21 Day Keto Challenge

 

 

 

 

 

 

Intro

We get asked all the time what’s the fastest way to lose weight. Although going keto is our initial answer, people want to know exactly what to do. Of course there are a lot of paths someone can go down but we wanted to outline one way that works for us to get the fastest results possible. This blog post will follow Jon’s 21 Day keto challenge that incorporates pure therapeutic ketones, fasting, intermittent fasting, and a complete keto meal plan. Tune into this blog post for daily updates on my 21 Day Keto journey.

 

To kick off this 21 days of keto success the first thing I like to do is a 60 hour Keto ReBoot. This Keto ReBoot is a metabolic reset in a box. It comes packed with everything necessary to go without food for 60 hours while preserving muscle, keeping energy levels up, and depleting glycogen stores, allowing you to get in a deep state of ketosis.

Following the 60 hours without any food and only utilizing the ReBoot kit, I’ll then go 19 days with a functional fat coffee for breakfast, pure therapeutic ketones for lunch, and a simple ketogenic meal for dinner. Stay tuned and I’ll share the full meal plan, the shopping list, and all the macros. In order to create the fastest fat loss possible, I’ve chosen to keep my daily caloric intake less than 1,000 calories as outlined below. At my age, height, and weight in order to maintain weight, it’s recommended I eat 2490 calories a day. By creating a 1500 calorie/day deficit before my workouts this allows me to sustain a higher level of fat loss as my body dips into my fat reserves for those extra 1500 calories. Once I add in exercise this will add another 300-500 calorie deficit. It’s important to note that you can do this effectively while preserving muscle only while supplementing with pure therapeutic ketones.

  • FAT  will be 70-80% of my calories (700-800) which is about 78-88 grams
  • PROTEIN will be 20-25% of my calories (200-250) which is 50-62.5 grams
  • CARBS will be 5-10% of my calories (50-100) which is 12.5-25 grams of carbs

Day 1 – 199 lbs

Starting off day one is very simple with the Reboot Kit. Simply follow the schedule below, drink lots of water, and don’t give in to the habit of eating.

Food & Supplements

    1. Upon waking KETO//OS® Max
    2. Mid-morning SIGNAL//OS® Capsules (2)
    3. Noon BETTER//BROTH™
    4. 3pm KETO//OS®
    5. Max 6pm BETTER//BROTH™
    6. 8pm KETO//KALM™ SIGNAL//OS® Capsules (2)

Exercise

  • 15k Steps
  • 20 Push ups
  • 20 sit ups

Day 2 – 197.2 lbs

Day two is always the toughest for me. My body was definitely in the cleansing mode. I spent a lot of time making trips to the restroom, but this is how I know I’m clearing out all the junk and getting my body reset for awesomeness.
Food & Supplements:

    1. Upon waking KETO//OS® Max
    2. Mid-morning SIGNAL//OS® Capsules (2)
    3. Noon BETTER//BROTH™
    4. 3pm KETO//OS®
    5. Max 6pm BETTER//BROTH™
    6. 8pm KETO//KALM™ SIGNAL//OS® Capsules (2)

Exercise

  • 5k steps (was pretty tired this day)
  • 20 Push ups
  • 20 sit ups

Day 3 – 192.6 lbs

Woke up feeling great. I went for a 1.6 mile run at 5:30 am and was high energy most of the day. I measured my blood ketones and it was at 5.3. I did start to get bogged down before dinner and you could tell the hangriness was kicking in as the day wore on. Eating my first meal in 72 years was a definite treat I’ve never had such a great tasting salad!

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Salad with Chicken, Olives, Cheese, MCT Oil, Avocado and a high fat dressingChicken Salad

Exercise

  • 12,804 steps (with 1.6 miles of that being a run)
  • 20 Push ups
  • 20 sit ups
  • 3,535 calories burned

Day 4 – 190 lbs

I thought by this point I would hungrier than what I was. Surprisingly enough I was able to sit through two lunch meetings at work where lunch was provided and had no issue passing up the food. My energy level towards the evening right before dinner was down a little but I’m attributing that to the fact I only got 5 hours of sleep the night before. I made sure to get in the bed earlier this night because good sleep does contribute to a healthy body and continued weight loss.

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Salad with 8 oz of Salmon, 1/2 oz of Cheese, 1-Avocado and a high fat dressing (organic ranch)
    5. Salmon Salad 1

Exercise

  • 12,243 steps (didn’t run today but did purposefully walk more often)
  • 20 Push ups
  • 20 sit ups
  • 3,444 calories burned

Day 5 – 187 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Grilled chicken, brussel Sprouts with bacon cooked in MCT oil topped with Kerrygold butter with one avocado on the side.

Chicken Brussel and avocado

Exercise

  • 12,672 steps
  • 20 Push ups
  • 20 sit ups
  • 3,405 calories burned

Day 6 – 186.6 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – Grilled Salmon, broccoli topped with hand shredded cheese,  Salmon w broccoli and avocado

Exercise

  • 12,484 steps
  • 20 Push ups
  • 20 sit ups
  • 3,189 calories burned

 

Day 7 – 185 lbs

Food & Supplements

    1. Upon waking KETO//KREME and Black Coffee
    2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
    3. Lunch Time KETO//OS® MAX
    4. Dinner – 1/4 lb Bacon Cheeseburger on a bed of lettuce with a side of mashed cauliflower and an avocado.

Bacon cheese burger on lettus with mashed cauliflour

Exercise

  • 14,332 steps
  • 20 Push ups
  • 20 sit ups
  • 4,027 calories burned

Day 8 – 185.4 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Salmon topped with avocado salsa and a side of mashed cauliflower
  5. Salmon with avocado salsa

Exercise

  • 12,033 steps
  • 20 Push ups
  • 20 sit ups
  • 3,357 calories burned

Day 9 – 184.2 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Bacon wrapped chicken stuffed with guacamole with a side of cauliflower riceChicken and Quac

Exercise

  • 13,539 steps
  • 20 Push ups
  • 20 sit ups
  • 3,781 calories burned

Day 10 – 189 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Bell Peppers stuffed with Grass Fed beef, green chilies, and topped with cheddar cheese
  5. peppers

Exercise

  • 12,414 steps
  • 20 Push ups
  • 20 sit ups
  • 3,244 calories burned

Day 11 – 184 lbs

Food & Supplements

  1. Upon waking KETO//KREME and Black Coffee
  2. Multi Vitamin Multi Mineral (Vimerson Mens Vitamin)
  3. Lunch Time KETO//OS® MAX
  4. Dinner – Grass fed Ribeye Steak with 2 tbsp of kerrygold butter and a side of mashed cauliflower
  5. Steak

Exercise

  • 12,671 steps
  • 20 Push ups
  • 20 sit ups
  • 3,612 calories burned

Day 12 – 184 lbs

Exercise

  • 14,231 steps
  • 30 Push ups
  • 30 sit ups
  • 3,576 calories burned

 

 

 

Day 13 – 184 lbs

Exercise

  • 20,463 steps
  • 30 Push ups
  • 30 sit ups
  • 4,243 calories burned

Day 14 – 184 lbs

Exercise

  • 10,950 steps
  • 30 Push ups
  • 30 sit ups
  • 3,386 calories burned

Day 15  – 184 lbs

Exercise

  • 7,332 steps
  • 30 Push ups
  • 30 sit ups
  • 2,654 calories burned

Day 16 – 184 lbs

Exercise

  • 8,633 steps
  • 30 Push ups
  • 30 sit ups
  • 3,179 calories burned

Day 17 – 184 lbs

Exercise

  • 16,521 steps
  • 30 Push ups
  • 30 sit ups
  • 3,477 calories burned

Day 18 – 184 lbs

Exercise

  • 13,233 steps
  • 30 Push ups
  • 30 sit ups
  • 3,778 calories burned

Day 19 – 184 lbs

Exercise

  • 15,136 steps
  • 30 Push ups
  • 30 sit ups
  • 3,617 calories burned

Day 21 – 184 lbs

Exercise

  • 13,691 steps
  • 40 Push ups
  • 40 sit ups
  • 3,648 calories burned

 

 

 

 

 

 

 

 

 

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