Introduction

Annette Cuddy , Nutritional Therapist based in London, is currently collaborating with Dr D O’Flynn on the development of a ketogenic dietary programme aimed at improving energy levels, supporting weight management, and enhancing metabolic health. Her approach is grounded in current scientific research  which is evolving.( see references)

What is a ketogenic diet

The ketogenic diet is based around a low carbohydrate intake, with a high protein and fat content. Ketogenic diets have been used in the treatment of epilepsy in childhood for over 100 yrs.

Typically, the ratios are: 55-70% fat, 20-35% protein, up to 10% carbohydrate.

The ketogenic diet can be beneficial with weight loss, and some health conditions, e.g. T2DM, metabolic syndrome, reducing blood sugar levels. PD, Neurodegenerative issues.

Reducing carbohydrates to a maximum of 10% will enable the body to burn fat as fuel rather than carbohydrates. This will then put your body into a state called ketosis, where the liver turns fat into energy in the form of ketones.

Before embarking on a Keto Diet or any dietary change its advisable to discuss with your healthcare provider.

If you find this diet helpful and you would like to get further information online a good resource is The Charlie Foundation which is now in its 30th year of advancing awareness in Ketogenic Therapeutics.

Foods to eat on a keto diet

• Meat – beef, pork, lamb wild game, organ meats, poultry.

• Fish - all types including seafood -

• Eggs

• Tempeh, tofu

• Vegetables

• Fruit

• Dairy products

• Nuts and seeds

• Greek yogurt

• Dark chocolate – minimum 70% cacao, in small amounts e.g. 1-2 squares daily

Foods to avoid

• Bread, rice, pasta, potatoes, yams, peas, corn, quinoa and millet.

• Sweetened or low-fat yogurts –

• Mango, banana, grapes, dried fruits

• Milk and white chocolate

• Alcohol

• Fruit juices

• Soft drinks

• Honey, syrups

• Ketchup, barbecue sauces

• Low fat foods

Getting started

We have put together a 7 day diet plan, so it is easy to follow with no calorie counting.

Confirming Ketosis

 Easiest way to do this is measuring ketones in  urine with a  Ketostix, easily sourced online.

 Duration

 We are suggesting a hormetic approach to Ketosis which you should discuss with your health practitioner because depending on your goals there are different approaches. One option is to do a Welly plan as a kickstart and follow that with a 5-7 day Welly K. How long should you stay on a ketogenic depends on your goals and response.That should be discussed with your healthcare provider.Some people stay on such diets for months and years. But again we are all individuals and its about figuring out what works for your system. Personally I do a 5 days Welly K every 3 months. Its easy to do and over the time the benefits in health may be accumulative.

So lets look closer at a 5 day Welly K,

High-fat, low-carbohydrate ketogenic reset designed to activate your body’s innate ability to adapt, recover, and thrive. Rooted in the science of hormesis, WELLYK mimics ancestral rhythms of scarcity and metabolic switching, offering modern humans a way to regain control over energy metabolism and inflammati

Hormesis is the biological principle that short, manageable stressors make us more resilient. WELLYK uses nutritional ketosis as a metabolic stressor to upregulate mitochondrial function, reduce inflammation, and reset key hormonal signals like insulin, leptin, and ghrelin. By cycling into and out of ketosis every few months, the body becomes more metabolically flexible—better able to switch between fuel sources and resist chronic disease.

Day 1: Glycogen stores begin to deplete, mild appetite suppression may start.
Day 2: Lipolysis (fat breakdown) increases, ketone production begins.
Day 3: Blood ketones rise; brain begins using beta-hydroxybutyrate (BHB); appetite drops. Urine Keto Stick positive.
Day 4: Mitochondria upregulate; inflammation may begin to fall; energy may increase.
Day 5: Full metabolic adaptation; cellular cleanup (mild autophagy) may be triggered.

Spacing WELLYK in quarterly ( 3 monthly )cycles allows for metabolic re-sensitization. This rhythm avoids the potential drawbacks of long-term carbohydrate restriction, while reinforcing the adaptive benefits of ketosis. Each 5-day pulse becomes a biological ‘reboot,’ promoting longevity, weight balance, and mental clarity.

- Improved insulin sensitivity
- Increased mitochondrial efficiency and energy
- Appetite regulation via hormonal signaling (CCK, GLP-1, BHB)
- Reduction in inflammatory markers
- Enhanced mental clarity and neuroprotection (↑ BDNF)
- Mild autophagy and cellular renewal

 All the recipes are for I serving 

Day 1  

Breakfast 

Omelette 

Ingredients 

• 2 medium eggs 

• 1 cup of chopped spinach 

• 1 teaspoon of fresh chopped basil 

• 1 small avocado thinly sliced 

Method 

• Whisk eggs in a bowl until they are frothy. 

• Heat 1 tablespoon of olive oil/coconut oil in a pan over medium heat. • Add the eggs.  

• Lift the edges after 20/30 seconds and allow the uncooked egg to get to the  sides. 

• Add the spinach to the top of half the omelette. 

• Sprinkle basil and pepper on top  

• Fold over the other half, reduce heat, cook for 1 min. 

• Serve with slices of avocado

Lunch 

Lettuce and chicken wraps 

• 100g of cooked chicken cut into slices 

• 2-4 iceberg lettuce leaves washed 

• A handful of diced tomatoes 

• 50g mozzarella cheese cut into slices 

• Sugar free barbecue sauce or ranch dressing 

Method 

• Divide and arrange all the ingredients into the lettuce leaves, fold inwards • Add salt and pepper to taste. 

Dinner 

Burgers with salad 

Ingredients 

 180g minced beef 

• 1 egg 

• Salt and pepper 

• Half a grated onion 

• Mixed, prepared and washed salad leaves 

• Half an avocado sliced 

• 2 slices of cheddar cheese 

Method 

• Put the beef mince, grated onion, salt and pepper and beaten egg into a bowl. • Mix thoroughly to combine all ingredients 

• Divide into two patties, roll into a ball and slightly flatten 

• Cook on a griddle pan with olive oil for 3 mins on each side. 

• Put slices of cheese on top 

• Grill for 2 mins 

• Arrange on a plate with the salad leaves mixed with 1 tablespoon of olive oil, and slices of cheese 

• Serve with keto friendly ketchup or no sugar added sugar.

Day 2 

Breakfast 

• 2 hardboiled eggs 

• 2 slices of bacon 

• Half a sliced avocado 

Lunch 

Prosciutto wraps with goats’ cheese and rocket 

Ingredients 

• 8 thin slices of prosciutto 

• 100g of goat’s cheese 

• 2 tablespoons of fresh lemon juice 

• Salt and pepper 

• A large handful of rocket leaves 

• Half an avocado sliced 

Method 

• Mix the goats cheese, lemon juice, salt and pepper in a bowl and combine  well. 

• Lay the prosciutto slices on a work surface. 

• Spread 2-3 tablespoons of the goat’s cheese mixture on each prosciutto slice. • Add the rocket leaves on top of one end. 

• Add the avocado slices 

• Roll into a tight bundle. 

Dinner 

Steak with mushrooms 

Ingredients 

• 180g of steak of choice 

• Large handful of mushrooms of choice 

• ½ an onion, sliced 

• 1 cup of bone broth or stock 

• 1 tbsp Worcester sauce 

• 2 tbsp cream 

• 2 tbsp of Dijon mustard 

• 1 medium sliced courgette

Method 

• Cook steak to choice – leave to rest  

• Sauté onions and mushrooms in the same pan until soft, 

• Add broth, salt and pepper, worcester sauce, cream and mustard, combine,  cook for 5 mins. 

 Keep warm. 

• Sauté the courgettes in butter or olive oil until soft, add finely grated parmesan  cheese – optional. 

• Arrange steak on a plate, cover with the sauce, 

• Serve with the courgette.

Day 3 

Breakfast 

Scrambled eggs with smoked salmon 

Ingredients 

• 2 medium/large eggs 

• 1 tbsp butter 

• Salt and pepper 

• 80 – 100g smoked salmon 

Method 

• Whisk the eggs, add salt and pepper. 

• Heat the butter in a frying pan, add the egg mixture. 

• Cook for 1 min, turn cook for another min, fold over. 

• Add to a plate with the smoked salmon slices, drizzle with lemon juice. 

lunch 

Diced Avocado and bacon salad 

Ingredients 

• 2 large handfuls of spinach leaves 

• Half a sliced avocado 

• 4 slices of bacon 

• 2 tbsp of olive oil 

• 1 clove of garlic crushed – optional 

• Salt and pepper 

• 1 tbsp of balsamic vinegar 

Method 

• Cook the bacon until crispy 

• Put the olive oil, balsamic vinegar, salt, pepper and crushed garlic in a small  container, whisk together. Add lemon juice if preferred. 

• Put the spinach leaves in a bowl, add the diced avocado, chop the bacon  roughly, add to the bowl, add the oil mixture, toss together. 

• Ready to serve

Dinner 

Parmesan baked cod 

Ingredients 

• 1 large piece of cod fillet 

• 1 beaten egg 

• ¼ cup of parmesan cheese, finely grated 

• 1 tbsp of olive oil 

• Salt and pepper 

• ½ tsp each of garlic, onion and paprika powder 

• Fresh chopped parsley 

• Lemon wedges 

Method 

• Put the egg in a shallow dish, beat, 

• Put the cheese, salt and pepper and spices in another bowl • Spray or massage olive oil unto cod 

• Dip into the egg mixture, then dip into the cheese mixture • Air fry for 6 mins, or shallow fry in very hot oil for 3 mins each side 

• Serve with sauté vegetables or baked vegetables of sliced red peppers,  courgettes and tomatoes.

Day 4  

Breakfast 

• 150g of full fat Greek yogurt 

• A handful of blueberries 

• 2 tablespoons of mixed seeds and 2 tbsp of mixed dry roasted nuts – dry  roast at home in a frying pan with a little salt for 2-3 mins. 

• Arrange the blueberries and mixed seeds over the Greek yogurt • Sprinkle ½ teaspoon of cinnamon or vanilla extract if needed. 

Lunch 

Cauliflower rice with prawns 

Ingredients 

• 100g of king prawns 

• ½ head of cauliflower 

• 1 tbsp of Soy sauce – dark 

• Toasted sesame oil 

• Vegetable broth 

Method 

• Cut up the cauliflower, put in a blender and pulse to a fine rice consistency • Heat olive oil in a wok or frying pan, 

• Sauté prawns until cooked for 1-2 mins 

• Remove from the pan – keep warm 

• Put the broth and cauliflower in the pan, cook and stir for 5 mins until tender • Add the soy sauce, cook for 1 min, add the prawns back in, stir all together • Transfer to a bowl 

• Add salt and pepper to taste.

Dinner 

Chicken thighs with cream cheese and tomato sauce 

Ingredients 

• 2 tbsp of olive oil 

• 180g of boneless chicken thighs 

• ½ a tin of cooked tomatoes  

• 100g of creamed cheese 

• Fresh basil leaves 

• Salt and pepper 

• Broccoli- large handful 

• Mixed salad leaves 

• Roasted pecan/walnuts - small handful 

Method 

• Heat the olive oil in a frying pan 

• Add the chicken, cook for a few mins each side  

• Add the cream cheese and tomato sauce 

• Add salt and pepper, 

• Cook for 20 mins  

• Meanwhile steam the broccoli until tender 

• Add the torn basil leaves to the chicken 

• Dry roast the nuts for about 1 min, do not burn 

• Chop the nuts, 

• Add salad leaves to a bowl, add olive oil, lemon juice and balsamic vinegar,  toss to combine 

• Sprinkle the nuts on top 

• Transfer the chicken with sauce to a plate, serve with the broccoli and salad  leaves.

Breakfast 

Chocolate and almond smoothie 

Ingredients 

• 1 cup of almond milk or other plant milk – not oat milk • 2 tbsp of almond or cashew nut butter 

• 1 tbsp of cocoa powder – dark and unsweetened • 3 tsps of vanilla etract 

• 1 cup of ice 

Method 

• Blend well together in a food processer or blender. 

Lunch 

Bacon wrapped asparagus 

Ingredients 

• 4 slices of bacon 

• 4 pieces of asparagus 

• Olive oil for cooking 

• Half an avocado sliced 

Method 

• Pre heat oven to 180 

• Arrange bacon on a lined tray 

• Place the asparagus on top of bacon and roll up each one • Spray with olive oil 

• Bake for 8-10 mins 

• Season with pepper 

• Serve with avocado slices

Dinner 

Feta and Herb crusted Salmon 

Ingredients 

• 1 Large Salmon fillet preferably wild caught. 

• ½ teaspoon of salt 

• ½ teaspoon of black pepper 

• ¼ cup of mayonnaise 

• 1 ½ cups of crumbled feta cheese 

• ¼ cup of chopped fresh parsley 

• 2 tbsps. of chopped fresh dill 

• Grated zest of half a lemon 

• 1 crushed clove of garlic 

• Lemon wedges 

Method 

• Preheat the oven to 200 degrees 

• Put the salmon on a lined tray with the skin side down, season with salt and  pepper. 

• Spread the mayonnaise over the top 

• In a bowl mix the crumbled feta, herbs, lemon zest and garlic together.  Sprinkle some mayonnaise on top. 

• Bake the salmon for about 18 mins. 

• Spread the feta mixture on top and serve with the lemon wedges. Serve with a large mixed green salad as from day 1

Day 6 

Breakfast 

Chia Pudding 

Ingredients 

• 3 tbsp of chia seeds 

• 1 cup of unsweetened almond milk 

• 2 tsp of vanilla extract 

• 1 tsp of matcha powder 

• 1/3 cup of raspberries 

Method 

• Stir together the chia seeds, almond milk, vanilla in a bowl • Mash the raspberries and add to the bowl, stir 

• Mix the matcha with 1 teaspoon of cold water, add to the chia seeds. • Cover and leave for 20 mins in the fridge, but preferably overnight. • Add extra raspberries on top when serving 

Lunch 

Chicken salad with pesto 

Ingredients 

• 100g of cooked chicken 

• 2 tbsp of pesto sauce  

• 2 handfuls of mixed leaves  

• A small handful of cherry tomatoes 

Method 

• Chop the chicken and add to a bowl 

• Add the leaves and tomatoes 

• Add pesto sauce,  

• Mix well together 

• Serve

Dinner 

Pork chops with sage butter sauce 

Ingredients 

• 1 large pork chop 

• 4 sage leaves 

• 2 tbsp of butter 

• ½ cup of double cream 

• Salt and pepper 

• 1 tbsp of Dijon mustard 

Method 

• Add salt to the pork on both sides, leave to rest for 5 mins • Sauté the pork chop in 1 tbsp of butter - 5 mins on each side • Add the sage leaves, sauté for 1 min, 

• Add the cream and mustard, cook for another few mins 

Serve with cauliflower rice, and a small bowl of salad leaves with olive oil and  balsamic vinegar. 

Cauliflower rice 

• Put chopped cauliflower into a food processor, blitz until it resembles rice. • Steam or boil for 5 mins.

Day 7 

Breakfast 

Scrambled eggs with feta cheese and spinach Ingredients 

• 2 large eggs 

• Salt and pepper 

• 2 tbsp of butter 

• 80g of feta cheese – crumbled 

• Large handful of spinach leaves 

• Chopped fresh chives - optional 

Method 

• Whisk the eggs in a bowl with seasoning • Heat butter in a frying pan 

• Add the eggs, 

• Cook and stir for 1 min. 

• Add the crumbled feta cheese and spinach leaves • Cook for 40 seconds or until blended. 

• Add finely chopped chives – optional. 

Lunch 

Caprese Salad with turkey or chicken slices Ingredients 

• A large handful of cherry tomatoes 

• A large handful of mozzarella balls 

• A large handful of torn basil leaves 

• 1 tbsp of olive oil 

• ½ tbsp of balsamic vinegar 

• 100g of cooked turkey or chicken slices

Method 

• Place the tomatoes and mozzarella in a bowl 

• Add the oil and vinegar 

• Add the basil 

• Stir all together. 

• Leave to stand for a couple of mins 

• Serve with the turkey/chicken slices 

• Add salt and pepper to taste. 

Dinner 

Roast chicken with tray baked vegetables and cheese 

Ingredients 

• 180 g of cooked roasted chicken 

• 1 small or half a large courgette, sliced thickly 

• 1 small carrot sliced thickly 

• ½ a thickly sliced onion 

• 1 sliced red pepper 

• Italian seasoning, or oregano or any spice of choice • Olive oil 

Method 

• Arrange the sliced vegetables on a baking tray, 

• Cover with olive oil and seasoning, mix well. 

• Bake in a hot oven for about 25 mins, until tender • Add grated cheddar cheese to the tray 

• Cook for another 5 mins 

• Arrange on a plate and serve with the cooked roasted chicken

 Shopping List 

Vegetables and fruit 

Courgettes 

Garlic 

Onion 

Broccoli 

Asparagus 

Red peppers 

Cauliflower 

Cherry tomatoes 

Mixed salad leaves 

Fresh spinach leaves 

Carrot 

Avocado 

Blueberries 

Raspberries 

Iceberg lettuce 

Lemon 

Mushrooms 

Rocket 

Fresh herbs 

Basil 

Sage 

Chives 

Dill 

Spices 

Salt and pepper 

paprika 

Oregano 

Italian seasoning 

Cinnamon 

Cheese 

Feta 

Mozzarella 

Cheddar 

Parmesan 

Dairy 

Eggs 

Cream

Plant Milk 

Almond 

Meat 

Chicken breast and thigh – 4 servings Steak – 1 serving 

Pork chop – 1 large 

Cooked turkey and or chicken slices 2/3 servings Minced beef 180g 

Prosciutto – 8 slices 

Bacon – 8 slices 

Fish 

Prawns 1 serving 

Salmon 1 serving 

Smoked salmon 1 serving 

Cod 1 serving 

Misc 

Mayonnaise 

Pesto sauce 

Vanilla extract 

Vegetable broth or stock. 

Barbecue sauce no sugar or keto 

Butter 

Almond/cashew butter 

Worcester sauce 

Bone and vegetable broth 

Onion and garlic powder 

Balsamic vinegar 

Nuts and seeds 

Chia seeds 

Mixed seeds and nuts pecans, almonds, walnuts 

Oils 

Olive oil 

Sesame oil 

Dark soy sauce 

Balsamic vinegar 

Dijon mustard