Welcome to Keto Koaching Week 1, by now you should have watched the videos and read all the information in the Keto Koaching start page. You are ready to begin! Click on each section below and read each section. Good Luck!!
Before we get started here, you need to get some basic measurements and store them as biometric entries in Cronometer. If you are not using Cronometer then write them down somewhere: in a diary, on a piece of paper, in a spreadsheet or other online tracker. Obviously you want to measure your weight. You should ideally weigh yourself every day but the constant daily variations sometimes freak people out so, it that’s you, then try once a week, or even once a month.
Then you can break out the tape measure and take a few other measurements. Record measurement for as many of these as you please: Waist, Hips, Thigh, Calf, Wrist, Forearm and Upper Arm. You shouldn’t take subsequent measurements more frequently than once a month. I found them most useful at the odd times when I was a bit frustrated due to a stall in the weight loss for a while. That was a good time to break out the tape measure and appreciate the changes in some of these measurements.
Actually, the very first thing you need to do is ditch the sugar and processed carbohydrate products. This is all a lot for most people to get their heads around so you should start with the worst poisons first. If you do nothing else, other than get rid of these items from your life you will be well on your way to being infinitely more healthy. So go through your cupboards and start throwing (or giving) away all the sugar, anything with sugar in it, bread, rolls, flour and all your breakfast cereals. Before you start looking for products with sugar in them, you should take a look at the 56 Different Names For Sugar.
Now you need to start looking at all the other carb containing foods and vegetables. Potatoes, pasta, and rice are the main ones that come to mind, but things like carrots are also very high in carbohydrates and are not encouraged. If you do want to have vegetables like carrots, you should be aware of the carb count and only have a very few of them to keep the total carb count of the meal down. What you are really aiming for are the leafy greens like Kale, Spinach, Broccoli, Brussel Sprouts and Cauliflower. Check out the lists that specify the carb content of all the major foods. Values of particular products in your area may vary slightly but these lists give you a great idea of how many carbs are contained in all the different foods. Print these lists out and stick them on your refrigerator or inside your pantry or cupboard door.
After a while you will know the counts of all the common foods you eat but there will always be the odd new thing you need to quickly look up. An easy way to get going is to only eat foods on that list that are highlighted in Green. We will work on introducing some yellow and possibly even a small amount of some of the red items once you are up and running and attaining your goals.