Challenge Wrap Up or Sign Up
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For those of you who joined us on our Whole 30 & Keto Challenge, this is the last week. Congrats for making it! This is a time to make plans for a transition into a new lifestyle. Some will stick with Keto (for our next challenge starting October 8th), some may go back to a Paleo diet and others may just do some sort of a combination.
One important thing that will help this transition is to keep track of your macronutrients, or macros. These are the carbs, fats, and proteins and also your total calories for the day. It is important to know where you stand in your macros, in order to know how to make food adjustments to keep your body in a state of ketosis or even keep your weight maintained. Typically, you will want to continue to eat high amount of good fats and keep the carb intake low to ensure the fats in the body are used as fuel.
We do make it easy to keep track of macros, since they are on our labels. We also label our dishes as “Ketosis” so you know that they will be Keto friendly. We typically have several Keto dishes each week, so that you can have a variety and not get bored eating the same thing over and over. You can always spruce up any dish we offer to switch up the flavor. Adding some avocado to a dish will increase the healthy fats, as well as enhance the flavor. Also, adding some cheese or cream to any of our dishes will keep it Keto friendly, add some fats and protein and can completely change up a dish. Playing around with different low carb veggies, like brussel sprouts, kale and dark leafy greens to add to the dish can transform it without doing much work.
It is important that you be able to keep track of any changes to the diet by counting the macros. There are several apps you can use to do this. My Fitness Pal and FatSecret are a few that are really easy to use and keep track of everything for you. You can customize your goals and just plug in the food you eat and let the app do all the work. You don’t even need food with nutrition labels on them because you can just enter in the ingredients and amounts. They also have reports and graphs, for those of you who find that stuff as fascinating as I do! You can really use any app on your phone or tablet where you input your food and it gives you your macro count for the day, though.
Another tip to keep the transition going smoothly is to meal plan and prep. Most people are able to stay on track with their food intake if they have everything ready to go at the beginning of the week. It takes the guesswork out of the equation later because everything has been calculated to start. If you make a few large dishes to spread out through the week, then supplement some meals with a few of our Evolve entrees, it can keep you from getting bored, too. It also can cut down on work on your end, as the food is already prepped and cooked for you. We want this Keto Challenge transition to be easy and seamless for you, so please let us know how we can help in that process!
If you have loved having us take care of all the counting and portioning then send Becky or Jake a quick email to firstname.lastname@example.org and get signed up!