Ep. 61 The 4 Steps For Keto Success
Aug 31, 2022
Want to get the best results with keto? Here are the 4 steps you need to follow to succeed with the ketogenic diet.
I started keto in 2015 and since then, I’ve learned a thing or two about how to get the best results.
There are 4 Steps you need to take to be successful on keto.
These steps are tried and tested not only on me but on hundreds of women I’ve worked with over the years as a Holistic Clean Keto Nutritionist.
These are the steps that my signature weight loss program, BSB Tribe takes you through.
BSB Tribe is currently open so if you’re ready to implement these steps with the guidance of a Holistic Clean Keto Nutritionist, sign up here.
Let’s go over the steps.
Step 1- Personalize Your Food Plan
The very first step you need to take to succeed on keto is pretty obvious but so often misunderstood by women; Personalizing Your Food Plan.
If what you eat isn’t personalized to your body, health situation, goals, and lifestyle, it will be a. Hard to stick to b. Hard to see and maintain results c. dreadful and restrictive.
Personalizing your food plan on keto means figuring out what exactly you want to eat, how many carbs your body can handle, and what type of keto foods your body does well vs causes inflammation and weight loss stalls.
This is the #1 Step I have my clients go through inside BSB Tribe because it sets up the basis of your entire weight loss journey with keto.
In this step we cover:
- What to eat for long-term fat loss
- The different ways of eating that help your body use its fat for fuel
- How to find your carb threshold
- How to read labels, grocery shop, meal prep, calculate your macros, and portion out food
Most women start keto, follow the generic 20g of NET carbs approach, limit protein, overdo it on the fat and wonder why they aren’t getting results.
This is NOT what a personalized food plan looks like.
To make a personalized food plan on keto, you need to first asses where you are at right now and work on making small changes to get to your goals.
If you’re coming from a SAD diet, going full Clean Keto is going to be difficult for you to maintain.
On the other hand, if you’re used to eating 200g of carbs each day, jumping down to 20g will most likely lead to a dreadful experience with keto, also known as the keto flu which is why so many women claim they feel like crap on keto and quit.
It all starts with your food plan and if you want to be successful on keto, you have to personalize your food plan first.
You can get started with this today when you join BSB Tribe here.
Let’s get to it.
Step 2- Remove Your Health Blocks
Once you’ve personalized your food plan, you know how and what you’re going to be eating, how many carbs your body can handle, and are fueling your body with foods that you love and love back, the next step is removing any health blocks.
Having health blocks will make it difficult for you to lose weight and keep it off, no matter how personalized your food plan is.
Most women have at least one health block but they aren’t aware of it.
You might be experiencing symptoms of a health block, but because you’re so used to said symptom, you think it’s normal and there’s nothing wrong.
But there is something wrong.
Symptoms are your body's way of communicating with you.
Your body is setting off an alarm, trying to get your attention, and ignoring it will only get worse.
What are health blocks?
Things like hormonal issues, gut imbalances, stress, sleep issues, and detoxification problems.
Just because you don't know you have a health block, doesn't mean it's not there. health blocks hide under symptoms such as weight gain, weight loss resistance, bloating, fatigue, IBS, gas, depression, anxiety, and poor sleep to name a few.
I’ve worked with many clients that no idea they had a health block until they joined BSB Tribe and went through Step 2. Once they uncovered and addressed it, weight loss became effortless and they finally felt like their bodies were working with them, not against them.
In this step of my system, I teach you:
- How to regulate all the specific hormones that cause weight loss issues
- How to balance your gut so your body can properly digest and use the food you eat instead of storing it as fat and causing inflammation
- How to manage your stress so you can get out of the survival state that leads to belly fat and a slow metabolism
- How to improve your sleep so that your body can burn fat at night properly
You need to know how to remove each block safely and effectively so your body can return to homeostasis and drop the excess weight it's been holding on to.
Step 3- Manage Your Minds
After you’ve personalized your food plan and removed any health blocks that are interfering with weight loss, it’s time to manage that mental drama.
We all like to pretend like we don’t have mental drama, but we do.
As a human being, living in the 20th century, mental drama is part of the package.
Most women are oblivious to this and spend years yo-yo dieting, restricting and binging, and living with the all-or-nothing mentality, wondering why they can’t have more “willpower” or “motivation” to “stick to it.”
Willpower and motivation have nothing to do with how your brain works on a subconscious level.
See, you’ve developed habits and your brain simply repeats these habits to conserve energy.
After coaching hundreds of women, the biggest roadblock I see them face is their selves.
They struggle with self-sabotaging, emotional eating, an all-or-nothing mentality, and staying on track.
They know what to do, they just struggle with actually following through.
Do you ever:
- Stress eat?
- Eat emotionally?
- Overeat or eat too much at night?
- Self-Sabotage?
- Binge eat?
- Fall off the wagon on weekends?
If so, welcome to the mental drama club. The price of staying in this club is high but there’s no contract so you can leave anytime you want.
It starts with awareness and a choice to change.
Your subconscious habits are like the root of a tree.
You don't see them but they are deeply engrained in your brain.
They are simply habits that the oldest part of your brain (the reptilian) brain stored and repeats on autopilot because you've repeated those behaviors so many times.
The good news is that you can reprogram and rewire your brain to stop sabotaging your weight loss so you can lose weight and keep it off once in for all!
Inside BSB Tribe, we uncover all of the mindset blocks, ones that you might not even know you had, and we will reprogram your brain for weight loss through powerful exercises and coaching so you can get rid of them once in for all.
In this step, I’ll show you:
- How to reprogram and rewire your brain habits for effortless weight loss
- How to end cravings, late-night overeating, emotional eating, or binging.
- How to stay on track on the weekends and stop self-sabotaging behaviors
- How to change your limiting beliefs so you can step into your highest self
Until you remove your mental blocks and reprogram your brain, it will be impossible for you to sustain your weight loss and you will continue the yo-yo diet cycle.
This by far is the most powerful and transformational part of my method and I don’t see any other programs addressing the brain as much as we do inside BSB Tribe.
We’ve had clients who were in their 60s and have never heard of what we teach inside this step even though they own every diet book under the sun.
Step 4- Create Your Lifestyle
Last but not least is Create Your Lifestyle.
The problem with most weight loss programs is that they teach you how to lose weight but they don’t teach you how to maintain it in a way that aligns with your lifestyle.
- What if you don’t want to do keto forever?
- What if you go on a trip?
- Want to enjoy the holidays?
- Go out to eat?
- What if you don’t want to count calories and track macros when you’re 90?
The only way weight loss can be sustainable is if your plan fits in with your desired lifestyle.
Most women treat keto like a diet, thinking that they will lose weight and then go back to their "normal way of eating."
They struggle with staying consistent with keto and making it a long-term sustainable lifestyle.
It’s important to consider this before you even start keto.
In this step, I teach my clients:
- How to maintain the weight they lost
- What is Clean Keto Carb Cycling and how you can use it to create a flexible way of eating
- How to break weight loss stalls when they happen
- How to eat out, travel, handle holidays or events
- How to incorporate cheat days without gaining weight
When it comes to sustainable weight loss, you need to think long-term and have a game plan to keep your weight off.
Maintenance is often harder than the losing phase because most women don’t know how “not to diet” or are always “trying to lose weight.”
If your program isn’t addressing maintenance, don’t be disappointed when (not if) the weight comes back on and then some.
There you have it! The 4 Steps for Keto Success.
Follow these and you will effortlessly lose the weight you want on keto without gaining it back.
If you’re ready to implement these steps with a Nutritionist who has been there and helped hundreds of women like you get results, I would be honored to be your coach inside my Holistic Clean Keto Program, BSB Tribe.
The doors are open now so you can join today and get started with these steps right away.
All you need to do is go to www.bsbtribe.com/join to enroll.
Once you sign up, head on over to our private community group to introduce yourself, and let me know a little bit about yourself and what step you’re most excited to dive into!
I can’t wait to meet you and help you reach your weight loss goals!
