8-WEEK KETO BOOT CAMP PROGRAM BY CAROLE FREEMAN, MS, CN, CHT HYPNOTIC NUTRITION
Week 1
OVERVIEW Celebrating Success
Macros: Focus on Carbs
Why the WHY?
Review Easy Meal Formula
Phase I review
Practice Meal Planning
Keto-Adaptation: what to
Strategy for Success:
expect, how to measure Supplements
Empowerment Mindset Homework
CELEBRATE SUCCESS AND REMEMBER WHY
CELEBRATE SUCCESS
First 2 weeks is
hardest! Congrats!!!
WHY THE WHY?
Why is this so important? Don’t skip or fast forward! You want a long-term solution,
not another failed diet Take time now to imagine…
PHASE I REVIEW
REASONS FOR THE RULES Designed to make this as EASY as possible for you Get to ketosis ASAP
Get fat – and keto-adapted ASAP Minimize cravings NOW and long-term Retrain taste buds
Retrain brain chemistry Retrain psychology
PHASE I: RULES FOR SUCCESS Keep it Simple! #1 Follow Meal Formula
#2 Simple, easy, 5-minute meals #3 No recipes (not yet)
PHASE I: RULES FOR SUCCESS Get to Ketosis, and as Fast as Possible #4 No non-keto foods sugar, grains, starch, beans/legumes, fruit #5 No alcohol #6 Track everything
PHASE I: RULES FOR SUCCESS Minimize Cravings #7 No nuts or seeds #8 No sweeteners
#9 No desserts or fat bombs #10 Avoid craving triggers What are your craving triggers? Post in the Facebook Group
KETO-ADAPTATION
KETO-ADAPTATION
3 stages of physiological adaptation Stage I: Getting to Ketosis Stage 2: Fat- and Keto-Adaptation
Stage 3: Keto Optimization
STAGE 1 OF KETO-ADAPTATION First 3-5 days + Burning through liver glycogen stores
Carb and sugar addiction withdrawal symptoms Body aches, irritability
May or may not experience cravings Peeing a lot! Digestion: diarrhea or constipation May or may not notice fatigue (ok to rest!) Keto flu
STAGE 2 AND 3 Stage 2: Fat- and Keto-Adaptation After you get to ketosis Digestion adapting to higher fat intake Body learning to use fat storage, make and use ketones
Stage 3: Optimizing Keto-Adaptation 8 to 12 weeks or more
HOW WILL I KNOW WHEN I’M IN KETOSIS? May come on gradually or dramatically Peeing a lot
Decreased appetite Increased energy Increased sense of calm and peace
Increased mental clarity and focus Can go longer periods of time without eating
TESTING FOR KETOSIS
KETONE BODIES Understanding ketone levels Acetoacetate Beta-hydroxybutyrate Acetone All made in liver Travel in blood to tissues
KETONE BODIES: BREATH Lungs/Breath Acetone
Odor: fruity, nail polish remover Test: Ketonix, Levl Now
Pro tip: if you have bad breath on keto, check your protein level
KETONE BODIES: URINE Urine Acetoacetate and beta-hydroxybutryate
Odor: pungent, asparagus, “dinosaur pee” Test: Ketostix (acetoacetate) False positive: vitamin C, medications, dehydration
False negative: decreases over time
KETONE BODIES: BLOOD Blood
Gold standard Odor: ? Test: Abbott Precision Extra,
Glucometer
MUST buy ketone test strips
Pro tip: don’t drive yourself crazy! Use to confirm, too slopping in the
beginning for more info
SUPPLEMENTS
SUPPLEMENTS ON KETO Top keto supplements Salt, magnesium, potassium Progressive in order of need
How to know if you need it What form
How much Food sources
SALT IS KING OR QUEEN! How to know if you need it You all need it! < 60 grams of
carbs per day Master electrolyte
Fatigue, headache, lightheaded
What form Table salt, sea salt, pink
Himalayan
How much 1 – 2.5 teaspoons per day
Food sources Must be in addition to food
#2 MAGNESIUM How to know if you need it Do salt first! Muscle cramps Constipation
What form
How much 150 mg – 900 mg
Food sources Bone broth Dark leafy greens
Magnesium Citrate
Fish, pork
Magnesium Glycinate
Hemp hearts
#3 POTASSIUM How to know if you need it Most people don’t need Low back/kidney pain
What form Potassium Citrate
How much 200 mg to 800 mg
Food sources Bone Broth Avocado Mushrooms Fish, seafood Meat, poultry
MACROS: FOCUS ON CARBS
MACROS: FOCUS ON CARBS
Macros is where it’s at!
Carbs Protein Fats
CARBS: NUTRITION 0 - 5 % of calories < 20 grams total per
day No more than 20 grams
in any 4 – 6 hour period
WHAT FOODS HAVE CARBS?
Primarily get them from “above ground” veggies Look at foods list for ideas Some carbs in dairy Some carbs in eggs Spices & Herbs We’ll add nuts, seeds, berries in Phase 2
CARBS TO AVOID (ANTI-KETOGENIC FOODS)
Sugar, honey, agave, coconut sugar, etc. Starchy veggies: sweet potatoes, yams, carrots, potatoes, etc. Added starches Grains, whole grains, gluten, oat fiber, etc. Bread, pasta, rice (including low-carb versions) Breading or coating on foods
CARBS: NUTRITION Food
5 – 6 grams of carbs
9 – 10 grams of carbs
Avocado, whole
½ each
¾ each
Bell Pepper, red, raw, medium
¾ each
1.25 each
Broccoli, raw, chopped
1 cup
1.75 cups
Cauliflower, raw, chopped
1 cup
1.75 cups
Green Beans
¾ cup
1.5 cups
Mixed Greens
3 cups
5.5 cups
Spinach, raw
5 cups
9 cups
Tomatoes, cherry
8 each
15 each
HIDDEN CARBS
Labeling loophole Less than 1 gram per serving = 0 on label
Eggs = 0.4 g per egg Heavy Whipping Cream = 0.4 g per tablespoon Other foods – look up in MFP or Cronometer Look for USDA database entered foods
CARB DIGESTION
Digestion goal = break food
down into building blocks our body can use All carbs are digested into
sugars
CARBS: DIGESTION
Brain Insulin starts!
Mouth enzyme
Stomach
CARBS: DIGESTION
Pancreas Insulin Enzymes Small Intestine More enzymes Absorption
REVIEW EASY MEAL FORMULA
EASY MEAL FORMULA How often do you eat now? Grazer or frequent meals 3 meals a day 2 meals a day Choose meal formula closest to how you eat now
EASY MEAL FORMULA: SNACK PLAN
3 meals and 2 snacks Each Meals 5 carbs ¼ protein 1 – 2 tablespoons fat
Each Snack 2 carbs 1 ounce protein 1 tablespoon fat
EASY MEAL FORMULA: 3 MEALS PER DAY
5 – 6 grams carbs 1 – 3 cups of veggies
1/3 of your protein 20 – 30 grams
1 – 3 tablespoons fat
EASY MEAL FORMULA: 2 MEALS PER DAY
8 – 9 carbs 2 – 5 cups of veggies
½ protein 30 – 50 grams
2 - 4 tablespoons fat
PRACTICE MEAL PLANNING
MEAL PLANNING: PICK YOUR PROTEIN Start with protein What sounds good? What’s on the menu? What is already cooked? Troubleshooting Grams of protein is not the same as serving size! Count cheese as protein Higher fat meats = larger portion
MEAL PLANNING: ADD SOME VEGGIES Add some veggies Think green, above ground
1 – 3 cups raw, ½ - 1 cup cooked Troubleshooting Serving size – look up in your tracker Leafy greens give you the biggest serving
MEAL PLANNING: ADD SOME FAT What fat sounds good? 1 – 3 tablespoons Troubleshooting: Pure fats
ADD more after cooking Still hungry? Add even more fat to meals
STRATEGY FOR SUCCESS: EMPOWERMENT MINDSET
EMPOWERMENT VS. DEPRIVATION MINDSET What are the thought going through your mind now as you’re giving
up those old high-carb, high-sugar foods? Are you feeling deprived, resentful, like you’re missing out?
Are you thinking: poor me, I can’t have that, I’m missing out, it’s not
fair… This will sabotage your success!
It’s all about perspective… You have found the most powerful diet for health transformation! You
are so lucky!
HOW TO CULTIVATE AN EMPOWERMENT MINDSET Write down all the negative thoughts in your mind What would you say to a friend or someone in the Facebook group that had
the same complaints? List out all your WHY reasons Reflect on your progress so far and feel the power! This is your choice. You are CHOOSING health.
Try a short-term thought strategy This is what I’m doing for now, and I can always go back to my old habits later
HOMEWORK
HOMEWORK Set Goals & Action Steps Chart starting place
(workbook charts, measurements, photos)
Write out an
Empowerment Statement and share in Facebook group
QUESTIONS?
?