21-Day Keto Reset Diet Plan Pdf

275 Pages·35.698 MB·English

DEDICATED TO MY WIFE, CARRIE, WHO OFFERS INSIGHTS INTO LIFE I
COULD NEVER HAVE DISCOVERED ON MY OWN
CONTENTS
Cover
Title Page
Copyright
Dedication
The Keto to a Long, Happy, Healthy Life
INTRODUCTION:
I
Building the Metabolic Machinery
The Keto Reset Diet 101 —What, Why, and How
CHAPTER 1:
Metabolic Efficiency: The Ultimate Goal for Weight Loss, Health,
CHAPTER 2:
and Longevity
The Health, Performance, and Disease Protection Benefits of Keto
CHAPTER 3:
II
The 21-Day Metabolism Reset
The 21-Day Metabolism Reset Overview
CHAPTER 4:
Ditch Toxic Foods and Replace with Nutrient-Dense Foods
CHAPTER 5:
The Keys to High Fat, Low-Carb, Primal-Style Eating
CHAPTER 6:
Live a Keto-Friendly Lifestyle
CHAPTER 7:
III
Going Keto
Are You Ready? Final Launch Preparations
CHAPTER 8:
Go Keto!
CHAPTER 9:
Advanced Strategies to Accelerate Progress
CHAPTER 10:
The Finish Line and Beyond
CHAPTER 11:
Photo Insert
The Keto Reset Diet Recipes
CHAPTER 12:
The Nitty-Gritty Details: Science, Supplements, Testing,
APPENDIX:
Troubleshooting
ACKNOWLEDGMENTS
INDEX
About the Authors
Introduction
THE KETO TO A LONG, HAPPY, HEALTHY LIFE
The Keto Reset Diet is going to help you reprogram your genes back to the
original human factory setting of being fat-and keto-adapted (a term that appears
throughout the book—let’s nickname it “keto”). Keto is a state of metabolic
efficiency where you are able to burn stored energy in the form of body fat and
ketones, and not be dependent upon regular high-carbohydrate meals to sustain
your energy, mood, or cognitive focus. When you conduct the 21-Day Metabolic
Reset and transition away from carbohydrate dependency, then go keto, you will
normalize your appetite hormones so that you are almost never hungry. This
happens very quickly, and it’s an absolutely stunning revelation. It’s like
discovering a hidden superpower that stabilizes your energy, mood, and brain
function all day long, because you have readily available stored energy to burn
—even if you skip meals.
You’ll enjoy delicious, nutrient-dense meals and snacks that are deeply
satisfying in a way that a carb binge never will be. This means you never have to
worry about adding excess body fat, blowing your “diet” and tail spinning, or
falling victim in your later years to diet-related diseases. You become what I
affectionately call a fat-burning beast, and you’ll stay this way for the rest of
your life.
I’m eager to share this journey to keto with you because my own journey to
keto represents the culmination of a long career in the health and fitness world,
and a long quest to discover the truth. While the truth is that personal preference
and dietary flexibility will always trump any regimented dietary protocol, it’s
also important to acknowledge that keto is the default human metabolic state,
because it was the only way humans were able to survive the withering selection
pressure of human evolution. I sincerely believe that The Keto Reset Diet
journey we are about to commence could represent the greatest breakthrough in
the history of nutritional science—and the history of dieting (finally!)—to
promote successful long-term fat loss and weight management.
My passion for nutrition, fitness, and healthy living dates back to my teenage
years. Yes, I was one of those weird kids running to and from school, sometimes
in snowstorms (I’m known as a Malibu dude today, but I grew up in Maine), to
prepare for high school distance running. I devoured nutrition texts instead of
comic books. After college, I ditched plans of medical school to train for the
U.S. Olympic team for the marathon. I ran over 100 miles a week for ten years,
once placing fifth in the USA national championships.
After trashing all my joints from extreme running, I moved over to triathlons
and took fourth at the famed Hawaii Ironman competition. I could perform great
endurance feats and had a lean, toned physique, but on the inside I was in
horrific shape. I suffered from chronic inflammation, tendonitis, osteoarthritis,
and IBS, and I definitely had what we now identify as leaky gut syndrome. I
caught six upper respiratory infections each year, and I was not fit for anything
except moving straight ahead for hours on end. I thought my strict low-fat, high-
carb diet was making me healthy, but—in tandem with my chronic training—it
was significantly accelerating the aging process in my body. Before I was 30
years old, I had crashed and burned out of elite racing and turned my attention to
helping others as a coach and personal trainer.
My athletic successes were gratifying and character building, but it was my
struggles and failures that shaped the defining mission of my career: to help
others enjoy healthy, fit, happy, and long lives without the pain, suffering, and
sacrifice we have come to believe, erroneously, is necessary.
Today, breaking scientific developments in epigenetics and evolutionary
biology validate a simple premise: the secret to lifelong health and peak
performance is in modeling the lifestyle behaviors of our hunter-gatherer
ancestors. This promotes optimal gene expression and counteracts the many
health-compromising forces of fast-paced, fast-food modern life. With the
primal/paleo/ancestral health movement in full bloom, and conventional wisdom
getting challenged and recalibrated each day, it feels like we are finally on track
to eventually manage the epidemic disease patterns of metabolic syndrome,
Type 2 diabetes, cancer, and heart disease that are directly linked to adverse
dietary and lifestyle practices. And yet the primal baseline of ditching grains,
sugars, and industrial oils and of avoiding chronic exercise are just scratching
the surface of the potential to transform your life through ancestral living in
general, and keto in particular.
Ketogenic eating can also protect against assorted inflammatory conditions
that lead to dysfunction and disease; dramatically improve immune and
cognitive function; minimize the risk of today’s epidemic heart disease, cancer,
and cognitive decline; and enable phenomenal breakthroughs in athletic
performance and recovery, both for endurance efforts and strength and power.
These are some big claims, I know, but the research and case studies prove that
if you follow the correct approach to going keto (as we’ll do in this book), the
results will surpass anything you’ve ever experienced before.
While keto is the key to health transformation, the booming popularity of keto
has also made it the latest fad diet, replete with marketing hype,
oversimplification, misinformation, and promoters misinterpreting the
foundational science and proven strategies. I’d like to help you avoid the hazards
of most fad diets; that’s why I’m sharing my unique program in this book. The
Keto Reset Diet will protect you from the pitfalls of many of these questionable
programs. Instead, you’ll follow a thoughtful, proven two-step approach that is
flexible, highly customizable, effective, and intuitive instead of regimented.
With the plan I’ve created, you reprogram your genes to make fat and ketones
your preferred fuel, instead of the carbohydrates that modern humans have
become dependent upon owing to ill-advised food choices, coupled with overly
stressful exercise and lifestyle habits. The Keto Reset Diet will make this happen
at the deepest level of gene reprogramming, so that it lasts for the rest of your
life. As I’ll detail shortly, this is a refreshing contrast to the typical quick-fix
weight-loss programming that often has adverse rebound consequences. The
Keto Reset Diet blends cutting-edge information from numerous research and
clinical experts with anecdotal evidence from keto devotees ranging from
ordinary health enthusiasts to some of the world’s elite athletes. I’ll also share
the breakthrough science and expert recommendations for how to avoid common
mistakes and ensure success.
The Two Steps to Going Keto

The ultimate objective of the two-step plan I’ve developed is to build what I like
to call metabolic efficiency or metabolic flexibility—being adept at burning
stored energy in the form of fat and ketones instead of relying primarily on
carbohydrates you consume at regularly timed meals. The first step in the
process is the 21-Day Metabolism Reset to kick your dependence on dietary
carbohydrates (which is the essence of metabolic inflexibility) and boost your
fat-burning metabolism. During the first week of the Reset, you’ll learn the best
way to ditch grains, sugars, and refined vegetable oils; and you’ll also discover
the nutrient-dense, high-fat, low-carb primal/paleo foods with which to replace
them. During the second week, you’ll focus on the supportive lifestyle behaviors
that are essential to succeed with dietary transformation. These include
optimizing your exercise patterns, dialing in your sleep, and implementing
effective stress-management techniques. In your final approach to the 21-day
mark, you’ll put it all together—thereby escaping carbohydrate dependency once
and for all, and plunging headlong into the world of fat adaptation.
This 21-Day Metabolism Reset alone is quite likely to transform your health
for the rest of your life. When you kick carb dependency, you will escape from
the epidemic metabolic syndrome disease patterns (e.g., obesity, Type 2
diabetes, and heart disease), and you set the stage once and for all to reduce
excess body fat without having to worry about its coming back, as happens when
you normalize an extreme diet or back off on exercise now and then. You will
likely notice immediate weight loss, largely owing to a reduction in
inflammation and the ensuing fluid retention in cells throughout the body
(caused by the inflammatory effects of high-carbohydrate eating) and also
because you will unlock stored body fat to burn for energy around the clock. It’s
not uncommon for devoted enthusiasts to drop 10 to 15 pounds total, including 3
to 6 pounds of excess body fat, during a 21-Day Metabolism Reset.
Your journey toward becoming fat-and keto-adapted continues in the final
section of this book. First, you’ll make some final launch preparations to fine-
tune your metabolic fitness, and even take a midterm exam of sorts to ensure you
are ready for your initial foray into nutritional ketosis. Then, you’ll go keto,
dropping your carb consumption to less than 50 grams a day and also likely
lowering your protein to less than you typically consume, while also
emphasizing nutritious, natural fats as your main calorie source. Your foray into
nutritional ketosis should last for at least six weeks. Then, with your newly
minted degree in fat-and keto-adaptation, you can consider and experiment with
assorted long-term options, including going back into nutritional ketosis any
time in the future to shed excess fat, protect against disease, and enhance
cognitive and athletic performance.
Being fat-and keto-adapted means that you can veer off the plan now and then
— a departure from ideal food choices—and not tailspin into a month-long sugar
binge. When you have this esteemed metabolic flexibility, you can wake up the
day after eating cake by the ocean, or even a bunch more stuff on a week-long
cruise, and get right back into the groove—whether through fasting, a string of
keto-aligned meals, or even strategic use of ketone supplements. In contrast,
consider what happens to a carb-dependent, metabolically inflexible dieter going
for a cutthroat calorie-restriction cleanse: there’s fatigue from a lack of the usual
steady supply of dietary carbohydrates (since you are inefficient at burning body
fat), sugar cravings that will ultimately be impossible to resist, and eventual
burnout from an overstimulation of the fight-or-flight response that’s triggered
by calorie restriction when you are not fat-adapted.
Having metabolic flexibility means you can depart
from ideal food choices now and then, and then
get right back into the groove.
If you’re worried about your chances of succeeding with keto, realize that
your diet is only as good or as bad as your last meal—or last week or month of
meals. No matter who you are and what your starting point is—even if you are
battling obesity or Type 2 diabetes—you can take baby steps in the right
direction each day and experience immediate, discernible benefits. If you
complete the 21-Day Metabolism Reset and lose the book after that, your life
still will be transformed. You will feel more alert and less hungry while at work,
less exhausted after workouts, and less fried after a hectic day. These benefits
occur because you are finally giving your body a break from the lifelong, high-
stress roller-coaster ride of a high-carbohydrate, high insulin–producing eating
pattern that promotes inflammation and oxidative damage throughout the body.
Taking that initial step of getting the junk out of your diet is a huge deal! But
that only scratches the surface for the absolutely life-transforming benefits of
being fully fat-and keto-adapted. That’s what this book is all about—heading
toward fabulous new frontiers with absolutely, positively no turning back. This
time, you are going to do things the right way, once and for all. This new
mindset differs, though, from thinking that you can reach for keto to work like a
magic pill that slims you down for your bikini vacation or bridesmaid gig.