the bacon grease and cook until
partially crispy. Set aside, on a paper towel.

Cook a sunny side up egg in the same pan as the chicken/bacon. We want the egg white to
be cooked through, but the yolk still runny. Once egg is done, set aside.
Slice a piece of bread and spread on the guacamole.

Next add bacon, then chicken, then the egg, and finally, top with shredded cheese and
oregano if desired. Place on an oven safe pan.

Turn on the oven to broil. Place sandwich under the broiler for 2-3 minutes, or until cheese is
completely melted. Enjoy!

18
 Lunch

Tuna Stuffed Avocados

Servings: 2
Total Time: 5 min.

INGREDIENTS
1 avocado
1 tomato, diced
1/2 can of tuna
Chopped cilantro to taste
A squeeze of lime juice
Garlic powder to taste

Directions
This one is very simple. Remove the avocado from the skin being sure to leave it intact. Dice
the tomatoes and avocado. Place in a bowl and mix together with tuna cilantro, lime, and
pepper. Once mixed spoon back into avocado skin and enjoy.

19
 Steak & Cheese Stuffed Peppers

Servings: 4
Total Time: 30 min.

INGREDIENTS
1lb shaved steak
1 pepper sliced
1/2 medium red onion, sliced
Garlic
Worcester Sauce
Pepper
2 TBSP Brummel and Brown soft spread
5 large green peppers, halved and seeded
5 slices provolone cheese

Directions
Preheat oven to 350.
In skillet, saut onion and the sliced pepper until soft. Remove the onion and pepper from
skillet, set aside.
Brown shaved steak in skillet then add onion/ peppers back in, season with garlic, salt,
pepper and Worcester sauce.
Lay one slice of cheese in bottom of pepper. Fill the pepper with steak and veggies
Bake in shallow baking dish for 15 minutes at 350F.

20
 Keto Spinach & Chicken Pizza

Servings: 2
Total Time: 20 min.

INGREDIENTS
1 boneless skinless chicken breast
1/2 tablespoon Olive oil
1 clove garlic, minced
1/2 cup half & half or heavy whipping cream
1/4 tsp. xanthan gum
1 cup fresh spinach, roughly chopped
1/2 cup part skim shredded mozzarella
Sea salt & pepper
1 ketoFlatbed Pizza Dough

Directions
Preheat the oven to 425F.

Saut the chicken in a skillet over medium heat until done. Remove the chicken and set
aside.
Add garlic plus the xanthium gum with half & half to the skillet and bring to a boil.

Reduce to simmer when sauce starts to thicken. Then fold in spinach, cook just until
wilted.
Spread sauce/spinach mixture onto your cooked pizza crust. Top with chicken and
shredded cheese.

Bake 10 minutes or until cheese is melted.

21
 Keto Chicken Tenders

Servings: 2
Total Time: 16 min.

INGREDIENTS
8 ounces chicken breast tenderloins
(about 6 pieces)
1 cup almond flour
1 teaspoon salt
1 teaspoon pepper
1/4 cup Heavy Whipping
1 large egg

Directions
For the coating- whisk egg and cream in a large bowl. Season with salt and
pepper. Add chicken and let sit for about 10 minutes.

Next add almond flour to a shallow dish or pan, season with salt & pepper. Coat both
sides of chicken with flour.

Fry in small batches until golden brown and internal temperature reaches 160.
Dip in your favorite keto friendly sauce.

22
 Flatbread Pizza Dough

Servings: 1
Total Time: 16 min.

INGREDIENTS
2oz cream cheese
3/4 cup shredded mozzarella
1 egg, beaten
1/4 tsp. garlic powder
1/3 cup almond flour

Directions
Preheat the oven to 425F.

In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a
time until melted. Add remaining ingredients to the melted cheese.

Mix as well as you can. It does get a tad bit odd here, because mozzarella turns to a big glob
when melted.

Grease a pizza pan; spread dough out into a 1/2 thick circle.

Bake for 12-14 minutes or until golden brown.

23
 Fajita Stuffed Chicken

Servings: 3
Total Time: 20 min.

Ingredients:
2 tbsp. Oil
1 red pepper
1 green pepper
1 yellow pepper
1 onion
3 tsp. salt
4 0z cream cheese
c cheddar cheese
c pepper jack cheese
3 chicken breast
2 tsp. chili powder
2 tsp. cumin
2 tsp. garlic powder

Directions
In a skillet place your oil peppers and onion. Add 1 tsp. of salt and saut until softened. Place
the peppers and onion in a bowl and add cream cheese, cheddar cheese, and the pepper
jack cheese. Mix thoroughly and set to the side.

In separate bowl place chicken breast and sprinkle over the remaining salt along with the
chili powder, cumin, and garlic. Toss to evenly coat. Using a knife create a pocket in the
chicken breast so that you can stuff the pepper cheese mixture inside.

Using medium high heat place breast back in the pan and brown for 5 minutes on each side
until completely cooked. You are now ready to serve.

24
 Chili Lime Shrimp

Servings: 3
Total Time: 15 min.

Ingredients
Juice of 1 Lime
Zest of 1 Lime
1 Tbsp. Chili Powder
24 oz. Shrimp

Directions
Defrost the shrimp if youre using frozen. De-tail and de-vain them.
Preheat oven to 350F.
While the oven is heating zest 1 whole lime. Use about 2-3 Tbsp. Olive Oil to grease a foiled
baking sheet. Lay the shrimp on the baking sheet, carefully season every shrimp with chili
powder and lime zest. Squeeze the limejuice over the shrimp, once seasoned. Bake in the
oven for 12 minutes.

25
 Asian Style meatballs

Servings: 4
Total Time: 20

Ingredients (Meatballs)
1 lbs. Ground Pork
2 Green Onions, sliced thinly
1 tsp. Minced Garlic
tsp. Minced Ginger
2 tsp. Soy Sauce
2 tsp. Sesame Oil
Juice of Lime
3 tsp. Chili Paste
2 Tsp. Erythritol
1 tbsp. Rice Wine Vinegar
Cup Pork rinds
1 Large beaten Egg

Ingredients (Sauce)
2 Tbsp. Sugar Free Ketchup
1Tbsp. Chili Garlic Paste
1 Tbsp. Lime Juice
1 tsp. Sesame Oil
1 tsp. Rice Vinegar
1 tsp. Soy Sauce
1 tsp. Erythritol

Directions
Begin by preheating the oven to 400F. While the oven is preheating combine all the
ingredients to make the meatballs. Form the meatballs by hand into 16-20 balls.

Spread the meatballs out on a foil covered backing sheet. These will bake for 12-15 minutes or
until the internal temperature reaches 165F.

While the meatballs are baking, mix together the sauce ingredients.

Once the meatballs are finished baking spoon the sauce over and garnish with sprig onion.

26
 Cobb Salad with Fat-Burning Dressing

Servings: 2
Total Time: 20 min.

Ingredients: Dressing
cupmayonnaise
1 tbsp.Dijon mustard
cupextra virgin olive oil
2 tbsp.MCT oil
2 cloves garlic
2 tbsp. fresh lemon juice
2 tbsp. freshly chopped herbs of choice
Salt and pepper to taste

Ingredients: Salad
2 cups raw baby spinach
4 oz. cooked chicken
1/3 cup chopped cucumber
1/3 cup chopped tomatoes
2 hard boiled eggs, chopped
lb. pork, cooked and crumbled
large avocado, cut into small chunks

Directions
Peel and crush the garlic placing it in a mason jar. Add the mayo, lemon juice,
olive oil, MCT oil, and Season with salt and pepper. To the jar ad the finely
chopped herbs. Close the jar and shake before using.

Now to make the salad simply place the spinach in a bowl and top
with the rest of the ingredients. Lightly drizzle the dressing over top
and enjoy.

27
 Dinner

Fat Bomb Pork Chop

Servings: 3
Total Time: 45 min.

Ingredients
1 medium yellow onion, peeled and sliced
1 (8 oz.) package brown mushrooms, washed
and sliced
cup oil
3 boneless pork chops
1 tsp. garlic powder
1 tsp. nutmeg
1 cup mayonnaise
1 tbsp. balsamic vinegar

Directions
Preheat oven to 350F.
In a large skillets saut the onions and mushrooms using the oil until they have wilted. Place
the pork chops in the same pan and season each chop with garlic powder and the nutmeg.
Brown each side of the chop. Continue to cook the chops until they reach an internal
temperature of 165F and remove them from the pan.
Whisk together mayo and the vinegar and add to the remaining oil that sits in the pan. This
will create a thick sauce that is poured over top of the pork.

28
 Loaded Nacho Meatballs

Servings: 16
Total Time: 15 min.

Ingredients Meatballs:
1lb. ground beef (80/20)
1 egg
cup almond flour
tsp. salt
tsp. ground black pepper
cup sharp cheddar cheese, shredded
1 tsp. ground cumin
1 tsp. garlic powder
3 Tbsp. prepared salsa (sugar free)
1 Tbsp. pickled jalapenos, chopped

Ingredients Toppings:
cup prepared salsa (sugar free)
cup sharp cheddar cheese, shredded
16 pickled jalapeno slices
2 Tbsp. sour cream

Directions
Combine in a medium bowl all of the ingredients for the meatballs. Thoroughly mix
all of these together and hand press into 16 meatballs. Saut until golden brown
and cooked throughout, approximately 3-4 minutes each side.

Place all of the meatballs on an oven safe dish. Top them each with 1tsp
salsa and 1tsp of the shredded cheddar. Place this in the oven on broil
for about 1 minute so that the cheese can melt. Cautiously remove
and top each with a dab of sour cream and a slice of jalapeno.

29
 Easy Baked Pesto Chicken

Servings: 1
Total Time: 45 min.

Ingredients
4 boneless, skinless chicken breasts
Salt and fresh ground black pepper
1/2 cup basil
1/2 cup grated low-fat mozzarella cheese

Directions
Preheat oven to 375F.

You should start off by removing all of the extra fat and tendons from
the chicken that you had go. After all of this has been removed Slice the
chicken breast into halves.

Coat a baking dish with non-stick cooking spray and then add a layer of pest to the
bottom, about a cup. Place your chicken over the pesto and then top that with yet
another cup of pesto.

Place aluminum foil over the dish and bake for 25-30 minutes until the chicken begins to
firm up.

After this remove the foil and top the chicken with the cheese. Place the dish back in the
oven and allow it to cook for 5 additional minutes. At this point the cheese is ready to be
browned, turn your oven on broil for 5 more minutes being mindful to keep your eye on it.

30
 Bacon Explosion

Servings: 3
Total Time: 60

Ingredients
10 slices bacon
Pound Jimmy Dean Hot Sausage
3 cups spinach
- 1 Cup of Cheddar Cheese
Montreal Southwest Seasoning
2Tbsp. Salt (For Baking Pan)

Directions
Start off by preheating the oven to 400F or 375 for Convection oven.

Interlace the bacon to create a 5x5 weave. Next season weave with your favorite seasonings.
Next roll out pound Jimmy Dean Sausage on a sheet of foil into a square shape. Place the
sausage on to the center of the bacon weave using the foil to assist with the transfer.

Place the Cheese and spinach on top of the sausage and tightly roll it into a log. Transfer it
onto a cooling rack placed inside of a foil lined backing pan.

You can then season the outside of the weave at this point if you want.

This will then bake for 50-60 minute or until everything is well cooked inside.

31
 Rosemary Honey Dijon Pork Chop

Servings: 2-4
Total Time: 20 min.

INGREDIENTS
2-4 pork chops
1 TB Dijon mustard
1 TB honey (I love raw honey)
1 1/2 tsp. fresh rosemary, or 1/2 tsp. dried
rosemary, crushed

Directions
Preheat broiler. Arrange chops on unheated rack of a broiler pan. In a
small bowl, stir together mustard, honey, and rosemary. Spread some of the
mustard mixture on top of the chops.

Broil chops 3 inches from the heat for 6 minutes. (It might take less, depending on
how thick your chops are.) Turn chops over; spread remaining mustard mixture onto the
chops. Broil for 6-9 minutes more, or until desired doneness.

32
 Creamy Spinach Pork Tenderloin Roulade

Servings: 4
Total Time: 95 min.

INGREDIENTS
THE PREPARATION 6-7 cupsSpinach
1 lb.Pork Tenderloin 4 oz.Cream Cheese
3 tbsp. + 1 tsp.Olive Oil 1/4 tsp.Mrs. Dash Table Blend
2 tsp. + 1 tsp.Minced Garlic Salt and Pepperto taste
5 slicesProsciutto

Directions
Preheat oven to 450F if you are cooking right away. Otherwise hold off on preheating the
oven until youre ready to use the pork. Butterfly the pork tenderloin. You do this by cutting
either 1 or 2 slits through the meat depending on the size. Put plastic wrap over the meat
and pound it to 1/2 thickness using the smooth side of the meat hammer. You want to be
able to work with it later to roll it. Season meat with salt and pepper to your liking. I normally
sprinkle from the container until the whole tenderloin is covered. Using the spiked side of the
meat hammer, lightly pound the seasonings into the pork.

If you are prepping this recipe is advanced, store the pork tenderloin in the fridge. Otherwise,
skip this step. If you are resuming this recipe after you have pounded the pork tenderloin,
preheat your oven to 450F. Bring 3 tbsp. + 1 tsp. Olive Oil to high heat in a pan. Add the
spinach and let it wilt. Once the spinach starts to wilt, move it aside and add 2 tsp. garlic
to the pan. Let this cook for 30-60 seconds and then mix everything together. Using sliced
prosciutto; cover the entire pork tenderloin so no meat can be seen.

Spoon the spinach and garlic mixture on top of the pork tenderloin, making sure that it
doesnt go too far toward the edges. Add the cream cheese by ripping chunks off. Begin to
roll the tenderloin lengthwise. Make sure you have toothpicks or butchers string handy so you
can secure it once its been rolled. Roll the pork tenderloin with all of the fillings completely
shut and then secure it shut with toothpicks or butchers string.

Rub the outside of the roulade with 1 tsp. garlic, 1/4 tsp. Mrs. Dash Table Seasoning and fresh
ground black pepper to taste. Bake the tenderloin at 450F for 20 minutes, then reduce heat
to 325F and bake for an additional 60-75 minutes or until temperature reaches 145F. Once
the meat is done, let rest in foil for about 5-10 minutes.

Cut pork tenderloin into 3/4 slices and serves. If youre using green beans, add a little brown
mustard and olive oil over the top.

33
 Creamy Butter Shrimp

Servings: 3
Total Time: 20 min.

INGREDIENTS
1/2oz.Parmigianino 2 tbsp.Unsalted Butter
Reggiano, grated 1/2 smallOnion, diced
2 tbsp.Almond Flour 1 cloveGarlic, finely chopped
1/2 tsp.Baking Powder 2 smallThai Chilies, sliced
1/4 tsp.Curry Powder 2 tbsp.Curry Leaves
1 tbsp.Water 1/2 cupHeavy Cream
1 largeEgg 1/3oz.Mature Cheddar
12 mediumShrimp Salt and Pepperto Taste
3 tbsp.Coconut Oil 1/8 tsp.Sesame Seeds

Directions
Remove the shells of the shrimps but leave the tail part if youd like (optional). Gently cut the
surface of the shrimps and devein. Clean well. Pat the cleaned shrimps dry with paper towels.
In a bowl, add0.5 oz. grated Parmigianino Reggiano, 2 tbsp.almond flour, 1/2 tsp. baking
powder and 1/4 tsp. curry powder (optional). Mix well.

Into the mixture, add in 1 egg and 1 tbsp. water. Mix well until smooth.

Pre-heat a pan on medium heat. Add in 3 tbsp.coconut oil. Once the oil is hot, generously
coat the shrimps with the batter and pan-fry the shrimps. Do these two to three at a time.

Wait until the shrimps turn golden brown and then remove them from the pan. Put on a
cooling rock. Pan-fry extra batter if any left.

Pre-heat a pantomedium-low heat. Add in 2 tbsp. unsalted butter. Once the butter has
melted, add in 1/2 chopped onion.

Wait until the onion turns translucent and then add in finely chopped garlic, sliced Thai
chilies and 2 tbsp. curry leaves. Stir-fry everything until fragrant.
Reduce heat to low. Add in 1/2 cup Heavy Cream and 0.3 oz. mature cheddar (optional). Stir
until the sauce thickens up to own liking. Add in the battered shrimp and coat well with the
sauce. Garnish with sesame seeds and serve! Goes well withcauliflower fried rice.

34
 Keto fat bomb

Servings 9
Total time 40 min

Ingredients
4 tbsp. coconut oil
4 tbsp. coconut almond butter
3 tbsp. unsweetened cocoa powder
3 tbsp. grass fed butter
2-3 packets stevia

Directions

In a sauce pan combine all ingredients. Turn stove to p on to medium low temperature. Melt
and combine all elements until smooth.

Pour into cupcake tin lined with cupcake wrappers. Place this in the freezer.

After 30 min take out and enjoy.

35
Conclusion
So there you have it. You have all the hacks, recipes, and information you need to become a
Keto King or Queen yourself and begin living that rapid fat-burning, intense muscle building
and high energy lifestyle.

As I said earlier, do NOT spazz out in the early stages. Youre going to have an uncomfortable
adjustment period and thats totally normal. But after that first month or so, youll adapt and
when the belly fat begins melting and you notice how alert you are, it will become second
nature.

As always, Im here to help. Reach out to me at brandon@brolaboratories.com or any of my

social media below~

Instagram/Twiter: Bcartermusic

Snapchat: KillerCarter187

Facebook: Brandon Carter

36