(30 Day Weight Loss & Increased Fitness Program)
If you know what it is like to be successful losing weight and then put it all back on again, then you know how painful that feeling is.
The reason that I have decided to put this challenge together is for a huge number of reasons.
1. Initial Weight Loss
2. Sustained Weight Loss
3. Increased Energy Levels
4. Help fight against disease
5. Improved Health & Wellbeing
I am doing this challenge for all the above reasons for myself and I want to help you to do the same.
Initially, we are going to look at a 30-Day Challenge to get us started and then use it to create a better and healthier lifestyle for a disease-free future.
This journey is going to be super simple to follow and will not leave you feeling hungry. I will share with you some top tips for a better way of eating and exercising which will fit conveniently into your life.
To be successful I need you to be open-minded and think about a goal weight for the end of the 30 days. I also find that if I concentrate more on fitting into a particular outfit gives me an increased motivation.
Therefore, the first thing I need you to write down is: –
1. Weight Loss Goal
2. Why? (Motivation goal)
Once you have decided what this looks like put this somewhere that you are going to see regularly. Example Fridge.
What Is The Paleo – Ketogenic Diet?
Many people know what a paleo diet is, and some know about a ketogenic diet, but many have not heard of the two together.
I now want to share with you why doing a combined way of eating is a better idea.
Focus on Nutrient Dense Foods
Advocates the elimination of Processed Foods, Trans Fats, Artificial Sweeteners
Eliminates Dairy, Soy and Gluten
Holistic Focus on Physical and Mental Health, Promoting Mediation, Stress reduction, improved sleep.
Focus On Ketones and Macronutrient Percentages
Proven weight loss and endurance benefits
Moderate Protein, High Fats, Low Carbohydrates, Ketosis state
Benefits with PCOS, Neurodegenerative diseases and epilepsy
Allows dairy, soy, trans fats and some processed foods
Ideal for individuals with prediabetes.
PALEO KETOGENIC DIET COMBINATION
Increased Weight Loss and sustained weigh loss
Highly protective against disease and infection associated with Western Lifestyles.
Eliminates refined carbohydrates such as flour and sugar
Emphasis on real whole foods
Reduces insulin levels and fat storage.
Rich In Micronutrients
Low Chemical and Toxic Burden
Please find a list of the foods you can eat and the ones you need to avoid.
Cook with Saturated Fats – Lard, Butter of Coconut Oil
Cold Pressed Oils – Good for salads and dressings
Trans Fats – Margarine and Spreads (NOT ALLOWED)
Meat – Grass Fed
Wild Caught Fish
Non-Starchy Vegetables – Those grown above ground level
Leafy Greens – Kale, Lettuce, Spinach
Cruciferous – Pak Choi, Broccoli, Brussel Sprouts, Cauliflower, Cabbage
Nightshades – Asparagus, Aubergines, Eggplants, Peppers, Tomatoes
Root Vegetables – Potatoes, Turnips, Parsnips, Carrots (NOT ALLOWED)
NUTS AND BERRIES
High Carbohydrate Fruits – Banana, Raisins, Mango, Pineapple (NOT ALLOWED)
High Carbohydrate Nuts – Cashews, Almonds, Nut Butters, Coated Nuts (NOT ALLOWED)
EGGS – Great source of micronutrients and fats
Foods To Avoid
You can also find more information here https://health-huddle.com/what-is-the-paleo-ketogenic-diet/
What Is Intermittent Fasting?
Fasting is merely an amount of time in which we do not eat. The average person naturally used to fast for 12 hours Example 7pm Dinner until 7am Breakfast. This is where the word “break fast” came about as it was the first meal of the day after fasting.
Our body is usually either in a state of fasting or a state of feeding. Therefore, if we can extend the length of fasting, we are more likely to burn more energy. One of the more popular ways to fast is a “16 to 8”. Sixteen hours in which to fast and 8 hours for your eating window. Some people such as I, have chosen to do a 23/24 hour fast which is literally eating one meal per day. Obviously, you can extend these fasts to a 48-hour fast providing you are safe.
The main point of intermittent fasting is that you do not need to do this daily but 2 to 3 times per week as an average. I would recommend you start on 1 to 2 days at a shorter period and then build up depending on what suits you and your lifestyle as it needs to be something that fits in with you to be successful. My fasting is 5 days per week, and this suits my lifestyle. The most popular way to fast is to do this intermittently every other day and preferably a minimum of 18 hours fasting with a 6-hour eating window.
The benefits of intermittent fasting are huge and fit well with the PK Diet.
Increase in Fat Burning Hormone – This means that we have a greater ability of controlling hunger and stops craving.
Decrease in Stress Hormone – Enables us to burn more belly fat.
Increased Brain Function – Allows us to gain better memory and concentration.
Boost in Metabolism and Energy
Reduced Risk in Diabetes and easing of symptoms
In men it increases testosterone.
Increased Insulin Sensitivity – Allows us to eat more and stay slim.
Decreased Inflammation – Enables our joints to heal better and feel better
Rapid Cleansing and Renewal – At a cellular level
Increased Growth Hormone – Helps Ageing Process
See full details https://health-huddle.com/intermittent-fasting-10-x-health-benefits/
To be successful for the 30 days there are a few things that you need to think about before you get started.
Empty your cupboards of all the foods that you need to avoid. It is important that you do NOT stray off the foods you are allowed and be tempted by the foods that you cannot have.
Think about the days you are going to Intermittent Fast and for how long. Write down and stick to the plan.
Stock up with food you can eat weekly – Fresh and nutrient rich
Weigh yourself and check your ketone levels – write down results weekly thereafter. I suggest you invest in a good weighing scales that records body fat, water, muscle. Ketone strips to ensure you are in ketosis. You can buy these relatively cheaply from places such as Amazon.
Drink Plenty of Water
Sleep regularly 6 to 8 hours every day
Exercising is an important part of this diet to be successful. Mixing up your routines to include
Stretch and flexibility Training
Breathing techniques – yoga – meditation
Plan your workouts and for how long you will be exercising.
During the switch from burning sugar and starch to fat and fibre you might experience an unpleasant window which could last up to 2 weeks. This is called the “Metabolic Inflexibility” where we are not burning carbohydrates nor efficiently burning fats. Basically, this is the crossroads of our hormones.
It is important that at this stage you do not give into the addictive cheap carbohydrates and persevere through. This is important for you and in the long term you will feel great and full of energy.
At this time, you might feel
On top of these feeling you might also feel the following due to the fasting.
These can all be easily fixed providing that you stick with the eating plan and should last no longer than 2 weeks. However, if these symptoms continue then it is important to consult your doctor.
As always, I will be here to help and guide you along this journey. Keep asking questions and for my advice.
I hope that you will look to do this challenge not just to lose weight but to also gain huge health and fitness benefits.
This is a lifestyle that you can sustain for an exceptionally long time with huge benefits for you. I found that this challenge can also be used as a kick start to get you ready for something special that might be happening in your life such as a Special Occasion, Christmas, or a Holiday.
Let’s, get started!
Set your goal
Clear your cupboards
Plan your exercise
If you need any further help or if you have any further questions, then please feel free to comment below.