To Begin The Ketogenic Journey

To Prepare for our 2 week Challenge:

1. Get in the right mindset, do your homework and make sure this is the plan for you. Then, follow our Facebook Page to stay motivated, get new recipes and ideas, and share your accomplishments! 
Read these books! The Complete Ketogenic Diet For Beginners
Keto Clarity and the Keto Diet. Also, on Netflix or on Amazon Prime, watch The Magic Pill. Great movie about the benefits of eating keto.
Once you have the mindset- (we are going to take a baby step for this challenge) You are going to begin with a date in mind {May 7th-21st}, we want to make an attainable goal to cut out all carbs (including alcohol and WINE...it's two weeks people!!!),  keep track of what you are eating, and to lose 5 pounds in those two weeks.

2. Calculate your body fat- (you will need this number in step number 3  http://fitness.bizcalcs.com/Calculator.asp…

3. Calculate how many maconutrients you need to be eating daily Keto Calculator. Typically it is around 5% Carb, 25% protein and 75% Fat! 

4. Download an app to help you track carbmaster  (free) or  MyFitnessPal(1.99 a month to track macros), and track everything you eat. It will keep track of your macros for you! Once you have been keto for a while, you won't have to do this, you will be able to gauge your food without all the tracking. Edited- I am starting to track again. I hit a plateau and I think it is because things go in my mouth that I am not being mindful of- a handful of nuts here or there adds up! 

5. Journal, this is the best way to keep track of how you are feeling, what you are eating and how they are tied together. Please, the most important thing about this journal is your measurements!! Make sure you take the time Sunday to record your weight and your measurements. Also, write down your "why". Even if you don't want to share your story on our Facebook page, have your story written down for yourself. You will want to go back and read it when you are having a bad day or you need encouragement. 

6. Try to meal plan- I am not good at this, but there are tons of Pinterest sites and books with meal plans for the keto lifestyle. Make a list of foods you need when you go to the grocery store and get your house prepped for the challenge. Bacon and Butter the Ultimate Ketogenic Cookbook is a great cookbook to help with some easy meals.

7 Buy Keto Strips to track your ketosis- My favorite part, because it is like a competition for me!! Or a Ketone Blood Meter if you really want to get precise- It will show you when you are in ketosis and what you eat that knocks you out of ketosis. Blood ketone meter

8. Throw your thoughts about FAT out the window and start eating the right portion of it by adding it to your food and your coffee!! This XCT oil is what I use to add to my coffee! 

9. NOW- let's get ready, now that you are prepared. Make your plans to go to the grocery store, because you need to go ahead and throw your carbs in the trash and eliminate the ability to cheat. Mark your calendar and buy your journal!! 

Video for Day 1 Motivation