Program Extras
Each serving is 1 serving of an extra. No more than 4 extras per day.
Yes; No more than one serving per week.
Vegetable, chicken, and beef broths are allowed as long as they do not contain any ingredients not allowed on the ShiftSetGo program including sugar. A clean brand is Pacific, or you can boil your own bone broth.
The ground coffee is fine on Stage 1 of ShiftSetGo; All other bulletproof products contain too much fat and are not allowed.
Count as 1 extra; Be sure to drink additional water to account for the caffeine.
Count towards your daily veggie intake.
Yes, as long as there is no sugar.
Yes; Only the caffeine-free options count towards your daily water intake.
Yes, as long as there is no sugar. If the box doesn’t have a nutritional panel then it’s just coffee, but beware some do and could have lots of carbs/sugar!
These are allowed as an extra as all ingredients are allowed on program. One serving is one extra.
This is great to use to wrap your meat in with some mustard, use an avocado mayo as your oil, or an egg and salsa wrap.
Yes, but you may want to try the ShiftSetgo Sesame Wraps first.
Yes, approved for Stage 1.
On Stage 1 FIT, cheese is an allowed healthy fat serving. Serving sizes are listed on your Complex Carbs & Healthy Fats Sheet.
All zeros; This counts as an extra.
Yes, please count one serving (1/2 bag) as one of your extras.
Only on Shift FIT; Use as a healthy fat serving.
Count as one extra; Be sure to drink additional water to account for the caffeine.
Some are. Check the Resource Guide under approved waters to double-check for ones to avoid.
Yes, it shows all zeros.
These are allowed one serving per day (2 chips). These are allowed because they are made with Xylitol which is a sugar alcohol that does not raise your blood sugar. Caution with Xylitol, too much can cause GI issues.
Yes; Doesn’t count towards daily water intake.
Yes, count towards daily protein intake.
Count towards the daily vegetable serving.
All Jordan’s Skinny Syrups that are “all 0’s” meaning no carbs, no calories, no fat, no sugar, etc. are allowed. One serving is one extra.
Kelp noodles are ok as long as they don’t have added sugars. Keep the carbs as low as you can find. Counts as an extra serving.
Count towards your daily protein intake.
These are allowed because they are made with clean vegetable ingredients as a broth. One bag is one serving.
These are noodles made with Shirataki plant. They are allowed once per day. One serving is one extra.
These are clean meat sticks. They come in six varieties. Each package has two sticks and counts as 2oz of protein in your day. One package is allowed per day.
Yes. No more than one serving per day regardless of how many cups of coffee are consumed.
Yes, limit to use as an extra (not a protein serving).
1 serving = 1/3 cup of your daily veggie intake.
These “noodles” can be eaten as your veggie. The heart of palm is on the Stage 1 list.
Yes, any pure seasonings are OK on plan.
You can make your own or look for store-bought without any added sugar.
These dressings are ok to use but it is best to refrain from eating a 1-A-Day item on the same day as eating these dressings. Count as daily oil intake.
These dressings are ok to use but it is best to refrain from eating a 1-A-Day item on the same day as eating these dressings. Count as daily oil intake.
These dressings are ok to use but it is best to refrain from eating a 1-A-Day item on the same day as eating these dressings. Count as daily oil intake.
Only Propel 0 is approved.
This gum is allowed because it’s sweetened with Xylitol which is a sugar alcohol that does not raise your blood sugar. Caution with Xylitol, too much can cause GI issues.
Two pieces of gum are one serving. One serving is one extra.
Yes. You can use it as your tomato serving.
Yes, approved for Stage 1.
Yes; OK to use as your protein serving.
Count as 1 serving of veggies.
Great with sparkling water. Counts as an extra.
Count as an extra and no more than 4 servings of extras per day.
Yes, approved for Stage 1.
Yes; Doesn’t count towards daily water intake.
Count as one extra.
Yes, these are equivalent to the water drops.
Yes. These are water, coffee, and tea flavorings made with Stevia.
Yes; Doesn’t count towards daily water intake.
If it is all zeros (no fat, carbs, sugar, etc.) then yes. Avoid syrups like NyQuil; Capsules are best.
Keep it to 3 sticks per day. This counts as 2 oz of protein (0.5 serving).
Yes, can use in daily water intake.
These are allowed in unlimited quantities and do not need to be counted as one of your daily 4 extras. These are an electrolyte to replenish your hydration. Check out Ultima options here!
Yes, as long as the sparkling water doesn’t have added sugar, flavors, or carbs. Should be all zeroes.
All varieties of Walden Farms are allowed on Stage 1. Each variety has a different serving size, one serving (per serving size) is one extra.
Yes! Water Drops can be found at our clinics as well (for water and coffee).
Yes, but check out our new ShiftSetGo BCAAs first!
Consume sparingly and get more water. Count as an extra and no more than 4 servings of extras per day. Use a flavor with no sugar and no carbs.
Count as one extra, be sure to drink additional water to account for the caffeine.
This product contains sugar.
This product contains sugar.
This product is high in fat.
This product contains sugar.
This product contains canola oil and sugar.
This product contains sunflower oil and almonds.
This is a white starchy powder made of corn, rice, potato, or wheat with maltodextrin.
This product contains carrots.
This is not Stage 1 friendly for the calories, carbs, etc. No vinaigrettes.
Because of the higher carbs, you will want to avoid butternut, acorn, and any starchy squashes while in Stage 1. You can eat yellow squash and zucchini.
No, they contain sugar and peanuts.
This brand has extra carbs. Look for products with lower carb counts.
These contain too much fat and carbs for Stage 1. These are great for maintenance.
This contains canola oil, sugar, and a few other items we are avoiding on stage 1.
These all seem to contain a sweetener blend that is adding to the carb/sugar count.
This product is high in carbs.
Extras like these can knock you out of ketosis or stall progress so they are a “no” for Stage 1. This would be a good option in Maintenance!
Only allowed in Stage 3.
Corn is not allowed on Stage 1.
This product contains aspartame.
Not approved for Stage 1.
Delicata squash has too many carbs and is too high on the glycemic index for Stage 1. Summer squash can be used as a reserved veggie.
These are only allowed in Stage 3 and count towards your daily carbohydrate intake.
No alcohol until you have completed the transition to Stage 3.
This product contains cheese.
This product is high in fats and calories.
The soybean oil they use is hydrogenated. Save them for the GO stage.
These have canola oil, potato starch, and rice starch in the ingredients.
This contains canola oil, potato starch and has carbs in it.
Not approved for Stage 1.
These are not necessary on the program and contain ingredients not allowed on Stage 1 (such as fruits) and will add unnecessary carbs.
This product contains fruit.
Most Gyro meat contains added wheat (extra carbs).
This product is too high in fat.
Contains sugar cane fiber. Also, there is typically no need for a fiber supplement on plan.
Not approved for Stage 1.
No, skip this for now as it has too many carbs.
This product is high in fat.
This contains sugar.
This product contains sugar.
This product has canola oil.
These vary from brand to brand. Ensure it has zero carbs and it will count as an extra.
These are too high in fat. A traditional keto bar will have higher fat content and is not a good fit on Stage 1.
These are typically high in fat and not a good fit for Stage 1. Try using your 1 oz of milk option or your ShiftSetGo Ready to Go drink.
To date, we have not found any brands of keto ice cream that would be good to use on Stage 1. These are great options for maintenance but contain too much fat and a little sugar or carbs that should not be consumed in Stage 1.
This product is high in fat and carbs.
No, there is rice paste and rice powder used in this product.
This product is high in fat.
There is a lot of oil in this. Seaweed alone is fine but not this processed one.
Avoid salsa with sugar in the ingredients list. We have found that the Pace brand doesn’t add sugar but always check the label before you buy.
This product contains sugar.
No MCT oil on Stage 1.
Sugar is a listed ingredient.
This product contains tapioca starch.
Not allowed on Stage 1.
This depends on the ingredients. A brand with avocado oil as the base, such as a Primal Kitchen Mayo could be used as your daily oil allowance. Avoid any mayo with sugar or hydrogenated oils.
MCT oil is a medium-chain triglyceride such as coconut oil. These are not allowed on Stage 1 as it’s too much of the medium-chain fat (aka too high in fat for the program). These are good options for maintenance. If you are already in ketosis you won’t need a product like this to help you stay there.
This product is high in fat.
This product is high in fat.
This has sunflower seed oil.
This product is high in carbs.
This product contains palm oil and apples.
Nutritional yeast contains a few carbs which are unnecessary in Stage 1.
This product contains calories and sugar.
There is juice in this which makes it higher in carbs. Use the ShiftSetGo BCAA!
No. This contains cheese, but the amount is not listed in a way that it can be tracked as a healthy fat. Looks great for Stage 3!
This is too high in salt for Stage 1.
This product is high in fat.
This product is high in fat.
This contains cashew butter.
No, this product contains balsamic vinegar.
Not approved for Stage 1.
This product contains balsamic vinegar & orange juice.
This one is a “No.” But you can have our Pumpkin Pie Shake!
This is very high in fat. Remember “keto-friendly” does not mean it’s approved for Stage 1.
This product contains sugar.
This product contains Erythritol.
This product contains carbs and balsamic vinegar.
This contains 2g sugar and 2g carbs.
This product is high in fat.
This is saccharine, which we don’t love. Stevia is the go-to!
Not approved for Stage 1.
This contains sunflower oil.
This product is high in fat.
This has soybean and rice in it.
This product contains sugar.
These are only allowed in Stage 3 and count towards your daily carbohydrate intake.
This product contains additives not on plan.
These contain tapioca flour and other ingredients we aren’t consuming on Stage 1. Check out our ShiftSetGo Crisps!
This product is high in fat.
Use sparingly. Cut out if your progress starts to stall.
These could work well for Stage 2. Not allowed until week 2 of Stage 2.
You can make your own, or look for one without sugar.
Homemade or store-bought, just make sure there is no sugar added.
OK if it has absolutely no sugar or carbs on the ingredients label.
Be sure to check for added sugar – the blueberry one had sugar listed with the blueberry concentrate, but not all variations have sugar.
If it’s all 0 (no fat, carbs, sugar, etc.). Avoid syrups like NyQuil. Capsules are best.
Yes if it’s sugar-free with all zeros.
The veggies are OK. Not the sauces or noodles. Also, don’t cook the onions.
