One adaptive plan,
three working parts.
Most keto plans hand you a single rigid rule and hope you can hold it forever. Keto Club does the opposite: it fuses keto-cycling, intermittent fasting and COREFit into one periodised system that moves with you.
Each pillar does one job
Together they cover what you eat, when you eat and how you move — the three levers that actually shift a metabolism.
Keto-cycling
Phase in and out of ketosis on purpose — keto, transition, and maintenance — so low-carb becomes sustainable, not a sentence.
Learn more →Intermittent fasting
A fasting timer that tracks your stages — fed, fat-burning, ketosis, autophagy — and adapts the window to the phase you're in.
Learn more →COREFit
A no-gym, any-space whole-body training system: interval ladders and strength circuits you can do anywhere.
Learn more →Keto with an exit, not a sentence
You move through these on purpose — and back again when you choose. The cycle is what keeps low-carb sustainable.
Keto
~20g net carbs
Get into ketosis
You start tight. Roughly 20g of net carbs a day pushes your body to burn fat for fuel, so cravings settle and energy levels out. This is the phase most people picture when they hear 'keto' — but with Keto Club it has an end, not a finish line that never arrives.
Transition
~50g net carbs
Reintroduce carbs on purpose
Once you are fat-adapted, you deliberately add carbs back — around 50g of net carbs a day. This is where most diets quietly break, because no one planned for it. Keto Club treats the transition as a phase in its own right: structured, tracked and reversible.
Maintenance
~100g net carbs
Live at a level you can keep
Maintenance lifts you to roughly 100g of net carbs a day — enough room for real life, dinners out and the occasional treat, while staying metabolically flexible. When you want to lean out again, you cycle back. That loop is the whole point.
What a week actually looks like
You eat to a phase target
Log meals against the net-carb target for your current phase. Keto Club shows your macros in real time, so a 20g keto day and a 100g maintenance day are equally easy to hit. Browse our free keto recipes when you need ideas.
You fast on a window that fits
Run the fasting timer to extend the overnight fast. It tracks your stages and nudges the window wider or narrower depending on the phase you are in. Our free calculators help you set sensible starting targets.
You train with COREFit
Slot in two or three COREFit sessions a week — interval ladders and strength circuits that need no gym and no kit. Movement protects muscle through the keto phase and keeps your metabolism responsive.
How it works — answered
Why cycle through phases instead of staying in ketosis?
Staying in deep ketosis indefinitely is hard to sustain and unnecessary for most goals. Cycling lets you get the metabolic benefits of keto, then build the flexibility to keep your results without white-knuckling a 20g-carb limit forever.
How do the net-carb targets work?
Each phase has a net-carb target — roughly 20g in keto, 50g in transition and 100g in maintenance. Keto Club tracks net carbs (total carbohydrate minus fibre) as you log food, so you always know where you stand against the day's target.
Do I have to do all three pillars at once?
No. You can start with keto-cycling alone, layer in the fasting timer when you are ready, and add COREFit sessions as they fit your week. The plan is one system, but you can ease into it.
How does intermittent fasting fit the phases?
Your fasting window adapts to the phase you are in. Tighter windows pair naturally with the keto phase to deepen fat-burning; gentler windows suit maintenance. The fasting timer tracks your stages — fed, fat-burning, ketosis and autophagy — throughout.
Is COREFit suitable for beginners?
Yes. COREFit scales from a gentle starting circuit to demanding interval ladders, with no gym and no equipment required. You progress at your own pace, in whatever space you have.
Ready to try the method?
Start free with Keto Club — track your first phase, run the fasting timer, and follow your first COREFit session today.