KETO How It Works


Start your day with KETO bulletproof COFFEE

No matter if you are following TSC or KETO — if the scale has not budged yet, WATCH THE VIDEO BELOW!  Consider IF your brain fog has lifted, energy increased, clothes fitting loosely? COUNT YOUR BLESSINGS ONE BY ONE and be patient because your body 29365812_1705897392839897_6637808716869533696_nis adjusting to becoming “Fat Adapted”. The Creator of ‘The Shepherd’s Code’, Kristina Wilds said “I keep a journal of what I eat and never count anything other than carbs. Keeping it simple helps. Protein is roughly half your weight or LESS. Too much protein turns to sugar in the body.”  But to get an idea of carb/protein count I used the ap called “Stupid Easy Keto” It is so simple that you can check foods by clicking an icon for carb content, like green beans, tortillas, broccoli…and if you are not tracking, like I did not in the beginning, you may be having too much protein, not enough fat, or too many carbs. Just use until you KNOW what to eat and what to avoid. The KETO APKETO lifestyle keeps your body in ketosis by eating FAT to burn FAT.  Reducing your carb intake to 15-20 net grams per day puts your body into ketosis which is great for diabetics! Carbohydrates turn to sugar and sugar also feeds cancer cells. The KETO lifestyle is one that is high in protein and healthy fats, but low enough in carbohydrates.  We all are uniquely created and therefore, what amount of fat and carbs we require to get into ketosis differs.  The difference between low carb and ketosis.  When a body goes into ketosis, this means there is not enough glucose available to meet energy needs, so the body must metabolize fat for energy, in turn creating molecules known as ketones.  Since ketosis is a necessary component of a ketogenic diet, not all low or reduced carbohydrate diets are ketogenic. The exact amount of carbs that can be consumed while still maintaining ketosis varies depending on the individual.  Watch the video below explaining KETOSIS by a nurse. It is the best explanation ever about how you’re body responds to the Ketogenic diet and why the scale loss can be so frustratingly slow. Do NOT trust the scale, Do NOT compare your results with others. By the way, I tried on those pants that wouldn’t zip a couple of weeks ago…they’re all zippped up now. I feel so much better about not relying on the scale. Don’t panic about the scales, just start thinking how many FAT bubbles you are busting while on the KETO Lifestyle!


Big difference between ketosis and fat adapted. Powerful information. Copy and read.


Important, DON’T trust the scales, watch VIDEO above. 


Listen up all who are age 55+, anyone who is in menopause. How to break a plateau or have KETO work for you at all, this video is true for me.  IMPORTANT not to compare your journey with the rapid scale reductions of those younger than we are. Those opposed to intermittent fasting (I.F.) how old are you? Without I.F. at the age of 66, KETO does NOT work for me. This video gives me HOPE. After my bulletproof coffee in the morning, I am not hungry until 3-4 pm. Great information, I am age 66 and 5’6″. Hysterectomy at age 22, thyroid, adrenals, hormones totally whacked. SW 202, CW 193, GW 145….SLOW LOSS after 3 months doing I.F.  However, I remain CERTAIN that I am definetly healthier, happier doing KETO and I.F. This WOE is necessary for me.


REPEAT watch the video above by a nurse.  WAIT for the WHOOSH – the day you flush lots of water and loose the FAT as stubborn fat cells collapse – GOOD reason to AVOID carbs!


Give yourself “2” years to “be” on KETO – Do NOT compare your results with the rapid loss of others and get discouraged.


Once you are “fat adapted” your body burns fat for energy instead of sugar.  Wait for the weight loss, enjoy the journey.


A whole year of KETO self love.


Three months for a young person vs an older person is different.  Hormones, Adrenals, Thyroid play a huge part in how long it takes to get “fat adapted”.  Listen to the Podcast, by amazing KETO ninja since 2013 lost over 100 lbs of fat.


Take a picture NOW – take a picture in 6 months!

In general, most people can eat 50 to 60 grams of net carbohydrates and maintain ketosis. More active people can generally eat more carbohydrates, while those with sedentary lifestyles and lower metabolisms may need to consume about 20 net grams of carbs per day. BEWARE and take steps to remedy headaches and the early blah by clicking KETO FLU REMEDY  Check TAB on this BLOG “Cook with KETO Coach” for easy KETO recipes which include bread, pancakes, crackers, hot cereal, bagels, pretzels. Our body needs Magnesium, Potassium and Sodium daily.  Use Magnesium-Citrate tabs from Amazon to help alleviate constipation.  Google KETO FLU – a temporary symptom of body going into ketosis.


MORE INFO from Diet Doc on KETO in menopause. Copy and paste.


Need a sweet? KETO Mini Cheese Cakes


You can have KETO BAGELS  and  KETO Pizza


4 months on KETO, 40 pounds down Keto Inspiring Peeps

Pretzel-MyKetoKitchen (1)

How about mustard and a hot KETO Pretzels


Enjoy healthy food and lose FAT KETO Sweet Cabbage Rolls


Are you serious about losing weight? Then Keto Your Kitchen

What is an egg fast? It’s a (short term) diet that consists of primarily eggs, cheese, and butter. For each egg you eat, you should eat a corresponding Tbsp of pure fat in the form of butter, olive oil, or coconut oil. You can also eat a corresponding Tbsp of full fat cheese per egg. Doing this will result in an extremely low carb, high fat, moderate protein intake that will kickstart your body into fat burning mode.   While NOT on the mainly egg and cheese MENU, on your off days, be disciplined and strictly KETO. It seems possible to lose 8-10 lbs per month by implementing an EGG FAST once a month.  To be clear, i will do the egg fast only when I am on a scale plateau for over a month.

The EGG FAST is to help kick start my metabolism, and get my body back in weight loss mode. The KETO pee sticks only work in the beginning to measure ketosis.  Stalls can be the result of medications, hormones, age, and other factors. If you’re having issues losing on low carb now, even though you’ve had success in the past, you might need a reset like I do. Hopefully this egg fast will be the thing that works to get my body back on track.  I’ve customized the egg fast to my own preferences, and is what I am doing, and I am not prescribing this to any reader, I am not a doctor, just a woman on a mission to get healthy.  ON EGG FAST for only 4 days in a month:
Bullet Proof Coffee within 30 minutes of waking KETO bulletproof COFFEE
Eat 3-4 meals of at least 2 eggs each, starting no later than 10am
Have 1 Tbsp of butter or mayo per egg consumed
6 ounces of cheese (cream cheese, cheddar, jack, brie) per day with eggs or a snack)
No eggs or FOOD after 7pm
Don’t go more than 4 hours between meals or snacks between 10am and 7pm.
Drink 100 oz of water per day (minimum)
Supplement with magnesium and potassium daily.
Small amounts of fresh herbs, hot sauce, no carb sweeteners, and spices allowed – as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day. THEN GO BACK TO THE FINE DINING OF KETO……………..


This turned out a winner. Pan cooked chicken in butter topped with honey mustard sauce next to three cheese cauliflower mash and asparagus. Around 4g net carbs. Mmmm, keto!


8 thoughts on “KETO How It Works

  1. Don’t trust the scale, watch the video above, have FUN and enjoy the journey and busting the water balloons! Read recipes, and try new things, join a private KETO group on Facebook. See before and after pictures, imagine your results, try on the same outfit every Wednesday and measure inch loss, sleeping patterns. “Ladies and Gentlemen…Shepherd dieters of all ages…it is with great joy that I announce in the middle of week 8 in the middle of the night a 2 pound water balloon slowly rolled over to the edge of the plateau and plummeted off into the abyss below exploding into annihilation….making for a grand total of 17 lbs in 7 1/2 weeks…WOW look at all you discouraged family members eyes lighting up like a Christmas tree….YES if you STICK with it it will come… YOU GOT THIS” A happy guy on the Shepherd’s Code support page.


  2. Pingback: KETO bulletproof COFFEE | Living Abroad

  3. Pingback: KETO Support Buds | Living Abroad

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  5. Pingback: Keto Your Kitchen | Living Abroad

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