So this August we are doing a 21-Day Keto Challenge at the Studio (check out the details here) where we will take you through all of the 5-Steps to learn and experience to see if Keto is the right fit for you.
Step 1: Clean out your Pantry
OK, this should hopefully go without saying, but you need to remove as many temptations from your life as possible, this is especially crucial in the first week of doing any new program. Since going Keto means eliminating the majority of simple carbs, that means you need to move out all of the chips, crackers and sugary elements from your pantry (make sure they don't end up in your shopping cart either.
This is a fairly easy process if you live alone. Of course, that is likely not the reality for you. This means you are sharing your space with others who may not share your passion for your fitness journey. If you need to keep some items around, designate a space that will hold just the foods you want to have, and ask your family to respect your space. Similarly, set off a space to hold all of the foods that are "non-Keto approved" and make sure you keep your distance.
Here is what is out/off-limits
Starches and Grains - cereals, pasta, potatoes, corn, flour, bread...you get the idea
Sugary foods and drinks - Keto or non-Keto, the sooner you eliminate these from your life (and your families space) the better. These serve no purpose other than firing off the pleasure center and expanding our waistline.
Legumes - controversial, yes. But for now, no beans or peas.
Overly processed oils - get rid of the hyper processed vegetable oils, like sunflower, safflower, canola, corn etc..and absolutely anything that says hydrogenated or partially hydrogenated
High Glycemic Fruits - Sorry to say, but no watermelon.
Step 2: Go Shopping
There are a ton of resources that provide meal plans and grocery lists to get you started. If this is new to you, I highly suggest using a prepared list to get your shopping done. (BTW our 21-Day program does just this for you for 3-weeks).
When you shop using a list, you ensure you are getting only what you need. This completely eliminates the "browsing" and picking up the easy (high carb, highly processed stuff) which will save you money!!
Step 3: Meal Plan
When you work off of a prepared meal plan you are being proactive. I can't express how important it is to go into your week with the intention to be successful and a rock solid plan. So many people track their food using apps, which is a reactive way of doing things. Not only that, most people tend to tell themselves little white lies when they log. It was only 2 ounces of wine....right!!!
When planning our your meals for Keto here is the fat targets you are shooting for.
MODERATE KETO: 60-69% of the calories from fat
INTERMEDIATE KETO: 70-79% of the calories from fat
MOST KETO: 80% or more calories coming from fat
Step 4: Exercise
Use your body to move better. Gain Strength and build Muscle. I'm not talking Bulky Lunk Head Muscle, I'm talking about that lean and tone look. Any exercise is better than no exercise, but of course I recommend doing 30-minutes of strength/cardio focused work at least 3x per week.
Exercise will help your body metabolize better, burn more calories and help you to reduce blood pressure and cholesterol levels.
~ Coach Leon
P.S. Our 21-Day Keto Camp is a great way to learn more about Keto and will give you the tools and information you need to effectively put the plan into place and see if it is the right model for you.