Connection with yourself
Allow's face it 2020-2022 were strange and hard years to make it through. What issues currently is what's ahead. I have actually weathered the tornado and have an additional chance to expand with what I've found out. Forgive the blunders, release the rage, and start the following chapter.
Vision Board
Keto Rewind Tool Kit:
5 words of affirmation
5 motivational quotes
5 activities
5 images
5 rescue meals
Keto Rewind Tool Box Videos – How I Made Mine
Component 1:
Part 2:
Part 3:
Part 4:
Part 5:
PSMF by Maria Emmerich:
My protein saving modified fasting foods:
PSMF Results:
Fasting/PSMF
Don't ignore fasting as another tool. Among my favorite methods to come back on course is to do fasting. It gets you right into ketosis quicker, assists fairly the sound from food down, as well as gives you the fresh start to collaborate with. There's lots of forms of fasting however healthy protein sparing modified fasting has actually been a favorite of mine. This is a fantastic means to target fat, stay satiated, as well as retain lean mass.
PSMF day macro objectives
Calories 800-900
Fat 30g
Healthy protein 144g
Total Carbs 10g
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Been doing PSMF for the last week and down 10 lbs. I did 6 days straight though but still. That stall is done. Here’s hoping the losses stay consistent 💪🏽
So remember; when you are stuffing the donut/cake/cookie/nachos in your mouth think of your kids and their words and why you are doing what you need to do.
I really like doing the protein sparing modified fasting. I plan to do a cut next year for the summer so will be doing it for years cut.
No excuses! excuses, just give you more excuses and more excuses! It’s hard work and determination there’s no easy way!!! doesn’t matter how you do it,there’s only one way to get there😛
I need that toolbox. Was a rough weekend and finding myself just about giving up completely. Feeling lost and confused where to go next. Its hard not to beat myself up.
Just remember that you eventually need to implement your plan/vision. Good luck to all.
Yay , your back ! Thank you for the motivation I really need it right now.
You always give me amazing tips and advice for weight loss! I’m not keto but I’m on WW and so far I’ve lost 24 lbs. Good luck on your journey.
Hey Jess, I was just considering doing some PSMF again. I need to shake things up and get the scale moving in the right direction again. This is why I like watching your videos. You never give up and keep shaking things up to help get things going in the right direction. I think that also helps to keep things interesting.
I don’t like PSMF because it skyrockets my glucose – I like high fat meals better and more satisfying but best wishes to you!
Hi Jess! I understand your situation. I had a 15 lb. regain. Lost 10 lbs.water weight this work. Did it with SlimFast Keto. Not easy but got the majority of this off. We have about 2.5 weeks from the new year so I’d like to get back to my low of 198 lbs and weigh 203.6 so not too far away plus I have new clothes with tags in a lower size for motivation.
So my plan of action is a simple one and unconventional I think. A 1300-1500 calorie Clean Keto diet Mediterranean style with emphasis on veg, some heart healthy fats, cheese and adequate protein where fish and eggs are the main sources and red meat once a week. I know many are big bacon eaters, I don’t lose on bacon and sausage. Chicken, seafood, fish, eggs and one steak per week. That along with a calorie count is going to be my diet along with lots of veg and salad, some low carb dressing where it all fits into the calorie range. I wish you luck and hope you get down to goal weight next year. I’m 5’5” tall, looking to get to 140 lbs or a couple of lbs. under. I can tell you this, I am skipping all Holidays eating including my Birthday meal next month. To attain goal is my dream. I turn 64 years old next month so at Medicare age, I do not want any Dr. telling me I must lose weight because I believe by the end of the year I will be at goal or pretty close to it. I can’t do exercise yet but I can walk. Working on hypertension but off meds for Diabetes for a year on December 15th so Keto helped that. I lost 70 lbs. last year so just need those 5 lbs back off and progress forward.
I love all of her stuff. I have almost all of her recipe books and definitely on her website. A lot of her recipes have helped me out very well and make me feel like I can have this for a lifetime. She has a caramel sauce that is amazing. I don’t even feel like I’m missing out
I found what works for me & it took me 44 years. I eat 2,000 cals a day with no restrictions. I also set a move goal of 1,500 cals on my Apple Watch. I start my day with a 7 mile walk.
I made the tool box on my phone. It’s nice to see how far I’ve come and keep motivated. I’ve been intermittent fasting OMAD 4 days per week and 2MAD the other days. My goal for 2023 is to lift more weight. Also use a vibration plate to if it helps.
Dang! That is a lot of calories you are burning!
Just an idea no pressure. No keto blogger has a video called “watch this if you feel like cheating!” That’s really short like maybe a minute quickly giving positive motivation and and why it’s worth to continue. Like where you are talking to us and come to think about it we could almost make our own video about a minute long of ourselves telling ourselves not to fall off! Or list reasons why you are changing your life in the first place. That would be a good idea.
My new goals…more movement, focus on stretching and weights. Food – stay low carb, more fasting, smaller portions, if nothing else don’t put on weight. Thks, your enthusiasm is catching.
Thank you for your time.I hope you have a wonderful journey.I enjoy ADF as a lifestyle.it’s give me the freedom of enjoying the food(specially carbs).I love ADF.
I hope you start bringing us along on your day showing us how you’re putting all these words into action. I’m over the standing in front of the wall preaching to us telling us what we all know we need to do. I enjoyed the videos where you showed us what you ate what you did for exercise and meal prep it made me feel like I had a friend to go on this journey with and you haven’t done that for a long time.
Hi Jess, thanks so much for your sharing! I would like to do more PSMF, but I found it’s so hard to follow the macros, (mine is 10g carbs, 110g proteins and 30g fats) it’s either too low protein, too high carbs or too much fats😭😭😭😭 may you give me more ideas what can I cook to fulfill this macros? 🙏🏻
I’m glad to see that you are perfect…
Nicer ways to say what you said. Maybe leave out the second sentence.
@Margaret Philips you must have a really boring life! God bless🙏
My quote: I only have to do today that will give me results tomorrow. The one thing …meat and fat not junk. I love the rescue meal – bacon and eggs.
Quote from Richard Simmons…….”The best excuses make the biggest cabooses.”
Your comment deserves a:
DING🛎️DING🛎️DING!!!
Hormone regulation trumps willpower every single time. The only way to achieve hormone regulation is through a proper human diet! Fatty red meat and eggs people!
@Margaret Philips yeah I mean, where else is she going to stand? And is she not supposed to share her thoughts on things? Thats what she has been doing more than anything the last several months because she’s trying to figure this out. Jordan Peterson talks about this in his book…..what Jess is doing more than trying to keep this channel going is she is talking through her issues in order to see her goals come to fruition. Not to say she doesn’t care about making a difference to others because I think she does, but more so for her, she is working through the process and this is what it looks like. She has said that from the beginning. Although, I feel what this person is saying. Alot of people are triggered by certain things (myself included) and im trying to be more understanding in my take on things. Which is why I keep tuning in because not only do I think Jess will figure it out but it will be interesting to see her thought process as she gets there, no matter how messy it is. People can learn alot about what to do and not to do by watching Jess fall and get back up. I know I do…thats why I stick with carnivore all the way!