Talk the Talk,walk the walk!! Do It!! Mind Set
The Mind - Most people fail at diets because of inconsistent discipline. First and foremost, to be successful, you must get your mind in the game and truly commit to the change you want to make! 110% If not you will likely fail. Consistent Discipline is the key to success! There will be bumps in the road, and impatient frustration along the way, be prepared to push through those times without giving up.
Be prepared for the social and peer pressure, and influence. One’s friends and Family will be the Antichrist of weight loss and wellness. Examples: Let's go for a beer! Let's go out to dinner! Birthday parties, social events, coworkers, all eating the garbage you need to avoid with strict adherence. Junk Food, Beer & Alcohol commercials. etc. It will be the test of your WILLPOWER that will make the difference between success and failure.
One can't just wish or hope for a dream, you have to really seriously want to do it above all other social issues and events in your life! This will be the most difficult part to address. If you get this down, strictly for 6 months, you will see change, that will then motivate you to continue with confidence and success. If you have the willpower to go out with friends, and not touch a drop of alcohol or sugary drinks, just stick with, lemon water, club soda with lime, coffee or tea, etc. If you can do this, great, if not, become a hermit, and anti-social for 6 months, and you will re-emerge on a new path, with a new body.
The biggest pill to swallow for most right off the bat, is to STRICTLY give up any form of Alcohol consumption for the first 6 months. The liver is the primary organ that metabolizes Fat, and other metabolic and hormonal functions. You need to cleanse the liver for 6 months to “Help it, Help you!” Alcohol is very toxic to the body, and the liver always has to metabolize alcohol first, to detoxify the body, which means all other fat burning and hormonal function will be secondary, or less efficient at best, and will delay or hinder your goals. After 6 months, you can introduce moderate adult beverages back into your routine occasionally, but it may set you back, or totally put you back to square one again if you are not disciplined with it. If you must live a life with weekly alcohol consumption, especially starting out, you will likely fail. Keep throwing dirt into your Car's air filter and gas tank, you can't expect it to run optimally, even if you clean the filter occasionally. Alcohol, Soda and Fruit Juice, all metabolize very similarly, and are all toxic long term. Just one drink of any of these can set one Ketosis back for several days.
The Key Fat burning switch that One controls is Insulin! When insulin is present, absolutely NO FAT BURNING occurs, only fat storage. Every time you eat, even a small snack, it triggers insulin to get the glucose (sugar) out of the blood. Fat burning will not occur until the glucose levels drop back to certain levels. The way to turn off insulin, is to stop eating for long periods. Read the attached material for deeper explanation.
The first step action wise is to keep eating what you eat now, but limit it to 3 meals a day, absolutely no snacks in between, or you will boost insulin. Then slowly eliminate any simple carbs and sugars you can see on the attached sheets.
Start the day every morning with a 12-ounce glass of water, add Pinch of Himilayan Pink salt (Great Minerals and Electrolytes). Squeeze a Lemon or lime juice, a couple capfuls or about a Tbsp. of Apple Cider Vinegar, organic, unfiltered, Braggs or Costco. The acetic acid helps keep the blood sugar levels low. Plus, the body needs to rehydrate and detox from the night. Start drinking a Cruciferous vegetable smoothie or shake daily to cleanse the liver daily and keep it functioning optimally.
Get a good quality Stainless steel Tumbler, like a Yeti, or RTIC, that will keep the ice all day long, even in a hot car. Squeeze a lime, Pinch of Pink Salt and ACV again into this add ice and water, or seltzer water with some stevia makes a nice lime beverage. Add more limes if you like, the lime juice also has some great weight loss and health benefits as well. This Tumbler is your BEST BUDDY that never leaves your side! Take it with you everywhere you go, driving, to work, to play, and bedside, wherever you can take it, so you can sip on it all day. Drink when you're thirsty, don’t over hydrate. This will be there with you always, sometimes you think you are hungry, but you're thirsty, the ACV will also help keep hunger down and aid in digestion so you can metabolize fats and nutrients better.
If you are not good at changing lots of habits, take baby steps. Just add one change a month, like start the glass of water first thing every morning for a week or month, until it is routine. Then add in another change. This will take longer obviously to reach goals, the more you can add into your lifestyle quicker, the faster results you will have. If you have not been active, just walk out your front door and walk for 30 minutes and then walk back. A 1 hour walk a day will relieve lots of stress. Then after time slowly increase that, then add in workouts later.
Dr. Berg has been my primary source of Keto info, along with a few others I refer to. I recommend you download his app (DR. Berg)on your phone. He has 1000s of videos and recipes. Subscribe to his YouTube channel as well. Get his book if you feel like reading up on even more detail on the science, and you can determine also which Body Type you have, to focus on specific issues.
This is a lot of info out the gate, and the questions will arise as you move forward, always feel free to ask me anything no matter how trivial it may seem. I am always learning, especially from different people with new experience. I tell everyone this: You have to “BE YOUR OWN GUINEA PIG” and figure out what works exactly for you! BE THE EXPERT OF YOU!! Remember “DIET” comes from “Dieta” the Greek word for “LIFESTYLE” This is not a short term, quick fix thing, it is your way of life from now on if you choose!
Overview of Goals Summary
(This is for Keto-IF)
The initial goal is to get the body weaned off of Carb cycling, and Fat adapted, which means your body needs to learn how to metabolize fat more efficiently into Ketones, which actually burn more efficiently than glucose. Many go through Carb withdrawals and will get the “Keto Flu”. A transition period where your body is adjusting, and may feel fatigued, tired or low energy, due to its addiction to carbs. Therefore, it is very important to stay hydrated, with lots of minerals and electrolytes. This is the first thing I still do consistently is a glass of water 1st thing, with lime, ACV and Pink Salt, and continue that all day, I never experienced any Keto Flu. The body needs lots of fluids to hold the sugar in your muscles and system. When your glucose levels are depleted, you will lose lots of fluids. This will be a large initial weight loss. The standard is that the max fat loss one can attain is 2 lbs. per week, any more than that is initial fluid loss, which can be 15 to 20 lbs. for some.
It takes about 2 weeks to a month to get into good fat adaptation and ketosis, depending on each individual's metabolism, hormones and biology. This coupled with Intermittent Fasting works great together as it gives the body needed time to heal, and cleanse, by keeping the Insulin low for an extended period. Fasting just means, Not Eating. Some prefer to use the term, Timed Eating, instead. Fasting is more for long-term fasting over a day or two.
My 1st 6 months I eliminated any breakfast, just coffee and started with a Noon to 8pm eating window. No eating STRICTLY after 8pm until noon the next day. (Just water).16 hour fasting period. It's not that hard since most of that time you are sleeping anyway. In 2 weeks, my energy level just doubled from the fasting, ketone energy difference. After 6 months I reduced my eating window to Noon to 6pm. After another 6 months, down to noon to 4pm. 20 hours of IF. I have been happy with that for last year. Sometimes I will do an OMAD, One Meal A Day if I am busy. I am never hungry, so I also go for 24 hour fasting periods often, not planned, but just get busy, and eat one nutritious meal, and I’m good. Occasionally I will do a weekend fast of 36 to 48 hours. The health benefits of fasting are amazing. Exercise boosts Human Growth Hormone, (The Anti-Aging Hormone) about 200-300%. Fasting can boost HGH up to 1200 to 2000% after a certain amount of fasting. More info on that in the packet.
Now with some success, I stick to my regular routine on the next page during the week, Mon-Fri and will occasionally enjoy an early breakfast. My new favorite recipe is Poached Eggs and Cheese stuffed Mushrooms on a Bed of riced cauliflower! With a Cup of my homemade bone broth, or a Green Smoothie to start the day.
Usually on my resistance Workout days, I will have a post workout Bone broth, with a poached egg earlier than noon as an extra recovery drink. Broth is full of collagen or Gelatin, which is just the edible form of collagen. Great for the joints, hair, skin, and nails!!
Sample Daily Routine Rundown
Here is my current daily routine just to give you an example. Some prefer to eat breakfast every day, have an earlier window (8am till 4pm) which is fine, make it fit your lifestyle. Remember: This is my “Style” may not work for you. You need to find out what you like & what works for you that you are able and happy to do on a sustainable basis. Many women have harder time with fasting times I have found, maybe due to more hormonal issues? Keto and fasting is not for everyone, plant based or just reducing calories overall is great! But I recommend giving it a good 6 months to apply to your lifestyle and see the results.
4pm- Fasting/ sleeping - 12am Sleeping/Fasting till 4:30-5am
4:30- 5:30am - Wake up
5:30am - Feed dogs
5:40am - Take 5 Essential Amino Acid Tablets on an empty stomach.(Talk about this later).
5:45am - start Bulletproof coffee or tea in the microwave.
5:50am - 12 ounces or so, water with ACV, Squeeze Lime, Dash Pink Salt.
Optional, add, Ginger powder, Turmeric, Nutritional Yeast, etc.
6:00am - Bulletproof Coffee or Matcha/Cinnamon Latte, watch Sunrise, listen to Audiobook
6:15am - 2nd Bulletproof Coffee or Cacao/Cinnamon Latte, watch Sunrise, listen to Audiobook
(Technically the Butter or fats in coffee could break your fast, but very minimal!)
6:30am - Daily Dynamic stretching/ Jumping jacks/Warm up 5-10 minutes max
6:40am - High Intensity Interval Training or Dumbbell resistance Work out Alt days 20-30 min.
(Great time to work out in a Fasted State already in fat burning mode!)
7:30am - Shower/Get ready for work/ Fill - BEST BUDDY- Tumblr, Water, ACV, Pink Salt, Lime.
8:00am - Noon working/Online or in field/ Only sipping Water, no snacks, strictly,
(When I began the 1st few weeks, I did take some nuts and cheese until my cravings stopped.)
Noon - Break-FAST with Green Smoothie (Liquid Salad!) Power Greens/Avocado, etc.
(Snack on some Nuts and cheese with that, careful, Lots of calories!!)
4:00pm - or sooner, last meal, large serving of Asparagus/Mushrooms/80-20 Hamburger patty
With Cheese/ optional other vegetables or Chicken. Cup of Bone Broth?
(I have go to meals that I rotate, Chicken, Riced cauliflower, stir fry, etc)
4:00pm - fasting until morning coffee and noon. Strictly no eating or snacking.
(8:00pm my 1st 6 months) Lost about 50lbs during this period!
(6:00pm my 2nd 6 months)
(Some go to 1 hr OMAD, I am happy with a 4-hour eating window! 20 hour fast)
See what works for you? 8 hour eating window/16 hour fast is great!
4:00pm - 10:00pm fasting
10:pm - 5:30am Sleeping/Fasting till wakeup.
This is my sort of scheduled plan, but occasionally if I’m busy, I won't break my fast till later, like maybe 3 or 4, which gives me a 24 hour Fast period, which is great! Then I will either do a OMAD, One Meal A Day, or I will extend my eating window until 6 or 8pm those day to change things up, which is good to do once in a while after you have been adapted for a few months, because the body adapts, and needs to be shook up a bit. Just like working out, you should change your workout routine every few weeks to cause muscle confusion, because they adapt and will slow your gains, if you keep doing a repetitive movement. So when one reaches a plateau, weight wise, one needs to sometimes shock the body out of its comfort zone! With muscles and the diet as well! Muscle Confusion, Diet Confusion! Then eventually the goal will move towards becoming Metabolically Flexible, the body learns to use carbs, and flex easily into using Fats. This is what many endurance athletes are now adapting to very successfully.
