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
- This ain’t no Disco!
- Get your baseline numbers. Weight, measurements and before pics to compare with the after pics
- Make sure you eat LCHF all day
- Food for Thought – Low Carb Veggies
- Bacon and Eggs is a good start (for me, and I hope you too)!
- If your a HIIT person, you might want to do a session to burn up some glycogen. Or go for a jog or a long walk.
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!
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
