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Goals

Start with:

  • A specific goal (lose 2 lbs / week)
  • An end date (10 weeks)

Feedback Loops​

You want daily feedback on what's going well & what isn't.

Weight Chart​

  • Weigh yourself every morning, compare it to the trend.
  • Here is a Google Sheet -- just duplicate it & edit the target delta & starting weight. You'll get:
    • A trend-line vs your actual results
    • A red/green indicator every day
  • Example from 2022. A spreadsheet with a chart

Progress Photos​

  • Once per week, same place, same pose.
  • Week-to-week isn't much different, but it adds up over time:
  • Example from 2023. me before and after cutting

A Friend​

  • If possible, get a friend to do this with you.
  • I'm running an experiment where we text each morning & create the charts for one another
  • Accountability is huge. Get some skin in the game.
    • Don't develop a bot to shame you on Twitter. That never works.

Consistency​

Consistency is key -- it's better to follow a mediocre plan for 10 weeks than it is to switch between 3 amazing plans during the same period.

This reference site works with any ~keto plan, it's fine to disagree with me, just be consistent.

Alternatives​

There is a lot of great info out there:

Playbooks​

You will have hard times. Make a plan to overcome them, so you're not panicking at every challenge:

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