Welcome to the Keto Mom page, my name is Stephanie. We're going to dive into "What diet can everybody do that will work?"
We're going to dive into the conversation of dieting and lifestyle, setting goals, mindset, and food. Understanding intermittent fasting, ketones, and different tools you can use.
I actually had no interest in doing this keto lifestyle, but my husband wanted to lose weight, so I joined him. It started with just sharing recipes, and it evolved over the last seven and a half years. I've learned to love this idea of helping people with their health journey, understanding food, and so many different concepts to help you be a healthier parent, leader, grandma, or athlete.
This isn't just about fat loss, although most of you want that. I think it's great, I'll help you with that. But I want to give you an understanding of what is a diet because 99% of people want fat loss.
The Diet That Works For Everybody.
Most people are probably not going to love what I say, but it's actually really true. I'm going to tell you something that you might already know. But there's a difference between knowing and doing the action steps.
It's going to be a new year very soon, and as you're deciding to get focused and move forward, remember that the diet that's going to work for you is the one that you are going to be able to do consistently.
"Consistency" is the key word in any diet.
You might not like that answer, so I'm going to give you a more elaborate understanding. Some of you are whole 30 or low carb, if you're consistent with it then it might work for you. I actually hate the word "Diet", I want to use "Lifestyle". But when you're starting, it's really probably just a diet. I hate the word diet, it has the word "Die" in it. I don't want to use it.
Other people say, "Let's dive into a lifestyle". But it's actually not a lifestyle until you create the lifestyle. That's what we're going to do together. On the Keto Mom Facebook page, you will find recipes for the last seven and a half years. If you want help with food, tips on getting started, or a basic understanding of some low-carb, breakfast, lunch, and dinner tips. You can message me, I'll send you a very basic list.
What are you going to be consistent with?
What are you going to commit to?
I have a ton of people that are paleo, whole 30, low carb, and some are strict keto. Some people's bodies can handle more dairy, some people cannot. Some people are gluten-free, and some people can handle more gluten. Some people have zero fat because they have no gallbladder which I totally get.
"This is not a one size fits all".
Everybody's body is different and reacts differently to food. That's why you have to listen to your body. The diet that will work for you is the diet that you commit to long-term. As you start to diet or start to eat in a different way, it becomes a lifestyle over time. That's the key and what we want to do, we want you to create a lifestyle so that you're not doing the same thing every year, over and over again. I want you to create a healthy lifestyle that works for you.
Intermittent Fasting.
I've been listening to doctors from Ketone space, for years. I was listening to one yesterday, you can go to Ed Mylett's podcast and listen to him. He said, "Consistency is the key". I love the word lifestyle, but I also understand that it doesn't start there.
He said that intermittent fasting is something that you hear all over the place, and it really does work. But what I don't want people to do is intermittent fasting, and then eat 2-3 tons of calories in that small window. It's the concept of most people are just overeating good food. Even keto food, keto snacks, or low-carb foods. But how do we not do that? It's the little things like out of sight out of mind or paying attention to your calories. You don't have to be obsessive about it, but you have to realize we just snack way too often and we're eating massive portions.
When you go out to eat, our plates should really be split in half. We should probably be sharing meals because the amount of food and overconsumption that we see is crazy.
We've all been obsessive in the health and fitness world...
Don't overeat! Don't overeat!
Don't gain 20 pounds!
Don't do it!
Let's start early!
I'm really guilty of that, but what the doctor said was what we really need to be coaching people on is this isn't like a 90-day run. We're starting right now, and you've got 365 days to create a lifestyle and good habits. To get focused, to have a plan, and to understand the basic steps. Consistency over time that's going to work for you so you will reach some of those goals.
TIPS TO GET STARTED
The power of food
Drinking more water
Moving your body
Drinking Ketones every single day
Intermittent fasting
Working on your mindset
There are little tips and hacks for planning your meals. Your mindset is important because when you think about something negative, the likelihood of you grabbing food that isn't aligned with your goals that day is more likely. Many people don't realize that this fat loss journey is more than just the food that you eat.
There is so much junk food, fast food, and different things within our reach. Everywhere you go, you have the opportunity to grab something, eat something, and snack on something. Even if it says keto or low carb, we tend to overeat. We have too many calories. Most people feel like since it's keto, they can eat it. But no! You're not hungry!
You're overeating!
KETONES
I'm going to shake up my ketones right now. I've been drinking them for seven and a half years. This is a tool that puts you in ketosis, and you don't have to be doing strict keto. There's a misconception about doing keto and eating all this fat. It's really not serving you, and most people are doing low carb because they can be more consistent. The word is consistency over time, and long-term creates a lifestyle.
So Ketones are a tool, and we've got some fun trial packs for you. You just mix it in some water and shake it up. Drink it in under an hour and you're going to have ketones in your body, regardless if you're doing the keto diet or not.
I'm not a doctor, scientist, or researcher. But I have been blessed to have had conversations with them. To sit and talk with them, to understand how these ketones work. We have the only naturally fermented ketone on the market that legitimately matches what your body creates.
When my husband handed me this packet, I was super skeptical. I drank the packet, went away to a homeschool conference, and I'm pretty sure I was the only mom awake there at three o'clock. I used to be a "napper", when the afternoon hits I just wanted to shut my eyes. That used to be me, but then I was introduced to my "Mom fuel". I didn't know that I needed it, but when I had it, it turned my brain.
Ketones are brain fuel.
If you let me help you, you're going to experience more than just fat loss. Ketones will turn your brain on, it's going to help with your appetite control, so you're not eating all the snacks. Most people just overeat good food. Ketones will help you eat less food. There are so many incredible benefits.
WATER
How much water are you drinking? You should be drinking half your body weight in ounces of water. I don't care what diet you start with. Your body is made up of 70% of water, you should be drinking your water.
MOVING YOUR BODY
Let's talk about moving your body. Whether it's really hardcore movements or not. People think CrossFit is hardcore, but in general, you do what you can do. Whether you're doing CrossFit, your own workouts, yoga, stretching, or going for a walk, just try to physically do something.
MINDSET
You also have to understand the power of your mindset.
As I think, so I feel.
As I feel, so I do.
As I do, so I have.
~ Joseph McClendon III
So as you get up in the morning, it's either you're negative or positive and that creates a feeling. If you walk out your front door with a feeling of wanting to conquer today and feeling excited, then you're going to choose better and you're going to get better results. If you start the day feeling negative, you might honk your horn at people, go through the drive-thru, and just give up because you feel that you already messed up.
If you want a different lifestyle, and different results, then you're going to have to do different things that you've never done before.
You've got to put in the work, and sometimes you have to embrace the suck. It's not always fun, it's not fun to go to the gym. What's great is I've got five accountability partners in my home. You need consistency and accountability.
INTERMITTENT FASTING
Intermittent fasting helps people not eat as much. You've got a window of time where you eat your food, and then you stop eating after supper like about seven o'clock. Your body needs to rest to digest all of the food.
Stop eating after dinner, shut the kitchen lights off, and the kitchen is closed. You don't need popcorn, chips, or a nighttime bowl of cereal.
You need to walk into your bathroom, brush your teeth, scrape your tongue, use your mouthwash and then watch a movie without snacking.
You're then going to go to the next day, which is approximately 16 hours. You don't have to eat breakfast, what's great is we have the only product on the market that you can physically drink that does not break your fast. It helps you get through your fast, and it helps you not to feel like you're starving. It gives you the energy and fuel to keep going until lunchtime.
When you eat your lunch, it doesn't have to be strict keto. I would encourage you to do a low-carb lunch like proteins and salads. We're going to work on a low-carb lunch, a low-carb dinner, and your afternoon ketones.
The point is, I want you to intermittently fast Monday through Friday. Drink ketones on the weekend, and try to stick to either low carb, whole 3o, or Paleo. We're talking about not snacking all day long, and that's what I intended to help you with.
You can grab as much information as you want, but if you don't actually put it to play, none of it works.
You don't just sit there and say you've learned about intermittent fasting, drinking more water, do not snack or eating if you're not hungry. You know all of those things, but it's not just knowing, it's actually doing.
This is one day at a time, one meal at a time before this diet can turn into a lifestyle. Consistent action over time. I want you to learn how to make this a lifestyle so let me help you.
Your presence matters, thank you for tuning in. So whatever it is you're looking for, I've got an answer for you. Not from a doctor's perspective, but from a mom's perspective that has done this for over seven and a half years. Thank you for tuning in, I truly appreciate it. I look forward to helping so many of you and we'll talk to you very soon. Bye, everybody!
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