Nutrition Fundamentals

Create the right foundation for a healthy lifestyle. Clean-up your diet and be full of energy with a uniquely designed course!

Purchase the Course

Sounds Familiar?

  • You have low energy most of the day?
  • You get sleepy after lunch?
  • You often have cravings and snack a lot?
  • You always rush for a morning coffee?
  • You have tried everything but can't seem to lose the extra weight?
  • You feel bloated and don't know what is going on?

Do you feel that you need to change something in your life but you are not sure what?

If yes, then Nutrition Fundamentals will get you back on track!

Living Better means having the energy to enjoy life and achieve the goals you are envisaging for yourself. We can help you understand the science behind nutrition, understand and transform habits, change your daily practice once and for all.

COURSE OVERVIEW

The course will help you establish 7 new life changing habits with a focus to clean-up your diet and bring balance to your eating habits. In this course you will get introduced to intermittent fasting which has great benefits for health and longevity. Changing habits can be very challenging at times, so we will take it slowly and at your own pace. 

The course is designed in a way that allows you to experience the changes and make them part of your life.

Course Duration

6-8 Weeks
(at your own pace)

Course Price

€149
€99

Course Level

Beginner
No experience required

THE COURSE STRUCTURE

The program is structured into two main areas.

7 Lessons, 7 life changing habits

The course is a self-paced online course consisting of 7 lessons, with associated videos, quizzes and resources. Every lesson has simple objectives that come with detailed guidelines and tips to allow you to practice, experience and create new habits! We want you to feel comfortable at each step of your journey before moving on.

Online sessions and support

Our success lies in the way we support every single one of you! Every month there will be an online Zoom session for all people taking the course can attend to clarify any questions they may have. You can also request your own 1-2-1 consultancy session with a coach, or reach out to us via chat/email at any time. 

Purchase the Course

During Nutritional Fundamentals you will

  • Clean-up you diet and create a strong nutritional foundations
  • Have more energy, more focus and overall better mood
  • Reduce cravings and improve your daily nutrition
  • Unblock your body to be a fat burning machine and start losing kilos in a safe way
  • Start with Intermittent Fasting and learn all about its benefits
  • Cook easy, delicious and nutritious meals that will get all your friends and family asking for the recipes!

You will get

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The course consists of the Introduction, the 7 Core Lessons and the Conclusion. See more

Each of the 7 main lessons has a simple objective, which you will practice until you get comfortable with before moving on. You will be provided with simple tips and guidelines to help you along the way. You will be given overviews and a look into the science behind, and also you will be able to check your status with simple quizzes.

Throughout the course we will provide additional resources and recommendations for further reading.

You will have the chance to book for personal coaching sessions. We will guide you through the course and provide you pesonalised coaching.

You need to have

  • Daily Journal

Keeping a daily blog is important to allow for self-reflection, create awareness of your progress and allow you to address your questions to us (if needed).

  • Cronometer

You will be using Cronometer on a daily basis to track your meals and your nutritional status. It is important to build the understanding of what nutrient each food contains and how many calories it has. A gold account is recommended to enjoy all the features all the tool.

  • Keto-Mojo (optional)

Purchasing a Keto-Mojo device is optional, but it is always a good idea to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.

Your Coach

About Panagiotis

I got introduced in the world of intermittent fasting and ketogenic diet around 10 years ago, after some years of not really taking care of myself. I started noticing changes in myself. I had put on kilos on even though my diet had not changed much I was finding I had increasingly more energy crashes, less and less energy and increasingly difficult to keep focused. 

Through my own journey I have come to realise how important our daily habits are for our health. But also how important our health is for productivity, work-life balance and achieving everything we aspire for.

I strongly believe in personal engagement with all my clients throughout their life transforming journey to gain the experience, knowledge, and beliefs needed. I believe having more energy and feeling better are the keys to allow us to go after our goals.

Nutrition is very powerful. It can heal us and fuel us with energy but also cause disease. This is why I created Nutrition Fundamentals. Together, we will not only learn what to eat, but also how and when to eat and form the foundations for proper nutrition and good health!

Investing in your life is the best thing you can do!

COURSE LESSONS

Lesson 1 - PLAN and prioritise

Start the course by making time and setting the right priorities. Start small but with a statement.

  • Journaling
  • Setting up for success
  • The power of habits

Lesson 2 - ENERGY BALANCE

Feeling satiated is a key indicator that we ate a meal full of nutrients. Energy balance comes from listening to our body.

  • Hunger and fullness cues
  • Satiety
  • Eating mindfully

LESSON 3 - MEAL TiMING

Establish 3 meals a day as the first step to reduce cravings and stabilise blood sugars.

  • Remove snacks
  • Feel satisfied after a meal and more energy
  • Understand the role of insulin

LESSON 4 - PROTEIN

Add the right amount of protein to every meal and learn the role of protein to our health.

  • Animal vs. Plant protein sources
  • Cooking made easy with meal preparing tips
  • The RDA vs. the optimum protein intake

LESSON 5 - VITAMINS AND MINERALS

Learn about the important of vitamins and minerals and why we need to get daily the proper amounts from food.

  • Eating sugar depletes your vitamins
  • Easy delicious recipes
  • Potassium and B-Vitamins

LESSON 6 - START WITH INTeRmitteNT FASTING

A first step into the world of fasting. Reducing your eating window to 12-14 hours will provide great benefits.

  • Learn the basics of fasting
  • The benefits of fasting
  • Coffee and Niacin

LESSON 7 - WHOLE FOODS

Remove refined food that have low nutritional density and cause various gut issues and disease.

  • Clean-up the kitchen from processed/packaged food
  • Why packaged foods are bad for our health
  • Increase nutrient intake with whole foods
Why you should START

Testimonials from our clients

Going through many years of malnutrition, ketOntrack' help was important. I felt tremendous change in my physical condition and energy levels. I can't say I've lost many kilos yet as my body is still resisting change but i am sure i will reach my goal on my own pace.
Christina Panagiotidou
Christina Panagiotidou
What an experience, first I had my doubts if I will be able to follow all the nutritional guidelines, but with the phased approach it was really easy and a very rewarding experience. With Ketontrack I realized  the importance to change attitude, that you can live  without sugar and to pay attention to the quality of food.
Christian Schmerl
Christian Schmerl
Working with Panagiotis has been a great experience. He has a deep understanding of how nutrition affects not just weight but also health and overall well-being: for me, being able to see the big picture has been a major motivator. Since I started, I haven't just lost weight but my sleep has improved, my energy levels are higher and I just feel better during the day.
Ioanna Leousi
Ioanna Leousi