Keto Kwik Tips! My Version of Goals and routine!
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.
