Let's be honest, with summer on the way our anxiety starts to kick in right? I mean I know for myself every year when summer would roll around I would think, "Oh God, I need to start thinking about getting in better shape so I look half way decent in a bathing suit."
And then very often summer would arrive, and I still hadn't lost the weight, and I hated how I looked so every time I hit the pool or the beach I was embarrassed.
So let's change that ! Let's get you looking and feeling good for this summer! You deserve to feel good in your own skin, and I can teach you a very easy way to do it.
So if you've ever tried following a Ketogenic Diet before it's likely you're aware that the focus is on Protein and Fat. However one of the biggest mistakes I see people make on Keto is they eat way too much fat. What happens when you consume too much dietary fat is a couple things. First off, if you're eating too much fat your body won't burn off stored fat. Healthy fats are good to eat on Keto but you still need to be at a deficit.
So I teamed up with a research scientist at the University of Florida and we created a science based Ketogenic Plan that is 100% foolproof and will help you to lose weight very quickly. I've had students lose as much as 35 pounds in only 1 month, so losing 30 pounds before summer will be a piece of Cake ! Or, a piece of steak! haha.
You're going to stick to a very easy to follow formula. You will eat a maximum of 3 meals a day, but you're going to rotate how many meals you eat per day. We'll discuss that in a minute. Each meal will consist of 4-6 ounces of protein, I would recommend picking up an inexpensive scale, but 4-6 ounces of protein is also about the size of your fist.
Next you need to determine how much fat is in the meat you're eating. You just need to read the label. Most meats are broken down into 4 ounce serving sizes. For example 4 ounces of 80/20 Hamburg meat has 23 grams of fat. You are going to want to get about 20 to 30 grams of fat with each meal. Again, a maximum of 3 meals per day. If the meat you're eating does not contain about 20 to 30 grams of fat you'll need to add fat. The fat prevents your insulin from spiking and 20 to 30 grams of fat per meal is a bit of a magic formula that will help you to effortlessly lose weight. Make sure you're actually "EATING" the fat. If you cook your meat in a fat unless you're licking the pan, you won't get all that fat. So make sure to actually EAT 20 to 30 grams of fat per meal. Some options for adding healthy fats are Avocados, Avocado oil, Olive oil, Grass fed butter, Macademia nuts etc.
A great way to create very simple meal plans is to do the following:
Step 1: Pick a protein (preferrably a higher fat protein, such as chicken thighs, beef or salmon), you must get 20 to 30 grams of fat per meal so if your protein doesn’t have that amount in it, add a healthy fat (I like to just chug down a tablespoon of MCT oil)
Step 2: Pick a seasoning or sugar free marinade for your protein.
Step 3: Pick a side (You are allowed unlimited low glycemic veggies and dark leafy greens). That’s it. It’s literally that simple. Stick to that and you’ll have amazing results.
Another trick you can implement to boost your results is to rotate your meals. For a few days you can eat 3 meals a day, then lower it to 2 meals a day for a couple days, and then I would even do 1 meal a day for a few days also. What this does is it keeps your metabolism guessing, by rotating the meals you are constantly spiking your metabolism and getting it to work more efficiently.
If you follow that formula the weight will come off so quick you won't believe it. I also HIGHLY recommend getting some exogenous ketones. They provide a HUGE boost to the Keto diet. They help to speed up weight loss, improve sleep, mood and memory, and so much more. The other benefit of exogenous ketones is you can have 1 cheat meal per week if you use them. I don't recommend doing more than 1 cheat meal a week, but if you take the exogenous ketones after your cheat meal it will put you back into Ketosis. It's important to get back into nutritional ketosis also though. I recommend doing a 24 hour water fast after your cheat meal. I would take the ketones twice on your fasting day, morning and evening.
Now let's talk exercise. Is exercise required? no absolutely not but it will help you in so many ways. Even if it's just walking, try to get in the habit of exercising at least a few days a week.
My favorite form of exercise that provides a MASSIVE boost to weight loss is fasted cardio. Fasted cardio is simply doing any form of cardio on an empty stomach. Typically I'll get up, make my coffee with a small splash of cream and stevia to sweeten it, and then I'll go do my cardio. Caffeine also boosts fat loss, so having a cup of coffee before your fasted cardio has many benefits. I recommend doing 20 to 30 minutes of any type of cardio that's going to get you sweating. If you aren't sweating you're not working hard enough. However I realize some people may have physical challenges and can only walk. Just get moving, do anything, just get moving !
And lastly. Don't try to do this alone. We have an amazing community of people that are all on the journey together. You will get motivation, accountability and me personally helping you on your journey. So click here to learn more about the amazing Keto Jump Start Group Coaching program.
Whether you're new to Keto or have done it before I hope this has provided you the info that you need to begin this amazing journey of looking and feeling your absolute best. You deserve it and I'm truly honored to be a part of helping you on your journey !