Simple tips to start your Ketogenic Journey
Remove Non-Keto Foods From Your House
Focus on Foods You Can Eat (see list below)
Go through your pantry and fridge. Read labels, donate what you can’t eat throw out what has expired, keep what is KETO friendly.
Get your exogenous Ketones to help you get started faster and easier on your journey. You may ask What are Ketones?
Keto//OS is ketone supplementation that gives someone the benefits of ketosis without having to be in nutritional ketosis. It is also a tool for people that want to follow a Keto lifestyle by reducing symptoms of the Keto flu and accelerating the use of ketones as energy, thus assisting to be Keto-adaptive more efficiently and effectively.
KETO//OS is a proprietary, “first of its kind” Exogenous ketone delivery drink. Rarely does a nutritional based product come along that has the ability to make a measurable and substantial impact on health and wellness. Prüvit’s KETO//OS (Ketone Operating System) is a revolutionary drink mix that is based on a proprietary ketone energy technology that delivers advanced macro nutritionals and promotes optimized cellular regeneration, energy and longevity. Ketones are a high energy product of fat oxidation that deliver a more efficient and higher energy yield than glucose which makes them the ideal fuel for powering the human body. Ketones are traditionally only produced during times of prolonged fasting and therefore have been limited in their availability as an alternative energy source.
KETO//OS contains a specifically engineered ratio of proprietary ketone mineral salts that provide a high-energy fuel compound without having to incorporate an energy-restricted diet. KETO//OS contains a perfect ratio of ketones for optimal protein synthesis and a high fiber based MCT formulation for sustained nutrient energy and digestive health and cognition. KETO//OS assists in improving the pattern of LDL Cholesterol and increases levels of HDL (good cholesterol). KETO//OS will make you feel more energetic, more focused, more fit and healthier than you ever have. It provides an exceptional nutritional foundation to help you lose weight, feel great and perform your very best.
**Remember if you have any medical condition(s) – before taking ketones / a low carb diet / or KETO diet. You should first seek the medical advice of your
Doctor or Medical Professional.**
What do Ketones do?
Check this out the video here it explains about Ketones and ketosis. Click watch now! When you get there click watch video.
Interested in Ketones to purchase?
Here is the info on a 10 day Ketone experience you can get from me. You will LOVE this!! There are 3 options to get started, I recommend the ultimate 10 day that way you can try all of the flavors and find your favorites! Here’s the info on the products and options to purchase – Click this link for more information
If you purchase please be sure message me or email me your email and shipping address. Shipping out the country is not included in this price.
Instead of thinking about all the foods you can’t eat, focus on the ones you can!
• Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon
fat, olive oil
• Meats, including organ meats
• Fish and Seafood
• Non-starchy vegetables (especially green leafy vegetables)
• Some berries
Then, apply that to a typical day:
• Breakfast – eggs with bacon
• Lunch – cup of bone broth with chicken salad
• Dinner – steak with sauteed veggies followed by a keto dessert
Now that you’ve got that down, here’s a shopping list to get your started:
• Artichoke hearts
• Bell peppers, organic
• Bok choy
• Celery, organic
• Cucumbers, organic
• Lettuce, organic
• Spinach, organic
• Swiss chard
• Zucchini, non-GMO
• Free-range chicken legs
• Free-range chicken
• Grass-fed bison
• Grass-fed regular
• Regular ground pork
• Salmon filets
• Uncured bacon
• Whole turkey
NUTS & SEEDS
• Brazil nuts
• Chia seeds
• Hemp hearts
• Macadamia nuts
• Pili nuts
• Pine nuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Almond oil
• Avocado oil
• Butter, grass-fed
• Cacao butter/oil
• Coconut oil
• Duck fat, free-range
• Ghee, grass-fed
• Goose fat, free-range
• Hazelnut oil
• Hemp seed oil
• Lard, pasture-raised
• Macadamia nut oil
• Olive oil
• Cacao nibs
• Cacao powder
• Chocolate chips, steviasweetened
• Electrolyte powder
• Exogenous ketones
• Lemon extract
• Lemon juice
• Low-carb noodles
• Nutritional yeast
• Vanilla extract
• MCT oil powder
• Avocado oil mayo
• Balsamic vinegar
• Coconut aminos
• Fish sauce
• Hot sauce
• Tomato sauce
• White wine vinegar
Avoid the Keto Flu
When you start keto, you could begin to feel a little tired, have a headache, fatigue, moody, and even slightly nauseous or have low energy. This is called keto flu, and is a common occurance… if you don’t prepare for it.
Avoid keto flu by doing the following things the moment you start keto:
• Drink more water
• Add MCT oil or exogenous ketones to your daily coffee or tea
• Drink bone broth in between meals
• Eat more initially. It’s easy to cut out all your regular high-carb foods and not replace it with anything. Add in more leafy green vegetables, eggs, fatty fish, and fatty meats
• Add Himalayan rock salt to a glass of water
It could be an electrolyte imbalance! 🤔
The natural metabolic state of ketosis depletes electrolytes and sodium, as does sweating from workouts!
Here are some tips for putting electrolytes back in your body:
1)Add Himalayan rock salt to a glass of water or lemon water to replace sodium and chloride.
2)Snack on pumpkin seeds, almonds, cashews, peanut butter or spinach – they are all good sources of magnesium.
3)Drink coconut water, it is a good source of electrolytes including potassium, sodium and magnesium and *bonus* also contains fiber.
4)Eat kale! Kale contains electrolytes.
5)Add chia seeds to your food or even use them to make a drink – they contain calcium, magnesium, omega-3s, iron, fiber, protein, and vitamin C.
6)Take your electrolyte tabs or electrolyte powder in your drink, they are specially made for replacing depleted electrolytes. I do mine each time I do my Ketones with a glass of water.
7)Make sure you are also drinking plenty of water! 💦
8)Above all, don’t turn to “sports drinks” as your electrolyte source, especially if you are running on ketones! Many of these contain high amounts of sugar. If you aren’t sure, check the label!
Know You’re Not Alone. This will take time. Take it step by step to transition out of glucose burning to fat burning. Your body will experience changes during this adaption. I think the most important thing is finding out what works for YOU. Listening to our body is essential. I started to trust myself more and experiment with self–care practices. Do research when you don’t know the answer to something your asking yourself. Get tons of books and meal plans to help you out. It takes time, and I wasn’t successful until I figured out what helps me feel my best and prioritized them. Sleep, exercise, and healthy eating are my most valued self-care tools. It makes a world of difference if I pay attention to those three things daily.” Take it slow. You don’t have to give up everything at once.”So some words from me to you! Be strong during this new lifestyle! Think of this lifestyle as something that only gets better with habit, consistency and putting in the work. Truth – No one is going to do it for you but you! Take everything you learn and put it into some type of action. Make new goals each day each week and work towards them. There will be cravings and negative side effects over this period. There will be failures and defeat. Once you get past that and don’t give up you will feel great and full of energy again!
Visualize anything that makes you move forward. There’s a deep why of why you are doing this! Put that in front of that cupcake etc….ex: Imagine yourself a few pounds lighter wearing your old jeans and keep being positive!
Stress will only have a negative effect on your weight loss. So take it one day at a time and step at a time. This lifestyle is a marathon not a sprint y’all!
If there is any reason you cannot avoid eating more carbs than you should, remember to do some physical activity to burn them. But remember your success won’t be as great the more you cheat.
You all know I’m a big fitness advocate. It is recommended you do some exercise at least 30 minutes a day. And don’t get in the habit of eating more carbs than you should thinking you can reverse everything with exercise. If you disrupt your diet, don’t get depressed and quit; just go back to your plan the day after! DO NOT GIVE UP! You won’t give up if you want it bad enough!
Finally, DON’T let anyone make you think you can’t do this!!- Ignore them; it’s your life and your health!
Join a Community Group that can help support you
Have you joined my Free Keto Community group for help, tips, recipes etc… or want to learn more?
Join by clicking here:
Keto Facebook group link
Until next time,