Plotting Your Course to a Keto Mind

For generations, we’ve been fed the wrong info about nutrition.

So, if you’re like most of us, you’ve been messing up your brain all your life.

But here’s the good news: you have no idea how much better you could feel if you ate a brain-healthy diet.

So, give it a try! You owe it to yourself to discover what’s possible. Your outlook on life could change in ways you can’t even imagine.

Keto Mind Rules

Let’s focus on three key pillars to guide our food choices and set the stage for our new adventure.

The 3 Pillars for optimum Metabolic brain health are;

• Sustain

• Defend

• Vitalise

Sustain our mind by providing all essential nutrients;

• Add animal foods to your diet because they're packed with nutrients!
  

• Try to steer clear of plant foods that are high in anti-nutrients, like grains and legumes.

Defend your mind by excluding foods that contain damaging ingredients;

• Follow Whole-food Principles

• Steer clear of refined carbs, vegetable oils, and alcohol, as they can trigger inflammation and oxidative stress.

• Avoid high Carbohydrate plant foods like Potatoes, Oats, Bananas, Apples, Corn and Quinoa

• Let’s think about cutting out all the diary products with high sugar and carbs, like milk, skim milk, and yogurt. (Cheese and cream are okay, but make sure they’re low in carbs and sugar.)

Energise your mind by keeping it sharp and healthy, by maintaining a balanced blood glucose and insulin level throughout your life.

* Avoid foods with a lot of refined carbs, like white bread and sugary cereals.

* Limit your intake of dairy protein powders.

* Keep an eye on the amount of carbs you’re eating in fruits and veggies to keep your insulin and glucose levels in check.

Embrace the Whole Food Lifestyle

Whole foods don’t need nutrition labels, so the best nutrition label is no label at all!

So what are Wholefoods then? Well Im glad your asked;

1. Whole foods are natural, single-ingredient foods that come straight from plants or animals.

2. Whole foods are perishable (goods food does have a 12 month use by date)

3. Whole Foods require little to no processing to be safely edible (ie Prepare , chop, cook - Done)

Plotting Your Map

The most efficient way to discover the diet that will work best for you is by following the Modified Diet roadmap.

The Aim of the Modified Diets is do the help stablise the following;

• Reducing glucose and insulin levels can help decrease inflammation and oxidative stress.

• It's also beneficial to cut down on antinutrients and avoid foods that commonly cause sensitivities.

• Focus on including gut-friendly foods that are easy to digest for better overall health.

If it all sounds a little to overwhelming jumping to a new diet and that is freaking you out a bit, we can simply take what ever diet your currently on, and make ONE healthy change at a time.

Just a quick heads up, it might take some time to get the results you’re hoping for, but it’s all about making progress and sticking to the process.

The key is to be consistent and keep working through this list. Trust me, you’ll get there!

• NO Added Sugars

• NO Liquid Calories (ie Smoothies, Sugar Sweetened Drinks, Milk or Fruit Juices)

• NO Grain

• NO Alcohol

• NO Snacking between Meals

• NO Junk Food

• NO Vegetable Oils

• Fasting for 16 Hours each night

Remember! If you choose the one step at a time method, even though every step is good for your health, any one of these alone, may not be sufficient for you to notice improvements in how you feel.

Be patient and keep moving forward at your own pace.

Continue to make healthy changes unit you can really feel a difference.

This is the Start Line

The first step is to find the most enjoyable and healthy diet that supports your mental and physical well-being.

We’ll start with the Modified Diet and see if it works for you. If it does, we might move on to the Modified Keto or Modified Carnivore.

These special elimination diets help us figure out if your symptoms are caused by food or metabolic issues. They’re a quick way to test things out without wasting time on trial and error.

If you feel better on any of the plans, we can explore more details about that path.

Let’s get started! We’ll begin with the Modified Diet and focus on the above list.

Here are our goals for the first two weeks:

* Improve the overall nutritional quality of your diet

* Reduce inflammation by choosing foods that are gentler on your gut, brain, and immune system

* Lower and stabilise your glucose and insulin levels without going into ketosis

* Use this as a two-week metabolic stepping stone to a Modified Ketogenic Diet

* Follow the a Modified Diet for at least six weeks

After six weeks, we’ll reassess your metabolism, mental health, and physical health.

If your blood sugar is stable and in a healthy range, and you’ve noticed improvements in your physical and mental health, you can continue with the Modified Diet or try expanding your food choices to see if you can tolerate a Modified Ketogenic Diet.

Even if you know you want to try a Ketogenic Diet or a Carnivore Diet, it’s best to start with the Modified Wholefoods Diet first.

Jumping into a Ketogenic Diet or Carnivore Diet can be a big shock for your body. Going from 200g of carbohydrates a day to less than 30g can be a big shock.

So starting with less than 100g of carbohydrates is a good way to start.

This is a fantastic metabolic stepping stoning to ultimately achieving your Keto Mind.