I have officially reached 100 people who have come to me about KETO – many I have coached, (many I have felt like ignoring) because I knew they didn’t have what it takes. It takes guts to ask a friend for guidance. I immediately try to determine whether the conversation starter can actually pull off the task. Does he/she have a stressful life? Recent or impending divorce? Health issues? Kids? Spouse who demands potatoes and bread? And so on… Regardless, the first question is the first step to actually implementing some real changes. I’d say the success rate out of those 100 conversations is 20%. I’ll share my thoughts for why people seem to fail on Keto in my next post.
For now, I’ll give you my best advice here.
- Eat real food
- Easy on the dairy, and try really hard to make it grass fed
- Red meat should be grass fed
- No pink, blue or yellow sweeteners – only Stevia, and liquid form is best
- No diet soda
- Go as long as you can in the morning without food. Water only. (What part of “water only” don’t people understand?)
- Nuts, nut butters and nut flour will kill your Keto-vibes. These are SUPER dense in calories and fat and no matter how many “keto cookies” you make and eat, bottom line: you’re eating a LOT of calories in a LITTLE portion
- Atkins bars are not Keto
- Convenience bars are NOT going to keep you on track. No matter how “keto” they are
- Don’t force FAT! Unless you are TRULY hungry or having food memories (they aren’t cravings after the first week) – fat bombs are not necessary
The Keto diet will SUPPRESS YOUR APPETITE, and this is the POINT… So all the messages saying, “Should I try to reach my macros, I am not hungry at all…do I force it?” — the answer is NO. Turn it into FASTING and don’t eat if you aren’t hungry.
I repeat: The Keto diet will SUPPRESS YOUR APPETITE, and this is the POINT…
On that note, if you are fasting, ALLOW YOURSELF to enter “autophagy”. This is when your cells “take out the garbage” and turnover, it’s anti-aging and you produce HGH in this state. A TRUE fast is water only. If you have fat/cream/MCT oil in coffee in the morning, your body actually WILL release insulin (albeit a small amount) and you will ultimately be “breaking” your fast. Go as long as you can with water only.
Autophagy is the natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components. It allows the orderly degradation and recycling of cellular components.
IF YOU ARE NOT FAT ADAPTED, fasting will suck for you.
This is WHY Keto and I/F go so well together… it’s natural to fast when you’re Keto because you have no appetite.
Go 16 hours which will include 8 hours of sleep – (that means you’re done eating at 6 pm and you don’t eat again until 10 am. EASY.) If you’re doing this already, or you want to tell me “I don’t eat until 3 in the afternoon” — Ok, that’s all well and good, until you tell me that you had coffee with cream at 6 am, then you had a fat bomb at 10:30 am, a piece of cheese at noon, and a Keto cookie at 2… UM, you’ve EATEN. ALL DAY. You’ve had a little here and there and you did not allow autophagy to happen.
Autophagy can CHANGE your life, your body, your shape and your SIZE without losing a POUND.. I’ve seen it – it’s the craziest thing in the world. So start eating smarter. With a plan. With breaks from food, because we are not cows and we don’t GRAZE all day.
Once you’ve mastered 16 hours (work up from 10, 12, 14…) then add 4 hours between meals. Magic happens BETWEEN meals, folks! The ideal eating cycle is 10 am// 2 pm//6 pm – even better if you can eliminate that 10 am meal! Ultimately, there are a crap-ton of people who are HUGELY successful eating OMAD (One Meal A Day) — this isn’t for me, and I’ll explain that in another post.
Questions? Post them on my Facebook page if we are friends, or here… I’ll respond with my best answer as soon as I can!
Disclaimer: I am not a doctor and I don’t pretend to be. I have no credentials other than an obsessive reading addiction – studies, articles, health documents, doctors, books and YouTube content from the educated in this field. I’m extremely passionate about the study of Alzheimer’s and Dementia, as well as Diabetes prevention with diet change. I am NOT anti-doctor, but I am adamantly against medication as a FIRST means of treatment for any condition. Let food by thy medicine!