A multifactorial approach to fat loss

Transcription

1 Ketosis4fatloss A multifactorial approach to fat loss Version 1.1 9/06/2017 Presented by: pruvitwithcurt@gmail.com More Curtis Blevins

2 The FAD (Fat Adapted Diet) The Fat Adapted Diet or FAD is intended to help a person become Fat adapted. In other words, instead of using sugar or carbohydrates as your body s main fuel source, you will use fat for fuel. There are many reasons to use fat for fuel, but the most obvious one is to lose fat. When your body is metabolizing fat for fuel, it produces Ketone bodies. Ketones are your body s 2 nd fuel source. When you have enough ketones in your blood, 0.5mmoL to 6.0mmoL, you are considered to be in Ketosis. Ketosis is a natural state to be in; everybody is born in a state of ketosis. It is only after we are exposed to sugars that we exit that state. The FAD focuses on lowering insulin levels enough to allow our bodies to utilize its own fat for fuel. It does this through meal timing, consuming foods that are low on the insulin and glycemic indexes, exercise, sleep, and through fasting. Insulin is the main hormone that controls fat loss or gain. The FAD also utilizes an optional new supplement technology that raises your blood ketone level enough to put you into ketosis. This gives you the energy and satiety needed until your body produces enough of its own ketones. Why make the switch? Over the past 100 years, the biggest changes in our diets have been a change in the nutrients we consume and how often we eat. 100 years ago, the calories we ate where mainly made up of protein and fats, both essential for human survival. Today most of our dietary intake of calories comes from carbohydrates, which are non-essential for survival. 100 years ago, we would be lucky to eat 3 meals a day. Today, many diets recommend 5 to 8 meals a day with little snacks incorporated in. These 2 changes have led to an estimated 70% of Americans being overweight, diabetes rates that are climbing rapidly, and a list of health effects that are too long to list. The FAD is an easy to follow plan that allows our body to once again use its own fuel for fuel, providing long lasting energy, mental clarity, and fat loss. Fat Adapted Food Plate Fat Adapted Diet, food plate. by quantity, your FAD plate should look like: 10% 50% 40% Fats/Oils Protiens Vegetables 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 2

3 What to eat: Vegetables: Spinach, kale, broccoli, zucchini, asparagus, brussel sprouts, celery, romaine lettuce, olives, green beans, cauliflower, chard, kimchi, sauerkraut, garlic, cucumbers. Proteins: Bacon, beef, chicken, ham, pork, sausage, whole eggs, bison, duck, goat, ham, lamb, pheasant, veal. Also includes: Tuna, Salmon, trout, catfish, cod, lobster, halibut, oysters, and other wild caught fish. Fats/Oils: Butter, ghee, cream cheese, olive oil, sour cream, sugar free mayonnaise (paleo mayonnaise), MCT oil, coconut oil, and lard. Water: At a minimum, divide your weight in pounds by 2 to get minimum water in ounces per day. Example: 200 pounds divided by 2 equals a minimum of 100 oz. per day of water. Coffee or tea: You may also have tea and/or coffee as needed. If sweetening, use no sugar. You can use liquid stevia or erythritol. Salt: We aren t eating processed foods, salt them to taste. Use Himalayan Pink salt or sea salt. Snacks: It is best to get to a point where snacks are not needed. If you are hungry, try to drink a glass of water and then wait 10 minutes to see if it goes away. If not, having a hardboiled egg or 2 should help. Most hunger comes in waves, keeping busy normally helps until the hunger passes. When to eat: Breakfast/Intermittent Fasting: FAD utilizes the benefits of intermittent fasting to help you become fat adapted. Most days do not consist of a normal breakfast, but instead utilize fat to fuel your morning. On days without breakfast, you have 4 options: If you are typically not hungry in the mornings, drink water. If you are hungry in the mornings drink 1 of the following: Keto/OS, Keto Kreme and coffee/tea, or Fat coffee/tea. Lunch and Dinner: Eat until you are not hungry. Starting off, it may seem like a lot of food, we can adjust later if needed. Lunch should be between 12pm and 2 pm. Dinner before 8 pm. Drink only water, decaffeinated tea/coffee after 9pm. Alcohol: Opt out if possible. A glass of red wine or a low carb beer or whiskey isn t going to be that detrimental. Stay away from sugary ciders, sugary mixed drinks, and sweet wines. Move: Exercise: Morning exercise for 30 minutes or more is optimal. Step goal each day of 10,000 steps. If not working with personal trainer or boot camp program, at home and gym options guides are available. Avoid being stationary: Different occupations have different physical demands. If your job doesn t create much physical activity throughout your day, try to find time to incorporate some. If it is getting up from your desk every hour and doing 10 air squats, it will help. You are not looking to break a sweat, but getting your blood flowing every hour will help you lower insulin levels. Stress Sleep: Get it!!! Aim for 8 hours per night. Find time: Find time for you. Adding 10 minutes (or more) in the morning to focus on you is important. If it is taking a walk to focus on your daily goals or listening to your favorite pod cast, find something that you feel good about doing that has a positive impact on your life. 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 3

4 Supplements (Optional/Optimal): The FAD utilizes products from the PRUVIT product line. Keto//OS and MAX both contain Exogenous Ketones. They both will raise your blood ketone levels enough that you will be in ketosis in less than 59 minutes. Keto KREME contains high quality fats and MCT s that taste great in coffee and tea. They do not contain ketone bodies, but the ingredients promote your body to make its own ketones, all without breaking a fast. ALL SUPPLEMENTS are OPTIONAL. They are a great tool to help give you energy and satiety. Adding 1 or all 3 will help you transition into a fat burner easier, but the goal is to get you into fat burning mode without their use. Apple Cider Vinegar: 2 tsp. of apple cider vinegar mixed with water at night can help lower your fasted blood sugar in the morning. WEEKLY MEAL PLAN: The weekly meal plan is a starting point for the FAD. You may alter meals and create your own recipes. You have to follow the FAD food plate and the timing between meals in order for the plan to work. You can alter when your Lunch and Dinners are but it is important to eat all of your meals in an 8 hour window. Find the recipe for FAT Coffee on the very last page! Measure your success: Measure the circumference of your hips, belly, and shoulders to start. Take pictures from the front and side. If you have an accurate way to measure body fat, do so. Weigh yourself. Although I do not personally like the scale, most people want to know what their starting weight is. The goal of the FAD is a reduction in fat and increase in muscle. Your weight loss may start slow or even not at all in the beginning. However, your body fat will start to decrease from the start of the program. GET THOSE MEASUREMENTS AND PICTURES!!! They will show you your success better than the scale. Monday: Breakfast: 2 Cups of coffee with Keto Kreme or fat coffee Lunch: Tuna Salad Rolls 4oz. tuna (in water) 2 Tbsp. Paleo Mayo 1 sliced Egg 1 Tbsp. chopped Pickle 1 Cup chopped spinach Mix all ingredients together and roll in Romaine hearts Dinner: Steak Salad 2 cups salad (mix of baby spinach and romaine) Grilled Flank steak (6 oz. cooked) sliced over salad ¼ cup Shredded full fat cheese. Tuesday: Breakfast: 2 Cups of coffee with Keto Kreme or fat coffee Lunch: (Between 12pm and 2 pm) Eggs and Spinach 3 eggs scrambled 3 cups spinach (scrambled in with eggs) Dinner: Taco Salad 6 to 8 oz. cooked ground turkey Taco seasoning (no sugar added) 2 cups spinach ¼ cup full fat shredded cheese Top with 1 tablespoon of sour cream and ¼ cup guacamole 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 4

5 Wednesday: Breakfast 2 Cups of coffee with Keto Kreme Lunch: Greek Salad 2 cups chopped Romaine 1 Cup Chopped Kale 2 Tbsp. chopped olives 4 oz. cooked chicken breast ½ oz. feta cheese ½ teaspoon minced garlic 1 Tbsp. extra virgin olive oil 1 Tbsp. lemon juice Dinner: Grilled Ribeye 6 oz. 6 Spears Asparagus sautéed in 1 Tbsp. butter and salted ½ of sliced avocado Thursday: Breakfast 2 Cups of coffee with Keto Kreme or fat coffee Lunch: Cobb Salad 4 oz. grilled chicken breast 2 cups romaine 1 cup kale 1 hardboiled egg sliced 2 pieces bacon crumbled 2 Tbsp. Ranch Dinner: Turkey Burger Top with 1 slice of full fat cheese 2 slices of bacon ½ avocado 1 cup of broccoli sautéed in butter Friday Breakfast 2 Cups of coffee with Keto Kreme or fat coffee Lunch: 3 eggs scrambled 3 cups spinach (scrambled in with eggs) Dinner: Low carb pizza!! (Recipe on separate page. SO GOOD and easy to make!) Saturday Breakfast: 2 Cups of coffee with Keto Kreme OR: 2 Eggs scrambled 1 cup chopped spinach ¼ cup of full fat cheese ¼ sliced avocado Lunch: Salami Roll ups w/ cream cheese Side salad Dinner: Burgers with full fat cheese, wrapped in romaine topped with: 3 pickles 1 Tbsp. paleo mayo Side Salad: 1 cup of mixed baby spinach and kale 1 Tbsp. dressing of your choice (Olive oil and Vinegar are a great choice) 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 5

6 Sunday Breakfast 2 Cups of coffee with Keto Kreme OR: 2 egg omelet with ¼ cup full fat cheese 1 cup chopped spinach 2 pieces of bacon Lunch: Tuna Salad Rolls 4oz. tuna (in water) 2 Tbsp. Paleo Mayo 1 sliced Egg 1 Tbsp. chopped Pickle 1 Cup chopped spinach Mix all ingredients together and roll in Romaine hearts Dinner: Steak with broccoli 6 to 8 oz. of grilled steak 1 cup of broccoli sautéed in butter and salted. Repeat until optimal body composition is achieved. Maintain optimal body composition by intermittent fasting most of the time. Other meal ideas: Chicken & Cheese: Eggs and Cauliflower: Smoked Salmon: salted butter 5oz. to 8oz. of chicken breast (cooked) 1 Slice full fat cheese 2 slices of bacon ½ avocado 1 cup broccoli sautéed in butter and salted 3 or 4 eggs 2 cups chopped cauliflower sautéed in butter and ½ avocado 6oz. to 8oz. smoked, baked, or grilled salmon 1 cup of chopped cauliflower sautéed in 1Tbsp. of 1 avocado Spaghetti Squash: 1 ½ cups cooked spaghetti squash ¼ cup yellow onion chopped 1 Tbsp. of olive oil 1 small clove garlic ¼ cup low sugar spaghetti sauce 8 oz. crumbled cooked Italian sausage or cooked ground beef. 1 Tbsp. Parmesan cheese Salt and pepper to taste Sauté onion and garlic in olive oil until they are translucent. Add spaghetti squash, spaghetti sauce, and meat and cook for 2-3 mins. Top with parmesan cheese and salt and pepper. Keto Friendly snacks/desserts (Theses should only be eaten in moderation on some days, not every day, and only if you have worked out! These should only be eaten during the 6 to 8 hour window.) 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 6

7 Mug Cake: 2 Tbsp. butter 2 Tbsp. stevia 2 Tbsp. almond flour 2 Tbsp. cocoa powder 1 egg 1 package KETO//KREME ½ tsp baking powder ½ tsp vanilla ½ tsp of almond extract Instructions: Melt butter in microwavable mug for 30 seconds. Add all ingredients and mix very well. Microwave for seconds on high. Let cool one minute and dive in with your favorite spoon! Fat Bombs: Makes 12 fat bombs ½ cup peanut butter ½ cup unrefined coconut oil 2 Tbsp. cocoa powder 3 Tbsp. heavy whipping cream 2 Tbsp. stevia 1 package of Swiss Cocoa KETO//OS ½ tsp. vanilla 1 pinch salt Instructions: Combine peanut butter and coconut oil in small sauce pan. Melt on low heat. Add all other ingredients and mix well. Pour into silicon mold and freeze for minutes. Pop them out and enjoy! FAT COFFEE: 2 cups brewed coffee 1-2 Tbsp. of unsalted butter or ghee (No margarine or butter substitutes) 1 tsp to 1 Tbsp. coconut oil or MCT oil (Start with 1tsp. and slowly work up to 1 Tbsp. Use a blender and blend ingredients together. DON T STIR; You will end up with an oil slick on top. You may sweeten it with liquid Stevia if needed. *The information contained in the FAD (Fat Adapted Diet) is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available in the FAD (Fat Adapted Diet) is for general information purposes only. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ IN THIS DOCUMENT! 9/12/2017 Fat Adapted Diet *Medical Disclaimer on last page Page 7