KETO101 - The 15-Day Keto Crash Course
Day 1: Intro to Keto
To start off this right, we will be providing information on what the keto diet is, what it requires, and how to start it. Â
What is Keto Diet?
The Keto Diet (short for Ketogenic Diet) consists of 70% fat, 25% protein, and 5% carbs. Â You generally want to keep your carbs at 20 grams max, but if you are starting out, make sure to keep your carb intake at 30 grams or lower.
Fun Facts
- Ketosis burns fat, instead of sugar
- Keto helps with weight loss!
- Keto helps lower glucose and insulin levels
- Keto helps reduce cravings (no more junk food!)
- 75% of Americans are not consuming enough vegetables, fruits, or healthy oils
- The American Diet consists of lots of sugar, sodium, and calories (yuck!)
- What’s cool about keto is you can eat delicious, rich foods that satisfy your cravings (the way sugar NEVER can)
Obstacles
- It’s tough sticking with this habit (no carbs?!)
- Giving up sugar
How Should I Start?
✓ Your shopping list should have:
- Low carb vegetables
- Grass-fed meats
- Seafood
- Avocados
- Cheese
- Eggs
- Nuts and Seeds
✓ Avoid these foods:
- TRANSFATS (ex. Fried food)
- Grains (quinoa, wheat, beans and legumes)
✓ Set up positive reinforcements (ex. Have an accountability buddy)
✓ Exercising leisurely is recommended (low-intensity workouts)
✓ If you want to increase intensity in workouts, we recommend taking our MCT and BHB oils to give you the boost of energy
Challenge #1:
Go for a brisk 30-minute walk!
Don't Forget Your Resources:
Congrats on finishing Day 1 of your keto journey! You can join our Facebook community (@Keto Diet). Make sure to keep us updated by following our Instagram (@fitorufit) and using the hashtag #Fitoru.
See you on Day 3!
If you need to contact us with questions, feedback, testimonial or a suggestion, please send an email to info@fitoru.com. All emails are typically responded to within 24 to 48 hours, except weekends and holidays. For all other correspondence:
Company Contact Information
Phone: +1-888-825-9321
