Do not worry about counting the calories though, if you follow your macros your calories will be in line as well because:

1 g fat = 9 calories
1 g protein = 4 calories
1 g carbs = 4 calories

*If you follow these macros and my advice, you could expect to reach your goal weight of:
140 lbs. by June 13, 2021
64 kg by June 13, 2021
*This is just an estimate, not a guarantee

You can choose how you want to start; you can either dive in and start tracking all of your macros right out of the gate
or you can get on my 4-week starter plan where you wade in and focus on one macro at a time.

Option 1: Dive in
Keep your carbs under 20 g net carbs.
Protein is paramount and I want you to consider it a goal; it is required that you eat all of your protein a
day split evenly into 3 meals but if that is too much at first you may work your way up to it.
Space your meals out by at least 4 hours and no snacking
The fat macro is a limit but to be healthy I don’t want you to go too low either – eat within 10 grams of your fat macro;
fat is necessary for your gall bladder, hormone production and fat soluble vitamin absorption

Option 2: Wade in
Week 1 – Don’t worry about all of your macros, just focus on eating less than 20 g of total carbs a day.
Week 2 – Now eat less than 20 g of net carbs a day and be sure to eat your protein split evenly though out
your 3 meals a day.
Week 3 – Now that you have the hang of counting your carbs and protein I want to you to start making sure
that your fat macros stays below your limit.
Week 4 – Now your goal is to eat 2- 3 meals a day with your protein split evenly per meal, eat within 10 grams of
your fat macro while keeping your carbs under 20 g a day.
Space your meals out by at least 4 hours and no snacking

If you don’t already have one you will need to buy a digital food scale you can find them for $10 – $20 and you will need
to weigh all of your food and enter it into your food tracker before you eat it.

When you Mind Your Macros it isn’t just about following the personalized nutrition guideline that I designed for you it’s
also about meal timing (no snacking!) and quality of food as well.

I encourage my clients to embrace a paleo-keto lifestyle which is a low carb, ketogenic, real food diet.

To be the healthiest person that you can be some things have to change and that starts with:

No grains
No fruit
No snacking
No low carb junk food like Atkins or Quest bars
No recreated, low carb bread, pasta, rice or sweets
No processed food
No alcohol (beer, wine or liquor)

Things that can slow or stall weight loss so be careful with:
Dairy (that includes butter but not ghee)
Nuts (that includes peanut and almond butter but not unsweetened almond or cashew milk)

Since I don’t encourage processed food you really shouldn’t encounter a lot of artificial sweeteners but you can have
liquid stevia since it is not man made and in its liquid form naturally has zero carbs.

I know this is a huge list of things to give up and I listed them in the order of importance because if you understand
these should be a goal and if you are trying to work towards it you are already making progress.

What you should be eating:

Meat:
While you are in weight loss mode your meals should revolve around leaner cuts of meat: chicken, turkey, shrimp, tuna,
fish, lean cuts of beef and lean ground/ minced meat

Healthy Fats:
Then add healthy fats like avocado, coconut, olive, avocado oil and ghee also fatty fish like salmon can help you in both the
protein and fat macro. Do not go more than 10 g of fat below your fat macro, your body needs dietary fat for hormone
production, vitamin absorption and for your gall bladder.

Carbs from vegetables:
When deciding what vegetable to eat it’s helpful to think of carbs as your currency, when you only have 20 carbs to
spend make your decisions wisely. You should stick to green vegetables (except peas and Brussels sprouts) and stay away
from corn and carrots – they are too expensive… carb-wise that is.

At the store:
Everyone has a different budget for food so I’m not expecting you to spend outside your means but make the best
choices that your pocketbook allows. I encourage you to eat organic vegetables, buy free range chicken, grass fed beef
wild caught seafood and eggs from free range chickens,
good quality fats like olive oil, coconut oil and butter from grass fed cows. Remember, Shop The Perimeter!

Exercise:
If you already are exercising you do not need to stop or adjust, just be aware that while your body moves from running
on glucose to running off of fat in ketosis that you may notice a decrease in endurance and stamina – do not get discouraged
this is only temporary while your body learns how to run efficiently on ketones and it should only last around 2 weeks.
It is VERY important that you get in 2,500 mg of sodium no more than 30 minutes before you work out; if you don’t you
will feel exhausted, dizzy and nauseous and may think this diet isn’t for you – it’s not diet it’s your electrolytes please go over the
Intro to Keto document

If you do not currently exercise do not start until you have been following your macros for 2 weeks straight, then when you do
start be sure to get 2,500 mg of sodium in no more than 30 minutes before you work out.

After 6 weeks in ketosis:

Maintenance Day: after you have successfully finished 6 weeks in ketosis I want you to schedule a day to eat at
a caloric maintenance or in other words not at a deficit. This is so your body won’t adapt to the lower calorie
intake as the standard and could potentially help you avoid a plateau.
Based on your body and your basal metabolic rate (BMR) your Maintenance Day macros are:
111 g Protein 152 g Fat #REF! g Carbs that equals

This is not an excuse to eat junk food, high calories or to cheat on your diet – it is a controlled burn, I want to to increase your fat
macro only while keeping your protein and carbs in check.

Intermittent Fasting: After 4 weeks of being in ketosis you will almost be fully “keto adapted” that means
your body is almost fully adapted to running on ketones for energy, they entire process takes 6 weeks
At this point you will notice that it is easier and easier to go without food for longer periods and if you so
wish you may try Intermittent Fasting (IF) at this time. When you IF you fast (you can have unlimited water, tea,
black coffee) for at least 12 hours and then eat 2 meals (splitting your macros in half) in the remaining time window.
I eat dinner at 4:00 and then I eat breakfast around 10:00 am – making my IF an 18:6 split, I fast
for 18 hours and then eat 2 meals in the 6-hour window remaining. But that is what works for me
you will need to figure out when you like to eat and when it is easiest for you to fast