How To Clean Keto Carb CycleJul 28, 2021
Hello mama friend. Welcome back to the Fit Moms Squad Podcast.
Today we're continuing our series on clean keto carb cycling, and in today's episode, I'm going to talk about How to Clean Keto Carb Cycle.
I'm going to give you three steps to getting started with this way of eating.
If you have not listened to the last couple of episodes in this series, episode 44 talked about What is Clean Keto Carb Cycling and episode 45 talks about the Reasons You Should Clean Keto Carb Cycle.
I highly recommend that you listen to that before you listen to this one, that will give you more context of what I'm talking about today, but if you have listened to those, then in today's episode I am going to share with you how to get started.
Now obviously this isn't going to go into detail because it's a lot. It's a big process, very personalized and customized which is why I'm launching a new program called the CKCC Blueprint, which is going to teach you how to clean keto carb cycle; how to eat more carbs while burning more fat because who doesn't want that!
If you're interested in that, the waitlist is still open, it will be closing down in a few weeks, and we do have over 140 Women on there right now, I will be only accepting 30 women into the founding member program.
As far as this episode goes, I'm just going to walk you through, if you were just randomly curious about, okay, how would I even get started with this? If I am curious about this way of eating, What would be the steps that I would have to take so that I can know whether or not this is something that I want to do.
This is what you need to do before you start carb cycling. There are three steps to get started with clean keto carb cycling.
Step 1- Get Fat Adapted
What does it mean to get fat adapted?
This is where your body knows how to burn fat for fuel instead of sugar.
We're all naturally sugar burners.
Our body prefers glucose because it's easy and it's efficient.
If there is glucose in your system, your body will use that for fuel first.
Your body will use glucose first, fat second and then protein is going to be very last because protein is the queen to our bodies.
What we want to do is make sure that our body knows how to use fat for fuel, so if you're able to produce ketones in your liver, and use them for energy, you are fat adapted.
Another thing to consider is whether or not you're fat-adapted or not, are you able to switch from burning glucose to fat to glucose when need be?
How do you get fat adapted?
To get fat-adapted, you would have to follow a Keto way of eating for at least 90 days, with minimal cheats, in my opinion.
Now if you're super athletic, you could get fat adapted quicker. If you are very very low carb, almost carnivore, you could get fat adapted faster. Incorporating fasting, so your body can learn how to tap into your fat stores' fasting is considered a fasting-mimicking diet so both of those work to get you fat adapted.
How do you know if your fat-adapted? I teach my clients inside BSB Tribe that the only way to really know anything is to test.
We need the data. We need to measure, so technically there's really no way to know unless you are checking your ketones with a blood meter also checking your glucose levels.
Doing those, side by side to see the data to see if your body is actually producing those ketones in your liver.
Step 2- Choose your schedule
The first thing you want to ask yourself is why are you wanting to eat this way?
If you're interested in carb cycling, there's a reason why. That reason is gonna depend on your schedule and how you do it. That's what you'll find when you join the CKCC Blueprint Program.
Women are going to be doing it for different reasons with different schedules because weight loss is not a one-size-fits-all.
Here are some different reasons why someone would carb cycle:
- To have better workouts
- You want easier periods
- Seasonal Carb Cycling
- You want to wean off of keto
- You want to break a stall
- You are struggling with adrenal issues
- High cortisol
There are so many reasons that you would carb cycle, but your reason is going to determine your schedule.
Your answer is going to determine your schedule so carb cycling, you can arrange to do it from a weekly occurrence to seasonally to quarterly, or as a temporary thing, based on your health circumstances, and you have to figure this out before you move on to the next step, because if you don't know your schedule, then you're not going to be able to move forward.
If you don't know why you want to do this, then you're not going to know how to do it.
Once you figure that out, once you've become fat-adapted, once you determine your schedule based on your goal of why you're doing this in the first place, then you want to figure out your macros and your food plan.
Step 3- Your Macros and Food Plan
- Your macros are going to depend on many factors;
- What are your current keto or general macros?
- How active are you?
- How sensitive are you to carbs?
- How much weight do you have to lose?
- Are you in maintenance?
I will say that I will teach you how to calculate your macros for all these reasons inside the program, obviously, I don't have enough time to get into how to calculate the keto carb cycling macros in the podcast episode.
That's kind of hard to do because there are numbers and math involved so just know when you join that program, you will learn how to do that, but macros are important at the beginning for this because you need to find you're going to find that number; your carb threshold of how many carbs you can get away with while still having a normal blood sugar, while still losing weight, or maintaining weight and all those things.
I know I don't preach macros, my program BSB Tribe actually teaches women how to lose weight without obsessing over macros and calories but when it comes to clean keto carb cycling, macros are involved.
The point of it is for you to discover yours, and then play around with them and then get to the point where you already can eyeball the food and you know how much you can eat and get away with, so you no longer have to track.
I've been doing this for over half a year now and I don't even track anymore when I carb cycle.
As far as your food plan goes, that's gonna depend on many other factors such as:
- What do you enjoy?
- What foods don't sit well with you?
- How do you feel after eating starchy vegetables?
- Do you have any food intolerances or allergies?
Those are the three steps to starting clean keto carb cycling. Step 1- Get Fat Adapted. Step 2- Choose Your Schedule. Step 3- Your Macros and Food Plan.
I want to remind you that I am creating a new program, it is not launched yet, it is not even created yet and I'm looking for 30 women that are interested in this, and then want to go through it with me, I will be creating it alongside you, to teach you how to eat more carbs, while burning more fat.
Join the waitlist here: https://bsbtribe.mykajabi.com/ckcc
Apply for Weight Loss Coaching: https://bit.ly/31N7JrB
Learn About Clean Keto Carb Cycling: https://cleanketocarbcycling.com/
Follow me on Instagram: https://www.instagram.com/bsbtribe/
Get the podcast show notes and more here: https://www.bsbtribe.com/podcast
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