Let's look at the amount of sugar that you're drinking because that's an easy fix. Drink more water, and have a shaker bottle with you at all times. Drink about half your body weight in ounces of water. And if you're drinking a whole bunch of sugar and junk, that eventually needs to be cut out.
Welcome to the Keto Mom page, my name is Stephanie. We're making lunch or prepping dinner and I want to give you some tips to help you on your keto low-carb health journey. A lot of people have been asking about how to get started, how to lose a hundred pounds, or whether they want to feel healthier.
I'll give you a couple of tips to help you start. I'm about to put chili in our crock pot so that when we go to CrossFit and come home, there's food for the kids, and everybody's happy, with no hungry tummies.
One of the biggest tips I tell people as they are starting to get healthier, trying to get back on the health wagon, and getting focused or refocused, is to seriously not overcomplicate things.
I don't overthink it! I just brown 3 pounds of hamburger, season it with garlic, use Rayos Marinara sauce, dump it into a crock pot, add any vegetables that I want, season it with some chili powder till it's the taste that I want, and I'm done.
There are things that obviously require more ingredients for measuring things out. But when your goal is to get healthy, feel better, or get some of the weight off, it's going to require some discipline, self-control, and awareness to not overcomplicate things.
Two weekends ago, we were at an event where we listened to four different doctors who are considered keto doctors and scientists, who are really big in the Keto space.
All of them said that the ketogenic diet is not sustainable for a majority of people, and they won't stick with it long term.
But, there are things you can do to help you create a lifestyle and that will help you feel and look better. Which is simply doing something over and over again, for not just two weeks or a month, but for an entire year.
Create a lifestyle that is not only for you but for your family too.
You want to lose 50 pounds, I get it. But it's going to require "Self-control". Isn't it interesting how you can hear something over and over again? And until you're ready to hear and receive it, you almost act as if you've never heard it. So this phrase was said in one of our team calls this morning, "You don't eat the fruit of the seeds you planted today. You don't get to eat that fruit right away".
And my husband turned around to me and said, "That's so good". And I said, "Where have you been? That concept about the seed, fruit, and harvest has been talked about all year by so many people that we listened to"...
It really gave me the understanding that you will need to hear something over and over again until you're ready to either do something about it or be ready to receive it. It takes somebody 17 times to hear something before they actually are ready to do something about it.
All right, so going back... Don't overcomplicate this! If you physically don't have time to plan a whole bunch of keto or low-carb meals, you can make better choices. Every single day, you have a choice to go through the drive-thru or to pack your lunch. You can also choose the best meal in the position that you're at.
It can be as simple as taking the buns off the burgers, and croutons off the salad, grabbing a lettuce wrap, protein, veggie, and a salad.
Even though you may have eaten that same meal yesterday, it's a better option and you will have self-discipline. You know what you want, you want to go after your S.M.A.R.T. goals.
It's okay that you had eggs and lettuce wrap yesterday. So if you didn't plan anything else, your body might crave the sugar. But you've got self-discipline and your S.M.A.R.T. goals so you're going to eat the same thing yesterday because you didn't plan something else today. You have to be okay with simple meals and one step at a time, one meal at a time.
This isn't a two-week journey. This is month after month until you can do this for a year. You will look and feel differently next year if you're committed to the simplicity of the process. You have to understand that this doesn't have to be super complicated, and most people don't stick to keto.
The ones that tell me they're doing a keto diet and are tracking everything. I rarely talk to somebody who's actually done it long-term, or sustained it. What I usually hear is that they did it, but then they gained all the weight back. So let's set proper expectations...
I'm going to do low-carb.
I'm going to be carb-conscious.
I'm going to focus on intermittent fasting.
INTERMITTENT FASTING
You stop eating supper around seven o'clock and you go 16 hours without eating, and then you get to eat lunch. Intermittent fasting is going to help your body rest and reset because you're not processing food all the time, and your body is able to rest.
Don't eat a whole bunch of junk within that eight-hour period. Don't make up for not eating breakfast because your body's going to learn to adapt. Dr. Andi said when somebody comes into her clinic saying they need to lose some fat, she's not going to have them do strict keto, or have them dive into a whole 16-hour intermittent fasting period.
Instead, she's going to ask them these questions...
What are you drinking?
Are you drinking water?
What's in your coffee?
Let's look at the amount of sugar that you're drinking because that's an easy fix. Drink more water, and have a shaker bottle with you at all times. Drink about half your body weight in ounces of water. And if you're drinking a whole bunch of sugar and junk, that eventually needs to be cut out. And then you can start maybe not solely intermittent fasting, but maybe push it a little bit. If you can't make it a full 16-hour fasting with an eight-hour window, let's work on it.
You can maybe start fasting for 12 hours and eating for the other 12 until you can get your body used to it. You can start drinking ketones, which helps with intermittent fasting and it doesn't break a fast.
You can drink fat coffee or our keto protein during your fasting window because it won't raise your insulin. Don't have somebody dive into strict keto, you can do one meal low carb and then your supper can be a little bit higher carb. Just be aware of one low-carb meal, protein, and veggie. And if you wanted something with a bit higher carb, like a potato, then let's work on whole foods. What are some better options? But seriously cut out the sugar, because sugar is the culprit of most things.
Let's have an awareness of what we're eating.
MOVE YOUR BODY
Can you go for a walk, if your legs are not working?
Can you do some arm movements?
Can you work with a personal trainer or somebody in your local area?
Do you need to just stretch?
Doctor Ryan Lowery said, if you've gotten yourself to a moderate activity level, then you need 10,000 steps a day. If you sit in the office and do not move a lot, go for a walk. You can incorporate more weights and different types of lifts or intensity workouts two or three times a week.
Be aware of what you're drinking, make at least one of your meals low-carb, and work on intermittent fasting, and move your body. These things will help immensely. So just keeping it simple.
EAT WHEN HUNGRY, NOT WHEN YOU'RE BORED
Because if not, then go drink some water and find something to do.
Drinking Ketones also help. Some of you are rebooting right now, and that's a great place to start. Dr. Ryan and Dr. Jacob said you can stay focused for five days a week, Monday through Friday, with intermittent fasting, better meals, drinking your water, drinking your ketones, and moving your body. And then on the weekends or when you're celebrating somebody, do not binge. I hope you enjoy yourself with your friends and family but still have discipline.
The point is, what can I do so that I don't quit in two weeks, next month, or just because I'm not seeing the results?
It's OK to weigh yourself, but you do not need to weigh yourself every single day. So pay attention to the inches lost and how your clothes are fitting. How are you feeling, can you walk further, are you sleeping better, or do you just feel happier?
I would actually encourage you to start with our 10-Day Challenge.
So this is where I have most people start with drinking ketones because they are a tool. You can start with this if you just need something to help you on your journey. It comes in 5 different flavors, it's the trial packs are on sale. I also throw in some fun perks like Kreme for your coffee and some protein. Those two are my favorite, for athletic performance, a light snack, or if you need a replacement for your sugary coffee.
It helps me keep up with our four daughters. I get to do CrossFit, and I homeschool these girls. I promise you, these ketones will help you, it has changed my life...
I don't need a nap.
I feel amazing.
I feel focused.
I'm not snacking all day long.
I'm not eating junk.
I can go to CrossFit in the middle of the day with our girls.
I can do the laundry while answering all of your questions.
I drink water.
I move my body.
I make better decisions
I drink my Ketones.
Some of you drink a ridiculous amount of coffee or energy drinks, but I just need ketones. You don't have to be keto to drink this, I've got people that are vegan, whole 30, or those who just want to eat better. Your ketones are brain fuel, so the better you eat, the longer your body's going to learn how to utilize those ketones.
The studies that they're seeing on ketones, and all these amazing benefits for your body, from turning your brain on, to muscle sparing, and muscle growth. It helps you not take a nap and not eat as much junk.
Alright! So choose the best options possible, drink your water, move your body, stay focused, and send me a message if you have questions. I look forward to helping all of you with whatever questions you have. Do not wait until January to give yourself the gift of health and let me help you right now.
I hope you guys have an incredible day and I'll talk to you soon. Bye, everybody!
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