Want to lose a serious amount of fat in a relatively short period of time?
Want to finally feel confident, happy, sexy, and healthy again in as little as 30 days?
Want me to stop asking questions and get to the point?
OK, OK, OK…
If you ended up on this article, you’re either curious about a ketogenic diet or maybe, you’ve already tried keto but maybe either gained the weight back or didn’t have much success to begin with.
I do know for a fact if you’re here, you want to LOSE FAT, right?
Does that sound like you?
This article is separated in 3 major parts:
1.) We’re going to cover four important, often overlooked mindset and motivation tips to make sure you set yourself for success
2.) The 4 simple steps anyone can do to lose weight on a ketogenic diet
3.) The actual four phase ketogenic fat loss formula I use for clients and customers of my ketogenic programs. Do this and I make it practically impossible or you to fail
You can skim if you wish, but if you read the entire article all of the way through, you won’t regret it AND it will only take you 10 minutes.
4 Mindset And Motivation Tips To Master Before Getting Started On A Ketogenic Diet
1.) FOCUS ON PROGRESS, NOT PERFECTION
The fact is, you’re going to make mistakes on your keto journey, especially when you’re trying to lose weight.
Heck, any journey of any kind is going to full or mistakes, regret, guilt, and fear.
It’s normal, but moving on, learning from it, and staying the course is what separates successful people from frustrated, confused, unsuccessful keto dieters.
When you focus on the daily progress, instead of the constant need for doing everything perfect, you’ll WIN.
I’m guilty of this in my business. I used to sit on blog posts for MONTHS, before ever pushing “publish.”
I was terrified of people correcting my grammar, saying I was wrong, and my own feelings of not being worthy to help people.
But then I started hitting publish more often and I started helping more people and it kept me motivated to do more.
When your clothes start fitting better, your energy levels start climbing, and the scale starts heading in the right direction because you’re taking ACTION, you’ll stay constantly motivated.
Remember, motivation comes from taking ACTION. Motivation will NOT seek you out, you need to chase it.
2.) DO BECAUSE YOU LOVE YOUR BODY, NOT BECAUSE YOU HATE IT
Most of my blog readers are women, so I tend to write with you in mind. Every since my career as a Holistic Nutritionist began over 13 years ago, my philosophy and methods were mostly geared towards women.
I think women are the catalyst for change. Meaning, if you change, you will inspire everyone else around to change.
This is the reason, I included this statement in my article.
Eat healthier because you LOVE your body, meaning you want to nourish it, make it better, and be a role model to those around you.
Exercise because of everything you will GAIN, not lose. You’ll gain more confidence, self-esteem, health, lean metabolically active tissue (i.e muscle), and optimal health.
I think you get the point on this, let’s move on!
3.) FORGET ABOUT COUNTING CALORIES, TRACKING MACROS, AND EVEN SCALE WEIGHT
This might turn many of you reading this article off, because 99% of the other so-called keto experts out there disagree with me here.
Believe it or not, you can get into ketosis and lose weight without tracking a single carb or gram of fat.
You don’t even need to buy expensive keto strips to be successful on a ketogenic diet.
I don’t know about you, but I don’t want to spend my precious time tracking very single morsel of food I eat.
Not only is that sustainable, it usually causes you to fail more often than not, because, who wants to always be worried about how many carbs they are eating or if they are eating enough fat to get into ketosis.
Now, onto scales.
I have a love/hate relationship with scales. I understand they are good way to track progress on a program, however if you are emotionally attached to the number you see on the scale, it may cause you to forget they are hundreds of other ways to measure your progress, like:
- are you sleeping better
- do you have more energy
- are you losing inches (this is my preferred method for tracking progress)
- have you reduced your inflammation and toxicity levels
- are you happier and do you feel healthier
The list can go on and on.
Don’t forget, that progress is more than weight loss. Also, when I refer weight loss, I really mean FAT LOSS.
The truth is, you want to lose extra fat, not weight. Sure the weight will come off, WHEN you get healthy enough to get rid of stored fat.
4.) LOSING 25 POUNDS OR MORE ON A KETOGENIC DIET REQUIRES COMMITMENT, DISCIPLINE, AND ACTION
I don’t want to think since I don’t recommend counting or tracking your food, that you can eat or do whatever you want.
That couldn’t be further from the truth.
Results, in this case, weight loss (i.e fat loss) don’t just happen to you. That’s like WISHING or HOPING you get rich.
Most people have to WORK to acquire wealth, right?
Well, results on a ketogenic will require the following:
- A commitment to avoiding the wrong foods, eating the right foods, and being consistent with your diet.
- Discipline in choosing the right meals at restaurants, monitoring your intake of inflammatory foods (more on this later), and focusing on the end result (the body you want, the health you seek, etc…)
- Taking the right, consistent actions everyday
4 Simple Steps To Lose 25 Pounds On A Ketogenic Diet
STEP 1: FOCUS ON FOOD QUALITY FIRST, THEN FOOD QUANTITY
Over the last 13 years coaching people to healthier and happier bodies and lives, I’ve found most people are too concerned with the QUANTITY of food.
Sure, it plays a big role in losing weight, but not as big IMHBAO (In My Humble But Accurate Opinion) as food QUALITY.
Show me your pantry and fridge and I’ll tell you exactly how easy it will be to lose weight.
STEP 2: EAT THE RIGHT FOODS, ELIMINATE THE WRONG FOODS
It sounds so simple, right?
If were that easy, then I wouldn’t need to write any articles or create any keto programs to help you lose weight.
I would just need to write 2 posts:
1.) Eat These Keto Foods
2.) Don’t Eat These Non-Keto Foods
Eat this, not that.
While it’s not THAT simple to have 100% success on a ketogenic diet, it makes a HUGE difference and its a simple way to get started on a ketogenic diet.
Foods To Eat On Keto
I love eating keto because I get to enjoy “fatty” foods many Dr’s and experts would consider to be unhealthy.
Here’s a short list of foods you can enjoy all day:
- Avocado, Nuts, and Seeds
- Fatty Fish and Seafood
- Coconut EVERYTHING (oil, butter, flakes, milk, etc…)
- Butter, Ghee, Heavy Cream, etc….
- Chicken, Beef, and Game Meats
- Green Vegetables, Squash, and Similar Vegetables
- Berries and High-Fiber Fruits
This is a short list of keto approved foods, the real list is very long believe it or not. In my keto programs I share a list over 100 foods you can enjoy while eating keto.
Foods To Avoid On Keto
The list of foods to avoid on keto looks similar to foods to avoid in general. While keto is more strict on carbs, even the sometimes healthy ones. If you have any form of hormonal imbalance, especially related to insulin, then you’ll want to follow this list pretty strictly for a few weeks.
I’m not a “keto or bust” type of Holistic Nutritionist. I don’t believe you should follow a SPECIFIC diet for the rest of your life.
I do, however, believe people should go keto for short period of times to cleanse, detox, and reboot their metabolism.
Just like you should eat carbs every now and then, even the dreaded and scare unhealthy ones on this list below:
- Grains, starches, and legumes
- Sugars, high-fructose corn syrup, honey, etc…
- Pastries, backed goods, etc…
- Most fruit
STEP 3: BALANCE YOUR MACRONUTRIENTS LIKE A PRO
Even though you don’t need to count your macros, it’s still important you learn to balance your macro nutrients to get into ketosis.
I believe when it comes to balancing your macros on a ketogenic diet, it is both an art and a science.
Art is usually an expression, right? So the art of balancing your meals comes from mixing and matching your favorite foods and using recipes with yourself in mind.
It is true you need to stay below a certain amount of (the right) carbs and eat a certain amount of (the right) fats to ensure ketosis
The End Result? You’ll Shift From A Fat-Storer To A Fat-Burner
STEP 4: FOLLOW THE 4-PHASE KETOGENIC FORMULA FOR FAT LOSS
When I find a diet that I believe in or even create from scratch, like a few programs I’ve done, I like to come up with simple formulas that anyone can follow.
Which is why I write alot of “steps” articles. If you can follow steps, you can be successful.
And if you can follow a specific formula that works without fail, then well…you guessed it…you won’t fail!
Enter, the 4-Phase Ketogenic Formula For Fat Loss
Here are the 4 phases that I will go into more detail with below:
Phase 1: The Carb Detox
Carbs turn into sugar and sugar is glucose and excess glucose in your blood causes insulin resistance and eventually diabetes. The first phase of a ketogenic diet is to detox yourself of glucsose/sugar/carbs.
Phase 2: The Fat Flush
Most people want to lose weight, but when I create a ketogenic weight loss program I focus on losing fat. We’ll flush the excess fat, by reducing inflammation, detoxing, and optimizing your fat-burning hormones.
Phase 3: Macro-Balancing Mastery
Being able to balance your macronutrients is one of the most important things you can do to effortlessly lose weight. Many people get this wrong, because they think they just need to “eat more protein” or “eat less carbs” or “eat a balanced meal.” With a ketogenic program focused on fat loss, you’ll learn to balance your macrontutrients like a pro.
Phase 4: The Ketobolic Boost
Finally, it’s time to officially get into “ketosis.” How do you get into ketosis? Once you reduce inflammation, balance your insulin and glucose levels, balance your macronutrients, and turn your body into a fat-burning machine, then you’ll be in “ketosis.”
The 4 Phase Ketogenic Formula For Fat Loss
Are you feeling more confident to start a ketogenic diet after reading this article? I hope so, but we’re not done.
Let’s close this out with the four phases I use with clients and my programs to lose stubborn fat, balance hormones, and lose weight.
PHASE 1: CARB DETOX
Getting into ketosis (i.e fat-burning state) requires you to eliminate most carbohydrates from your diet.
Detoxing from carbs is step #1, which focuses on a very important fat-storing hormone, insulin.
Sometimes when you eliminate carbs from your diet you experience what’s known as “keto flu.” This isn’t experienced by everyone who starts keto, but the easiest way to combat this is to supplement with electrolytes, stay hydrated, supplement with Magnesium, and sometimes its just a matter of “waiting it out.”
PHASE 2: FAT FLUSH
The first bit of weight loss you’ll lose when you start the keto diet is primarily water weight and inflammation.
The next step is to stop immobilizing (i.e. burning) fat from your body.
There is no set time-frame this starts happening, but generally after 7 days you can expect to start losing fat.
The main goal of the carb detox and fat flush phases are getting rid of inflammation, flushing toxins, healing the gut, and setting the stage for hormonal dominance.
By hormonal dominance, I mean, YOU are in control of your hormone health. Your hormones will start working for you, instead of against you.
PHASE 3: MACRO BALANCING MASTERY
The way to start to really flushing fat and losing weight is by learning the ideal macronutrient balance for balancing your blood sugar and optimizing your hormones.
For Keto, you’ll be eating about 65-75% fat, 20-30% protein, and 5-15% carbs on any given day. You don’t have to be SUPER strict with your ratios, but you do have to be aware of WHAT fats, proteins, and carbs you are eating.
Not all carbs, fats, and proteins are created equal.
Which is why it’s important you start your keto journey with a program or plan that has a proven track record.
PHASE 4: KETOBOLIC BOOST
Last but not least, the final phase of the keto weight loss formula is to send your body into a state of ketosis.
After all, what’s keto without KETOSIS. That’s the whole point, right?
This phase just puts the other 3 phases into one, providing you with the elements to get you into ketosis:
- the right macronutrient ratios
- a healed gut, thyroid, and liver
- the right mindset
- a committed and consistent individual (you)
Once you have all of these elements in place, nothing will stop you from losing weight on keto.