STEP 1

DRINK YOUR KETONES TWICE A DAY.

Take your first serving around 6:00 - 9:00 am, & your second serving between 1:00 - 4:00 pm. 

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STEP 2

DRINK MORE WATER.

Try to drink 1/2 of your body weight in ounces of water per day. (minimum of 80 ounces)

 

STEP 3

DECREASE SUGARS

Stay away from sugary foods & drinks.

 

STEP 4

DECREASE CARBS

Cut out the breads, pastas, etc. - no gluten. Stick to leafy greens for a source of carbs.

 

STEP 5

INCREASE HEALTHY FATS

Add in Kreme to your day (this can be used in coffee, mixed with your ketones, tea, etc). Also add good fats in your daily meals.

 

STEP 6

BEGIN INTERMITTENT FASTING

Have your first meal around 11:00 am - 1:00 pm. Limit yourself to 30 grams of net carbs a day. Make those carbs healthy ones - such as leafy greens. 

 

STEP 7

DON'T EAT AFTER 8:00 PM

Try to have your late meal finished before 8:00 pm. If you absolutely need to eat after that time, make sure it is fat only.

 

STEP 8

MOVE YOUR BODY MORE

Work out, run, take walks, use the stairs, park further away from entrances, etc.