Category Archives: 21 Day Ketosis Focus

21 Day Ketosis Focus

21 Day Ketosis Focus Plan

When you’re in ketosis your body is running on fat. The fat you eat or, more importantly, the fat on your body! To get there you have to eat low carb. Really low carb. How low can you go? 50g a day would be the max. 20g ideal! Can you do it? I am here to help you get there! In the past 20,000 years carbs, sugar and glucose have taken over as being the dominant fueling process. Get back to being a fat burning beast like we were designed to be and get in to ketosis! If you’ve been eating a low carb, high fat diet for at least a month, you’re ready for this challenge. To get into deep ketosis, you’ll need to do some fasting, but that is up to you! This challenge is for keto experts and novices alike!

I’m not calling this a “meal plan” because for me serious ketosis means you don’t eat much! And I really would like you to eat simple, whole food meals. Bacon and eggs for breakfast, or a big salad with protein and good fat on it, a simple piece of fish sauteed or baked with some broccoli or asparagus. I bought a air fryer and it cooks a piece of salmon beautifully in about 10 minutes. I bought it at Costco where you can also buy wild caught salmon in the frozen section. I prefer wild fish to any farm raised fish (except catfish or trout) even if its frozen. Go wild!

Getting into ketosis will help you burn fat and lose weight. You’ll feel better, be more energetic and get great sleep! There is not a whole lot of eating and there is some fasting involved. We do one 24 hour fast in week one and then another 48 hour fast in week two. In a 24 hour fast you would only eat one meal for the day. I do this a lot. After those two fasts, fasting is up to you. I have a book recommendation for fasting and you should read that book before starting. And as always, Check With Your Doctor!

OK, let’s go!

Benefits of this Meal Plan

Meet the Coach

What You Will Need

Fasting

Exercise

Carbohydrate Curve

Strategy for Getting into Ketosis

Ok, so, we’re all set, right?! You get into Ketosis by not eating a whole lot of food. I’ve been in and coached a lot of Primal Challenges and a lot of times people would complain about all the cooking they have to do. Not here! Minimal cooking, minimal eating. Snacking would not be good. So if you’re hungry and you’re going to eat something, eat a meal, not a snack. Why? Because you’ll just snack again a little later! And don’t eat 10 “Keto” meals in a day. Individually they might be OK, but the numbers add up. Try and get yourself to the point where you can eat OMAD (One Meal A Day)! We do OMAD one day in Week 1, then we do a 48 hour fast in Week 2. If you want to do anymore fasting, that would be up to you. If you’re on Facebook be sure to send me a request to join my group Harry’s Primal Food Group and we can talk and share pics. You can also leave comments at the end of this post.

Day 1 – Eat LCHF
Day 2 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Food for Thought – Suggested Eats
  • A can of sardines or tuna, hard boiled egg, or boil a bunch of eggs and make egg salad for some quick easy meals
  • If you like coffee or tea, go ahead. Just plain old water is good too! All are OK even when fasting! BPC too, but no dairy!
  • Weigh yourself, take glucose and ketone readings
Day 3 – Eat LCHF
Day 4 – Only one meal today!
Day 5 – Eat LCHF
  • Don’t eat until the time you ate your only meal of the day yesterday for a 24 hour fast! Good Job!
  • Suggested Eats – Fish
  • Food for Thought – More About Fasting
  • Weigh yourself, take glucose and ketone readings
Day 6 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Salads, salads are good as long as you add some good protein and fats
  • Weigh yourself, take glucose and ketone readings
Day 7 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Chicken
  • Weigh yourself, take glucose and ketone readings
Day 8 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – The incredible edible Egg!
  • Weigh yourself, take glucose and ketone readings
Day 9 – Only one meal today!
  • Only eat one meal today! We’re going to do a 48 hour fast! So no eating tomorrow!
  • Weigh yourself, take glucose and ketone readings
Day 10 – Eat NOTHING!
  • Fasting all day! Don’t eat anything! Tips to help get your mind off eating!
  • Click here for a little bit more info about fasting
  • You can have bone broth, tea, coffee or even bullet proof coffee (no dairy)
  • Weigh yourself, take glucose and ketone readings
Day 11 – Eat LCHF
  • Eat a good LCHF meal today at the same time you ate your one meal on Day 9 for a 48 hour fats! Good job!
  • Suggested Eats – Duck
  • Weigh yourself, take glucose and ketone readings
  • That’s it for fasting in this challenge. You can do more if you want to!
Day 12 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Sandwiches
  • Weigh yourself, take glucose and ketone readings
Day 13 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Prime Rib! I could have put this with the beef, but Prime Rib is so good!
  • Weigh yourself, take glucose and ketone readings
Day 14 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Lamb
  • Weigh yourself, take glucose and ketone readings
Day 15 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Mushrooms
  • Weigh yourself, take glucose and ketone readings
Day 16 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Shellfish
  • Weigh yourself, take glucose and ketone readings
Day 17 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – HBEs
  • Weigh yourself, take glucose and ketone readings
Day 18 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Bone Broth
  • Weigh yourself, take glucose and ketone readings
Day 19 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Bone marrow
  • Weigh yourself, take glucose and ketone readings
Day 20 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Vegetables
  • Weigh yourself, take glucose and ketone readings
Day 21 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Small Plates
  • Weigh yourself, take glucose and ketone readings

 

 

 

What You Will Need for Ketosis Focus

What You Will Need for Ketosis Focus

Blood testing meter, test strips and a book about fasting!

If you’re like me, you’ll want to know exactly where you’re at when it comes to ketosis. However, many people can just “feel” the difference and its no big deal to see the exact numbers. So its up to you. If you want to know exactly what level of ketosis you’re in, you are going to need a blood testing meter! If you’re going to do any fasting, its a good idea to at least read Dr. Fungs book about fasting.
All in all, you’re not going to need much:
If you’re wondering about a cheaper way to check your ketones instead of the expensive blood test strips, don’t do it! Urine test strips and the breathalyzer method are not as accurate as the blood method. A lot of times you may have ketones, but you’re not actually using them. When they’re in your blood, your using them. The other methods are mostly measuring waste byproducts!

Ketosis is good!

Seafood is Good!

Seafood is good!

As long as its wild! (In most cases!)

As the old joke goes, I’m on a seafood diet, I see food and I eat it! Bah doom boomp! But seriously folks…. Seafood is great as long as its wild caught. That being said farm raised catfish and trout are OK, because the process is sustainable and the finished product is not that nutritionally different from the wild version. Farm raised salmon, on the other hand, is to be avoided! Not much can be said about a fish that they have to add food coloring to to get its flesh a reddish color as opposed to the grey it would be without the dye!
Sockeye salmon is a good one to look for because that species doesn’t take to being farmed, so more than likely its wild. Also, in Costco or Sam’s they have frozen Copper River Salmon or Sockeye Salmon portions in bags in their freezer section. I’ll take frozen wild over fresh farmed any day of the week!
Oysters and mussels are good even though they may be “farmed”. Shrimp from Asia are questionable. I won’t eat anything from China. Too much unfettered industrialization.
Another word of caution, I have bought some canned salmon in the past to make salmon cakes. The cans say its wild caught salmon, but recent discoveries by the FDA has found farm raised salmon in them! So much for trust and truth in labeling!
One more thing. The bottom of the food chain is better than the top! The higher up you go the more contaminants, especially mercury, are found. So, sardines and anchovies are good, shark is bad!

Only Eat One Meal Today!

Just eat one meal today!

Its day 4 and just 17 more days to go! 🙂 I hope all is well. Its interesting trying not to focus too much on food isn’t it? For me that’s what ketosis is all about. You dial down the food intake, eat the right foods when you do eat and then do some fasting to get into deep ketosis. Its not about stuffing your face with all these “keto recipe” foods and hope you’re in ketosis! Its hard to not eat because we have all pretty much been brought up on the “eat three square meals a day” concept. There is the Primal concept of only eating when you’re hungry. If you’ve been eating LCHF Primal for a while you still might find yourself thinking “well, its 8am time, for breakfast”, or “its 12 noon, time for lunch” or “its 5pm, time for dinner”. That was a hard one for me to accept. Then there is extended fasting where you don’t eat for days. When I do this its hard to get past day 3 because you’re thinking about food and you do start to get really hungry. But when I make it past day 3 the hunger is gone! You may still think about food, but there’s no hunger and you feel really great! Those ketones are floating around and are your power source. You sleep better and that’s when your body repairs itself, so you’ll feel great when you get up in the morning! So, let’s start out doing a 24 hour fast! Eat one meal today, then don’t eat again until the same time tomorrow! Good luck! That picture of cooked salmon heads should deter your appetite! 🙂

Food for Thought – Suggested Eats

Food for Thought – Suggested Eats

I don’t want to get too complicated in food prep for this challenge. I know you (and I) see all these keto recipes for keto pancakes, keto pizza, keto this and keto that. I’ve tried a few and I’ve enjoyed them. The latest one I found on Pintrest was making tortillas with garbanzo flour and tapioca flour with coconut milk as the liquid. Good and tasty, but each tortilla was 8 grams of carbs after subtracting the fiber! So, if you eat two 6″ tortillas, you’re already maxed out on carbs. Yes, its “keto”, but you can’t eat too many “keto” items like this in a day when you want to get into or stay in ketosis. You can find these types of recipes with videos on my Primal Fun Food Cooking Challenge, but not here! I want to keep things simple. However, that being said, feel free to experiment and post pics of the “keto” foods you’re eating for all of us to see on our Facebook Group and then keep track of your blood sugar and ketones to see how they affect your ketones. This is a great time to experiment and see what these “keto” recipes actually do to your ketone levels.

That’s zoodles and meatballs in the picture. It has cheese on it, so forget the cheese. Its “keto”. You can make keto meatballs, or just use a spiralizer to make zoodles from zucchini and saute them to mix up your vegetable sides. And don’t forget the “Suggested Eats” you see during the challenge are just suggested. Keep things simple and the simplest thing to eat is to eat nothing at all! Fasting! You can do it!

This Ain’t No Disco

As the song goes… “this ain’t no disco, this ain’t no fooling around”! Hopefully you are committed to doing this challenge to the best of your abilities. No cheating, minimal snacking, hopefully some fasting and not eating 10 “keto” meals a day! You got to keep carbs around 20 grams a day. If you’re getting close, stop eating! Sounds harsh? It is, but imagine this… if you stick with it, at the end of the challenge you’ll have the metabolic flexibility to switch between burning carbs and burning fat! The best of both worlds! So eat some, fast some and keep moving. As you get more into the challenge, you can ease up on the strenuous exercise, but keep walking, or biking or leisurely swimming. That’s me with my wife fitting inside one of my big old chef coats! Welcome to day one!

Food for Thought – Low Carb Veggies

Food for Thought – Low Carb Veggies

Don’t eat beets, carrots or parsnips because they’re kind of high on the sugar. But there’s lots of other low carb veggies. Eat them with some good quality fat like coconut, olive or avocado oil. At about 6 to 8 grams of carbs per 1/2 to 1 cup serving, be careful! Stay under 20 grams of carbs every day!

Avocado, Cabbage, Asparagus, Mushrooms, Peppers, Zucchini, Broccoli, Spinach, Cauliflower, Green Beans, Lettuce, Garlic, Kale, Cucumbers, Tomatoes, Brussels Sprouts, Celery, Radishes, Artichokes, Eggplant

Food for Thought – A 24 Hour Fast

Food for Thought – A 24 Hour Fast!

OK! I’d like you to eat one meal today! Your choice! But make sure its a good low carb high fat meal that will keep you satisfied! Remember, no dairy. This is your only meal today. Don’t eat anything else. Don’t give in to hunger. Don’t snack. Check your blood sugar levels often. Normal fasting blood sugar readings should be between 90 and 160. If it gets too low, you should eat something. Not a tablespoon of coconut oil! It should have some carbs in it to get your glucose levels up. A piece of fruit would be good, like a granny smith apple or some strawberries or blueberries. A 1/2 cup of orange juice would be the quickest way to get glucose in your blood stream because its liquid. So we’ve already done a 24 hour fast. Now, get ready for this, let’s try a 48 hour fast! So if you have your meal at noon today, that means you’re not going to eat until noon on day 11. Of course if you’re not feeling good, break the fast. But you’ve been eating LCHF for a while now, even before you started this challenge, right? So you should be able to do this!

Don’t forget, you can have some bone broth, coffee or tea. You can even have a bullet proof coffee if you want, just no dairy. Good luck!

Bacon and Eggs – The New Breakfast of Champions!

Start out with bacon and eggs!

This is my “Breakfast of Champions”! Don’t eat bacon? My condolences! 🙂 Substitute avocado! Don’t eat eggs? My condolences! 🙂 Eat more avocado! I love bacon and eggs! Sometimes I just eat eggs. Sometimes I just eat bacon. Sometimes I skip breakfast early in the morning and eat breakfast for lunch. Eggs from cage free chickens are the best. Those yolks have lots of vitamins and minerals (and fat). Don’t use butter. Remember, we’re cutting out dairy as much as we can. Use coconut oil or avocado oil to fry the eggs.
For lunch, how about a salad? Large or small, just be sure to add some fat and protein to it like avocado, bacon, sardines, chicken, salmon or other protein to balance out the macros. Use high quality dressings like Primal Kitchens Dressings or just vinegar and oil (like olive or avocado oil). I just bought this Primal Kitchen Keto Advanced Kit which contains 5 different kinds of dressings, plus plain mayo and chipotle lime mayo and a bottle of avocado oil!
For dinner (if you have to, because maybe you’re not hungry) roast a whole chicken. Have some with broccoli and a good quality oil like coconut or avocado or olive. Eat the crispy chicken skin and reserve the rest of the meat for meals later in the challenge. You could make some chicken salad with good quality mayonnaise like Primal Kitchens Mayonnaise.

Food for Thought – Strategy for Getting into Ketosis

How I would approach getting into ketosis

Don’t rush in and just stop eating! Not a good approach! Here’s what I would do:
  1. Eat “clean” whole foods. Organic, uncured, no nitrates, nothing prepared, you do the preparing, keep things simple, so buy the good stuff. Good fats too! Avocado, coconut, olive oil, etc. If you’re worried about how expensive these foods are, guess what? You won’t be as hungry, so you’ll be eating less and less food!
  2. Get fat adapted by doing LCHF for at least a month, maybe two. During that time reduce your dairy intake. Take my Intro to Paleo/Primal class and/or take my LCHF Fun Foods class, but only do the dairy free options.
  3. When you’re ready to start to focus on Ketosis, do a full body high intensity workout to burn up glycogen stores.
  4. Start getting into ketosis by eating strict lchf keeping carbs at or below 20 grams a day with no dairy. Remember, eating multiple “keto” meals a day may actually push you out of ketosis! Watch those carbs, they add up!
  5. Keep moving, but don’t over do it. Leisurely walk or ride a bike or swim mostly.
  6. Work in some fasting. Skip a meal. Do a 24 hour fast. If you feel good, fast a little longer. I schedule a 24 hour fast in the first week and a 48 hour fast in the second week, but actually doing them is up to you. And if you want to fast more, that is also up to you. I want you to be comfortable with what you’re doing, however this is a “challenge” and what’s a challenge without pushing the envelope a little bit?!
  7. Share with the community in our Facebook Group about how its going to get that all important support and encouragement! I’m not kidding, it really helps you stay focused!
  8. If you’re a numbers person, take your blood sugar readings and ketone readings to check your progress. I only take one ketone reading a day because those test strips are expensive ($1 to $2 each!). I take blood sugar readings often (20 cents each) and I do that to actually give myself a pat on the back! I like to see my blood sugar readings around 100 or lower. That by itself keeps me on track!
  9. As you progress, you will be able to fast for longer and longer periods of time. This is a double edged sword! You’re doing great, feeling great and losing weight, but it gets kind of boring with not eating much! The main reason why I broke my longest fast (7 days) was because I just missed the process of eating! You know… the cooking, the smells, chewing, tasting and swallowing. Hopefully you will find the right combination that works for you. The community and I are here to help! Just ask!
  10. And then keep at it until you’ve lost the weight you want to! If you don’t need to lose weight, you will feel great with your body running on ketones! Hopefully you’ll get to the point where you’ll have the metabolic flexibility to eat more carbs, burn them up, and switch back to fat burning without storing any additional fat on your body! That’s what we all want, right? RIGHT!
And remember, check with your doctor before starting any weight loss or exercise program especially if you’re overweight and on any medications. I was over 300 pounds and taking diabetes meds and high blood pressure meds and some other meds, but I met with my doctor first. We did some blood tests to get a baseline starting point and went from there. We did more blood tests a couple of times along my journey. As I was headed in the right direction, my doc told me I could ease up on the meds. When I lost 70 pounds and my A1C got down into the 5’s and blood pressure normal without the meds, my doctor was very happy and I got the seal of approval and am now “officially” off all meds!! Which is not easy because most of the medical profession thinks we’re crazy because not eating many carbs and grains and upping the fat intake is not what the Standard American Diet has been telling us all these years!