Tag Archives: Fasting

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.

  • FATĀ  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//OSĀ® Max
    2. Mid-morning SIGNAL//OSĀ® Capsules (2)
    3. Noon BETTER//BROTHā„¢
    4. 3pm KETO//OSĀ®
    5. Max 6pm BETTER//BROTHā„¢
    6. 8pm KETO//KALMā„¢ SIGNAL//OSĀ® 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//OSĀ® Max
    2. Mid-morning SIGNAL//OSĀ® Capsules (2)
    3. Noon BETTER//BROTHā„¢
    4. 3pm KETO//OSĀ®
    5. Max 6pm BETTER//BROTHā„¢
    6. 8pm KETO//KALMā„¢ SIGNAL//OSĀ® 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//OSĀ® 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//OSĀ® 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//OSĀ® 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//OSĀ® MAX
    4. Dinner – Grilled Salmon, broccoli topped with hand shredded cheese,Ā  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//OSĀ® 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//OSĀ® 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//OSĀ® MAX
  4. Dinner –Ā 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//OSĀ® 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//OSĀ® 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 15Ā  – 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

 

 

 

 

 

 

 

 

 

Breaking a Fast

Suggested Tips on Breaking an Extended Fast

Congratulations, if you are reading this you most likely are ending a successful fast!
How you break a fast is just as important as the fast itself. You can really cause some distress to the digestive tract if you jump back to eating your normal way. You definitely donā€™t want to just wing it.
Take it slowly introducing food back in. You will likely go to the restroom frequently as you start eating again. Fasting is going to allow you to be in a deeper state of ketosis so after making it through a successful fast if you are following the ketogenic lifestyle you will want to stick to the ketogenic way of eating in order to stay in ketosis and not undo all of your hard work. These tips are geared toward people following the ketogenic, low carb high-fat lifestyle that are striving for deep ketosis but can be used by anyone breaking an extended fast.

 

Breaking-an-extended-fast-slowStart slow
When introducing any foods back in, let your digestive system adjust. It is important to break your fast with fresh, whole foods. It is also important to eat small bites, take in the fresh flavors of your food because it will never taste better to you than after fasting! Chew each bite very thoroughly and take it slow. With breaking a fast always start small and work your way up. Your digestive tract has been on a break since the beginning of the fast and if you donā€™t ease into it can cause some stomach issues.

 

Breaking-an-extended-fast-broth.jpgStart with liquids first.
You can use bone broth, beef broth, chicken broth (found in the soup section of your grocery store) or fresh low carb veggies(most green things- i.e cucumber, salad, etc). Starting with liquids first (bone or chicken broth) will snap you out of being super weak and hungry, it will also be easier on your digestive system. Sip a cup of chicken broth and then wait a while (30 min to an hour) and see how you feel. Whatever youĀ eat will probably move through your body rather quickly until you readjust to eating solid foods again. Take your time and let your body adjust to digesting food again. Over the course of a few hours, continue to do liquids until you are feeling like you can take on food.

 

Breaking-an-extended-fast-low-carb-vegetablesIntroduce low carb veggies and leafy greens
After having the broth for awhile slowly introduce some low carb veggies and leafy greens. If you have a salad, darker leafy greens like spinach, have moreĀ nutrients and are great toĀ introduce back in after a fast. Other vegetablesĀ includeĀ cucumbers, celery, asparagus, BrusselĀ sprouts. RememberĀ to take small bites and chew, chew, chew. Eat a little at a time and allow time in between before eating more. AĀ very tiny amount of berries is acceptable too, but this can easily kick you out of ketosis and undo all of your hard work so it is best to stick to fresh veggies/salad, etc.

Breaking-an-extended-fast-meat.jpg

Limit meats
You will want to limit meats at first because it is harder on the digestive tract. I would go so far as to suggest waiting a couple days before you consume meats. Eggs can be consumed the first day but use caution because many people have a sensitivity to eggs. When introducing them into your diet again they can cause some discomfort if you have any type of allergy.

 

breaking-an-extended-fast-fat-burning.jpeg

Continue to be a fat burning machine
Congratulations on successfully completing your fast. By now you should be in a pretty deep state of ketosis. Continue eating the ketogenic way, getting lots of water and electrolytes too, and you can easily maintain your fat burning status.


Again, these are suggestions only. We are not medical professionals and at no time should the info in this blog be taken as medical advice.Ā 

Extended Fasting

I once went 72 hours without eatingšŸ˜Æ.
Yes, by choice.

What? Say that again? Why would anyone want to go for an extended period of time without eating?Ā To me, the thought at first was preposterous. You see, my husband had previouslyĀ done extended fasts to dive deeper into his connection with God. I, on the other hand…
REALLY, liked my food. lol.

Fasting is a way to get our body back to its native state. Our ancestors didn’t have readily available food from a grocery store, they hunted and gathered food. Our bodies have evolved and were made to survive without food for extended periods of time. Fasting can be difficult and it is not for the faint of heart. You really have to venture into it with the proper mindset and tools or it can be difficult to be successful. We get asked a lot of the same questions about fasting and thought it might be helpful to sort out the answers.

What is an extended fast?

Extended fasting typically means abstaining from food intake and maintaining minimal calorie intake for multiple days at a time.Ā There are different kinds of extended fasts people choose to do. These include a vegetable juice fast, bone broth fast, intermittent fast, a food fast, and so on. When I do an extended fast, it can range from 24 to 72 (longest I have gone, some people do it for a week or more) hours of not eating. I do consume lots of water, ketones, electrolytes, pink Himalayan salt and sometimes black coffee and now we have the option of rebooting with a kit that allows you to sail through 60 hours of fasting and totally reboot your metabolic state. With an extended fast you can really allow your body to slip into a deep state of ketosis and eat its own unhealthy cells.Ā 


Why do people fast?

There are many benefits to fasting and everyone has a different reason for pursuing a fast. Personally, we fast for the health benefits that come with it. Some people choose to fast for religious reasons, to heal the body, to detox, to reset their metabolism and boost metabolic health, or because they have hit a weight loss stall, and then others still, just to truly find out what they are made of and prove they can.

Benefits of Fasting

With fasting, you can really experience a breakthrough with your body. Fasting unlocks the healing within. During an extended fast your digestive system is given the chance to rest and reset. Fasting allows our organs to rest so they can work properly. If you are someone who is very overweight, you can really burn a lot of fat during a fast. Once the body runs out of glucose then it begins to burn fat. When you come off the fast and stick with the ketogenic way of eating the weight will stay off.

Reasons for fasting include:
1. Burn Fat
2. Get rid of brain fog- fasting helps with mental clarity and focus
3. Increase energy levels
4. Detoxification: your body is able to rid itself of toxins during a fast, which helps to improve digestion and leaky gut. Like cleaning out the garage your body goes and cleans up theĀ mess, in turn, allowing your body to heal.
5. Dramatically reduce inflammation and boost stem cells.Ā Stem cells help with the anti-aging process and fasting has been shown to relieve inflammatory diseases, such as arthritis.
6. Break habits and addictions: some people overcome the habit of eating just to be eating or other unwanted habits. Many are able to decrease sugar cravings and increase the desire for healthy foods.
7. Weight loss:Ā  many people use fasting to overcome stubborn weight loss stalls.
8. Tumor reduction- there is even research showing the reduction of tumors through fasting.
9. Break the cycle of Depression- fasting can show promising effects as a natural anti-depressant

What can I have while fasting?
1. Water
Hydration is so important in general, especially during fasting because that is when your body needs it most.Ā Increase water intake to no less than Half your body weight in oz, typically it is best to stick to 75% of your body weight in ounces during the fasting window.
2. Electrolytes
Getting additional electrolytes during a fasting state is super important to avoid muscle aches, cramping, and weakness. You can use water with electrolytes, pickle juice, or electrolyte packets to ensure you are maintaining a good electrolyte balance during a fast.
3. Coffee in limited amounts (Does BulletProof or Fat Coffee break a fast?)
You will want to limit caffeine intake during a fast and if you do drink coffee try to keep it black or very minimal in caloric intake. We recommend having a tsp of MCT oil in it to help energy levels and hunger.
4. Pink Himalayan Salt
The body needs a way of replenishing essential electrolytes lost during a fast and pink Himalayan salt has the trace minerals you need. It helps with cramping and fatigue and has some incredible benefits in general.
5. Ketones
Our company has given us a groundbreaking way to reboot and reset our body through a 60 Hour Reboot.Ā With this metabolic reset, you will find all of the tools we use to complete 60 hours of fasting and become a metabolic boss.

 

Have we always fasted with ketones?
No, not always. My husband and I both have fasted with nothing but faith and water to get us through. I will tell you, from personal experience… that stuff is for the birds! You truly see what you are made of during a fast, especially one without ketones. Adding pure therapeutic ketones in the mix truly changed my ability to successfully complete a fast and actually feel pretty amazing doing so.
Should I start out the ketogenic diet with fasting?
Sure. There is nothing that says you can’t. It is best to start a fast after eating clean for a few days with limited carb intake so, while you can totally jumpstart and complete a fast after living a carb filled life, be prepared that it does make it a bit more difficult because the detox stage is usually more severe.

Should I exercise during an extended fast?
We encourage light to moderate exercise during fasting to burn up glycogen stores quicker, which in turn, increases the speed at which the body changes fuel sources and uses your stored fat for fuel instead. Exercise also improves insulin sensitivity.

What should I eat when breaking an extended fast?
After fasting it is best to eat whole, natural, unprocessed, real foods found in nature and to avoid processed foods. Your body will remain in a deep state of ketosis if you continue to follow the ketogenic lifestyle. More tips on breaking an extended fast can be found here.

Resources for fasting:
1. Benefits of Fasting and types of fasting
2. Harvard Study- Fasting Increases Longevity and Healthier Life
3. The Science of Fasting– A documentary
4. Fasting and Cancer

Disclaimer:
We are not medical professionals and at no time should the information included herein, be taken as medical advice. Always check with your medical practitioner if you have health concerns or before making dietary changes.

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