Exactly How I Manage my Keto Diet - Jacks Low Carb Journey Episode - 18

If you like this video please check out my podcast at http://www.tspc.co and full playlist for this series is at http://bit.ly/lowcarbjack

Today I discuss the exact process I use in staying on a true healthy keto diet.

Progress as of today....
~ Weight on the 20th of Sept. – 223.8 - my last video in this series
~ Weight as of this morning 23rd of September – 222.6
~ Total body weight and percentage since Aug 12 (40 days) 23.2 pounds – 9.88% of starting weight
~ By plan - Original target for 223 was Oct. 13th, 20 days ahead of plan.

How I Run My Keto Diet Step by Step

1. Calculate Body Fat and Get a Starting Weight for Body Fat I use this tool - http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

2. Calculate Macros and adjust to 15-25% deficit. I use this tool. https://www.ruled.me/keto-calculator/ and I run at a 20% deficit

3. Choose and install an app, I use this one - https://apps.apple.com/us/app/keto-diet-tracker/id1169054597

4. Don’t trust the apps calculations for your macros adjust them according to step two. Mine gave me 27 carbs, I dropped it to 20 and pushed fat to up to compensate. My actual macros at 5’11’ and 223 are 1901 Calories, 156 grams fat, 20 grams net carbs, 105 grams protein.

5. Use the app to pre plan your meals, not just to record them. Adjust to get your macros as close as you can, keep your calories to + or - 50 if possible.

6. Try to eat two meals a day if you can make it work, no snacks. You only think this is hard, it really isn’t.

7. Alcohol if you are gonna do it, 1 drink, 1 night a week, 2 in 2 nights maximum. Don’t do back to back nights. You can drink in moderation once you are at weight.

8. Exercise as you see fit but walk every day. Strive for a total of 2 miles minimum. Weight lifting of any kind is great for stress relief. You can’t exercise yourself thin, 80-90% of weight is diet only 10-15% if exercise.

9. Daily weight is to add accountability and get in touch with your body. True tracking and average daily loss is across 10 days.

10. Set goals based on .25-.5 pounds a day being sustainable over 10-20 day runs. Set goals on the lower end, under promise over achieve.

11. Don’t punish yourself for falling off the wagon, just get back on. Don’t cut back on food, add a mile of walking if you feel the need but stick to the plan and trust the system.

12. The mental game is everything, constant positive dialog about everything is key. Talk to yourself about what you are doing, why and how great it really is. Be excited for what you can eat, not depressed about what you can’t.

Lastly here is how alcohol effects a keto diet, sorry it is science you can't change it, https://www.youtube.com/watch?v=YGM7g_3U9nQ