
Discover what the ketogenic diet is and whether it will work for you in this introductory coaching section.
Explore the ketogenic diet, a high-fat, moderate-protein, low-carbohydrate plan that shifts the body's fuel from glucose to fat, originally used to treat epilepsy.
Discover what ketosis is and how to know you’re in ketosis. Learn practical steps to stay in ketosis and recover if you get kicked out, answering common ketosis questions.
Discover ketosis, the state where fat replaces glucose as your body's primary fuel, how carb restriction triggers ketone bodies, and the varying adaptation timeline.
Learn to determine ketosis status with urine or blood tests, and recover quickly after a high carb day by pausing, fasting for 16 hours, and exercising to reenter ketosis.
Get started with the ketogenic diet today by implementing fast tips you can apply immediately.
Lock away non-ketogenic temptations in a separate locked cabinet and use a dedicated fridge if possible, keeping ketogenic foods upfront to stay focused.
Start now by eating more fat and fewer carbohydrates, cutting carbs from about 35% to 20–25% of calories for a quick start.
Identify clean fat sources to reach ketosis, including cheeses, olive oil, coconut oil, chia and flax seeds, butter, and nuts like macadamia and pecans, while balancing omega-3 and omega-6.
Identify foods that hinder ketosis on a ketogenic diet, including carrots, cashews, almonds, walnuts, and fruit, due to higher net carbs and liver fructose metabolism.
Identify your daily calorie targets and macronutrient split for the ketogenic diet, calculating calories from fat, protein, and carbs.
Calculate resting metabolic rate to set daily calories on a ketogenic plan and aim for a 500-calorie deficit to lose about one pound per week, tracking intake.
Calculate daily calories for fat loss using a 20/5/75 macro split, then convert to grams with 4 kcal/g for protein and carbs and 9 for fat.
Discover how to use a free macro tracking app to manage net carbs, calories, and fat for a ketogenic diet, including logging meals and scanning labels.
Explore the kito flu, its symptoms and causes, and learn proven strategies to overcome and prevent it, enabling a smoother transition into a ketogenic diet.
The keto flu occurs as your body shifts from using carbs to fat for energy, causing headaches, fatigue, and muscle cramps from electrolyte imbalance, particularly sodium, potassium, and magnesium.
Identify signs of low potassium such as muscle cramps and twitching, and boost potassium intake on a ketogenic diet with avocados, spinach, and salmon to prevent the keto flu.
Learn practical tips to eat ketogenic on the go at fast food restaurants, prioritizing clean natural foods and staying prepared when you can’t control what you eat.
Learn to eat keto at burger restaurants by using a lettuce wrap when available, or pull the bun back bite by bite. Order a two-patty burger if still hungry.
navigate an Italian restaurant by avoiding pasta and pizza, choose salads loaded with cheese, opt for vegetable-heavy soups, and select seafood or grilled chicken prepared keto-friendly.
Navigate keto at Asian restaurants by considering sauces and cornstarch; verify preparation and choose options like chicken and broccoli or egg drop soup with sauce on the side.
Learn how to anticipate and overcome common ketogenic diet challenges, shift your mindset during setbacks, and move forward to stay on track.
Weight yourself weekly after waking at the same time to gauge fat loss, aiming for one pound per week. Track calories and macros; adjust resting metabolic rate after a plateau.
check your macros to stay within carbohydrate limits on a ketogenic diet. prefer dry wine, unflavored vodka or whiskey, and light beers like Michelob Ultra if they fit your macros.
Identify minor tweaks to the ketogenic diet to improve long-term adherence by accommodating aspects that may be hard to sustain.
Implement a dirty ketogenic diet that preserves macro ratios (75% fat, 20% protein, 5% carbs) while allowing processed foods and artificial sweeteners for better long-term adherence, with an 85/15 split.
Plan and prepare meals ahead of time to beat decision fatigue on the keto diet, simplify choices, and stay on track by prepping weekly meals and groceries.
Reward yourself along the way by setting short-term goals, such as losing 10 pounds to earn a shopping trip or a fun day, to stay motivated on ketosis.
Are you not sure what keto diet foods you need to eat for weight loss?
Not sure how to achieve ketosis on this diet plan?
Are you finally ready for a bulletproof approach to burning fat and keeping it off for good?
If so then keep reading!
95% of people who go on a diet will regain the weight back within a few months or years.
To be successful with weight loss you must do something different than everyone else.
You see, most people fall victim to the dieting trap.
It goes a little something like this:
A company that cares nothing about you sells you on the latest diet plan or pill.
You try out this diet with some initial success.
Two weeks later, at your friend's birthday party, you binge eat on some delicious food that you've been craving to eat.
You feel guilty about yourself for cheating on your diet.
Then a few weeks later when you're feeling better about yourself, you try it again and the cycle repeats itself.
The problem isn't you—it's the diet!
Most diet plans don't work against your body not with it!
That's why it's inevitable for most diet plans to fail!
Most diet plans have you eating carbs during all hours of the day. When you eat carbs, your insulin levels go up, and when insulin is high your body doesn't burn fat end of story.
Instead what you must do is be strategic with your nutritional approach. You need to put your body in a state where it uses fat as its primary source of fuel (i.e. you need to get into ketosis).
Sadly most people never come close to achieving this fat-burning state known as ketosis.
When you're in ketosis, you'll be burning fat no matter what it is that you're doing.
You can be at work and still burn fat.
You can sleep and still burn fat.
You can watch T.V. and yes, you'll still burn fat.
With the ketogenic diet, we're going to strategically eat in a way that'll help prime your body to use fat for fuel instead of carbs.
This means that we're going to have to severely limit the amount of carbs that we eat. Eating too many carbs can kick you out of the fat-burning state known as ketosis and we certainly don't want that.
I'm sure this sounds great and all, but who I am to be teaching you about this anyway?
Who Am I?
My name is Thomas Rohmer and I have a Kinesiology degree from the University of North Texas, experience working as a personal trainer, and I've self-published 13 different health and fitness books.
Over the years, I've seen a lot of the things that people commonly struggle with when it comes to reaching their health and fitness goals. That's why I always make sure to craft my advice and programs in a way that thinks of potential problems in advance and then solves them.
I don't care about what should work on paper, I care about what actually works for real people who have normal jobs.
I love sharing my unique knowledge with others who are eager to learn and get started. I hope to inspire you to take action and achieve your health goals!
Why Do I Need to Take This Course?
You need to take this course if you're finally ready to lose weight once and for all.
You can leave this page and hope for the best. Hope that everything will work out. That you'll be able to lose weight and keep it off.
Or you can stop wishing and finally get your hands on the right information. Put yourself in the right vehicle that'll lead you to dieting success and help you maintain that success for good.
Imagine being done with diets, pills, powders, and other supplements for good.
Imagine what you'll look and feel like.
This is the last diet plan that you'll ever need because it actually works!
Course Topics
What the Ketogenic Diet is and How it Works
What Fats, Protein, and Allowed Carbs to Eat on a Keto Diet
What Really Causes the Keto Flu and How You Can Prevent It
My Single Best Tip to Drastically Increase Your Chances of Success
How to Stick to Your Keto Diet When You're Eating at Restaurants
How Many Calories You Need to Eat to Start Burning Fat Today
How Much Protein, Carbs, and Fat You Need to Eat to Lose Weight
List of the best (and worst) nuts to eat on a keto diet
The Easiest Way to Track and Measure Your Calories and Macros
What is Ketosis and How to Easily Achieve Ketosis
Finally don't forget that this course is backed by Udemy's 30-Day Money Back Guarantee. You have nothing to lose except for unwanted body fat!
What are you waiting for?
The time to take action is now. This can be the first day to a new you, or another day where you wonder why it is that you're not getting the results that you want.
Enroll today!