11 Tips To Dial In Your Plan Now!

This might not be what you’re expecting, because I am not going to share the secrets to losing 30lbs in 30 days, or how to cut all your belly fat in time for summer. You know we don’t roll that way! Quick fix solutions are… well… never solutions. They’re either band aids on a bigger problem or can drive worse issues to develop. What I do want to talk about is ways that you can assess your current protocol and identify steps that could help you get dialed in on your health and fitness goals. 

We have eleven tips here, your traditional Top 10 List and a bonus, that in action consistently can allow you to say “I am doing everything that I can.” The important thing is to consider each item here and ask yourself:

• Am I honestly being consistent in this action right now?
• Do I feel I can manage this if I am not?
• Do I think this will be helpful for me and how will I measure that result?

So let’s get into them! (With some helpful links to our relevant blog content too!)

1. Track Your Food Properly - This means using a kitchen scale & tracking tool, not eyeballing. We often underestimate when we go by sight or memory. 
2. Set Targets For Macros AND Calories - If your goal is weight loss, identify your target calorie deficit. If you’re trying to gain weight, target your surplus. Macro targets support ketosis and identifying what ratios give you better satiation. 
3. Count Total Not Net Carbs - Let’s be honest, Net Carb tracking is marketing magic to give the illusion of “zero carb” foods. The truth is we do see some impact from all things we put into our bodies, whether it is a blood sugar response or just the items calories. Total carb counting keeps us honest to this!
4. Meal Prep - Dialing in can feel stressful and time consuming, meal prepping saves you time overall and reduces decision fatigue through out the week when it comes to food choices. 
5. Hydration and Electrolytes - On a dialed in ketogenic diet, staying properly hydrated is essential. This does not just mean enough water, but proper electrolyte supplementation. 
6. Up Your Steps - Plain and simple. If you don’t have a step goal already, set one. If you do, bump it up. For example, you don’t have to start at 10k or 20k, but if you’re at 2,000 now, go for 2,500 consistently, then keep going!
7. Add Resistance Training - If you are not lifting weights, or doing some kind of resistance training, like bands or bodyweight routines, get started. A great resource to find workouts that fit your needs and resources is the FitBod app. I definitely recommend it!
8. Get 8 Hours of Sleep - Possibly the hardest challenge on this list but one that can be the biggest game changer. Getting a proper amount of sleep is so key to weight loss and recovery. 
9. Take Pics & Measurements - Seeing your progress in ways that go beyond the scale can be a powerful tool for getting focused and dialed in. You don’t need to share those pics with anyone, but having them for yourself can be important!
10. Set Performance Based Goals, Not Just The Scale - Speaking of the scale, define what dialed in looks like for you in action in more than just weight based goals. Set goals around your consistency with your food plan, your activity level, physical challenges you want to achieve, and even your hydration. Stacking wins in more areas than just one can be very motivating and also help you identify areas that need work. 
11. Get a Coach To Help with Accountability and the Details - Number 11 is a bonus that might be helpful if the first ten items have you feeling a bit overwhelmed or even downright confused about how to get started. A coach can be a great resource for helping you lay out a plan and staying accountable to it! Check out our programs now and let us know if we can help!

You're Gonna Love This Cabbage!

The dish is not only a truly delicious and keto friendly side for any meal, but it evokes some strong sense memories as an East Coast kid growing up with baked beans on the menu a few times a week. The smoky taste of this well caramelized cabbage brings something that I can only define as that almost creamy sweet baked bean magic. Weird comparison? Maybe, but you won’t doubt it when you taste it!

Ingredients:

• 16oz shredded cabbage
• 2oz diced onion
• 4oz raw bacon
• 1/2 tsp Red chili flakes
• 1/2 tsp Black pepper
• 1/2 tsp Smoked paprika
• Salt (to taste)  - Smoked Salt would be best here, snag some from Redmond here!

Recipe Steps:

1. Dice bacon and place in a cold skillet, turn on heat to medium low. 
2. Cook bacon until crispy and the fat is rendered. Stir frequently. 
3. Remove bacon with a slotted spoon. Add cabbage and toss in the rendered bacon fat. Sprinkle the diced onion, red pepper flakes and pepper. Toss to combine. 
4. Cover skillet and cook for 5 min. 
5. Remove cover and let cabbage cook for 5 min without stirring to begin caramelizing. 
6. Stir and continue to cook for an additional 5-10 min based on your desired level of caramelization. 
7. Taste and season with salt if needed. The saltiness of your bacon will determine how much you add. 
8. Serve with a protein or even top with eggs, and enjoy!

Servings and Macros:
Makes 4 Servings (Or two hefty servings!)
Calories: 175
Protein: 11g
Carbs: 8g
Fat: 11g