Right now, get access to the IF-K Solution and all the nutrition guidance that it comes with. Also, get 10 exercise programs that together consist of  300+ workouts!

Now, imagine making all your meals in a way that teaches your body to burn fat. Then on top of that, have enough workouts for the entire year to enhance your fat burning potential.

Let's begin by learning about the IF-K Solution and why it will work for you:

The IF-K 30 Day Fat Loss Solution

Ketogenic Diet combines with Intermittent Fasting to make an effective weight loss solution

Wait! Before you go, I want you to have this...

Download the Introduction to the IF-K Solution to see if it's a good fit for you!

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It's a Fully-loaded package that contains:

  • A how-to for losing weight and living a healthy lifestyle
  • Package includes: Multi-phase guide that contains a schedule, meal plan, recipe guide, and grocery list
  • Maintenance Plan to maintain hard-earned results
  • Additional workout and accountability bonuses
  • 100% Money back guarantee

*Disclaimer: You should not use this information as a substitute for help from a licensed professional. Individual results may vary.

Check out these 30 day results...

*Disclaimer: Results may vary

I've absolutely loved this "diet" and really want to continue as a lifestyle. The following are my results:

  • Tummy 40in to 37in

  • Both arms stayed at 12 in

  • Both legs went from 24 in to 23 in

  • My weight went from 193-197ish down to 178-181.  

Im just happy that I've found something that finally works for me, where I don't feel limited.

- Kazmyre Dorman

And here's another...

Nora Branson - Lost 9.2 lbs

*Disclaimer: Results may vary

What is the IF-K 30 Day Fat Loss Solution?

When attempting to lose weight, it's everybody's goal to get it off and keep it off for good. But if you've tried other main stream diets, you know this isn't always the case.

The reason is because most diets revolve around the idea that COUNTING CALORIES is the way to lose weight. While this may work at the beginning, the weight will eventually stop coming off.  Then once you stop counting calories, the weight you lost comes right back, typically with a few more pounds than you had before.

The IF-K 30 Day Fat Loss Solution goes against this idea of counting calories. It combines Intermittent Fasting with the Ketogenic diet to force your body to ALWAYS burn fat. And you get to eat as much as you want during every meal.

*Disclaimer: Results may vary

How does it work?

The IF-K Solution offers a step-be-step guide for you to follow, explaining when to eat and what to eat. It also contains a grocery list of approved foods, that allows you to swap foods based on your preferences.

Each phase (there are 2 phases) and the Maintenance plan, have specific guidelines to follow. Exact details of each are described below.

Also, you'll receive a recipe guide that contains 17 recipes with the Net Carbs already counted.

The science behind the IF-K 30 Day Fat Loss Solution

Teach your body to only burn fat

When following the ketogenic diet, you are depriving your body of carbohydrates, and eating an abundance of healthy fats.

After a few days of following the ketogenic diet, your body goes into a state of ketosis.

Ketosis is a term that describes how the body forms fat into a source of energy called ketones. And when in this state, your body is ONLY BURNING FAT. This means you're burning fat during all exercise, while sitting, watching TV, and even sleeping.

If you're not in ketosis, this means your body is burning carbohydrates as fuel, rather than fat. If you're trying to lose weight, obviously this isn't what you want.

How are you suppose to look in the mirror and not see cellulite if you're not even burning the fat that is causing the issue?

*Disclaimer: Results may vary

But isn't fat bad for you?

Absolutely not! Especially the healthy fats that are in the IF-K Solution. You won't see any processed, factory-made oils  here. Only natural, healthy fats that your body NEEDS. Like avocados, nuts, olives, olive oil, butter, animal fats, cheese, and heavy creams.

It's important to understand that the hormone called insulin is detrimental to weight loss and many other health issues. The less sugar and other carbs we eat, insulin goes away, not allowing these issues to persist.

But your body still needs energy to survive. So these healthy fats are a much better trade-off. They create more energy, don't increase insulin, and can dramatically decrease inflammation in your body.

How does Intermittent Fasting help?

Intermittent fasting puts your body into ketosis faster than the ketogenic diet alone. This enhances the fat burning potential.

The IF-K Solution provides the exact schedule of when to fast and when to eat. And this can easily be changed to fit any schedule.

When not fasting, you're aloud to eat as much food as you want, as long as it's following the ketogenic guidelines. You eat until you are satisfied. That's something other weight loss plans can't really say...

*Disclaimer: Results may vary

The Benefits of the IF-K Solution

  • Easy-to-Follow

    The IF-K Solution is a step-by-step, proven system that explains what to eat and when to eat. And also gives alternate food choices for your own customization.

  • Reduced Insulin Levels

    Insulin is the FAT STORING hormone. Taking it away will lead to fat loss. As well as prevent other diseases, such as diabetes.

  • Satisfied Hunger

    Other diets focus on eating less calories, which can cause hunger pains. The IF-K Solution allows you to eat as much as you want. This leads to much higher satisfaction after meals.

  • No Chemicals and No Supplements

    Most other diet programs require you to buy extra supplements that are loaded with lab-made chemicals. The IF-K Solution only changes your current nutrition habits. No other purchase is necessary.

  • No Exercise Required

    Don’t worry about the difficulties of exercise. The IF-K Solution guarantees results without it, or your money back.

  • Free Lifetime Support

    You will have support from me during and after the 30 days is up. You’ll also be part of the exclusive IF-K Solution Community on Facebook, for life!

*Disclaimer: Results may vary

Meet the author of the IF-K Solution

I use to follow a high protein diet. But now I follow the Maintenance Plan that comes with the IF-K Solution. With it, I've kept a low body fat, maintained my muscle, I always have a clear mind, I sleep like a rock, and haven't needed a nap in years.

I've researched the ins and outs of the ketogenic diet and still do to this day. The amount of proof that supports this lifestyle is astounding. I hope you find the information from the rest of this article to compel you to make the commitment to the IF-K Solution. There's no doubt in my mind, that you will benefit from this lifestyle change!

How I came up with the IF-K Solution

My name is John Koopman. I graduated from Central Washington University with a degree in Exercise Physiology in 2013. And ever since, I've been a personal trainer and group fitness instructor focused to help others achieve their weight loss goals.

I started out focusing only on exercise. But I quickly realized, that even though they were getting in better shape, my clients weren't really losing weight.

Then I knew it was time to focus on nutrition...

At the beginning, my nutrition plans consisted of high protein, low carb, low fat, calorie counting, and healthy eating (a mouth-full, I know).

Some clients had success, but many didn't. And the ones who weren't seeing results were mostly women! Specifically mothers. And this is a majority of my clientele!

So now I'm trying to understand why the high protein diet worked for me (a man in his twenties...) but not the women and men who I'm constantly training!

I found the reason is because the way I was eating had still kept me in ketosis. This was based on how much I was working out, the way I was working out, I'm younger, and probably the fact that I've never birthed a child...

I look back now, and what was I thinking?! Why on earth would a diet that worked for me, work for my clients??

So after doing a ton of research, I found out exactly how the body goes into ketosis. And this can be different for many people based on a lot of variables. But there is a way for ANYONE to get into ketosis. Regardless if you're a woman, man, mother, father, old, young, it doesn't matter!

And that's how I created the IF-K 30 Day Fat Loss Solution.

Now all my clients (who've fully committed to the IF-K Solution) have achieved some type of results. Whether it be weight loss, inches lost, have more energy, have more mental clarity, and the list goes on!

Also, they are all so satisfied, they claim they want to stay on the ketogenic diet indefinitely! And I even have proof, at the end of the 30 Day Solution, I ask my clients (and I'll ask you too!) in a survey:

"Now that the challenge is over, will you continue to use the Ketogenic diet and/or Intermittent Fasting guidelines in your daily routine?"

I've taken a screen capture of the Google Form showing their answer:


Intermittent fasting worked really well for me because I'm a breakfast skipper, so I never felt deprived in the mornings. I kept my food very basic and didn't switch it up much. I found myself eating the same few meals and just rotating every other day. It made it simple for me with my busy schedule.
I chose to stay in phase one the whole time because I need to lose 30+ lbs and I didn't feel like I was starving or needing more.
My end results were a 10 lb weight loss. It was slightly more, but I slipped up once and kicked out of ketosis. Where I noticed the most were inches and my clothes. I went down 4 inches in the waist and dropped 2 pant sizes.
More importantly,  I felt clean and healthy.  My energy was up even through workouts and I was sleeping good.  I felt like a well oiled machine working at optimal performance.
I've continued to Intermediate Fast today and stick to the phase 1 foods most of the week with some occasional cheats.  I now know how to snap my body into a zone when I'm feeling unhealthy.

- Trish Silva

*Disclaimer: Results may vary

Hey John! Just wanted to let you know I lost 12 pounds! Thanks for your help! Plan to lose another 12 to get down to my pre pregnancy weight but off to a great start!

- Melissa Gray

*Disclaimer: Results may vary

Im feeling great! My body feels like its clean! I notice its a lot easier to stick to this plan because you actual get to eat. My biggest challenge is not snacking on my son's ice cream lol. I like making healthy choices and my husband has even jumped on board.

- Belinda Moon

*Disclaimer: Results may vary

Hi John.  Just wanted to say that the IF-K Solution was very successful for me in ways that I saw were different than many on the Facebook group.  I was not looking to drop a bunch of pounds, but instead improve my health.  I have done many Whole30 type cleanups of my eating and they went well, however, for some reason this time, I feel amazing.  I am 51, work out with weights, cycling, hiking etc and always deal with a level of back and other musculoskeletal pains.  Since following the IF-k plan, these aches and pains have lessened so much.  I am continuing to follow this plan and will indefinitely.  I love reading the science-y stuff about ketogenesis, calorie restriction etc and how it improves quality of life and longevity.
Thanks so much!

- Karen Anderson

*Disclaimer: Results may vary

- Brittany Cline

*Disclaimer: Results may vary

What's in it?

The IF-K 30 Day Fat Loss Solution contains a multi-phase system that can help you lose weight effectively. This system works by turning your body chemistry to burn fat rather than carbohydrates.

The IF-K Solution contains:

  • Phase 1 "The Reset Phase". This resets your body, to allow it to burn fat instead of carbs.
  • Phase 2 "The Continued Weight Loss Phase". Begin introducing carbs back in to your body, the right way.
  • The final phase "Maintenance Plan". For after you've achieved your desired results. This plan will keep the weight off but still allow days of your favorite foods.
  • Personal emails to help motivate and keep you accountable the whole 30 days.
  • Exclusive access to the IF-K members Facebook Group. Where members and myself provide articles and recipes to assist you.
  • Priority email support with me to answer any questions or concerns.
  • *Recently added* Ketogenic Recipe Guide! Comes with 17 recipes that already have the carbs counted and are very tasty!

30-Day 100% Money Back Guarantee

That's right, the IF-K 30 Day Fat Loss Solution is completely RISK FREE. You can go the entire 30 days and still get your money back.

I'm extremely confident the IF-K Solution will get you you're desired results. And that's why I'll give you your money back if you're not satisfied.

I hope this gives you the confidence to commit to this results-proven program.

But what if this "ketogenic" lifestyle doesn't work for me?

I know you may have a unique situation. You may be the most sedentary individual in the world and have given birth to 7 kids in just the last 10 years...

Having kids and getting older does take a hit to your metabolism, which is causing weight loss struggles. But this is exactly who I created the IF-K Solution for!

Regardless of how many kids you've had, how sedentary you are, how hard your metabolism has been hit, the IF-K Solution will put you in ketosis and will have you looking and feeling amazing in no time.

Just imagine 1 week from now...

In 1 week you could drop 3-6 lbs, lose an inch or 2 around your waist, and just feel healthier!

I send an email out 1 week after you start the IF-K Solution, asking how it's going. See what other IF-K members had to say, just 1 week in:

Good Afternoon John! So far week 1 went well for me. Down 9lbs. I haven’t checked inches yet but I feel like I have. All in all I'm really enjoying it!

- Melissa Watts

So far doing great! Down 6lbs as of this morning. My clothes fit better and I feel great.

- Nora Branson

Now, lets talk about the bonuses you get with the IF-K Solution...

10 completely different workouts. Each targeting a specific goal. Some can be done on their own, and some can be used as supplemental to other workouts.

They're all created in ebook form. So once you purchase, you'll be able to download them as PDF files to your phone or computer instantly. This means you have them wherever you go!

Your 10 bonus ebooks:

6 Fit

Great for anyone looking to burn fat and tone up the muscles! Each workout consists of 3 slow and controlled weightlifting circuits and 3 cardio circuits. Each circuit lasts 6 to 8 min.

Contains 36 total workouts. Each workout is targeted at a specific muscle group to allow proper recovery.

Basic Workout for Women

The idea of this program is to target those groups of muscles all women love to work on! These workouts primarily focus on the butt, thighs, abs, and cardio. With the occasional upper body days.

Contains 25 different workouts.

Ultimate Cardio Circuits

Short high intensity circuits. Great for quick visits to the gym or to supplement a strength training program. Follows an organized method based on your fitness level.

Contains 15 different workouts. But meant to repeat at a higher level as you get in better shape.

48 Day Beginner Strength Training Program

This is a perfect start for those who are looking to focus on weight lifting. Revolves around the primary lifts of squat, deadlift, and bench. Also, contains various secondary exercises which complement the primary exercises.

48 workouts in total, all increasing in difficulty as you become stronger.

48 Day Progressive Strength Training Program

This would be the next step up from the Beginner Strength Training Program. Adds more exercises and progressively increases difficulty week by week.

48 total workouts.

24 Day Lactic Threshold Program

Contains basic weightlifting exercises as done in the Beginner Strength and Progressive Strength Programs, but done with lighter weights and done at a much faster pace. Great for getting cardio and strength training at the same time! Creates an afterburn effect. So you're burning calories long after the workout is over.

24 workouts in total. Progressively gets more difficult week to week.

12 Week Competitive Fitness Program

This is the most advanced program of the bunch. Effective for those really testing the limits of their body. And great for those looking to do well in competitions such as CrossFit.

Consists of progressive volume training. Crossfit WODs. And extra cardio circuits.

6 Pack Abs

Building your core is important when trying to improve your health. These workouts are quick and easy. Great to supplement your main workout with.

9 ab/core routines in total.

Get In and Get Out Cardio Circuits

These are completely random cardio circuits that consist of functional exercises. Each circuit should last no longer than 15 min. They're made to be done hard and fast.

Consists of 9 circuits. Good for supplementing with strength training workouts.

Vacation Bodyweight Workouts

These workouts are perfect to take with you on vacation. Also, great for at home workouts when you're short on time! The only thing you need is about a 7 ft by 7 ft area to do all the movements.

7 workouts in total.

That's 300+ workouts...

If you order the IF-K 30 Day Fat Loss Solution now...

You get the IF-K Solution + all the bonuses for only $37

  • Phase 1 guide: The Reset Phase
  • Phase 2 guide: The Continued Weight Loss Phase
  • The Maintenance Plan
  • The Ketogenic Recipe Guide
  • Priority email support
  • Exclusive access to the IF-K Members Facebook group
  • All 10 bonus exercise programs! Containing more than 300 workouts!

*Disclaimer: Results may vary

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Frequently Asked Questions

Q: When will I get the IF-K 30 Day Fat Loss Solution +

Upon purchase, you will immediately get access to the IF-K Members home page. This page will contain all the downloads and give you exact steps on which documents to download first.

You will also receive an email that includes the downloads as well.

Q: What is the format of the documents? How can I access it? +

The documents are all in PDF format. This allows you to download on your computer, phone, or tablet. From anywhere with an internet connection.

Q: Is it safe to use my credit card or debit card to purchase the IF-K Solution? +

Your privacy and security is my first and foremost concern. I use Stripe as my merchant and payment processor. They have an awesome track record for safety and security when handling credit/debit cards. Personal information and card numbers are never revealed to anyone, not even me.

Both Stripe and I use an encryption SSL certificate to handle security of personal information. My page shows this by the "https://" in the upper left hand corner of your screen on the address bar (most pages without this SSL certificate just have "http:"). Stripe shows their security as you go through the checkout process.

Q: What will my credit/debit card statement show +


Koopman Fitness is the main domain of this web page you are visiting right now. The HTTPS indicates the SSL encryption security.

Q: If I have an issue with my order, what do I do? +

If you have any issue or questions, do not hesitate to contact me using the information at the bottom of this web page.

Q: If I'm not satisfied with my results, how do I get my money back? +

To get your refund, just contact me using the information below, and I will promptly send you a check or money order. Or we can figure out a different way to wire you the money.

Have any questions?

Feel free to email me at any time: info@koopmanfitness.com


You should not use this information as a substitute for help from a licensed professional. Individual results may vary. Some images on this page are used for illustration purposes only. But the testimonial pictures are REAL and are from clients who have gone through 30 days of the IF-K Solution.

NOTE: The IF-K 30 Day Fat Loss Solution is a digital product. No physical products will be shipped. Upon purchase, you will get access to the IF-K Members home page, which is where you will be able to download all the necessary files. These ebooks are all in PDF format, which can be viewed on any computer, phone, or tablet.