Join me on this incredible journey. These brave Keto coaching clients have volunteered to be public with their keto diet as they work toward goal weight.
Transcript[00:03] I chose a study group of people. I’m going to coach through the Keto Diet and they’re going to be popping in here any minute and once they’re in I’m going to add them to the chats and this study group has given me permission to coach them live on camera. [00:59] I want to document the process of people losing weight on the Keto Diet because I’ve documented mine. You guys saw me lose 50 pounds on facebook, right? And it was a lot of fun talking about the journey and trying new foods and, and talking when I messed up and when I did good. And then all the way, all the journey until I hit goal weight and it’s been super exciting to document that.
I do have a lot of body fat to lose and muscle to gain still.[07:40] Welcome, you guys. I am going to talk to these people. This is their program and their journey and we are here to watch them all get to goal weight.
So I’m going to coach them just like I would if I were on a call for the first time with a coaching client.
If you out there are interested in coaching yourself, I have a group coaching program called Ketodays.com and you’re going to get texts and emails and recipes and social support and the “how to” and all of that.
And then I also offer one on one coaching when my calendar is not insane. So you can you let us know if that’s something you’re interested in.
So you know, you Now you guys agreed to let me share the journey. So my request of you is that you are as honest as possible.
And that you’re really forthcoming with where you are, where you’ve been your journey, because the only way that we’re going to help that I can help you is by having that and I know you give it to me on a one on one private call and then we’re going to help the audience understand where you are and they’re going to be able to relate to you.[10:16] You’re all going to be different in different places of your life. Right? So they’re gonna be able to relate to you.
We watched me lose 50 pounds this year, so it was 50 pounds in six months and a lot of people are inspired by it, but not everybody can relate to me because I don’t have any little kids at home anymore.
I don’t have a husband at home anymore. My life is pretty much mine and free and I have a lot of time. So I do have some luxuries maybe that other people don’t have.
But I’m sure we can all find excuses in, in, in everything that we do. Right? So what I’m hoping for is that you guys are going to shed some light on other family lifestyles and crazy schedules or whatnot and you’re going to be able to still show that we can be successful through the program.
All Right Jill, can you share with us where you are today and what your goal is? Number one now, if you’re comfortable and want to be really forthcoming because[11:40] There’s no other way. Um, so I am at the point where I’ve probably been the highest I’ve ever been.
I think I weighed in at 264 and the last time I mean that once I was nine months pregnant, so I don’t want to look like I’m pregnant. I would like to be down to like 150. I know that’s a huge goal. I want to get to under 200 so I kind of want to break it down a little bit because I know it’s a fricking huge goal.[12:11] It was interesting because you didn’t give me like one big number, like a lot of people have a number in their head. I had a number because I went online and looked up what is a healthy five foot 7, 45 year old woman way like that’s how I came up with my number.
I couldn’t remember necessarily which weight I ever felt best within my life.
So do you remember being a certain weight that you’d like to be again?[12:45] Gosh, like when I was probably or early twenties, I probably weighed like between 140 and 160. I was eating like crap, that’s for sure because I was broke and just eating basically rice and pasta. I was broke and it was what it was “The broke diet”. I’ve always felt overweight then, but looking back I’m like, God, I was stupid. I was fine then.
And I’m the same height as you and I’m only a couple years younger than you.[13:24]
Lori: Well I can tell you that I got down to 148, that was 50 pounds and I’m actually in the low 150’s now and just as happy as I was in the 140’s, go figure.
Now I’m strong, I’m going to the gym, I’ve got more muscle and tone and I feel more confident now.Lori Ballen
So we won’t necessarily always know the exact goal number until we start heading into that direction.
So for you, Jill, we will just focus on improvement and progress and will take one goal at a time as we go. Welcome, I’m excited that you’re here.
You guys have to know that any change in lifestyle, especially when it comes to food, is mindset as much as anything else.[14:33] You guys are about ready to go through a mind set shift. This is not really about food. It’s about what’s going on in your head.
Laurie says she was 155 and felt great, but after she had the kids she gained and went back to 170 and felt her best then.
Laurie is sharing with us that her goal is 155. And Laurie we will record a one on one too when we get to our one on one. So we’ll get to that. We’ll get some more. So, Laurie, your goal is 155. How many pounds is that? (Laurie says she wants to shed 75 pounds).
Meet Rene[15:30] I point that out. Renee, renee, I don’t know if you guys know renae, but renae is kind of like our, our facebook model, who’s always showing us her. Her cowboy outfits are genes that are belt and a little dresses. So she’s a fashion models. We’ve got not real life, but. All right renee. So tell us, um, what do you know about Ketosis so far? Tell me what your knowledge is so far. [15:57] Um, I’ve looked at charts obviously, and I’m comfortable with meat and vegetables, healthy vegetables where I struggle are bringing facts in. I am a very picky eater and so, you know, that was, and we’ve had that conversation. I don’t like avocado and I don’t like sour cream and yeah, I’m okay. Instead of focusing on what I don’t like to talk about, hey, this is what I do, right? Let’s work in my meal plans and with that and that is certainly, you know, someone today. So just keep it under 20 carbs a listen. If everybody did that, it’d be fine. You can’t do that if you aren’t, if you don’t need help. And that’s why I need a kito coach to help a find a menu list of things I’m willing to eat as a picky eater, be to incorporate fat since I don’t love that. [16:57] Um, I mean I eat fairly healthy and three, um, you know, that feeling of control or loss of control. And um, I was very, very, very supermodel fan for so long until I wasn’t, and now my entire adult life, I have done nothing but struggle and if, um, when we get control of that and I choose what that scale says rather than it controlling me, you know, I believe that that will be the biggest accomplishment of my life. So that’s where I’m at with Keto. I do know a lot about it, but knowing a lot and putting that plan together and then having the emotional support behind it of, you know, uh, I’m a failure. Like I need help, I need lifting up. And so, um, I, I absolutely coach, there’s no doubt. [17:54] All right. What is your, where are you at currently weight wise and where do you want to go? [18:00] So on five, 10 I’ll be 50 on Valentine’s Day. I currently weigh 180 and for my friend and my shape because I have a little waist with a big backside when most people think it looks okay. But honestly it’s, it’s tricky pictures. I want to weigh 1:50. Um, I don’t want to have to do tricky pictures anymore. I took a picture of my butt at New Year’s Eve at one angle and my butt look like this. And then we took another angle and my book was reality like that. And it’s like, they were like, no, I don’t, honey. I know how to use my ankles. Like, [18:46] oh, okay. I saw you in person at family reunion and I still thought you loved Gore. You looked great, but I get it. We all have what we want and what’s important to us. And it doesn’t matter what anybody else says or thinks. It’s what we think is important to us. Okay. I’ll tell you guys now I could another 15, 20 pounds I could lose if I want to go really being super skinny and get obsessed about that. And then once I got to a size four pants, I was like, no, I feel pretty good here, but I’ll tell you what, I still got an ass and I still got hips and okay, you know, [19:25] how am I going to have an astronaut? I’m okay with it. [19:30] Yeah, you. But there’s a certain point when it becomes more of a, more of a now it’s kind of cool, you know, my daughter said you’ve got to usually keep that, you know. All right. So anyway, we all will work on our, on our own goals and so that gives us a good idea. So. So renee, you’re talking like 30 pounds? [19:47] Yes. And just for reference at family reunion I was about 170 and I’m sure the other people here can understand like, well it’s only 10 more pounds. Oh No. Two pants sizes for me. What was the question? What did you ask me? [20:09] I’m sure we’re all. Everybody Kinda got inflated over the holidays because I know last year when I started this diet, when I started this way of eating, when I started the Keto Diet, but it’s a way of leading is a lifestyle on January first I weighed one 98 at bike would seven. What I put on, like I had 15 pounds of Turkey and put cookies in my stomach I think. So a lot of you guys will drop weight. The holiday weight should come off the fastest. [20:38] Mine is honestly from stress, Laurie, and I think that’s where I connect with an audience a little bit more. Um, you know, we’re all going through something, whatever it is, and the last two months have been super stressful and you know, I have to turn that around as well as the Diet to get my head back on the street. [21:00] Absolutely. That’s exactly what I just said. This is all actually mindset. This is mindset. You guys, when you learn to look at everything differently, the weight’s going to come off it. You’ll, you’re, you’re gonna. Be Amazed at how different it is. In fact, for an I would even tell you authentically that when you came in and started to mess with this once before and didn’t, I think it was your stress level, not the food. And because when we are motivated to do something and succeed, we will find what does work. We won’t focus on what doesn’t work. And I think that was just, it was too much for you. So we’re all, we’re going to be really focused on mindsets. Will all of this okay with all of you guys? So I’m all right. Thank you for being so open and honest. Let me hop over here to Susan now. And Susan, what do you know about the Keto Diet? [21:50] I know a lot, like renee was saying, I know a lot. I actually signed up and did some coaching with you, um, when you first launched Quito days. Um, but for me it’s really been the mindset, um, you know, and, and stress in excuses, just, just basically excuses. Um, I know that just mentally I’ve played the, the weight game my whole entire life and I just, I need to shed. That’s something I learned from you a while and when you first started is to stop saying lose because you can find it and by Golly I found it and, and then some and I just need to mentally get to the place where I can fully a, shed the weight and I know that I can’t do it by myself. [22:43] Okay. So a lot of people come into my Keto group and all of what I, what I have done is I’m a super resourceful person, so I will go get what I need. I will go to youtube, I will read books, I will print, I will put binders together. I will study. It’s how I’m wired. I’m super resourceful. I do better with the resources that I do with people quite often. Sometimes I’m good with a coach, sometimes I like to do my own thing. So what I’ve done with a group is I’ve pulled all the resources together for you guys and that being said, still some people just need a coach, some people just need accountability, you know, I’m working with a girl right now. She’s this close to goal weight. I think she’ll hit go away by family reunion. Um, and she hired to coach with once a week because she said, you know what, I can go get all that stuff, but I need to know we have a call, I need to know I have to report to somebody. [23:42] So it, we’re all wired differently, you know, some need a certain extra layer of support. So that’s going to be a cool part of this study too, is to watch how you guys do in that environment with having somebody and I, and, and renee, I think that’s really true with you. I think you’re a follower, you’re really coachable. You may fight back a little bit because you got my personality, but um, but I think you’ll do well having somebody that you’re reporting to as well. So, um, so this will be good. And um, and Laura Youtube see you down there. I know the same thing you’re going to do well with, with the, from you guys. Um, so Susan, where are you now and where do you want to go? Go wise. [24:20] So January one, I was 2:10 point four and I’d like to get to one 67. I’m five nine. I’m 49 and the one 67 in my head makes sense. I’ve, I’ve haven’t been there for many, many, many years. Um, and that’s where I remember feeling the best, but I, I’m going to have to reevaluate that as I go very large frame girl with a, a, a, a large chest and so it just, my body is not going to lose the same and I’m not going. That may be attainable, that might not, I may need to go smaller. I really, but in my head mentally, that’s kind of where I want to [25:06] go. Okay, good. That’s important to me is that you all have a number of lower, you said 75. You’re at 75 and you want to get to 1:55. I’m seeing a 75. I didn’t know where that came in. So, um, did you guys all log in today to Quito days and put in your starting weight inches? No, no, no [25:33] I haven’t because Sabrina and I are working. There’s a small issue in with logging in and all of that. [25:40] Okay. So did you. Did you guys all write down your weight and your inches? Anywhere where you can get to them, you can send them to me. If you don’t, you don’t have to use the website, but I do want to make sure that we have. What I’m probably going to do is start a spreadsheet, a google sheet, and then I’m going to put you all on that Google sheet so that we can at least track once a week. That would be easier than me logging into the website and checking it all anyway. Um, so I would like to make sure I have a before picture for all of you. Okay. So send me that. And then, um, I would like to know your weight and your inches. So just email me and I’ll start the sheet. Okay. Then we can get started. So inches guys, everybody is, is for everybody. [26:23] When I measure I’m starting weight. I actually like to cover a lot more than just the standard. I do the neck, chest, waist, and your waist is really not your belly button. It’s above that. Like if you lean to the left lane to the right, you can see the little dent. That’s where your way. So I like to go right there. It’s a couple inches above the belly button and then I do upper hips and lower hip. So upper hips where your hips start, lower hips are the widest part of your rear end. Okay. So like us girls that are bottom heavy, we don’t like that part because that’s the biggest part is that, you know, I’m always like, well it’s just bone. Yeah, right. I wish it was. It is. It is bone. And, and I’m like I had so many babies and we had to. [27:10] So that’s not an excuse anyway. And then arms. So you’re going to do up here around your, um, the muscle area and, or what will be muscle area and your upper thighs. Hey, did you guys get all that? Because I will tell you right now that inches tell a story along with the scale and sometimes even more than the scale. Sometimes it takes longer for the scale to move, but your inflammation goes down and your inches are going down and you will lose pant sizes, insert sizes and whatnot as those inches go down. So I like to track all of it so that we can really see a much better story. When I started in January, my waist was 38 inches. Today it’s 28 inches inches in the waist. I mean, that is what the Keto Diet does. It really, really, really, um, hopes down all that inflammation in the stomach area. [28:09] All right, so this kind of gave us, um, okay. Laurie wants to shed 75 pounds. Seventy five. All right, Lori, makes sure you send me all your info to. Okay. Um, alright. So let me tell you guys what it is that you’re going to be doing. Now. I added you all to the Quito days facebook group. So you got access to the meal planners. Now let me tell you about the meal planner because this is where. This is one of the most missed resources. We added a whole component to the website that has a meal planner. So every time I go in and enter a recipe with the macros, which we’re going to talk about in a minute, how much fat, how many calories, how many carbs, how much protein. And then the calories that’s all calculated in there, but we have a meal planner where you can drag in the recipe and it’ll add up your total day, so it’ll tell you where you’re at for the total day if you’re just counting carbs or you’re counting calories. [29:05] And if it’s too much you can move it, drag it and drop it over to another, another spot and change it so you can play with that. I also already created a card cleanse. Now the card cleanse is not a recipe. I would personally make. Um, this is, uh, this is a menu that we’re pulling from the other acute agentic coaches. We’re all sharing menus and it’s a little bit more complicated than something I would start off with. If you enjoy cooking, that’s a good one to start off with. But it is a slower roll into the program. They’re higher carbs, so they’re still, but they’re higher carbs. And then some of the other menus. Okay. So you could start with that. You can also start with my menu, which is stupid simple menu. Hey, this is for people that don’t like to cook like me. [29:55] Okay. Here’s what I did all through my journey. I kept seeing as simple as I could. What do I like, right renee? Not what? What don’t I like? I don’t like seafood. Everybody’s eating seafood. I don’t like seafood. I focused on what I will eat, what I liked and I ate that over and over and over again. Guess what? It’s been almost a year now. It has been a year. Oh my gosh. It’s been a year. How did I not realize that it’s been a year? Happy anniversary to me. Um, I didn’t even think about it. So now even still, I do the same thing, but I’m a little fancier with my recipe. So just now tonight I made what’s called cracks law or enroll in a bowl, they call it in other places. I love it so much. I can eat it everyday for dinner. So now when I cook it, I split it in half and I put some in another glass container with these little pop up steam things and I can put them in the oven or I can put it in a microwave and I heat it up and eat the same thing all the time. [30:51] So you guys are gonna, figure out what you like and you’re going to stick with that and not try not to get too fancy. So if you go to my stupid simple menu, you might find things on there you liked that are really simple and you might go down the food list and make your own. But keep it simple. I cannot stress that enough. Okay. You with me? So far? Group. There’s a grocery list for stupid. Simple. Okay. Yeah, so if you go, now that you said that renee, I’m. I think I’ll put that in a pdf. It’s separately and attach it, but if you go to the stupid simple menu and you click the print recipe button, it’ll print all the recipes. If you click shopping list, it’ll print all the food items. Now if you see something repeated like let’s say it says olive oil, olive oil, olive oil, olive oil, it’s because it’s being used in for recipes, so it’s giving you an idea for how much you that you might actually need in that menu. [31:46] Okay? Renee, somebody like you, and this might be something we do together. You might, we might want to go through yours and say and build you a custom meal plan and say, yes, yes, we like this. We like this. Okay. But I’m going to, we’re going to run off some things before we end the call here to get you guys started, but we can definitely do that together as well if, if that’s complicated, um, or I can even throw Sabrina on with UNC and help help make the meal plan. Okay? So any of you guys that need that, let, let us know and we’ll help get that. Get that going for you. All right, so let me explain. [32:22] The keto genic way of eating is a low carb, moderate protein, high fat way of eating high fat are healthy fats. That’s a big difference. So we first have to change the way we think about fats and we are going to be eating 70 percent of our calories from fat. Sixty to 70 percent. Okay? Now, some people that are die hard athletes raise up their protein a bit, drop their fat down a little bit. That’s okay too. That is kind of a hunger level, a hunger lever, right? If you’re hungry, you probably need more fat, but I hear something I want to say right out of the gate, your first week as you’re getting off cards and you’re getting off sugar and all that, you’re gonna be hungry. You’re going to have some of that and you’re going to have some cravings, but I promise you, if you get up everyday and balance out those macros, we’re going to talk about. [33:19] You won’t continue to be hungry. In fact, you’re going to be saying, I cannot even believe I’m so full. I feel like I have to go force feed myself because I’m so full. That only happens when you’re eating the right amount of fats when you’re hungry. Guys, remember how I said part of this was going to be mindset. When you’re hungry, when your stomach growls, I want you to tell yourself that is the sound of my body eating its own fat, okay? It is not a bad thing. When you’re hungry, it’s a good thing. Your bill a little bit. Appreciate it. Acknowledge it, okay? A big part of all this too is just that self awareness and that acknowledgement of what is happening in your body. Why are you craving this? Why do you want to go drink alcohol? Why do you feel like stuffing your face with chocolate or why you know all of these little things, and as we become more and more self aware, you start getting more control over all this. [34:16] Okay? Now I want to let you know that you are not going to go without. As you move through this journey, you’re going to learn how to add suites and breads and things back in, but they’re gonna. They’re going to be Quito suites and Quito, breads and Quito muffins in Quito, cookies. Okay? Now you can buy these. There are prepackaged foods out there, but please be careful. I myself, if you guys have chosen me for reason, I myself did not do any pre packaged Quito foods the first several months until I was really close to goal weight. I didn’t trust it. I didn’t understand it. I didn’t. The whole net carbs seeing is crazy with, with sugar alcohols and so it was easier for me not to. So when I wanted a treat I had dark chocolate. You guys like dark chocolate? Okay. I went out and got some Ghirardelli dark chocolate. [35:14] I think your Deli is a 72 percent cacao in it. I don’t think we can get higher than that in Ghirardelli, but that is so that’s like a lot of people say that’s really bitter. I personally really like it just fine. So you, you’ll have to measure, but you want it as high end cacao powder as you can take. Okay, so little squares. Now let me tell you though, your goal is going to be two things to start off with. You’re going to eat under 50 carbs everyday. I’m going to tell you where the 20 comes in in a second, under 50. Do not go over 50 carbs. The buck stops right there. Everybody got that first week, correct? Huh? First Week under 50. Yeah, and we may go longer. I’m going to see how you guys do with it. We’re going to stick to carbs until you can nail the carbs. [36:10] Then we’re going to work on calories, protein, and fat, and we will move those around as we go. Okay? Now if you want to track everything, you go ahead. I did. I got my fitness pal. You can use card manager. You can use whatever you want. Chronometer, whatever my fitness pal is where I start because I already had it and I just start. I went ahead and put in a suggested calorie goal for my size and body. Now you guys can quito days. If you set yourself up, it’ll give you a calculator and tell you what that is. Or you can go google any calculator you want. That’s fine. Make sure that when you put that in there that you are telling the APP or the system how active you are. I was sedentary. I didn’t get out much. I sit in my chair, 90 percent of my time lead generating, so I put that in there. The calorie goal that the APP gave me was 1250 at my age and my height and sedentary. So I put that in there, but I did not start off obsessing about the calories. I started off figuring out carbs because it is such a crazy learning curve for most of us that have never counted carbs. You don’t even realize. So let me give you an example. Alright? Um, I over here, I have a bag of uncle Ben’s ready Rice Pilaf. Okay. How many of you could eat this whole bag? [37:38] None of you. Come on. Okay, well I’ll, I would all the time pour this in a bowl and this was my lunch. I would eat the whole bag. It just, it, it really isn’t that much. I mean, I would eat the whole bag, not if I’m having something else that I’m not, but I would eat that for lunch. Okay. This bag has two servings. Okay, so it’s two servings. One Cup each. All right. Anybody want to guess how many carbs are in this? If I eat the whole bag? 40 seven [38:19] right in the middle. Can you, are you looking this up? Are you googling this? Holy cow in one serving. 40th three carbs. So whoever said 47 was right there and I think it was you, renee. You nailed the whole 86. So you know you’ve been eating this out. So 86. So how many carbs did I just tell you? You could have total. Less than 50 in a day is the total, but they’re going to get smaller in a minute when I tell you why in a day. So if you sat down and ate one serving of this, you can’t eat anything else the rest of the day. Okay? So mind blowing. How bout this apple juice? Okay. I need, I, I meant to go pull orange juice, my, grab the apple juice and said, all right, everybody thinks juice is healthy, they don’t want to die. [39:15] And are they all drink juice? Juice today is mostly sugar and crap anyway. Um, so you’re not even really getting juice juice, but even if you’re squeezing an orange, you’re getting too much carbs and sugars out of it. Okay. So on Keto we don’t eat a lot of fruit. I know that sounds crazy. Little tiny bits of berries and when you have a purposeful off plan time, which we’ll talk about, you have whatever you want. And My, one of my treats his juice, I will oftentimes, if I’m going to carb up I will drink orange juice or apple juice, but let’s talk about this. So, but that’s not why it’s in my fridge. This is here for my teenager. Um. Alright. So one serving which is going to be eight fluid ounces. Okay. Anybody want to guess? Total carbs in one serving? I mean it’s probably going to be 38. 50? Yeah. Somewhere in the late high twenties. Yeah. Twenty seven. Twenty seven. Okay. So you could have a glass of apple juice and nothing else. I’m not much else. Right? But this is one thing that you can occasionally squeezed in there and not be too absolutely dreadful. But let’s look at this. I’m okay. 17 chips. Well this one’s not actually. Well it’s sad. And you think about it. Who? Wait? 17 chips. You know, if we’re opening this bag written 50, am I right? Or we’re eating the whole bag. We’re not, we’re not even 17 ships. But how many carbs do thinks? So 17 chips. [40:57] What’s 17 times through like I’m going to play this one. There’s one card for every chip you eat. My Gosh. One carb for every chip you eat. How many of us are putting out 100 carbs? Probably. Yeah, right. Me. I’m totally. That’s going to happen. I’ll eat the whole darn bag probably. Then you have alternatives. So this is a. This is one of my favorites actually. This is quest protein chips and I’m not ideal still. There’s still ingredients in here that are not really Quito friendly, but it’s a lesser of an evil and it’s got protein in it. And this one has five carbs for the bag, so it’s not the best option. I’d still rather not have us eating just potato chips, potato chips. But this is a much better option if we’re going to eat it. So hard. Co Hardcore Keto people will tell you know, carnot, cornstarch, no potato starch, none of that can be added in there. [41:58] Um, and this one does have corn starch in it, but everything else looks pretty darn close. Alright? And how about I got a pepsi, or um, one can of Pepsi is 41 carbs. So what you’re going to see is that most things you touched are going to be over eight. You’re going to be shocked at like, oh my gosh, there’s so many carbs in that. How am I going to eat is what happened. But you’re not going to eat stuff like Pepsi and chips and apples and apple juice and orange is while you’re learning this. Okay? So we are going to do under 50 carbs and we’re going to do net 20. So here’s what this means. Total carbs. We have 50 cars. We get to subtract fiber from the total carb because our body doesn’t digest it the same way, so if I’m eating 50 carbs and 30 of those carbs are fiber, I hit net 20, so when we eat foods like spinach and avocado and um, there are certain foods that have a lot more. [43:04] I add chia seeds and flax seeds and things like that when we’re getting more fiber and we can increase our carbs. So you can only have 50 carbs if you’re also hitting the net 20. Okay. This is where the learning curve comes into play because so many people go to Quito and they just try to eat the Quito foods and eliminate the non Keto foods and they think they’re going to lose weight. You might, you might in the beginning and then you might stall out too. So this is going to be a big one. Net carbs. You might never have to count calories, you might not. You Nail Net carbs, you might never have to do that. Now in some packaged prepackaged Quito foods, you’re going to see a little number on there. Upsides shouldn’t maybe big as I’m rattling on. Um, there’s gonna be a little number on there that says sugar alcohols and it’s under the Carb, um, category. [43:56] You’ll see if it has sugar alcohols, those are going to be like Stevia, swerve, monk fruit. These are your Quito sugars. Okay? Some people subtract all of those from their card because your body doesn’t process in the some same way. Some people subtract half. It’s going to be up to you. Me, I just didn’t need any of that stuff until I hit go away. So I never had to subtract anything. I didn’t need swerve. I didn’t eat Stevia, I didn’t meet that bombs. I didn’t make cookies. I didn’t do any of that in my first 40 pounds until after I hit 40 pound loss. That’s when I started to do that stuff. But if you’re going to use them in your ingredients and whatnot, you can subtract those sugar alcohols for your net carbs. Okay? So you can subtract all of them or you can subtract half. You’re going to have to test your own body and see how you respond. Hey everybody. Yep. [44:54] Alcohol specifically vodka, like is there any room for that at all when I go home? [45:02] Well, yes there is. Let’s be real. Yes there is. Um, and if you told me I could never have another drink, I would never have started the Keto Diet. Right? Because we want to live too. But that being said, here’s what happens renee. And no matter what alcohol you pick and yes, block because one of the better ones. There are wines that are excellent. You just, you’re avoiding all the added sugars in those mixed drinks really. And Beer is the worst. Like guys watch that really bad. But I’m a vodka girl too. [45:36] What happens though is even if it doesn’t have a lot of carbs in it, so you look at it, you go, well that’s not that bad. Italy five carbs now, or a carb or even 10 carbs that’s not that bad. Alcohol blocks fat burning in the liver. It blocks it. Like it literally puts a barrier in front of the ability to bring back. So every time you drink you shut off the fat burning process for days. Okay. Now your body might catch up if all you do it doesn’t mean you won’t still burn the fat after, but the body has to get through the alcohol before it can get to the bat. So you’re making a choice. And here’s how I’m going to tell you. All right, now you can do whatever you want, whenever you want, however you want. You are not restricted being a choice that says I’m going to stay under and under 20 cards and I’m going to stick with these foods because I want to go to a goal weight. I don’t ever look at it is what you can’t have. There’s a choice. Here’s the choice. If you say, I’m going to go drink, just be prepared that your scale will probably be up in the next few days. You’re going to retain water, you’re going to feel it, there’s going to be a difference. And I still chose to drink, chose to drink sometimes, but mine was really, really scarce. Um, you know, like [46:58] two [47:00] drinks every couple of weeks. So I was not boozing it up by any means, but I definitely. And I think I went two months without any alcohol. So you know, it’s a choice. So it doesn’t mean that you won’t lose weight. It doesn’t mean that you won’t burn fat. It means it’s going to stall it. So make a choice. Don’t tell yourself what you can’t have, but say to yourself, you know what, I’m going out and going Honky tonk and as you put it, I’m going to have a drink and I know that I’m talking to Laurie on Tuesday and I know that I’m weighing in and that’s okay. I’m making a conscious decision. I’m not in a hurry, I’m going to have this. But you make too many of those. And what happens? You don’t lose any weight. Okay? So don’t be hard on yourself. [47:45] If there’s a wedding, there’s a celebration, there’s a birthday, there’s a something and it’s a big deal. Don’t just do it all the time. You might let yourself have something and some people do it very strategically. If I’m doing, if I’m really, really strict for a while, like when I was on that journey, I would go carb up for a day or for weekend and by carving up, I’m not talking about drinking a coke, you know, I might have apple juice, I might have green beans instead of whatever, I might have a have a piece of bread with butter on it, but I’m going to carve up a little bit and then a lot of times it would shift my body back into fat burning mode and it was good for me. So there is some strategic, but alcohol is not one of those carb up choices, so usually that’s going to cause an adverse effect. [48:31] Also, alcohol causes other cravings, so if you drink, you’re more likely to crave carbs. The next day you’re more likely to crave sugar the next day, so you better be really strong because you make yourself really vulnerable the next day. So as long as you make those, that choice under all those circumstances and you go ahead and make it what’s right for you, okay. There’s no good and bad. It’s and Kinos is very forgiving. You get back on and you keep going. I always say no regrets only resets. Okay. But you will get there faster by staying closer to plan. My journey was 50 pounds in six months. I drank alcohol one night. I ate a whole pack of chips Ahoy cookies. Um, occasionally I’d go out and have reasonable from the breakfast place. I wasn’t perfect. Okay. And I shared that on facebook. Everybody saw it for my birthday in August. [49:22] It was a big glass of orange juice and like five packs of serial, assorted cereal. It is my own, a blueberry muffin. It was literally a big deal or a blueberry muffin and Coco pops and then lucky charms. And then something else. Uh, it was so good and I don’t regret it at all. It was fantastic. Some people will get really sick after doing that. I did not. Um, but again, it’s, it’s, it’s, it’s when it’s worth it, make the choice when it’s worth it. Right now, family reunion is coming and I have a goal to be at the full 50 pound loss again. Um, because I’m up a little bit after the holidays and so I’m going really, really strict right now and that’s my plan for the next six weeks is to be pretty. It may be really, really strict. So you’ll make choices and there’s ebbs and ebb and flow. [50:08] Okay. And there’ll be times later when you get closer to go, wait, you’ll say, screw it, I’m going on vacation and I’ll come back and get on back on. That’s okay. It’s your life, it’s whatever you choose it to be. Okay. So don’t get overwhelmed by never going to be able to have bread again. I’ve never been able to have this again. That’s not true. But right now the more strict you are, the better. Does that make sense to everybody? Okay. So under 50 cars, but only if you can hit a net of 20. Most of you will need to be at around 30 carbs. Okay. Because most of you are not going to eat 30 grams of fiber. That gets you to 50. Does that make sense? Now if you want, you can take it a little bit slower. You can start it like 65, some people start at 85 just to start learning how it all works and then they go down to 65 and then they go down to 50 and then they get in the pocket. [50:59] So I will work with you guys each individually. You can work it however you want to. Obviously the lower you go in carbs, the better it’s going to be. Now, one of the questions people asked me is, is they’re too low of carbs. No, you can take those carbs all the way down to zero people do it. Nutritional ketosis. There were many days that I was under 10. Many because once you start learning what you can eat that doesn’t have carbs that you like, you’ll start going to it naturally. So all the sudden you’re not eating as many carbs. Most of my carbs come from vegetables. Um, [51:35] every, almost everything has some little bits of carbs that you’re eating, like bacon and eggs. There’s no carbs in there. So, and you’re getting full and you’re eating healthy fats, your bacon and eggs and cheese. For those of you guys liked that stuff, you know, and then a flame and yon and asparagus for dinner, you’re under 10 grams of carbs, so don’t worry about going too low, okay? Protein and fat, we can move around while you’re learning all this and calories. If you can still hit that under whatever carbs you’re going to go for. Don’t worry about your calories, but you will see a little pie chart on your app that will show you how much of your total calories because you’re scanning it with your bar code or you’re entering it in your APP. It will tell you what percentage of calories you ate in carbs and that you need to be under 10 percent in carbs. [52:23] Okay? [52:24] Now, guys, if you don’t like the track, get over it track because it will change your world. It will change your world. You’ve got to track because tracking major forces you to stop and learn. It forces you to look something up and, and you start learning what are better choices than other things. Okay? Um, foodwise, meet whatever you want. Okay? I liked the higher foods that are higher in um, higher in protein, higher in fat if you like, fatty cuts of meat, load up on it. Unfortunately for me, I’m a girl who likes really, really lean meat. So I purposely look for food with me with no fat, so I don’t try to get extra fats in my needs. I add to it. So when I first was learning Quito, somebody taught me a trick and I was eating a lot of flaming yon and they said, dip your full name and yon in butter and you end up adding a bunch of fat because you dipped in butter. [53:27] So what you’re going to learn is you can add butter to almost everything. Almost everything. You can add all of oil, Aba, Pato oil. She’s, I put cream cheese and more things. And you can imagine, okay, so it doesn’t have. If you’re not doing dairy, you get them in your oils, you get it in the other stuff. Nuts are a great source of fat. So I learned really quickly that if I eat 10 Brazil nuts, I don’t increase my carbs and more protein and fat. So I started purposefully planning 10 Brazil nuts before dinner and I would get fuller and it would cover my facts and then I wouldn’t eat as much. So that’s a trick that I learned. I also learned that a little souffle cup of sunflower seeds is great and gets me extra sodium. And so I add that to my salad or I’ll just literally drink a little cup of sunflower seeds and it makes me feel better if you’re not feeling good while you’re doing this guy’s pickles are a miracle worker because most people, when they dropped their carbs, they’re their drop all their sodium. Your body is cleansing itself. You’re going to lose all of that much needed, um, smelting your body and you’re gonna need to replace it. Okay? So if you’re not feeling good, there’s a good chance you need to go eat a pickle or drink the pickle juice. Literally, a lot of people drink pickle juice before they go to the gym for some extra. Um, you’re gonna need. [54:55] You’re gonna need potassium, sodium and magnesium in your diet stat like right now, immediately right away. Don’t wait till you don’t feel good. So you need at least I was saying 3:50, but I’ve seen it at least 400 milligrams of magnesium and you can go up to 1200. Okay. Magnesium is going to cause it’s going to help you be symptoms people suffer with from, um, the Keto Diet. A lot of people think when they have leg cramps, it’s potassium and it’s probably magnesium that they’re actually wanting. And that’s why they start craving chocolate is because they’re magnesium deficient. Um, is they’re constipated, it’s probably magnesium, but they’re not sleeping well. It’s probably magnesium if they’re depressed is probably magnesium. So I take magnesium glycinate and I did put a link in our keto groups, white stuff and I take 400 milligrams every night. It’s four white pills I take before I go to bed. [55:51] They make me sleep either. Fabulous. Um, and I also take, uh, uh, an electrolyte supplement that has magnesium in it. So I use, and I can put the link in here. Are you guys checked the Keto group? I use Dr Berg’s Quito Kit and I used the electrolyte powder, the wheat grass juice powder, and the nutritional yeast electrolytes are going to take care of that magnesium and get you some sodium so we grasp, takes care of the potassium almost in full, if not all the way full 4,700 milligrams. And the nutritional yeast is b vitamins. So if you can afford the supplements, it makes it easier. Throw it all in the shake, drink it up, you’re good. You’ll still need a little more sodium. But if you salt your food with Pink Himalayan salt or Celtic Sea salt, you’ll get your sodium in people’s deviled eggs. Bacon, these are some things that have some natural sodium in, in there. [56:42] So at the beginning I had to chase it, but once I knew I was what I was eating, I didn’t have as much. Um, Avocados are great for fat and potassium, but if you don’t eat Avocados, don’t worry about it. Get it other ways you can actually eat. I think it’s a teaspoon of cream of tartar and get in your potassium. So you don’t have to go buy the supplements if you can figure out which foods and I have all that in your guys’s guide, which where you can get all those foods, but I couldn’t eat 4,700 milligrams of avocado in a day. I had to go get a supplement. Um, and so spinach is another great, great food. I was never a spinner jeter. I still don’t like clip spinach. I only eat it raw, but I started learning that I could make a big salad and it tasted great. [57:25] I would add radishes and cucumber and chicken and bacon and I’d put in a boiled eggs which I used to never like, but I figured out how to like, um, and I, I like them now as part of a, um, as part of a salad. And by the time you get this whole thing made, it’s like a treat. It’s so good and healthy fat. You drizzle Avocado oil or all of oil. If you don’t like avocado oil and you’re going to get more fat in that way, you’re going to figure out real quick also heavy cream. I had never in my life used heavy cream before I started the Keto diet heavy cream. Now I add my eggs, so if I’m making scrambled eggs, I had heavy cream. If I’m making any kind of quito recipe, I add heavy cream. If I’m making a Kito shake, I add heavy cream, you’re going to get some major healthy fat in that. [58:11] Okay. I’ll also give you a little tip, and this was not something that I learned. I didn’t use this in the beginning, but I’m okay now with with using at the beginning, there’s something called mct oil and it’s a derivative of coconut oil, which are body processes, processes a little bit differently, so it’s great for instant energy and it’s really good to add to foods and it’s just like avocado oil or coconut oil or olive oil. You get these healthy fats without the carbs and stuff in it. I add that to to my shakes. I add mct oil to my recipes, so getting those oils in is gonna help you take care of this issue if you don’t like other things. Okay, so cheese, butter oils, nuts needs. You’re going to get your facts like in through that stuff. Okay. I make deviled eggs once a week. [59:01] Again, I was never a big egg eater, but I do like devil days and so that, that held. I just keep them made and in the fridge. And anytime I’m off on fat, I know I can grab a deviled egg. Um, get a little bit of protein protein in there as well. Without carbs. Bacon and eggs are like the perfect macros. Okay? So you’re gonna need. Your top ones are going to be steak and salmon and then you’re going to go down from there to ground beef and chicken and Turkey and your red meat’s going to have higher amount, higher fat in them, um, and uh, and protein. And so I will generally stick with those because once you start getting full, it’s hard to eat that much protein because you’re not eating that many times a day for those of you that one. And I need to let you go soon. [59:45] For those of you that want to, you can make that coffee in the morning or bulletproof coffee in the morning. I’ve got a recipe on Keto days if you want to, if you want to look at it. I even have a bulletproof coffee or fat coffee menu where every morning there’s fat coffee on there. You was that copy. You add heavy cream, you add mct oil or coconut oil. Some people add butter, some people add Stevia or swerve or one of the alternative sugars or monk fruit. And it’s a really good fat based coffee to keep you from getting full as the day goes on. Okay? I’m fine with that. As long as you count whatever’s in there. And we’re not going to start off fasting. I’m going to talk about that in a couple months. Um, so. So I’m okay with you guys starting off with that base poppy. [01:00:32] So mct oil, a tablespoon of mct oils, like 120 calories, but it’s got a good amount of fat in there to get you get your full pretty quick. So if you’re counting calories at that coffee might add up pretty quick, but we can work our way into that. Okay? So right out of the gate, your guys’ focuses. Get your electrolytes in check first. Okay? Make sure that you know where you’re going to get your magnesium, your sodium, and your potassium from. Okay? Because you will get sick probably. If you don’t take those as you’re dropping those carbs and sugar, you’re going to eat no sugar. Really, really, really so I can hear us okay. It Really Watch your sugar. If you’re going to give yourself a treat, I wouldn’t make it sugar. Sugar’s the worst of everything, but you do whatever works for you, but really try to work that. Eliminate debt. Okay? And then cut your carbs down to under 50 and net 20. But if you want to start with 80 and go to 60 and 50, that’s fine. Just let me know what you’re doing when we’re working one on one so that I can follow your progress. [01:01:43] I can still hear you too. I don’t know if we’re making here. You guys disappeared. For me it was unintentional. I couldn’t say Joe and Susan, but I can’t see nor hear Lori. Oh, that’s so weird. All right, well we’re going to be, we’re going to wrap up here anyway. Um, so, um, somebody tell her days, she can’t hear me then we’re wrapping up. Renee, we’re wrapping up and um, you guys should all be on my calendar now to do one on one calls as we start going through this. So I appreciate that you’re all letting me document the journey. Um, you guys should all have. Oh, good. Christopher’s here to Chris for I didn’t know you were here. Okay. So I got six of you I think from our group that showed up today. [01:02:38] Oh, now she’s gone. Okay. Alright, I’ll message her. So you guys send me your wait, send me your goal, send me your before pictures, send me your measurements. Okay. And then were all scheduled one on one and I’ll be recording all of those and sharing those along the journey. So if you get stuck, this is what I’m here for a message or text me, is this okay? Can I eat this or how I’m feeling crappy or I’m this and I’ll, I’ll guide you along the process. I know that my week next week is insane, so none of you are probably on my schedule next week, so it’s probably the following week, right that most of you. Um, so in the facebook group, I want you guys all engaging, sharing. I’m counting on you guys. Be kind of the leader it since I’m working with you directly, so, so be involved and the more involved you are, the better it’ll be for you on the journey. [01:03:28] You’ll have more, more accountability and you’ll feel you’ll feel more plugged in. Okay. Anybody have any questions before we go? If we gave you the numbers and photos and measurements on the website, I don’t need to send them. So rarely do I know. Nope, not, they’re all there. That’s the only. If you guys couldn’t log in, you can send them to me separately. Otherwise I’ll go in and get them right after the call. Yep. Christopher, seem to you. Make sure I get your weight, your measurements, your before picture or put them on the website. And same with Laurie. Everybody else thinks for joining me. I’m the software that I’m using you. Somebody asked on here is called [inaudible] b e l I v e Dot Com. I don’t think I have any special link to that. Um, but I will share the electrolyte links after I’m done here because I mentioned that and anything else you guys let me know. So thanks guys. I’m happy to have you all here and enjoy the journey plugin. Stay plugged in with me and we will talk on the next one. Okay. All right, good luck. Bye.