ketogenic diet ratio

anthony, what are you eating to lose weight? when are you eating? what are you taking with it? hopefully i’ll be able to answer those questionsin this video. i’m calling it the full day of eating withpruvit keto os and i’m just kind of walk you through a typical day for me. if i don’t answer your questions in thisvideo, please leave a comment below or go to my website, anthonyflatt.com, and leaveme a message. i like to make these videos that specificallyaddress my viewers’ and my subscribers’

questions. so, if you don’t get your question answeredin this video and you don’t see it in one of my other videos, just shoot me an email,leave me a voicemail or leave a comment with one of my videos and i’ll get back to you. so, here’s the video today, full day ofeating with pruvit keto os. okay, i wake up every day about 5:00 to 6:00am and i immediately go down to my home office, which i’m in today, which is messy, i haven’tfinished cleaning it up, but we’ll deal with it today. i try to drink a bottle of water right offthe bat and then i wait a little bit and then

i actually, i check my emails or start doinga little bit of work, but i’m waiting and then i check my ketone levels and my glucoselevels. and i do that, some people do it with a bloodmeter. this is my little care package i take withme when i travel and i keep near me. but i like to actually test my glucose inmy blood on a meter. this is a glucose meter and a ketone meter. you get the little strips in the canisterand you can test your blood and your ketone every day, ketone levels every day. some people do it ketones with the stripsthat you pee on and those can give you an

indication, but i find that the blood testis more accurate. it only takes a tiny drop of blood, it’svery painless, it’s pretty simple. anthony flatt: so, i check my ketone levelsand my glucose levels first thing in the morning just to kind of see how things went over thenight, how did i do the day before, and kind of helps me mentally get ready for what ami going to need to do today. are my glucose levels good? are my ketone levels good? and that just kind of helps set the mindsetfor the day. so, then about 6:00 to 9:00 am, between 6:00and 9:00, usually when i kind of, my head

comes up and i think about taking a break,sometimes i great really involved and hours go by, but between 6:00 to 9:00 am i drinka keto os drink. and i either drink a keto os bio max mauipunch, or a keto os orange dream, or keto os chocolate swirl, or i might have coffeewith the keto cream in it. now, sometimes i do use one of those, i’lljust do a bottle of water, i’ll do one real quick here. bottle of water, packet of keto os, let’sdo the bio max. this is probably my favorite just becauseit’s a fruit punch flavor. well, i wouldn’t say it’s my favorite,it’s my favorite by itself.

i’ve kind of gotten into mixing and matchingsome of these and frank preed gave me, actually, i think it was his daughter that kind of inventedit, but he mixes the keto os 2.1 with the max. and i did that and then i mixed it in a blenderand made it into like a slurpee or an icee or a slushy, whatever depending on what partof the country or world you’re from depends on what you guys call it. a little iced thing and what i do is i keepthis, i don’t what they call these, i always forget… yeti, yeti cup.

i keep this nearby and i put it in there,but for today i’m just going to have one of these. so, i drink one of these in the morning. either just like this or maybe i’ll putit in, i’ll mix a couple, like i said, the maui punch and the orange dream. but what i’ve been doing lately also isi’ve been taking chai tea and mixing chai tea with the chocolate swirl, the keto oschocolate swirl and the keto cream, mixing those together and blending them into an iceeand having like an iced coffee or a frappuccino or something.

that’s really good. i like mixing these up because i’m not aguy that can do the same thing every day. if you told me i could live to be 180 yearsif i ate spinach 3 times a day every day and that’s all i ate, i’d probably ask youlike, what do i got to do to make it to like 90-95? right? i just, i need variety. so, between 6:00 am and 9:00 am i’m goingto drink a keto os or drink a keto os combination with another one.

and then i go back to work, jam things out,get a bunch of stuff done. i’m most productive in the morning. so, i get up between 5:00 and 6:00 and betweenthat 5:00 and 6:00 and probably noon, 1:00 o’clock, i probably get a whole day’sworth of work done in that timeframe and i just knock it out. that’s just me, that’s just the way iam. around 11:00 to 1:00, i try to eat a ketogenicdiet. now, i try not to eat after 7:00 pm and before11:00 am, i call it the 7-11 diet and i’ve got a video on my youtube channel, you cancheck that out, it talks about that.

but, basically, it’s just giving your bodytime to rest and repair itself, a little intermittent fasting if you will. and i’m not a big morning person so i don’teat a big breakfast in the morning and i know somebody just said, anthony, the breakfastis the most important meal of the day, and that might be true if you’re burning glucosefor fuel. i’m burning ketones for fuel, i’m notburning glucose. if you burn glucose, when you consume carbsand consume sugar, they’re going to burn off within about 2 hours. so, that’s why if you think about thesediets and these nutritionists that tell you

that you need to eat every 2 hours, it’sbecause that’s the glucose regimen, how long it takes to actually process that. so, you eat breakfast, two hours later youeat a snack, two hours later you eat lunch, two hours later you eat a snack, two hourslater you eat dinner, two hours later you eat a snack, two hours later you go to bed. so, if you think about that process if you’reburning glucose, that’s why they want you to eat every two hours. i’m not hungry in the morning, mainly becausei’m in a fasting state when i’m asleep, i wake up in a fasting state, that means mybody’s burning its fat for fuel.

i want to stay in that state as long as possible. obviously, i have a lot of fat to burn. so, i just don’t even think about eating. i start to get hungry between 11:00 and 1:00and when i get hungry i go eat. so, between 11:00 and 1:00 i eat a ketogenicmeal and i’m not a purist, i don’t say that it has to be this and that and measurethis and it’s so many of these and those. man, i just kind of keep it simple. just kind of generally follow a ketogenicguideline. i do, a lot of people eat bacon, eggs, avocados,cheese, i do that a lot.

sometimes it’s fried eggs, sometimes it’sscrambled eggs, sometimes it’s scrambled eggs with avocado and salsa and sour cream,i just mix it up, make different things. i also eat a lot of steak, i don’t get thelean cuts of steak, i don’t get fatty low-quality steak, but i get steak that’s got nice marvelingand nice trim on it and i eat all of it. so, here’s a couple of things i have onhere. so, we’ve got the eggs, bacon, avocado andcheese. we’ve got, that’s one possible meal, steak,brussel sprouts and a wedge salad. that’s another possible meal. these are all meals that i normally eat.

a bacon cheese burger, bacon cheese burgerwith all of the toppings on it and i wrap it in a lettuce wrap, so i take some iceberglettuce and i overlay two pieces of iceberg lettuce and make a wrap. it works out really good. you can also get those at five guys burgersand fries, they’ll make those for you and there’s a number of other restaurants thatwill do that as well. red robin will do that as well; they havea bun-less hamburger that you can get there too. and then broccoli cheese soup.

my broccoli cheese soup is made with creamcheese, heavy cream and broccoli, oh, bacon grease, some bacon crumbles and a little bitof bacon grease just to give it a little flavor. and then with that i had a grilled cheeseham and cheese sandwich. now, i’m not a bread guy because i’m tryingto stay away from carbs, but there are a couple breads that are a little bit better than others. the ezequiel bread or the very dense, veryheavy grain breads. so, you go to your grocery store, you’regoing to have to be careful because a lot of the healthy breads are not healthy at all. they’re crap, they’re worse than the regularbread.

so, i look at the backs of every one of thebreads and you can find bread that’s probably between 6 grams and 9 or 10 grams per slicefor regular sized slices. i don’t want a little micro slice; i wanta regular slice. and so, i just try to find one of those. i don’t eat it very often and it’s goodto keep in the freezer, so i keep it in the freezer, take a couple slices out, put itin the toaster or take a couple slices out, let it thaw for a little bit and then makea grilled cheese with it. and i make a grilled ham and cheese and iuse regular ham with the fat in it and all that good fun stuff, it’s very good.

if you’re looking for recipes, people willalways say, anthony, how did you figure this stuff out? simple, go and just google “keto” andwhatever food you’re trying to figure out. keto meatloaf, keto casserole, keto pizza,keto dry rub ribs, keto pot roast, keto roast beef. whatever it is you’re looking for, thereare tons of recipes out there and what i usually do is i usually print out 3, 4, 5 differentrecipes and then i kind of compare them and then i look to see what ingredients i liketo use and what ingredients are easy. if you’re going to tell me that i got tosift this and i got to trim this and i got

to zest the lemon, man, i’m going to shootsome lemon juice in there or squeeze a lemon or something, but i’m not a gourmet chef. i want something to be relatively quick. so just search keto and whatever. so 11:00 am to 1:00 pm i eat a ketogenic dietand then sometime between 1:00 pm and 3:00 pm, i drink another keto os drink. and it just depends on what i had previously,if i had a double previously, i might have a single now or if i’m really tired andgroggy or if i’ve got to go do a bunch of stuff, i’ll just mix it up.

and again, i’m the variety guy, so i likemixing all my different things. usually i’ll have, if i’m going to havea coffee, i usually have a coffee in the morning, a hot coffee, and i make a coffee called doublebarrel coffee, and that’s basically coffee, hot coffee, with the keto cream, with somekerrygold butter, real butter, grass fed butter, and some either mct oil or coconut oil andi mix that. so, it’s a double shot because the ketocream has mct oil in it, so then i’m putting more keto cream or more mct oil in it, that’swhy i call it a double barrel coffee. so, i get both. some people say, well, anthony, do you eatwith your keto os?

can you take keto os with food? yeah, that’s fine. i don’t have any issues with keto os atany time. i can drink it in the morning, i can drinkit with a meal, i can drink it without a meal, i can drink it on the road, i can drink itoutside, i can drink it warm, hot, cold, i really don’t have any issues, but you’llhave to figure it out for yourself what the challenge is. i guess the one issue i have is when i forgetto take it, i can really feel it. so, i really need to make sure that i stayon my regimen.

and doing the double up, doing the maui andthe orange together and putting it in the yeti cup with the, blended in the iced tea,that works out pretty good because instead of me drinking that in 15 minutes, i can drinkthat over an hour or an hour and a half and i’ve got a double dose in there. so, that works. alright, so you take a second keto os or itake a second keto os at 1:00 to 3:00 pm. somewhere around 5:00 to 6:00 o’clock, i’mgoing to eat a ketogenic meal, another one. same kind of deal. now, for lunch, sometimes i eat a little bitbigger meal, but not necessarily.

and then i just try to not eat two big meals,i try to eat reasonable meals, and i don’t force myself. if i’m not hungry, i don’t eat. so, i only eat when i’m hungry and i onlyeat until i’m full. but some other things i would eat in the evening,crust with combination pizza. if you like pizza, go and google “keto crust-lesspizza.” now, you can make crust, pizza crust, outof some almond flour, coconut flour, there’s recipes for that. you can make pizza crust out of cauliflower,i haven’t really played with that, i’m

not sure how that would work. i like it just the crust-less pizza. it basically looks like lasagna. you’re making a pizza in a baking dish andi put everything in there. i put italian sausage, i put ground beef,i put peperoni, onions, mushrooms, peppers, multiple kinds of cheese. sometimes to just mix it up i’ll put a littlericotta in there or ricotta mixed with cottage cheese, usually not because it doesn’t setup as well, but i use lots of lawyers of cheese because that’s my big binder and that stuffworks out great.

i make an entire casserole dish, i cut itinto servings and then i’ll put it in that food saver bag and i’ll freeze them andi’ve got those keto pizzas just whenever i’m hungry. they’re really good, the sausage and groundbeef have good fats in them, the pepperoni has good fats in them. if you get your better or hard cheeses, don’tyour super cheap off-brand cheeses, you want to get good harder cheeses, but that is anawesome one. chicken, when i eat chicken i either eat abaked chicken or grilled chicken, skin on. we roast them, we put them on the grill, buti do skin on and i particularly like thighs,

i like dark meat and a thigh just seems tobe a right portion of one or two thighs or a thigh and a leg. i will do some white meat, but i’m not awhite chicken breast tasteless. if i get a chicken breast, i’m going topound it out thin and i’m going to season the heck out of it and i’m going to cookit in some bacon grease or i’m going to cook it in some butter. so, i need some flavor there. and then i like asparagus. you can do asparagus lots of different ways:bacon wrap, put it on the grill, bacon wrap,

put it on the broiler or just cook it. also, if you have leftover asparagus, youcan actually put that in a blender with some heavy cream and some cream cheese and makea cream of asparagus soup with your leftovers, especially if it’s been roasted, that’sreally good, roasted asparagus soup. barbeque ribs, people say you can’t havebarbeque ribs on a diet. buddy, i have barbeque ribs all the time,i just don’t have the ones with sauce on them. i have the dry rub barbeque ribs; i don’teven buy the premade ones like at costco or whatever because i don’t know what theyput in them.

a lot of times they’ll put brown sugar inthere or they’ll put table sugar in there. so, i just buy my ribs and then i just puta good dry rub on it, okay? a little cayenne, a little paprika, some peppers,some good sea salt or mediterranean salt and we’re good to go. another big one we eat a lot is taco saladsand fajita taco salads. so, ground beef, we mix up ground beef withtaco seasoning. we have it around and available because mykids are doing sports and activities and they’re running all the time. so, we have that available.

i do taco meat, so i’ll do some chickenor some beef, some steaks and do it fajita style and then i’ll have that on a saladwith no bowl or with no crust, right? just in a bowl. and that’s usually lettuce, tomato, onion,black olives, the fajita meat, either chicken or steak or both, and then sour cream, guacamole,and taco sauce and salsa. that’s a nice size meal and it’s got alot of lettuce in it. i also eat a lot of wedge salads with bluecheese and bacon crumbles, that’s another one that’s good. i have…

about a year ago, i tell you all the timei don’t eat salad, i hate salad, it’s rabbit food, blah, blah, blah. my taste buds, now that i’m not eating thecarbs and i’m not eating the sugars and i’m not eating the processed crap, i’mactually enjoying my vegetables more and i’m enjoying salads more. i’ve just got to make sure i eat enoughfats with my salad, so i’ve got to have a protein with it and i’ve got to have agood fat protein. you’ll notice that i said avocado a lot. i try to eat an avocado at least every otherday, if not every day.

i’ll buy the guacamole, single serving guacamoles,and keep them in the refrigerator as an easy, quick to go, if i’ve got a couple of avocadosand one of them goes bad and i need to go back to the store, i can always grab one ofthose out. so, i try to do avocados every day. alright, from 5:00 to 6:00 i’m going toeat another meal and then from 6:00 to 7:30 i try to get some kind of exercise. okay, so i retired a couple years ago as achairman of team georgia usa wrestling, so i was out of wrestling and just when you getout they pull you back in. no, actually i wanted to coach again and iwanted to coach the little kids, the 5, 6,

7, 8, 9, 10-year-olds, the beginners, thekids that don’t know anything. i actually like teaching them. most coaches don’t because those are thekids that scream and run all over the place and climb all over everything and have theattention span of gnat. i like figuring out how to coach those guys,playing games, teaching them things when they think they’re playing a game but they’reactually doing a drill. so, i coach a couple nights a week from 6:00to 7:30 and then the other nights of the week i’m in the garage, cleaning up the garageand doing stuff in the garage, doing honey do projects and doing stuff around there.

working in the yard, we just put a patio outback, we’ve got a bunch of stuff that we want to do. kids are getting older and getting ready togo off to college so now we’re trying to figure out what we’re going to do with thehouse as we’re moving on, so we’re kind of doing the entertaining stuff now and we’reworking on the backyard more. a walk in the park, i don’t walk in thepark as much, but my mother-in-law, nancy green, she walks every single day, 2 hoursor more a day, every single day. and she has lost, i don’t know, 80 pounds,90 pounds. she looks fantastic.

i wish i had 2 hours a day to dedicate towalking and/or i wish i actually would want to walk for 2 hours a day, i’m not surethat i’d want to walk for 2 hours a day. but those that like to walk 2 hours a day,my mother in law is religious about it, she does it every single day, and man she looksgreat. and then the other one is go to the gym, andagain, i don’t go to the gym very often. i have some workout equipment here at thehouse so i can walk on the treadmill. i have a universal gym, i have an olympicbench ad weights, i have a bike, i have an elliptical, so i have what i need here. so, i’ll do a little bit on one of thoseor i’ll go to the gym, but that’s kind

of at the bottom of my list, because i’dactually rather coach wrestling or do work around the house than i would go to the gym. i don’t know why, but that’s just me. and then when i get back, i get back fromwrestling practice, it ends at 7:30, you chit chat, you get home, it’s about 8:00 o’clock. i may, if i’m feeling a little hungry ormaybe i had a keto os at 2:00 o’clock or 1:00 o’clock and i’m wanting to have anotherone, i’ll have another keto os, but i’ll have an un-caffeinated version and i’lljust mix that up with some water and have one of those.

that way i’m not taking any caffeine rightbefore going to bed. and then by 8:39 o’clock, i like to be inbed and i’m usually asleep by 9:00 or shortly thereafter. now, a couple things that i do. i grew up not being a reader and then wheni did become a reader, i only read technical manuals and i only read personal developmentstuff, and i kind of still pretty much do that. so, i’m going to give you a couple thingsthat i’m ready, that i’ve read, that i’ve done.

so, let’s see. for business books dotcom secrets, russelbrunson’s book, awesome book. i keep it nearby, i’ve got several of hiscourses as well, so that’s one thing. i’m a big seth godin fan, so big moo, tribes,all marketers are liars, permission based marketing, these were all great books. i try to get my books both in physical andon audible.com because i can wear headphones, i can speed up audible.com and i can listento it and i can look at the words on the page. i have add i’m sure, i’m not doctor diagnosed,but i’m sure i do. so, listening to it and looking at the wordshelps me go faster, it helps me speed read,

but it also helps me get the information withoutme realizing that i’ve went through 2-3 pages and i don’t remember what i just read. so, that combination really helps me a lot. here is the one that i’m reading now iswillpower and this is, who’s this from? well, just look it up. willpower, it’s a new york times bestseller. anybody who thinks willpower is just a matter,well, i’m just going to do it, willpower is a chemical reaction. we need to put ourselves, put our bodies intoa state that allows us to have willpower.

people know that sometimes they have a lotof willpower, sometimes they don’t, it’s more often than not a chemical combinationthan it is that you’re just a lazy slob. so, that’s a good book. i’m about halfway through reading it forthe second time. this is one’s, this is a book for you, timferriss’ tools of titans. a bunch of people are reading this; a bunchof my friends are reading this. you can get this at costco for like 16.99i think, it’s a 28-dollar book, costco had them at christmas time for 16.99. i bought a bunch and gave them away.

i’m only on page, what am i on? page 75. this is my restroom reading, so i keep thisin the restroom and a read a couple pages every time. so, i’ll eventually get through this book,but that’s my restroom read. and then up next, brainfluence. again, i’m all about what chemicals affectthe brain, how the brain affects your performance, how your success factors are based on howwell your brain is operating. so, this is another good one.

i haven’t started this one yet. picked up a couple books yesterday at theused book store, there’s a place here in atlanta called 2nd and charles, there aresome other places, but i’m sure there’s used book stores as well. another seth godin book, the icarus deception. this is a good one so i’m going to be readingthat one. and then this one’s interesting and i justread, it’s got a reference by seth godin in it. so, i kind of picked it up.

it’s called flip the funnel. i’m all about sales funnels and businessfunnels and business processes, so flip the funnel. it’s basically about how to use your currentcustomers to reference sell to other customers. how do you use your customers to get morecustomers? so, that’s another good one. so, if you have any ability to buy books,buy them. if you can’t buy books, you just don’thave the money, don’t have the resources, go to youtube.

most of these books, the concepts that arein these books, they’ve made videos, somebody’s made a video on. go to youtube, you can watch the video forfree. i often times… where’s my stuff at? here we go. i often times will go to bed at night watchinga youtube video and i picked this thing up on amazon for about 27 bucks. it’s a little headband, i’m not goingto put it on now because i have a business meeting i need to go to, but basically youput this on and it’s over your ears, you

can pull it down over your eyes too. i haven’t travelled, but i’m planningon travelling with it because the airplane and there’s noise and all that good funstuff. the headphones aren’t that great, they’rejust kind of like your average headphones. i’ve got some good bose headphones, i’vegot some ear candy headphones, but this works well enough and it’s soft and you can sleepin it. so, i’ll plug that into my ipad and i’llput on a video or a playlist and just go to sleep doing that. you can also listen to meditation music andthings that will really calm your body and

all that good fun stuff. i find that when i do this, i fall asleepright away, right away. i just put it on, somebody talking, put iton at medium volume and i don’t know about this you learn all this stuff in your sleep,maybe you do, maybe you don’t, i don’t know, but i do know for sure that i sleepbetter when i have some headphones covering my ears and i’m not hearing all the otherbackground noise. okay, so 8:30 to 9:00, go to bed, get somesleep, get as much sleep as you possibly can. and really focus on trying to be consistentwith your sleep, trying to get as much as you can.

and again, if you’re going to take a ketoos, if you take one an hour or so before you go to sleep, i believe it helps me sleep,i believe it helps me induce sleep. i used to take pm medication to go to sleepand i don’t take any of that anymore and i used to wake up 10-12 times and sometimeswake up completely, i have a fitbit, it’d tell me how many times i wake up, and thatdoesn’t happen anymore. maybe i turned over and tossed 2 or 3 times,maybe i wake up once, maybe i don’t, but it’s a lot less than i used to and i’mgetting a lot better sleep. okay, well hopefully this video is helpful. again, if you didn’t…

if you’ve got some questions that didn’tget answered in this video, please put those questions in the comments below and like thevideo, subscribe to this channel. i’m going to continue to make some morevideos like this. this is a little bit longer than i wantedit to go, but if you’ll tell me the videos you want me to make, i’ll try to make videosthat specially address the comments, concerns, suggestions, whatever you have. again, anthonyflatt.com, you can leave mea voicemail, you can send me an email to anthony@anthonyflatt.com, you can leave comments here on my youtubechannel. i think that’s it.

reach out, let me know, hopefully you foundthat useful and i appreciate it and take care.