Checking your access…
Enter the email you purchased with and we'll send you a 6-digit code to unlock your plan.
We sent a 6-digit code to . Enter it below to unlock your plan.
Didn't get it? ·
We couldn't find a Green Keto purchase for . If you bought with a different email, try that one. Otherwise email info@roseferguson.com and we'll sort it.
Something went wrong verifying your access. Please try again, or email info@roseferguson.com.
Clearing the brain fog, steadying the system, and getting that sharp, light, capable feeling back, by gently shifting the fuel your body runs on.
Prefer this on paper? Download or print this plan
Do you feel foggy, a bit slow to get going? Has your digestion been unsettled? Feeling less motivated than usual, like something is just not clicking? These are the small signs that the body and mind have slipped slightly out of sync, and they are exactly what this plan is built for.
Green Keto is a 14-day plan to improve your cognition and focus while refuelling the microbiome and creating balance. When you are unmotivated and feeling slower, anything restrictive simply will not work. So instead of restriction, this plan shifts what fuel you use through food, bringing together the power of fats, fibre and a gentle shift into ketogenesis. Together these fuel the brain differently, support the gut, and give the whole system a break from sugar, stress and overdoing it.
We are going to use food to get that clarity back, restore your energy, and help you feel like you again.
There are times, like now, when you realise you have slipped out of your natural rhythm. You wake up foggy, digestion is sluggish, the spark that keeps you motivated has gone. Sometimes it follows a run of social plans, too much booze, too much food, or a hectic stretch at work. Sometimes it is just life. Either way, you are left feeling flat.
Your body prefers to use glucose for fuel, and every carbohydrate you eat is broken down into it. Glucose is essential, the issue is not the fuel itself, it is the constant reliance on it, especially the fast-burning forms, when life has been busy or indulgent. That is when you feel the dips in energy, the swings in appetite and the lack of mental sharpness. This plan gives your system a short, gentle breather from that pattern, and a clear way back.
It is not about cutting out entire food groups, tracking grams, or chasing extreme ketone levels. It is a short, structured way to help your body switch gears, keeping fibre high to support digestion while letting the body lean a little more towards fat and ketones for fuel. You still eat real meals, you still enjoy your food, and you still feel well fed.
Strict keto is high fat, very low carbohydrate, and often limits vegetables to the point that digestion, energy and mood suffer, usually with obsessive tracking. Green Keto works differently.
| Strict keto | Green Keto | |
|---|---|---|
| Fat | Very high, often excessive | Enough to support the fuel shift |
| Vegetables | Often limited | Half the plate, generous & colourful |
| Fibre | Frequently low | Kept high to feed the microbiome |
| Tracking | Every gram counted | No numbers, no apps, no macros |
| Goal | Deep nutritional ketosis | Clarity, steadiness, a short recalibration |
This is a gentler, more functional version of keto that supports your brain and gut at the same time. A shift in fuel, not a lifestyle you have to maintain forever.
You do not need to understand the biochemistry for the plan to work, but a little context makes it far easier to trust the process, and to stop worrying when day one or two feels a touch foggy.
Ketogenesis is simply the process your body uses to make ketones. It happens in the liver and becomes more active when your intake of fast-burning carbohydrates drops. With less glucose coming in and insulin falling, the body increases fat breakdown, and the liver converts part of that fat into ketone bodies, releasing them into the bloodstream.
Your brain and muscles can then use these ketones as a clean, steady fuel alongside the glucose still present. It is not an on/off switch, your body produces ketones throughout the day, rising overnight, in the early morning, and in the natural gaps between meals. Green Keto simply makes those natural rises a little more pronounced.
The key ketone here is beta hydroxybutyrate, or BHB, the most abundant and efficient ketone produced during ketogenesis. It is strongly associated with improved focus, clearer thinking and a more stable mood, because it crosses the blood-brain barrier very easily.
Once in the brain it provides a steady, reliable source of fuel and supports the mitochondria inside brain cells. That combination is one of the big reasons people feel mentally brighter and more switched on when BHB levels rise.
Ketogenesis is the process of making ketones, always ticking along in the background. Deep ketosis is a sustained metabolic state that strict keto chases through very low carbohydrate intake.
Green Keto is not aiming for deep ketosis. Low to moderate levels are enough to create a more stable metabolic rhythm, smoother energy across the day and less pull towards sugar or caffeine. There is no need to test your blood or chase numbers.
Ketones let the mitochondria work more efficiently with less oxidative stress, which in the brain means smoother, more reliable energy. BHB also increases BDNF (brain-derived neurotrophic factor), which supports learning, mood, memory and brain plasticity.
There is a calming effect too. When you are not constantly riding blood sugar rises and dips, the nervous system steadies, thoughts feel clearer, and you feel less reactive. Many people describe a sense of mental quiet and focus once ketones are in the picture.
Traditional keto often struggles here because it is typically low in fibre, leaving the microbiome underfed. Green Keto puts fibre from low-starch veg at the centre, because fibre feeds beneficial bacteria and helps them produce bioactive compounds such as butyrate.
Butyrate is one of the most important short-chain fatty acids for gut health, it strengthens the gut lining, helps regulate inflammation, and may even influence fat oxidation and ketone production in the liver. This is where the gut and brain genuinely connect.
There is no need to chase extreme ketone numbers or test your blood. Low to moderate levels of ketosis are enough to create a more stable metabolic rhythm. Many people notice smoother energy across the day and feel less pulled towards sugar or caffeine, simply because their fuel supply is steadier.
If you ever feel unsure about what to eat, come back to this. The Green Keto Plate is the simplest way to build a meal without numbers, rules or overthinking. Follow this shape at most meals and your body naturally shifts into a steadier, clearer rhythm.
Whatever mix you enjoy, raw or cooked, warm or fresh. Colour, crunch, variety. This is your fibre, supporting digestion, feeding the microbiome and steadying blood sugar.
Eggs, fish, tofu, tempeh, good-quality meat, or a scoop of unsweetened protein in smoothies. Enough to keep you steady between meals.
Olive oil, avocado, nuts, seeds, tahini, coconut or oily fish. Fat is essential here, it supports ketone production and gives real satiety.
Then add flavour and function on top, fermented foods, lemon or lime, fresh herbs and spices, all of which support digestion and the gut-brain axis. A sprinkle of seeds or a handful of rocket finishes it. Nothing complicated.
The simple principles that hold the plan together. Follow these and the whole thing feels calm and surprisingly straightforward.
Easy is part of the medicine here. Let the plan work with your life.
No grams, no percentages, no macros. That is not what we are doing.
One slightly-off meal will not undo anything. Move on, eat well at the next one.
A little more olive oil or a little less tahini, you are still doing it right.
This is not carnivore or strict keto. Vegetables are your slow, steady carbohydrates.
It is normal, your body is shifting fuel. Hydrate and give it a moment.
You do not need to test anything. You will feel the benefits long before a number matters.
Choose protein, vegetables and a bit of fat. Done.
A dinner with friends, a late night, a drink. You are human, this is you taking care of you.
Two weeks is long enough for the metabolism to respond and rebalance, the mind to lift, and the gut to settle, without tipping into anything restrictive. Pick a tab below for what to focus on, what is happening in your body, and how you will know it is working.
This is your adjustment phase. The body starts to change fuel and you may feel the shift, some people feel a little tired, muted or foggy in the first few days. That is simply your metabolism stepping out of its usual glucose routine. Because this is a gentle version of keto, many people move through it quickly.
Half non-starchy veg, a palm of protein, a tablespoon or two of fat, then flavour on top. Three meals, no grazing.
Eggs, fish & seafood, meat, poultry, tofu, tempeh, edamame, unsweetened protein or collagen powder
Olive oil, avocado, nuts, seeds, tahini, coconut, oily fish · leafy greens, brassicas, herbs, mushrooms
Normal. Your body is shifting fuel out of its usual glucose routine. Hydrate, add a pinch of salt, keep breathing, it passes quickly. This is not a fast, eat three proper meals.
This is where everything clicks. Ketone production rises and your brain becomes more efficient at using ketones as a steady, clean fuel. The gut continues to rebalance and energy takes on a different quality, clearer, brighter, more sustained. Many people describe it as feeling switched back on.
Keep building from the plate, three meals, protein and fat and fibre at each, water before coffee. You are maintaining the rhythm, not adapting any more.
By now most people feel brighter and stronger. You can let movement build a little, listen to your body.
We are not chasing deep ketosis, just a gentle metabolic shift, which is entirely possible plant-based with a few smart choices. You will still get the calmer gut, steadier energy, clearer head and fewer cravings. That is the win.
Tofu, tempeh, edamame, lupin beans, unsweetened pea or hemp protein, chia, pumpkin and sunflower seeds. A clean protein powder is the easiest way to hit your morning target.
Olive oil, avocado, nuts, seeds, tahini, coconut yoghurt, coconut milk, nut butters. You may use a little more fat than an omnivore, as plant proteins tend to be leaner.
Beans, lentils and chickpeas are allowed, but in small amounts, a few spoonfuls on a salad or bowl rather than a full plate. They are nutrient-dense but carbohydrate-heavy, which blunts ketone production in large quantities.
Every recipe in this plan includes a plant-based swap, so you can follow it properly from start to finish.
Two weeks of eating this way can give back your clarity, your drive and that sense of being you again. It is not about punishment, perfection or chasing numbers.
By the end of the 14 days you will feel clearer, lighter and far more capable, both mentally and physically. Whenever you need your clarity and motivation back, Green Keto will be here waiting for you.
You can do this entire plan with ingredients from any supermarket, no powders or special products unless you want them. Here is the shape of it.
If you do nothing else but follow these shapes, you will still get all the benefits, no measuring or tracking.
One serving of protein + a big handful of greens + a source of fat + one or two fibre boosters + liquid to blend. Smoothies deliver protein, fat and fibre in one quick hit and keep morning blood sugar steady.
A palm of protein, a large base of non-starchy veg, a good glug of fat, something fermented or fresh on top. Substantial enough to carry you through the afternoon without snacking.
Your calm meal. Warm, grounding, simple. Easy for the gut before bed while still supporting ketone production overnight. Earlier is better.
Protein + fat together, a few veg if you want them. Eggs with olive oil, leftover salmon with avocado, tofu with tahini. Not a snack, a little proper meal.
Ideally no, alcohol blunts ketone production and disrupts digestion and sleep. If life happens and you have a drink, don’t spiral, eat well at the next meal and keep going.
Yes, just have water first. Keep it simple, black, or with a splash of milk or cream if you tolerate it. Avoid syrups and sweeteners.
Yes. Keep Week 1 steady, walking, Pilates, light training. By Week 2 most people feel brighter and stronger. Listen to your body.
Have a mini meal, not a snack. Protein + fat. A couple of bites of proper food works far better than nuts or nibbles.
No, it is unnecessary for this plan. You will feel the shift long before a number could tell you anything useful.
Increase water. Add more greens, flax, chia or cooked veg, and make sure you are getting enough fat. Most people settle within a couple of days.
Protein + veg + fat. That is all you need, and it works in any café, restaurant or hotel.
Every recipe is built from the plate, protein, plenty of fat, and fibre from non-starchy veg, and each has a plant-based swap. Click any to expand the method, then scale the servings up or down and watch the quantities adjust live.
The shifts on this plan are felt, not measured, so the tracker is how you see them clearly. Logging your energy, focus and digestion each day means that by Week 2 you can look back and see exactly how far the fog has lifted. Because this is personal data that needs to follow you across all 14 days and onto any device, you will need a free account to use the tracker.
| Day | Energy | Clarity | Digestion | Water (L) | Notes |
|---|
It is not about punishment, perfection or chasing numbers. Use the structure, keep the meals simple, stay hydrated, and don’t overthink it.
By the end of the 14 days you’ll feel clearer, lighter and far more capable, both mentally and physically. And whenever you need your clarity and motivation back, Green Keto will be here waiting for you.