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Today, I want to talk about an approach to keto that I’ve worked on for the past 4 years. Its something I get my clients to do over a 6 week period. Follow these steps, and you’ll start seeing results effortlessly. It’s simple, but it’s not always easy, so lets get started.
Why am I sharing this information? Shouldn’t I keep it a secret and charge money for it? From experience, this community thrives on knowledge, and the more knowledge we share, the better off we all are. I’m only trying to set the bar higher, because once this information is out, you’ll have everything you need to not only get started, but to also hone in on exactly what works for you.
So, let’s start with week 1. Week 1 is focused on getting you to follow a ketogenic diet. Sounds simple right? Well, I want you to follow a ketogenic diet, but cut out nuts and cheese. Both nuts and cheese are fine in moderation, but most people don’t do moderation well, and end up eating way too much of these foods and wonder why their not losing weight.
So week 1 is simple. Eat keto, but cut out dairy and nuts. But it doesn’t stop there. Try to reach your daily protein goal throughout the week, because next to limiting carbs, protein is the next most important macronutrient you can control. If you don’t know what your protein goal is, jump over to my macro calculator and put in your details. This will give you how much protein you need per day by raw weight, so try to stick with that as closely as possible.
Now, let’s move onto week 2. Week 2 is where you’ll start to introduce fasting into your diet. I’m still amazed at how many people intermittent fast but binge on snacks when the get home from work. This is why I remove cheese and nuts from the equation, so there is no mistakes.
This is how it might work for me. Depending on how fat adapted I am, fasting can be hard, or it can be easy. Generally if I’m more fat adapted, fasting will come much more easily. So I start with 16 hours fasted, and an 8 hour eating window. Then, each Monday, do a 24 hour fast. If for any reason I feel off during any of those fasts, I just stop.
So, let’s recap. Week 1 is keto without nuts and cheese. Week 2 is introducing fasting, now, lets move onto week 3, 4 and 5.
These weeks are what I like to call the testing period. This is where you will test out 3 variables and see how you respond. To do this, you’ll need to go over to my website and fill in the weight loss plateau questionnaire, and that should give you your first testing variable. This might be sleep, it could be tracking macros, it might be stress. That will depend on your answers. But the main idea is this: Try to dedicate each week to improving just 1 thing at a time. So week 1 might be sleep, so focus on getting 8 hours of sleep a night. The second week might be tracking macros, and the third week could be monitoring your stress.
I go into much more detail with my personal clients throughout this stage, as seeking the help of a nutritional therapist can be helpful during this stage, but I trust that you can at least give it a good crack over weeks 3, 4 and 5.
Now, once you’ve tested a few variables, you have to decide which variables you want to keep, and which you can safely ignore. Which of those weeks made the biggest impact for you?
Week 6, the last week is all about putting those pieces of the puzzle together. It’s like finding a groove, and sticking with it. Don’t let anyone else ruin your groove, and don’t let self sabotage get in the way of your own progress.
At the end of the 6 weeks, you’ll have found what dietary changes have the biggest impact for you, what benefits fasting has personally on your own body, and which variables you can work on in the future to really crank up the volume on your weight loss or health goals.
But what if you’re just starting out with keto, or you are having trouble getting back on the wagon because carbs are just too damn delicious? Well, I’ve created the 5 day carb cleanse which is specifically designed to get you back into ketosis in 5 days. I take you through simple processes that not only get you back into ketosis, but help you stay there consistently.
If you’re interested in the 5 day carb cleanse, grab the link in the description below. We’ll be starting in January, but its actually already open, so feel free to give it a red hot go until january rolls around, then we’ll kick off all together in style, and say a big fat see you later to carbs as a group.
So, I hope you enjoyed this information, and I’ll be seeing you next week.