Week 2
Ketosis
Remember that we are replacing our bodies fuel sources, moving away from carbohydrate fuel to fat fuel. So if you think you have been good all day, and a few hot chips should be okay…. Well, no! This will kick you out of ketosis and it could take you a day or two to get back into ketosis dependent on how long you have been keto for.
As an added weight loss benefit, ketosis also has a well-documented appetite suppressing effect, due in part to its effect on blood sugar levels. A ketogenic diet minimizes swings in blood sugar, so you don’t get exhausted and cranky when you haven’t eaten for a few hours. This makes it easier to stay within a reasonable amount of food every day, even without conscious calorie restriction.
YES
Meat
Green leafy veg
Eggs
Butter, cheese, cream
Coconut oil, Olive oil, Lard
Nuts, seeds
Avocados
Cauliflower
Berries
Non green veg
ZERO sodas
Tea/coffee
WATER!
Keto food pyramid
NO
Bread
Pasta
Rice
Potato, Kumara
Sugar
Corn syrup
CORN
Wheat
Flour
Beans
Peas
Fruit (Except berries)
Soda
Milk
testing for keto
Ketostix Being in ketosis generates elevated levels of ketones, which are detectable in the breath, urine, and blood. Ketone urine testing strips (like Ketone Strips) are the quickest, easiest way to test for ketones in urine. Hydration and amount of time spent in ketosis may affect Ketostix (urine test strip) results
Ketone meters… With blood ketone meters, you can test for blood levels of beta hydroxybutyrate, a type of ketone your body makes. These are a lot more expensive, but a lot more accurate.
keto takeaways
Here are some takeaway ideas for you when you are out on the road.
Burger Fuel Low Carbonator
McDonald’s Keto breakfast
McDonald’s low carb lettuce burger
Burger Fuel chicken fenders
Chicken or beef satay
KFC Double Down
Keto breakfast
Chinese crispy pork on veg
Sashimi
the whoosh
The KETO “Whoosh” effect is pretty cool. Fat cells grow and shrink as we gain and lose weight (fat) as it is the fat within the cell that grows and reduces. The whoosh happens when we lose fat within the cell, and this fat is replaced with water. and after awhile our bodies contract the fat cells, and expell the water into our system, and we find ourselves in the bathroom 3 - 4 times or more in a day (both number 1’s and 2’s!) and the next day when you hop on the scales you are a KG (2lbs) or more lighter. GO THE WHOOSH!!!
the perfect day
The Perfect Day was something I came up with looking back on my weight loss, and working out which 12 Week Chunk I did that lost the most weight and what was I doing. I lost 26kg over the 12 weeks putting as many of these perfect days together as possible. But this was beaten by a client of mine who lost 32kg over a 12 week period using this Perfect Day.
We need to start up a morning ritual that becomes part of what you do and who you are. Remember, this is NOT a 6 week program, this is setting you up with habits to lose the weight, but to keep it off. This is more than effecting the physical you, this is having a HUGE effect on your mental health for that day, that week, and moving forward.
homework
Minimum of 4 morning workouts
20/20/20 x 2
OR 40min walk
If you are already working out in the morning keep that going, make sure it is on an empty stomach.
Minimum of 2 perfect days
20/20/20 x 2
OR 40min walk
Bookmark the day with EXERCISE in the morning and at night.
Post up on the KETO 6 Facebook page
This is for accountability and community. Don’t worry, you wont be the only one doing it and that is the point. We are all here going through the same things as each other and are here to support and encourage. Post up your workout, a photo of where you are walking, or where you are exercising.
STAY IN KETOSIS!
This is all about you getting your body to use it’s fat for fuel. The longer you are in ketosis the longer your body has to use you as fuel. And if you get kicked out of KETO from eating carbohydrates, it could take a couple of days to get back into Ketosis.