Nutrition Zone
6-Week Accelerator Plan
Information, tips and helpful advice on living a keto and low carb lifestyle.
The LEAN Keto has a three-phase accelerator plan, that you can follow to maximise on the benefits of LEAN Keto.
To assist you in understanding the LK accelerator plan phases, we have created this summary guide. It briefly sums up the three phases and outlines some things you should do and also what to expect during each phase.
The main focus of the Accelerator Plan is on a phased carbohydrate restriction over a duration of six weeks The plan outlines the things you should do and can expect to happen in three of the LEAN Keto focus areas over the duration of six weeks.
Planning and Preparation
- Planning and preparation are key to your success with LEAN Keto.
- Prepare your cupboards and fridge by going shopping in advance and stocking up with the ingredients that you will need for the week.
- Prepare your meals in advance on workdays as this will make it easier for you to achieve your low carb nutrition goals.
Support
- When it comes to succeeding on your LEAN Keto journey, one of the most valuable things you can do is to make sure your partner, friends, and family know that you are now living a LEAN Keto lifestyle so that they can support you.
- Find an accountability partner, someone who can hold you accountable and keep you on track.
Your first 14 days are all about kick-starting your physical and mental transformation with LEAN Keto.
What should you do?
Nutrition:
- In this phase, you can consume up to 30 grams of carbs per day.
- Plan your meals for the week.
- Use an app like www.cronometer.com or www.myfitnesspal.com to track your food macros.
- Clear carb-rich food from your home and work environment.
- Drink around 3 litres of water a day.
- After 2 to 3 days test for ketosis by measuring your ketone levels.
Sleep:
- Consider your present sleeping patterns.
- Decide what new sleep habits you will adopt. (View LK Sleep Habits)
- Decide how many hours sleep you will get each night.
- Decide what time you will go to bed each night.
- Use the LK Sleep Diary to track your sleep patterns.
Exercise:
- Start an exercise/movement programme.
- Take it easy during the first 5-7 days as your body will be adapting to your new diet.
- Listen to your body.
What to expect?
Nutrition:
- Weight loss should happen quickly.
- In the first week, much of your weight loss will be water.
- You should enter a state of ketosis within 2 to 4 days.
Sleep:
- Your sleep may get worse during the first 7 days.
- Accept that this is part of your body adopting better sleep habits.
- You may wake up feeling tired. Persist and you will start to feel the benefits.
Exercise:
- Your body will be adapting to a new fuel source, fat instead of carbohydrates and
- This adaptation may cause you to feel a little weak.
- You may have less energy during the first 3 to 5 days of the programme.
The Keto Flu
- One “side effect” of this phase is that you may experience “keto flu” symptoms.
- Examples of these symptoms are headaches, fatigue and nausea.
- If you experience these symptoms, don’t worry. They are a result of your body adapting to the low carb intake.
- Just continue with your phase one eating style and they will fade after about a week.
Click here for full details of the Keto Flu and what to do about it.”
During the second phase, you will increase your carb intake, which will give you a bit more flexibility, while still allowing you to lose weight and reap the benefits of ketosis.
What should you do?
Nutrition:
- Increase your carb intake by 10 grams per day.
- This will bring your total carb consumption to no more than 40 grams of carbs per day.
- Get these 10 grams of carbs from leafy green vegetables.
- Test for ketones.
- Continue with the nutrition steps outlined in phase one.
Sleep:
- Ensure you are sticking to your planned sleep habits and bedtime.
- Add another sleep habit on to your routine.
- Continue with the sleep steps outlined in phase one.
Exercise:
- Increase the intensity level of your training.
- Add some weights to your training.
- Monitor how you feel during and after exercise.
What to expect?
Nutrition:
- Your weight loss may start to slow down.
- Expect to lose around one to two pounds per week from this point onwards.
- You should start to experience improved mental clarity.
- Your energy levels throughout the day should increase.
Sleep:
- Your sleeping routine should start to feel more natural and easier to do.
- Your sleep should be deeper and longer.
- You should be feeling more refreshed in the mornings.
Exercise:
- Expect a performance boost during this phase compared to how you did throughout the first phase.
- Your body should now be using fat for fuel during exercise.
- You may set personal best records in your training.
You are in the final 14 the 6-week accelerator plan. If you are like the others who went before you, you will be entirely convinced of the benefits of living a LEAN Keto Lifestyle diet. Now it is time to see LEAN Keto as a lifestyle that you can maintain for weeks, months, and the years ahead.
What should you do?
Nutrition:
- Increase your daily carb intake by another 10 grams.
- You can now eat up to 50 grams of carbs per day.
- This amount of carbs will allow you to reap the benefits of ketosis and weight loss.
- Continue with the nutrition steps outlined in phase one.
- Consider how you can make your low carb nutrition part of your lifestyle.
Sleep
- Continue with your phase one and phase two sleep activities.
- See how you can optimize your bedroom environment for better sleep.
- Consider how you can make your sleep and sleep habits part of your lifestyle.
Exercise
- Go full intensity on your exercise workouts.
- Consider how you can make exercise and fitness part of your lifestyle.
- What should you expect?
Nutrition
- A healthier number on the scale.
- More energy.
- More radiant looking skin.
- Better blood sugar control.
Sleep
- During this phase, your body should be accustomed to your new sleeping patterns.
- The daily sleep habits you have adopted should now be starting to form part of your daily unconscious actions.
Exercise
- Your body will start to feel even stronger.
- You will start to look leaner as your diet and exercise starts to shape your body.
- You will have more sustained energy during exercise as your body starts to use fat for fuel.