Keto Tip (71): How To Get Back On Track!
- Keto Mom
- Aug 18, 2022
- 7 min read
"๐ง๐ต๐ฒ ๐ผ๐ป๐น๐ ๐๐ฎ๐ ๐๐ผ๐ ๐ณ๐ฎ๐ถ๐น ๐ถ๐ ๐ถ๐ณ ๐๐ผ๐ ๐พ๐๐ถ๐". ๐ฌ๐ผ๐'๐ฟ๐ฒ ๐ด๐ผ๐ถ๐ป๐ด ๐๐ผ ๐ต๐ฎ๐๐ฒ ๐ฟ๐ผ๐ฎ๐ฑ๐ฏ๐น๐ผ๐ฐ๐ธ๐, ๐๐ต๐ถ๐ป๐ด๐ ๐ฎ๐ฟ๐ฒ ๐ด๐ผ๐ถ๐ป๐ด ๐๐ผ ๐ฐ๐ผ๐บ๐ฒ ๐๐ฝ, ๐๐ผ๐'๐ฟ๐ฒ ๐ด๐ผ๐ถ๐ป๐ด ๐๐ผ ๐ต๐ฎ๐๐ฒ ๐ฝ๐ฎ๐ฟ๐๐ถ๐ฒ๐, ๐ฎ๐ป๐ฑ ๐๐ผ๐'๐ฟ๐ฒ ๐ด๐ผ๐ถ๐ป๐ด ๐๐ผ ๐ต๐ฎ๐๐ฒ ๐ฑ๐ฎ๐๐ ๐๐ต๐ฒ๐ฟ๐ฒ ๐๐ผ๐ ๐ท๐๐๐ ๐ฑ๐ผ๐ป'๐ ๐ณ๐ฒ๐ฒ๐น ๐น๐ถ๐ธ๐ฒ ๐ถ๐. ๐ข๐ป๐ฒ ๐ฑ๐ฎ๐ ๐ผ๐ฟ ๐ผ๐ป๐ฒ ๐บ๐ฒ๐๐ ๐๐ฝ ๐ฑ๐ผ๐ฒ๐๐ป'๐ ๐๐ฟ๐ฒ๐ฐ๐ธ ๐ฒ๐๐ฒ๐ฟ๐๐๐ต๐ถ๐ป๐ด.
Hey everybody! Welcome to the Keto Mom page, my name is Stephanie. We're going to talk about the following things...
How to get back on track?
What to expect when you're getting back on track?
Some things you might deal with as you're getting back on track?
How long will it take for me to get back on track?
This is for you and anybody who is trying to figure out how to get back on track. So as you're tuning in, where are you tuning in from?
"Who needs to get back on track?"
If you need to get back on track or if you just need to get started, what is it that you need to get back on track with? Whether it's with your food, gym, or wherever you fell off on your health journey. What do you need to do to get back on track?
I'm going to give you some very simple steps to get back on track. And you might even already know all these things.
Why are you doing this?
Why do you want to get healthy?
What is the reason that you want to get back on track?
Remembering expectations.
You're not going to get to where you want to be overnight. You didn't get here overnight, so you're not going to get there overnight. So what is your why, and your expectations of how long this is going to take? "The only way you fail is if you quit". You're going to have roadblocks, things are going to come up, you're going to have parties, and you're going to have days where you just don't feel like it. One day or one mess up doesn't wreck everything.
How To Get Back On Track?
1. Download my fitness pal or a carb counter.
Download something to track your food. Don't eat if you're not hungry, and don't overeat good food. You don't need to be snacking in between meals. I can't track your food for you, and I can't even say that this is how much you should be eating per your body weight. So you have to go to My Fitness Pal or carb counter. Put in your weight, height, gender, age, activity level, and it's going to suggest how much food you should be eating.
You don't have to do that for the rest of the year. But if you do that for a certain amount of time, it's going to help you control your food, and visibly see what you're eating. That's one step easy, it's not always fun and it takes a little bit more time. But if you physically cannot stay away from food, then you're going to have to track your food. If you physically have to write down everything that you eat, you might second guess grabbing that bag of M&Ms because you have to write it down.
2. Find Accountability.
So you track your food and then check in with somebody.
You can send it to me, I have people that send me their food lists and their logs every day. Send it to your friend or your coworker. Tell them you really want to lose 20 or 30 pounds. Whether they do it with you or not, you will send them your foods list because it holds you accountable. If they see you grabbing something, they can remind you that you have goals.
3. Fasting
You could do a cleanse, I talk a lot about a 60 hour keto reboot. We actually do this every single month. It's legitimately a 60 hour fast, and it has everything you need inside the 60 hour reboot kit. It's got ketones, electrolytes, your dinner, lunch, and another dinner, which is a broth. We'll be doing the 60 hr reboot this Sunday, and we coach people whenever they want to do it.
If you want to do a longer, extended Fast, just to kick off some of the cravings, then the 60 HR reboot is super helpful. We actually have a 60 hour fast and a 24 fast. And the reason there are fasting kits is because it helps you not just drink water while fasting, but it physically gives you the ketones and electrolytes to give you some energy throughout the day.
Most people don't succeed very long on a water fast. So I think the reboot kits are great, and I do them once a month. Sometimes the 24 hr fasting kit in between.
4. Ketones
I drink Ketones every single day, It's a tool to keep me on track. Your tools could be writing your food down, or it could be eliminating food.
5. "Out of sight out of mind".
If your goal is to truly get back on track, then look at all of the temptations you have in your house or office and get rid of them. Empty out the candy drawer, get rid of the cookies, get rid of the things that you go to. Out of sight out of mind getting, and get rid of the cravings and the temptations.
There is an aspect of discipline to it. You don't just fall back on track, it's not easy. When you're getting back on track, you're going to have cravings. I drink ketones every day, for the last seven years. So when I first started the keto lifestyle, I actually started with ketones. Before that, I watched my husband do the keto diet for two years. He was going up and down, thinking of ways for your body to make ketones, but sometimes it doesn't.
If you're just doing the traditional keto diet, it could take a few days or a week for your body to make ketones. You will need plenty of water, however, if you're getting back on track, you're going to want more electrolytes. If you're doing low carb, it could be pickle juice or Himalayan salt.
Expectations would be...
You could be crabby
You could have cravings
You could get a headache
When you eliminate something, and your body doesn't have it, the expectation is your body might crave it. You might feel "Hangry" or get frustrated.
You see it and you want it, but you have to realize that your why is bigger than your want. Say no and choose a better option.
How long will it take for your body to adapt? It could be a couple of days or even a week, everybody's different. If you work in a donut store, you might never get over it because you're smelling it. There's no layout of what the expectations are. You could be crabby, "Hangry", frustrated, sore after your workout, and you could have headaches.
Drink plenty of water
Out of sight, out of mind
Go for some walks
Have accountability
Have some electrolytes
All these things will help you get back on track. There are little things you can do as well, like going to bed early so you're not nighttime snacking. Getting up in the morning, with enough time to just be peaceful, mindful, and take some time to own your morning.
That might keep you on track. That way you're not running through a drive-thru or grabbing that muffin at the coffee shop. If you can give yourself some time to truly be aware and get focus of why you're doing something.
So we have tracking your food, doing different types of fasts, getting the temptations out, and also drinking ketones. This has helped me every single day, for seven years. Ketones can help keep you on track. Let's say I ate a whole bunch of pizza yesterday, which is a bad choice. I just drink ketones, and then I'm back on track.
Ketones helps with my cravings, it helps with my energy, it helps me focus, and it's going to get me back on track. But if you don't want a tool for that, you just have to realize that it will take some days for your body to get the junk out, and to keep moving forward.
KETONES
If you want to know more about ketones, I drink it once or twice every day. I will never not drink it, and there are different ways you can try it.
Helps with your energy
Helps with your focus
Helps with your appetite control
Helps with your cravings
Ketones are a tool that I will always use between rebooting once a month, or doing a 24 hour fast. Drinking this every single day keeps me on track.
If you just need to get started and you've never done anything, reach out to me and I'll give you some basic steps on how I started. I'll give you a couple of meal options, and this little video that I made years ago that talks about how I got started with eight steps. Nothing fancy, we keep things super simple.
For my first year, I got up in the morning and I ate eggs. I did the best I could with my food. Around 10 or 11 o'clock I drank my ketones, and I drank all of my water. I focused the best that I could on my food choices. And then a year later, after drinking one packet a day, I joined a gym.
Some people will say, "I want to get back on track, but I don't know if I really want to do a long term fast". I get it because I didn't fast or do intermittent fast for probably three years into this journey. So when our company created the reboot kits, I totally did it.
If there's a place where you can start, I encourage more people to start with drinking ketones once or twice a day. And then we're going to work on your food, your water intake, and moving your body.
If you physically can do that, then we're just going to work on making a lifestyle choice.
I'll help you with your goals, and we'll move forward at your pace. However you want to get started, I'm here to help. Remember, the expectation is that everybody's bodies are different. What works for you could be different for other people, but you know what you need to do. Cutting out some of the junk, and expect that it could affect the way you feel. A lot of it is mindset, discipline, and doing it no matter what.
Thank you for tuning in, I truly appreciate it. Your presence matters, send me a message with any questions you have and we'll talk to you later. Bye everybody!
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