Fat is Your Friend
KETO Prep Explained
The best outcomes are the result of great planning
Why do I recommend a 2-Week preparation plan for the KETO diet?
At it's core, this 2-Week period is Self-Care. Give yourself this gift.
To be successful your body must first transition towards a new style of eating.
This is a common problem for people who decide to jump right in to a popular diet plan.
The intention is good, but you need to respect that this transition takes time.
But FIRST, if you haven't already done so,
Sign up for a Cronometer account to track your nutrition ➢
1) 2-Week Clean up: Gradual removal of toxic sludge
If you are used to eating a lot of pre-made foods, you will have a lot of artificial chemicals in your cells waiting to be released. It is astounding how many preservatives, stabilizers, flavor enhancers, additives and sugar are added to foods to make them look attractive and tasty. Reliance on convenience foods may save time, but your body can't keep up with processing it all. These food additives can (and DO) build up in your body blocking normal cellular functions. I refer to this buildup as 'toxic sludge'. It can clog up circulation and energy pathways, interfering with normal cellular functions.
2) The Diet Cleanup Protocol ☠️
The first thing we need to do is reduce the toxic load on your body. Eating clean means eating homemade food, free of unnatural chemicals. This way of eating allows your body to have less digestive stress. Less digestive stress frees up energy so that your body can release the toxic sludge. If you do this too quickly, you may experience strong unpleasant symptoms, such as diarrhea or constipation, fogginess, dizziness, sweating and/or poor sleep to name a few. The GOOD NEWS is that there are actions you can take to dramatically minimize the symptoms of toxin release while eating clean.
3) Fiber + Water 💦
Fiber and water will protect you body so toxins can't wreak additional havoc as they exit your system. The fiber supplement will help trap these chemicals and escort them out, along with lots of water to flush them out.
4) Sleep 10 hrs per night 💤
Your body restores itself at night. It gets to repairing tissues that were injured and it takes out the trash. By increasing your sleep time, you are helping support your body as it makes the transition to cleaner foods.
5) Practice making high-fat foods 🧈
Use this 2-Week prep to practice recipes. Seriously! KETO is not for the faint of heart. It is strict and requires some kitchen skills. Please buy a KETO cookbook and focus on bone broth and fat bombs. Click here for a few starter recipes! Increasing your fat intake to 65% of your calories cannot be done by simply eating lots of meat. Protein needs to stay at 30% of calories, so you need to learn how to make plain fat taste good. Remember- Fat is Your Friend!
6) Stock up
Here's a list of items that you'll need to add to your kitchen. Some are for taking care of you and others are common ingredients that you'll need.
A whole food vitamin
Metamucil (sugar free)
Bone broth fat separator
Stevia = a natural artificial sweetener
A 32-oz water bottle) Ketone Test Strips
Sugar free chewing gum, mint flavored
1) What are Macros?
'Macros' are 3 categories for food: FAT, PROTEIN, CARBOHYDRATES (carbs)
These are sources of energy for the body.
The human body is designed to run on carbs, but it can obtain energy from proteins and fats.
To accelerate the burning of stored fat, KETO limits the carbs to 5% of your calories, which makes the body turn to fat as a fuel for energy needs.
2) Why do I need to track my nutrition?
In order to learn if you're meeting the 'Macro Mandate'. Your eating habits will shift from 60% carbs to only 5% carbs. The nutrition tracker will show you if you are in the right range.
This free account also help you see where your nutritional gaps are, and what you need to eat to get that nutrient from food.
Finally, it is empowering to understand your meals, your nutrition and to take charge of your meals.
3) Why do I need a whole food multivitamin?
KETO tends to run low on the following nutrients: Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Vitamins C, D, E, B1, B5, B6 and Folate. That is a significant. It is much easier to avoid a nutrient deficiency with a simple vitamin. Whole food vitamins are made from natural foods - not from a lab. This means that your body will absorb them easier. A whole food vitamin is also organic and free of added stabilizers and dyes that you'll get from a cheap OTC brand.
A true Ketogenic diet restricts your carbohydrates to 5% of your intake. Understanding your 'Macros' is critical to your success. When you track your nutrition, you will be given the macro percentages, along with a summary of nutritional intake. KETO has nutritional gaps so it's best to know what you need before the nutritional deficits build up.
The Diet Cleanup Protocol
This will help you wean off all of the hidden sugars in your diet. It is worth taking the time to do this, otherwise, going full KETO can be a shock to your system.
, so it's best to mitigate this fYou can easily order a whole food vitamin through my link here
Metamucil is much needed fiber that will not only ease your transit through the KETO flu, but it will also provide you with regular fiber intake and prevent constipation.
Achieving the 65% fat mandate is nearly impossible without consuming bone broth and fat bombs. This is what the fat separator is for and the Stevia will sweeten the fat bombs.
The test strips will give you a simple method to monitor when you reach a fat burning state. Please order these online. Respect the expiration date.
A side effect of KETO is unfortunately, bad breath. A simple stick of sugar free mint chewing gum will serve you well.
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