Home > Option 1: The Fast Track Approach
QUICK START GUIDE TO KETO: THE FAST TRACK APPROACH
Phase 1: The Foundations Reset
Phase 1: Foundations Reset Introduction
Scroll down to the “Phase 1 Resources” section to find the resources (including the downloadable plan and recipe guide) for the Foundations Reset.
Lesson 1: Foundations Reset Guidelines
In this lesson, we’re going to be going over the 28-day plan for supporting your nutritional and lifestyle foundations so that you can be as prepared as possible to make a successful transition into ketosis.
Lesson 2: What to Focus on Each Week
In this lesson, we’re going to be discussing how we’re going to tackle supporting each of the foundations on a week-by-week basis during the 28-Day Foundations Reset.
Lesson 3: How to Tell When You're Ready for Keto
In this lesson, we’re going to be reviewing the Self-Assessment, which you can find in the Foundations Reset downloadable guide, to help you determine whether you’re ready to transition into full keto or if you should continue in the Foundations Reset phase longer (there is no shame in doing so!).
Phase 1 Foundations Reset Resources
28-Day Foundations Reset Materials
Pre-Reset & Pre-Keto Measurements
Taking stock of where you are personally starting and keeping track along the way can help keep you mo5vated and provide validation for when you look back and see how far you’ve come. Let’s do this!
Food & Mood Journal
Keeping track of what you’re eating and how you’re feeling in relation to your meals and snacks, especially during the 28-Day Foundations Reset, can be incredibly helpful in allowing you to tune into your body and understand how it’s responding to the foods you’re eating.
Phase 2: Going Keto
Phase 2: Going Keto Introduction
Scroll down to the “Phase 2 Resources” section to find the resources (including the downloadable plan and recipe guide) for Going Keto.
Lesson 1: Primary Keto Principles
In this lesson, we’re going to be digging into the nitty-gritty of how to do the keto diet.
Lesson 2: Helpful Keto Strategies
In this lesson, we’re going to be discussing some key things to keep in mind as you transition into ketosis to make your life easier and to help you in achieving the results that you’re looking for.
Lesson 3: Intermittent Fasting
In this lesson, we’re going to be covering all things intermittent fasting.
Lesson 4: FAQs & Troubleshooting
In this lesson, we’re going to be reviewing a list of common questions that people ask about keto, many of which will serve as a way to help troubleshoot potential issues as well.
Phase 2 Going Keto Resources
Phase 2 - Going Keto Materials
Keto Charts (Macronutrients)
Keeping track of what you’re eating and how you’re feeling in relation to your meals and snacks, especially during the 28-Day Foundations Reset, can be incredibly helpful in allowing you to tune into your body and understand how it’s responding to the foods you’re eating.
A Guide to Sweeteners on Keto
Navigating sweeteners on keto can be a little tricky, so I’ve created a handout for you to follow.
Ketone Tracking Sheets
As is discussed in the Module 5 videos, each person has a slightly different threshold for how much they need to limit their carbs (and protein) before they are able to get into ketosis.
That’s why it can be helpful to measure the level of ketones your body is producing (using urine strips, a breathalyzer, or a
To help make this process a little easier, I’ve provided a spreadsheet (both in Excel and Numbers format to accommodate both PC and Mac users) that you can download and use for your own ketone tracking.
Measure your ketone levels at the same time each day for
The best time to test is first thing in the morning, right when you wake up.
You can also test again at
Click here to download the Ketone Tracking Sheet in Excel format
Click here to download the Ketone Tracking Sheet in Numbers format
Pre-Keto Measurements
Taking stock of where you are personally starting and keeping track along the way can help keep you motivated and provide validation for when you look back and see how far you’ve come. Let’s do this!
Click here to download the Pre-Reset & Pre-Keto Measurement Sheet
Food & Mood Journal
Keeping track of what you’re eating and how you’re feeling in relation to your meals and snacks, especially during the 28-Day Foundations Reset, can be incredibly helpful in allowing you to tune into your body and understand how it’s responding to the foods you’re eating.
Important Info on Keto and Intermittent Fasting for Women, New Moms, and More
There’s no doubt that your macronutrient ratio needs will vary depending on your stage of life. For example, a breastfeeding mother or a young adult still in their growth phase of life will require more protein and likely more carbs than a middle-aged, sedentary man.
Similarly, intermittent fasting isn’t always appropriate for all stages of life.
That’s why it’s important that you
The following articles provide excellent information about keto and intermittent fasting for different populations:
Here’s What Research Says About Keto While Breastfeeding
Keto for Women: How to Do It Right
Is Low Carb and Keto Safe During Pregnancy?
Intermittent Fasting for Women: Important Information You Need to Know
I especially would like to highlight the following passage from the above article from Precision Nutrition:
Stop intermittent fasting if:
- your menstrual cycle stops or becomes irregular
- you have problems falling asleep or staying asleep
- your hair falls out
- you start to develop dry skin or acne
- you’re noticing you don’t recover from workouts as easily
- your injuries are slow to heal, or you get every bug going around
- your tolerance to stress decreases
- your moods start swinging
- your heart starts going pitter-patter in a weird way
- your interest in romance fizzles (and your lady parts stop appreciating it when it happens)
- your digestion slows down noticeably
- you always seem to feel cold
Fasting is not for everyone
The truth is, some women should not even bother experimenting. Don’t try intermittent fasting if:
- you’re pregnant
- you have a history of disordered eating
- you are chronically stressed
- you don’t sleep well
- you’re new to diet and exercise
Pregnant women have extra energy needs. So if you’re starting a family, fasting is not a good idea.
Ditto if you’re under chronic stress or if you aren’t sleeping well. Your body needs nurturing, not additional stress.
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After reading those articles, you’ll likely see that some women/breastfeeding mothers do great on keto while others definitely require modifications to the diet to feel good and stay healthy.
The bottom line?
We are all bio-individual, meaning there’s no such thing as
At the end of the day, it doesn’t matter what works for someone else – it’s what works for you that’s most important. And of course, always consult a qualified medical professional before engaging in any dietary and/or lifestyle changes, as a practitioner working directly with you can help guide you as to what’s best for your unique body and situation.