The Sanctuary Thailand Green-Keto Detox Program

Practical Information

Many people think that Keto Detox Diet means lots of bacon and eggs - however the healthy Green-Alkalizing diet approach maintains a healthy phytonutrient rich, fiber rich and low calorie base of leafy greens and non-starchy vegetables. Since this doesn’t add up to a whole lot of net carbs, you are still following the percentages which dictate the Keto meals

The ratios of calories percentages would want to look like this

20% healthy proteins such as organic etc. wild caught fish or organic meats, nuts and seeds

55%-70% healthy fats such as saturated fats in organic butter, coconut oil and ghee ; healthy omega 3s and 9s in and cold pressed oils such as olive , flax, chai, walnut and avocado oils; sprouted nuts and seeds, olives, fatty fish and avocados,

5% net carbs in healthy carbs and no sugars!

The main crux of the Keto diet is to eat less that 20 g of net carbs a day to enable you to get into the fat burning mode. You want to be able to maintain a similar caloric intake to your regular diet, but just change the sources of your calories over from carbs and sugars to fats. Your goal is going to vary according to your weight, height and activity levels but be approx. 20g net carbs, 150 g fat and 120 g protein. The most important aspect is to NOT go over 20g of net carbs a day

There is a fantastic free app in which you can also learn to track the amount of net carbs you are eating called ‘Carb Manager’ which will help you relate to foods and their properties in view of the Keto proportions

Our Keto Detox Diet Menu

Our menu is organized in a way in which you will be given the net carbs / fats/ proteins values with each dish and add-on suggestions of oils or/and proteins to make your meal Keto specific to your daily requirements.

Please chart these stats on your sheet so you can assess you have achieved your goals at the end of the day.

Section one is our base greens to which you are advised to add a portion of protein and a portion of fats from our add-on section below.

Section two are meals which are already combined to provide the correct proportion of fat, proteins and net carbs.

The Sanctuary green-Alkalising Keto menu

The Alkalising-Green Keto meals are a healthy, vegetable-based diet that allows us to burn fat as an energy fuel instead of glucose from carbohydrates and sugar.

Our menu is organized in a way in which you will be given the net carbs / fats/ proteins values with each dish and add-on suggestions of oils or/and proteins to make your meal Keto specific to your daily requirements suggested on your Welcome Program Intake.

Please chart these stats on your sheet so you can assess how to order your next dish and whether you have achieved your goals at the end of the day.

The Sanctuary Green-Alkalising Keto program

The Green- Alkalising Keto diet is one of the healthiest ways to eat to reset your entire system - balancing the insulin sensitivity, reducing body weight, balancing the hormones, improving anxiety and depression and protection against many degenerative diseases associated with inflammation. A Keto dietary regime puts us into Ketosis which is when we use fat as an energy fuel instead of glucose from carbohydrates and sugar.

How the body gets its energy : fat vs glucose

When we eat carbohydrates and sugars for energy or fuel, this breaks down into glucose. High glycemic index foods such as sugar and processed carbs will break down quickly and flood the body with glucose. Our body can only use so much of this fuel and has to convert it to glycogen and stores it in the liver or muscle. However, the body can only store so much this way, and excess is stored as a type of fat called triglycerides. This is then stored inside the fat cells, increasing body weight. Even eating a low glycemic index carbohydrates will result in this process, if we are eating more calories than we are burning. We will always use the easiest available source of glucose which will be in the blood, and then from our liver and muscles. However this conversion from stored glycogen back to available glucose creates lactic acid and other unwanted side effects.

When we stop feeding the body the glucose based fuel ( ie. We don’t eat any carbohydrates and sugars), we have approximately 24 hours’ worth of fuel reserved in this manner. After that the body has to convert to burning fat. If it isn’t used to adapting, there may be a number of unpleasant side effects. We can train our bodies to become adaptive through fasting, and regular diets of low-carb eating.

When we severely reduce the bodys’ source of glucose, our body will burn those fat reserves through a process known as ketosis. Ketosis is a metabolic state in which fats are broken down into ketones which are then used as fuel for energy. We need to train our body how to use fat as fuel so we don’t depend only upon glucose for fuel. Essentially the body is in a carbohydrate/glucose/fat-storing environment or a carbohydrate-free/fatty acid/fat-burning environment ( keto) and we have known this since the 1920’s! Ketosis is a normal metabolic activity which isn’t activated when we have excess glucose or glycogen in the body from a high carb diet

What is a Green-Alkalising Keto diet?

Many people think that going Keto means lots of bacon and eggs - however the healthy green alkalizing approach maintains a healthy phytonutrient rich, fiber rich and low calorie base of leafy greens and non-starchy vegetables. Since this doesn’t add up to a whole lot of net carbs, you are still following the percentages which dictate the Keto meals

The ratios of calories percentages would want to look like this

20% healthy proteins such as organic etc. wild caught fish or organic meats, nuts and seeds

55%-70% healthy fats such as saturated fats in organic butter, coconut oil and ghee ; healthy omega 3s and 9s in and cold pressed oils such as olive , flax, chai, walnut and avocado oils; sprouted nuts and seeds, olives, fatty fish and avocados,

5% net carbs in healthy carbs and no sugars!

The main crux of the Keto diet is to eat less that 20 g of net carbs a day to enable you to get into the fat burning mode. You want to be able to maintain a similar caloric intake to your regular diet, but just change the sources of your calories over from carbs and sugars to fats. Your goal is going to vary according to your weight, height and activity levels but for a regular sized woman, this would be approx. 20g net carbs, 150 g fat and 120 g protein. The most important aspect is to NOT go over 20g of net carbs a day

There is a fantastic free app in which you can also learn to track the amount of net carbs you are eating called ‘Carb Manager’ which will help you relate to foods and their properties in view of the Keto proportions

The Sanctuary green-Alkalising Keto menu

Going into Ketosis requires a certain amount of time and we suggest you to choose from our Keto plan for a period of at least 5 days. Our Keto program plan does allow you a good 16 ½ hour window of intermittent fasting so you can adapt quickly and smoothly into ketosis while receiving support from our Wellness Center staff.

Our handout provides you the dietary information you need to choose your meals and add ons from our Keto section of the menu. We present some dishes which are simply the low net -carb base salad or vegetables, to which you will add a protein and an oil or 2 from our Keto friendly extras below. Some will already be a balanced Keto dish to which you may add an extra oil if you are on a high intensity work out or are feeling hungry between the meals.

Suggested amounts of protein and fats will be indicated after each dish option.

Fasting, Post-fasting Keto and the Keto Diet

When we do not consume sugars of any type we will be starting the process of getting the body to go into ketosis. This can be while doing a complete fasting detox, or while eating the keto diet.

While we are fasting our body will go into ketosis relatively quickly and will burn your body’s storages of fat since you are not eating any form of glucose nor fats. This conversion can be a difficult transition stage for some and it is good to be guided and supported through this process with our Wellness Center team. We do not give you any form of sugars on the complete cleanse as this will slow down this process. However, if the transition is too difficult, we give you coconut with salt and lime to help you slow down the process and be gentler on yourself.

Fasting is a great way to start your journey into eating a healthy Green-Alkalizing Keto diet . When we fast, we not only switch over to burning fat for fuel, enabling us to lose weight. We also allow the body a chance to go into autophagy which is when pour old dead cells are broken down and literally re-digested into nutrients the body needs such as proteins. During fasting, stored toxins in the fat are also release and eliminated with all the fiber and binders we provide. We are also alkalising the body, and giving you for a complete body reset.

When we start to eat again, since our body has already gone through the process of converting into ketosis, it is an ideal time to experiment with a healthy Green-Alkalising Keto diet to reap all those benefits of being in Keto, whilst enjoying delicious food.

The Keto program is complete in itself, and is fine to do without the preparatory fasting and our wellness staff are here to help you through any challenges that may arise. Going into Ketosis requires a certain amount of time and we suggest you to choose from our Keto plan for a period of at least 5 days. Our Keto program does allow you a good 16 ½ hour window of intermittent fasting so you can adapt quickly and smoothly into ketosis while receiving support from our Wellness Center staff.

Our handout provides you the dietary information you need to choose your meals and add-ons from our Keto section of the menu. It explains the basic principles with a chart to count your total amounts of net carbs, fats and proteins each meal and each day.

The main crux of the Keto diet is to eat less that 20 g of net carbs a day to enable you to get into the fat burning mode. You want to be able to maintain a similar caloric intake to your regular diet, but just change the sources of your calories over from carbs and sugars to fats. Your goal is going to vary according to your weight, height and activity levels but be approx. 20g net carbs, 150 g fat and 120 g protein. The most important aspect is to NOT go over 20g of net carbs a day There is a fantastic free app in which you can also learn to track the amount of net carbs you are eating called ‘Carb Manager’ which will help you relate to foods and their properties in view of the Keto proportions.

Our menu will present the net carbs/ fats / proteins values of each dish with suggested add-ons which will have also the net carb/ fats/ protein values. In this way you can easily track your progress whilst making delicious choices.

We present some dishes which are simply the low net -carb base salad or vegetables, to which you will add a protein and an oil or 2 from our Keto friendly extras below. Some will already be a balanced Keto dish to which you may add an extra oil if you are on a high intensity work out or are feeling hungry between the meals.

Suggested amounts of protein and fats will be indicated after each dish option.

Challenges of the Going Keto and how we support you with our Keto Program.

Going through into ketosis is a process and there can be side effects of this transition as well as symptoms which they call the Keto flu Dehydration: it is easy to forget to drink enough water - it is imperative to drink more than usual on a Keto program. We provide you daily with a natural electrolyte drink, electrolyte and mineral rich green drink, and a mineral rich broth at the wellness center as part of your program. Relaxation : while going through any kind of transition is it wise to have plenty of rest and tools to reduce stress. We provide you yoga classes, spa treatments and healing sessions during your package to ease your journey.

Constipation: if we are not moving our bowels to rid ourselves of waste products, 1-3 times a day, it may cause a stress response in the body that elevates insulin and blood sugars and prevent ketosis from happening. We provide you with herbs to aid bowel movements and we strongly recommend you do a series of either colonics (700bht a day) or coffee implants (500/300 bht a day) whilst on the program. Eating plenty of probiotic rich kimchi with each meal is also advised even though we do give you a high fiber pre and pro biotic drink each day.

Liver function: Eating a diet high in fats does require a properly functioning Liver and good bile flow. We do give you herbs which are supportive of both of these and we provide additional liver support with extra Liver Aid herbs and Raw Apples Cider Vinegar ACV.

We are available here at the Wellness Center to help moderate your program in any way you may need for your successful progress

Benefits of Green-Alkalising Keto diet

Lose weight: burning fat provides a constant source of energy, reducing cravings for sugars for a quick energy boost. It reduces appetite as the body has a constant supply of fuel already circulating in the body. We release less insulin when we have low blood sugars so we do not store energy in the form of fat. This reduces lymphatic congestion which reduces swelling.

When we have excess glucose from a high carb diet, it binds with fatty acids (fuel cells) as triglycerides which are stored in the fat cells, swelling the size of the fat cells and making us put on weight.

Benefits type II diabetes : when we don’t spike the insulin levels with a high carb diet, we allow our pancreas to balance and become insulin sensitive again and reverses insulin resistance thereby reducing high blood sugars.

Cleaner fuel converting glycogen into glucose produces lactic acid and other waste products. Since there are plenty of non-starchy vegetables in this diet, you will also be alkalizing the body compared to a regular Keto diet. Reduces risk of heart disease: eating lots of healthy fats actually reduces triglycerides and LDL cholesterol while increasing good levels of HDL cholesterol. Although this sounds couter-intuitive there is a lot of research backing this up Protects against cancer: cancer cells feed off sugars, but they cannot feed off fats, so a green- alkalizing Keto diet starves out the cancer while providing the body with fuel and plenty of phytonutrients in the vegetables

Supports Mood and Brain Health: Keto diet was developed from a treatment for epilepsy, and goes beyond just this as improved markers have been found for alzheimers, parkinsons, autism, MS and headaches. There has also been research showing the ket diet improves mood swings , anxiety and depression Longer life: a notable study stated that “high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality”. In fact, saturated fat intake had an inverse association with the risk for suffering from a stroke,

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