5-Day Keto Challenge!
With Mary Beauchamp, RN, CGP, Ketogenic Diet Coach
Let's get started...
Welcome! I'm so happy you are here! Today I want to give you a bit of back ground so you'll better understand the importance of laying a solid foundation for your success. By mastering these essential tools, you'll have everything you need to become the master of your metabolism!
DAY 1
Download and read this ebook. It will lay the foundation for your keto diet success.
Go Grocery Shopping
Keto Shopping List
(printable version)
Join Our Private Facebook Group
DAY 1 SUMMARY
- Read Through E-Book (PDF)
- Join The Facebook Support Community
- Order Your Blood Ketone/Glucose Meter
- Stop Eating 2 Hours Before Bedtime
- Restock Your Kitchen With Low Carb Food
- Remove All Packaged Foods From Your Home
DAY 2
Let's Set Up Your Cronometer Profile and Targets
Go to cronometer.com on your laptop,
OR download the app on your smart phone (I recommend doing both).
How Each Macronutrient Impacts Your Blood Sugar
- Stop Eating 3 Hours Before Bedtime
- Access Cronometer (on your phone app and/or computer)
- Set Up Your Cronometer Profile
- Set Up Your Macronutrient Targets in Cronometer
DAY 2 SUMMARY
DAY 3
LET'S START TRACKING YOUR MACROS!
How To Add A Food Item Into Cronometer...
Not All Calories Are Created Equal
How Meal Timing Influences Your Blood Sugar
Time to go shopping!
(download your shopping list)
- Drink 10 Ounces Of Water With 1 Teaspoon Salt Added Upon Waking
- Start Tracking Everything You Eat (Macronutrients) In Cronometer
- Stop Eating 3 Hours Before Bedtime
- Delay Your Breakfast For 1-2 Hours
- Go Shopping For Your Low Carb Foods
- Have Fun!
DAY 3 SUMMARY
DAY 4
Let’s take a look at how each food affects your biochemistry.
This may be a little "sciency" but stick with it! Everything will become clear once you start putting the tools I've given you into practice.
This does takes a little practice! Let’s dive in and get started!
“Fat Fasting” With Tea and Coconut Oil
You can also add ghee, butter or heavy cream to your coffee or teas.
How To Make A High Fat Coffee Drink
How To Make Beef Tallow
The Effects Of Fasting On Insulin and Blood Sugar
Advanced Cronometer Tracking Secrets
- Practice Intermittent Fasting (only salt water for the first hour after waking up)
- Make A High Fat Morning Drink To Break Your Fast (when you get hungry)
- Don't eat 3 hours before bedtime)
- Track Everything You Eat In Cronometer
- Reduce Your Daily Carbohydrate Intake To 20 Grams Or Less (zero is fine too:)
- Exclude Physical Activity For 1-2 Weeks (light walking is fine)
DAY 4 SUMMARY
DAY 5
Way To Go!!
I hope you've enjoyed your keto journey with me so far. You now have all the tools you need to be successful! It’s time to find out exactly how you're doing by measuring your progress. This is very exciting!
Today you're going to learn the two most powerful strategies for getting keto-adapted and maintaining your keto lifestyle long term...
How To Check Your Ketones And Blood Sugar
Optimal Ketone Range For Weight Loss
You Must Increase Dietary Fat
After You Reach Your Ideal Body Weight!
- Reduce Carbohydrate Intake (under 20 grams per day)
- Practice Intermittent Fasting (consume all calories in a 6 hour eating window)
- Measure Your Ketones and Blood Sugar Daily
- Track Your Macros Daily
- Increase Exercise Gradually
- You've Got This!!
DAY 5 SUMMARY
Purchase Book & Journal
Keep Going!!
click here
Thank you! I deeply appreciate you sharing your keto journey with me!!