lose weight ketogenic diet

hi everyone, this is anthony flatt and welcometo my pruvit update video. this is my update after having taken ketoos for 1 year. my first video, keto os video was november1st of last year. so today is november 1st and it’s the anniversaryof that first video, so i want to make an update video and give you guys an idea ofwhere i’m at today. so, first, you’ll notice i’m going tobe reading my notes. if you’ve watched any of my videos, youknow that i do keep my notes and read my notes, i’m not a professional speaker or tv personalityor anything. so i want to make sure that i touch on thepoints that i’ve written down.

also, you’ll notice that if you’ve watchedany of my videos, we’re not in my office today, we’re actually in a little studiothat i built in my house, a little classroom, whiteboard studio. i’m going to be doing some training. i’ve already created some training programsfor small businesses and i’m going to be doing some other training. look at anthonyflatt.com and you can checkthat out. send me an email and i’ll give you my emailaddress at the end and i’ll let you take some of those courses and stuff for free,but that’s why we’re here.

this is my little training studio and it looksa little different than my office, we’ll do some more videos later in my office, butmy office is a mess at the moment. so anyways, let’s start off with the usualdisclaimer. i’m not a doctor, i don’t play a doctoron tv, before you do anything i say or anybody else says, check it out for yourself. make sure you consult with your doctor beforeyou start any kind of health and wellness, fitness, diet plan, any programs like that. so really take anything and everything i sayand anything and everything else you see on the internet or you hear from friends or whateverand really do your own research.

i’ve done a lot of research and i’ve reallylearned why a lot of these things are, and where the misnomers are and where people kindof get things a little bit wrong, they hear one part of something and they go down a pathof thinking that they’re now an expert at it. so really research what i’m talking aboutand anything else you hear from anybody on your health and your fitness. go to your doctor and make sure they clearanything that you do, make sure you’re good there. okay, back to our regularly scheduled programing,they don’t even say that anymore.

i know they used to say that when i watchedsaturday morning cartoons on the tv on that black and white box with the antenna on it. younger kids, you have no idea what i’mtalking about. cartoons used to only be on in the morning. we had 4 channels 3, 6, 7 and 42. for those of you that know what those channelsare and where they’re at, you know where i’m from. for fun, if you get a chance, type down inthe box and tell me where you think i’m from based on those channels.

but anyways, let’s get back on track here. so, it’s been a year, i’ve lost over 50pounds, hooray! yay! i’ve kept it off. hooray! so, that’s great, but my goal was to lose100 in 12 months, lose 100 pounds in a year, and i didn’t get there. and, you know, what happened? well lots of things, but basically it boilsdown to life happened and antony happened.

you know, i was doing really well from novemberto about may and then in may my wife and i went on a 16-day alaskan 20th anniversarywedding vacation and i kind of blew it. the first five days we were in fairbanks andthen denali and i did pretty good there, but then for the next seven days we were on acruise, an alaskan cruise, and you guys know what’s on a cruise ship, right? food, food, food, food, food, food. right? if you didn’t get that, let me translateit for you, carbs, crabs, carbs right? and i didn’t do so well and i didn’t takeme keto os twice a day like i had been taking

it and i didn’t stick to eating low-carb,high-fat, i ate what was there and most all of it was carbs and it was delicious. but i gained about 10 to 12 pounds in that16 days. so, what happened? i came back, i got back on taking my ketoos twice a day, got back to eating low-carb, high-fat. basically, i eat meat and vegetables, andsalads, and i don’t eat breads and i don’t eat breaded things and i don’t eat thingswith sugar in them or very, very little sugar if possible and i lost that 10 to 12 poundswithin two weeks, a couple weeks.

so, that was great, back on track again readyto roll, well, not really. basically, i haven’t really lost any moreweight since then, since about the june timeframe. now, the good news is i haven’t gained anyweight, but i haven’t lost any weight. so, the natural question is going to be, okayanthony, what happened? why did it stop working? well it didn’t stop working, it’s allabout what i did or what i did not do. and if you noticed, i said what i did. i really believe it’s important to takeresponsibility for your own actions, right? and to be honest with yourself, to reallylook at things and not try to find excuses

or ways to blame your situation or life, orpeople, or whatever. this is you. i mean, i got fat by the things that i ate,i lost 50 pounds by the things that i did and with lots of help from other people andnow i have not lost any weight in the last few months. now, i changed jobs, we’ve had life, thingsgoing on, i could make all kind of excuses for why that happened, but that’s the fact. i got very comfortable losing that 2.2 poundsa week average that i had been averaging for the first 6-7 months and i started to cheathere and there.

and when i cheated, it didn’t seem to changethings, and so i ended up eating more and not following through and not writing downwhat i’m eating, not watching what i’m eating as much and that’s a slippery slope,because once you start, then it makes it easy to have that next thing and the next thingand then you have one bad day of eating and then you have a couple bad days and then aweek. now, i’ve been taking keto os all along,but i’ll be honest and say some days i took two, some days i took one, some days maybei even forgot. i don’t know if i’ve ever forgotten completely,but maybe i have, but not been consistent at all.

i just wasn’t into my habit of doing thethings that i have been doing. so, one of the big thigs with the cheatingwas as i stopped taking the keto os, it became harder to resist the carbs and the sugarsand stuff. now, i didn’t go full boar into what i hadbefore, you know, i wasn’t eating a lot of snack foods, i wasn’t eating a lot offast food, but i was eating things that were breaded, i was eating things that i knew hadpreservatives and sweeteners and came out of a box and what not. not every day, i tried to get in a good protein,i tried to get in a salad, but there was a lot of the bad stuff in there.

and i could say boohoo, have a little pityparty, i can’t figure it out, it’s not working, boohoo, whatever. you’re going to have to do it, so i justhad to figure out, okay, well, what’s going on here? why did i stop losing weight? and really i just kind of came back to, whatare the facts? so, let’s look at some of the facts. fact: when i took keto os twice a day, i usuallylost weight. now, remember, keto os is not a diet program.

i’m not here to prescribe that it’s adiet program, it is therapeutic ketones and having therapeutic ketones in your system,which is something you already have in your system, you just don’t have a lot of them,but having more therapeutic ketones in your system help you metabolize fat. simple like that, it helps you get into ketosis,helps get you into the fat burning mode. some people can get into ketosis themselvesvery easily, some people can’t get into ketosis at all. i can tell you that if i don’t drink meketo os and eat just about anything with a reasonable amount of carbs, 10-20 grams ofcarbs, it’s going to knock me out of ketosis.

so, the keto os is my kind of insurance policy,right? it keeps the therapeutic ketones in and itkeeps me somewhat insulated from falling out of ketosis so that i can stay in the fat burningstate. so, what else? fact: when i took it regularly, when i tookketo os regularly, i ate better, i felt better and i ate less. and again, it’s having therapeutic ketonesin your body, it makes you not have those cravings or at least it makes me not havethe carb cravings or the sugar cravings and the crazy cravings at night.

when i don’t, when i don’t have a ketoos in the afternoon or in the late evening, i notice that around 8:30 and 9:00 o’clock,and i try to go to bed about 8:30-9:00, so that’s maybe why also i notice it that istart getting hungry. usually i try to drink water or try to drinka keto os at that point, but i usually don’t want to get to that point. i want to make sure that i’m taking my ketoos regularly and i haven’t been. i also know that i wasn’t getting any exercise. i had a goal of getting 10,000 steps a dayin, i haven’t been doing that, i haven’t been going to the gym and i haven’t beenexercising.

so, that’s it. and i know that when i took my keto os twicea day, that i actually had more energy and i actually felt like working out and feltlike waking more often. when i don’t take it twice a day, especiallywhen i take on in the morning, i’m pretty good about taking one in the morning, it’susually the afternoon and the evening, that time that i kind of space off and get busyand forget about it, but that’s the time that i notice when i’m really getting tiredand i’m not as motivated to do things. fact: when i did these things, i lost weightand when i didn’t do them, i didn’t lose weight.

now, i didn’t gain a lot of weight, becausei was still taking a keto os at least once a day and i was still eating more or lessa low-carb, high-fat diet, but i wasn’t getting in enough fats i’m sure. i probably was getting in enough protein ormaybe even too much protein, but i’m sure my carbs were up, and i say i’m sure becausei’m not really sure because i didn’t track it either. i didn’t put it into my fitness pal andtrack what i was eating, so that was another one of the issues. so, if i know all the facts, what do i do?

i just go back and change the things thati’m not doing and start doing those things. you have to be honest with yourself, you can’tsit and blame everybody else for why you had fast food tree times today. i haven’t, i haven’t had anything to eattoday, this is about 9:30 and i’m probably not going to eat until noon, that’s my goaleveryday pretty much is 11-12 o’clock, after 11 and i’ll tell you in a minute why. but i know what i need to do, so i just needto do it, right? well, now instead of having a little pityparty and complaining, i’m going to go and start what i call phase two, and i’m goingto start that today.

and basically, phase two is just doing thethings that i know i need to do, making a habit out of them. so, here’s my daily habit, right? drink keto os three times a day. once between 6 and 9, once between noon and3, and once between 6 and 9. now, i’m saying 3 times a day because iknow me, i know what happened this last year and i know that in the afternoons i get busyor in the evenings i get busy. i’m going to be coaching wrestling two daysa week again, so i’m going to be, i’m not going to be sitting at home at those times,i’m going to be getting back from practice.

so, i know things are going to happen. so, if i focus on drinking it 3 times a day,chances are that i’ll average at least 2 times a day right. so i’m just upping my ability to average. so check to see how your body takes therapeuticketones. i have not had any issues with taking ketoos 3 times a day, i know lots of people that do, but that’s an individual thing. i mean, test it out for yourself and makesure that you’re okay with it. secondly, walk, run or crawl 60 minutes aday or 10,000 steps, whichever one comes first.

walk, run or crawl. if i don’t feel like going for a run orgetting on the elliptical, at least walk, walk and read a book, walk and read a magazine,do something. so, i’m committing myself to walk, run orcrawl 60 minutes a day or 10,000 steps, whichever comes first. stay on the 7/11 diet. have you ever heard of the 7/11 diet? it’s something that i invented, i made avideo about it a couple months ago, but basically it’s just a play on words.

the 7/11 diet basically is don’t eat before11 am and don’t eat after 7 pm. it’s basically intermittent fasting, itgives your body, so if you eat at 7pm, it’s going to take your body a couple hours todigest whatever you’ve eaten so that’s 9:00 o’clock. so, about the time you’re going to sleep,for me hopefully i am asleep, your body is going to run out of the sugar and glucosefrom whatever you ate, right? because just about everything has some carbsin it, right? so, you’re going to run out of that andit’s going to be easier for you to kick into a fat burning state, especially if youtook a keto os right after your dinner, that

will be good because you’ll have those therapeuticketones in your system as well. and then you’ll be in fat burning mode allnight long, and most people go into a fat burning mode anyways because at some pointin time whatever food that they ate, the sugar and the carbs converting to sugar are goingto burn off. and that’s why it’s so bad eating lateat night because if you eat a bunch of sugar late at night, then it takes you farther andyou don’t get into that fat burning, you get into far storage. but you get into this fat burning stage andit takes you into the morning and when you wake up, i don’t ever feel hungry in themorning.

i don’t usually even start getting hungryuntil sometime after 9-10 o’clock. so, for me, not eating breakfast is good. people say that breakfast is the most importantmeal of the day and that’s for people that are on the standard american diet or the modernamerican diet, the mad, the sad, whatever you want to call it, and that basically saysthat you’ve got to eat every two hours to keep sugar in your system through carbs. so, they tell you to eat breakfast, then eata snack, eat lunch, then eat a snack, eat dinner, then eat a snack. they’re telling you to eat every two hours,that keeps the sugar.

for guys like me that have insulin resistanceand have sugar issues, i don’t’ want any sugar in my body. i’ve already got enough, i’ve alreadygot more than enough, i’ve got sugar issues, so i don’t want to be eating carbs and idon’t want to be eating natural or manmade sugar substitutes. so, anyways, 7/11 diet, don’t eat after7:00 pm, don’t eat before 11:00 am. give your body that time to repair itselfand rest, there’s reasons why fasting is in the bible, there’s reasons why peoplefast. there’s reasons why when you read some ofthe personal development books you’ll hear

a lot of the people that are excelling inbusiness go through a fasting period, it’s part of their regular regimen. so, you know, do that. i haven’t built up to being able to fastfor multiple days yet. so, if i can go from 7 to 11 the next day,that gives me, 15, 14-15 hours of fasting. so, that’s good, give my body that timeto repair. then, eat a good, high-fat, moderate protein,low-carb diet. low-carb, high-fat diet. if you don’t know what to eat, just googleketo and whatever it is you want to eat.

keto pizza, keto meatloaf, keto casserole,keto chicken and there will be all kinds of recipes for very good high-fat, low-carb recipes,and that’s where i get all mine. i usually print like three or four similarrecipes out, then i pick the best parts, the things that i like about each recipe and theni make my own. and i don’t know how to cook small, so iusually end up making pretty big batches of things and then i use the seal a meal kidof deal to seal up individual meals and i put those in the freezer for myself and theni take them also to my friends at church. they really dig the food and the creativity,and i make a crust-less pizza that’s really good.

i’ve got a couple things that i make thatare really good. i’ve got a cauliflower casserole that’sreally good, and so they like that. and my in-laws like it, i go over and havelunch with them and we just, you can take the seal a meal bags and either cut them upin a microwave and cut them open, put them in a boiling water and then cut them open,or cut it open, take it out, and then warm it up. however you want, but it actually is reallygood, it keeps that stuff pretty good. so, anyways, i’m going on and on, so let’skeep moving on. so, most people say i’ve been taking ketoos or i’ve been on a low-carb, high-fat

diet and i just can’t lose weight. i would suggest that maybe the reason youcan’t lose weight is because you’re eating things or you’re getting in sugar and carbsthat you’re not aware of. and i say that because that’s what happenedto me. when i put things into, i used the app calledmy fitness pal, it’s a free app, you can get it from any smartphone. if i put the things on there, it gives mea calorie counter, but more importantly, it gives me a macronutrients counter. it tells me how many fats and how many sugarsand how much protein i’ve been getting.

so, i really like that app, but i got awayfrom using it. so, i need to use it every day. so, i need to use it, not before i eat, notafter i eat, but while i’m eating i need to be plugging it in, because the food isright there in front of me, i know exactly what i’m eating, and i need to put it inexactly at that point in time. i think people who say that they can’t loseweight often times, not everybody, not every situation, but often times it’s becausethey’re eating more than they think. oh, well, i just had chicken. well, where did you have chicken from?

well i had a chicken sandwich from the fastfood place. okay, that’s not just chicken. that’s the chicken, that’s the breading,that’s the oil, that’s the bread, and all of that stuff is super, super bad foryou because it’s highly refined, that’s the biggest part. so, if you’re going to have chicken, havechicken, right? have some chicken with the skin on broiled,have chicken in a pan, sautã©ed or on the grill or however you like it, but don’tthink that a chicken breast cooked on a grill is anywhere near same thing as fast food.

everybody’s going to say, well, of coursenot. believe me, our mind plays tricks on us andconvinces us that it’s ok to go through the drive through because it’s just a littlebit of grease, it’s just a little bit of carbs. no, it’s a lot of grease and a lot of carbs,it will blow your entire day and maybe even your entire week in ketosis by going throughfast food one time. so, keep that in mind. and then also i need to be testing my bloodglucose and my ketose every single day and i’ve got away from doing that again.

and what that does, especially for peoplewho say i’m eating, i’m in ketosis, i’m really eating well, i’m peeing on the littletest strips and i’m in ketosis. you know, i have the test strips and i usethem time to time, but to be honest with you, the blood meter is the only one i trust. when i do the blood meter, it tells me whatmy glucose levels are and then i can do the ketone one and it will tell me if i’m inketosis or not. the ketosis strips are kind of expensive,they’re about 2-2.50 each. so, if you do that every day, you’re talkingabout a little bit of money, but the glucose strips are cheap, they’re like 30 or 40cents.

so, i do a glucose, i used to, i need to getback at it, i used to do glucose every single day and i’d do ketones maybe every day fora while and then i’d get to doing them once or twice a week just to kind of check andbalance and make sure. you can really kind of tell if you’re glucoselevels are pretty high; the odds are you’re not in ketosis. so, if your glucose levels are low, if yourglucose levels are under 100 or right around 100, then you’re probably in ketosis. if your glucose levels are higher than that,then you’re probably not. now, that’s not a prefect rule of thumb,if you’re heavier and you’ve got insulin

issues and if you’re really, really skinny. i mean, there’s all kinds of variationsthere, but it is a rule of thumb. you can test your glucose and get at leastan idea. and that really helps me, i mean, every timei’ve tested my glucose and it’s been high, i can think back and say, what did i eat? what did i eat? i had a bunch of grapes and strawberries. let me see how much sugar is in grapes andstrawberries and you’ll find that in berries it’s just not as much, but grapes are veryhigh, watermelon is very high, any kind of

melon, most melons are high. if you’re going to have berries, try tohave blue berries and black berries and the smaller berries with lots of antioxidantsand less sugar, less fructose, fructose is sugar. or you drink a glass of milk and say i didn’teat anything with sugar in it. okay, milk has lactose in it, “ose”, ose. fructose, lactose, glucose, that’s all sugar. so, anyway, every time i look back at findingthe food that caused it to go up, one of my big ones was, darn it, that popcorn!

it was popcorn, it’s light, it had realbutter on it, it had a little bit of sea salt on it. yeah, popcorn’s not good for you. so, anyhow, alright so that’s my plan, alli’ve got to do it stick to it. but here’s the deal, i’m going to stumble,it’s going to happen, i’ve already done it, i know it’s going to happen. i’m going to work this plan and i’m goingto stick to it as much as i possibly can and i’m going to really dedicate to it, butwhen i stumble, that’s okay because i know how to look at what i did and be real withmyself, be honest with myself, and i know

how to change it and then i know how to getback on the plan and i know how to keep going. so, i don’t have to have a pity party, idon’t have to spiral down and take two or three months or four months like i just didto get back on a program, i should be able to just get right back. so, i’m recommitting myself today to phasetwo to lose another 50 pounds in the next 12 months, and i’ve already done it once,so losing another 50 pounds shouldn’t be that big deal because i already know whatthe plan is and i just need to do that. so, i’m going to leave it with that. if there’s anything i can do to help you,let me know, email me at anthony@anthonyflatt.com.

you can visit my website, anthony flatt. you can leave me comments here and i’llrespond to the comments. i’m not on youtube every single day, somy email is better, and then you can also find me on linkedin. you can message me on linkedin, i use linkedinfor business so i’m on linkedin a lot. just reach out to me, i’ll help you anyway i can. now, again, i’m not an expert, i’m nota doctor, i don’t want to give you any doctor advice, but i can tell you what’s workedfor me and maybe give you some advice and help you along the way and that’s part ofmy own personal little ministry and i appreciate

the opportunity to do that and if i can helpanybody, i certainly will. okay, take care.