Want to get thinner? Eat more fat! Want more energy? Eat more fat! Want to sleep better? Eat more fat! Want to decrease your cravings for carbs? Yep, Eat more fat!
More and more people are learning that we have been seriously misguided about fat…and most people’s diets are critically deficient in life-enhancing good fats. Just the word fat seems to frighten people…but the truth is coming out through research that proves it’s not the consumption of fat that creates body fat and diseases, but extra carbs that convert to fat. Check out Dr. Mark Hyman’s new book “Eat Fat, Get Thin.”
Symptoms of a healthy fat deficiency:
Cravings for Carbs
Challenge with Digestion
Extra Pounds Creeping On
Overall-Not Feeling Great!
What if what was really going on in your body was a deficiency of a cleaner, more efficient fuel…one that strengthens every cell, one that burns fat and makes us feel better?
What if getting leaner and healthier was actually enjoyable? Over the last 50 years, we have been told that “fats were bad for us” Simultaneous with the introduction of the “low-fat” diet craze and the shift away from eating healthy fats—obesity, diabetes, cardiovascular disease, dementia and many other diseases have actually grown exponentially. Turns out our bodies and brains actually need healthy fats…to be healthy!
“I tell my patients that we can learn some important things from evolutional biology and empirical science. What did our evolutionary ancestor eat? We can’t be sure, but we do know it wasn’t Twinkies, soda, and pizza! If people eat in a certain way-say the Standard American Diet- and they keep getting sick and fat, that should tell us something about the dangers of consuming processed foods…” Dr. Bill Wilson from the book Keto Clarity.
Dual Fuel System
Our bodies are designed to actually run on two basic but greatly different fuel sources…Glucose and Ketones.
1. GLUCOSE is like kindling for a fire…it burns hot and fast…uses insulin…Comes from carbs to much protein, sugar, and starches.
2. KETONES are like white-hot coals…they burn long and slow…come from healthy fats…but are only available when our bodies no longer have glucose available…are available without insulin.
Unfortunately, in our modern carb-rich diets, very few of us have consistent access to ketones because glucose is always available and is our main source of fuel. That is why we get tired…and then crave that next sugar or carb boost to keep us going.
“For over two decades I have been using a low-carb high fat diet to treat very sick diabetic and cardiovascular patients. I have noticed a vast improvement in diabetics, cardiovascular disease, and obesity in nearly all my patients on the diet.” Dr. Ron Rosedale, from the book Keto Clarity.
Transformational Challenge Lifestyle Plan
Our lifestyle plan will teach you about Healthy Fats, Proteins, and Carbs for your body transformation. In addition, we are going to add a supplement called KETO//OS to make this super easy and effective.
Why KETO//OS? Because I use it and in the first two weeks I lost 5 pounds!
Recent research done at the University of South Florida for the Navy Seals has provided a major breakthrough in the understanding and use of ketones…resulting in a delicious and nutritious source of exogenous (external) ketones that is now available as KETO//OS.
KETO//OS will decrease your craving for carbs and reduce your appetite. It will also help with your workout and recovery at the gym along with many other benefits.
“Before KETO//OS I struggled with my weight yo-yo dieting for as long as I can remember taking whatever quick fix shake or medicine was the fad. With KETO//OS I have been able to focus on cleaning up my diet and focusing on good brain powering food because of my reduced cravings and curbed appetite. In 7 weeks I have lost 25” and 17.5 lbs. my energy is through the roof…” Erin S
You are going to replace one meal a day with KETO//OS and then eat your dinner before 8 p.m.
To assist you in getting off to a great start, we highly recommend listening to a special audio (Step 2) about how to maximize weight loss with KETO//OS on http://www.schaffermethod.com/high-fat-low-carb-diet
We also recommend steps 1 to 5 on the same website as above.
For maximum results please follow the guidelines as you begin this journey.
Foods to Avoid
The following information was taken from the following website. We highly recommend that you explore this site as it has additional information not presented here. https://authoritynutrition.com/ketogenic-diet-101/
In short, any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, zucchini, butternut squash, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc. Want to learn more https://authoritynutrition.com/are-vegetable-and-seed-oils-bad/
Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Bottom Line: Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.
Foods to Eat/Health Fats
“A ketogenic diet may provide weight loss benefits over and above those achieved with carbohydrate restriction alone. It provides all the benefits of a low-carb diet but to a somewhat great degree, since ketosis increases satiety and provides mental clarity, focus, prolonged concentration, and increased energy.” Dr. William Davis
You should base the majority of your meals around these foods:
- Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
- Fatty fish: Such as salmon, trout, tuna, and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil, MCT oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
- Bottom Line: Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.
A Sample Keto Meal Plan For 1 Week
To help get you started, here is a sample keto diet meal plan for one week:
Replace one Meal a Day with KETO//OS and then Eat When You are Hungry. Try to Eat Dinner Before 8 p.m.
- Breakfast: KETO//OS or Bacon, eggs and tomatoes.
- Lunch: KETO//OS or Chicken salad with olive oil and feta cheese.
- Dinner: KETO//OS or Salmon with asparagus cooked in butter.
- Breakfast: KETO//OS or Egg, tomato, basil and goat cheese omelet.
- Lunch: KETO//OS or Almond milk, peanut butter, cocoa powder and stevia milkshake.
- Dinner: KETO//OS or Meatballs, cheddar cheese, and vegetables.
“After my athletic career ended is when my body fat and weight began increasing. I’m use to eating whatever I wanted when I wanted. Once my career was over is where I quickly put on the body fat and weight. I knew I needed to make a lifestyle change and that’s when I found KETO//OS. Within 15 weeks I was able to transform from 228 LBS to 170 LBS all while maintaining energy levels through changing my lifestyle to a high-fat diet and taking KETO//OS. I use to be a light sleeper, but now I have no problem getting sound sleep all night. I haven’t felt this great in years. I feel like I’m 20 years younger all while being able to be on a diet where you can actually eat and be full!” Jeff R
- Breakfast: KETO//OS or A ketogenic milkshake. http://cookingispun.com/ketogenic-peanut-butter-milkshake/
- Lunch: KETO//OS or Shrimp salad with olive oil and avocado.
- Dinner: KETO//OS or Pork chops with Parmesan cheese, broccoli, and salad.
- Breakfast: KETO//OS or Omelet with avocado, salsa, peppers, onion, and spices.
- Lunch: KETO//OS or A handful of nuts and celery sticks with guacamole and salsa.
- Dinner: KETO/OS or Chicken stuffed with pesto and cream cheese, along with vegetables.
- Breakfast: KETO//OS or 3-cheese omelet with tomatoes.
- Lunch: KETO//OS or Leftover stuffed chicken from the night before.
- Dinner: KETO//OS or Steak, egg, mushrooms, and salad.
- Breakfast: KETO//OS or Sugar-free yogurt with peanut butter, cocoa powder and stevia.
- Lunch: KETO//OS or Beef stir-fry cooked in coconut oil with vegetables.
- Dinner: KETO//OS or Bun-less burger with bacon, egg, and cheese.
- Breakfast: KETO//OS or Ham and cheese omelet with vegetables.
- Lunch: KETO//OS or Ham and cheese slices with nuts.
- Dinner: KETO//OS or Whitefish, egg, and spinach cooked in coconut oil.
- Breakfast: KETO//OS or Fried eggs with bacon and mushrooms.
- Lunch: KETO//OS or Burger with salsa, cheese, and guacamole.
- Dinner: KETO//OS or Steak and eggs with a side salad.
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
For tons of recipes and books, check out these links:
Healthy Keto Snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks:
- Fatty meat or fish.
- A handful of nuts or seeds.
- Cheese with olives.
- 1–2 hard-boiled eggs.
- 90% dark chocolate.
- A low-carb milkshake with almond milk, cocoa powder, and nut butter.
- Full-fat yogurt mixed with nut butter and cocoa powder.
- Strawberries and cream.
- Celery with salsa and guacamole.
- Smaller portions of leftover meals.
Recipe for a delicious FAT BOMB http://www.ruled.me/maple-pecan-fat-bomb-bars/
Bottom Line: Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.
Tips for Eating Out on a Keto Lifestyle
It is not very hard to make most restaurant meals keto-friendly when eating out.
Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. Avoid rice.
For dessert, ask for a mixed cheese board or double cream with berries.
Bottom Line: When eating out, select a meat, fish or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Tips for Getting Started on KETO//OS
Replace one meal a day and start with ½ a serving for 2 or 3 days, increase to a full pack as tolerated. You can also split your serving taking ½ for breakfast or lunch then use the other ½ instead of a snack or before going to bed (if using the caffeine free).
Mix ½ a serving with 6-10 oz. of water (and ice) and shake. Drink SLOWLY over 20-30 minutes to avoid any GI upset. Our bodies are not used to digesting this amount of fat that is why IT’S IMPORTANT TO DRINK SLOWLY. Some people experience a brief period of digestive upset or loose stole.
Ketones have a natural diuretic effect, causing increased shedding of fluid. Electrolyte replacement (sodium, potassium, magnesium) may be necessary if a mild headache or cramping occur. If you have any issues please review Step 3 and the information on this website http://www.schaffermethod.com/high-fat-low-carb-diet/
DRINK LOTS OF WATER, best to drink your body weight divided by 2 in ounces.