Intensive Keto Experience
A guided, intensive group course focused on keto, intermittent fasting and weight loss!
Is this course for you?
- Have you tried many diets before with little success?
- Do you want to lose weight fast?
- Are you committed and have time?
- Do you want to learn all about keto and fasting?
- Do you like working in groups and meeting new people?
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Do you like the intense pace of working and are willing to give it everything?
Do you feel that it is time to change something in your life?
If yes, then the Intensive Keto Experience Course will get you back on track!
This course will help you achieve your goals. It is intense but you will learn about nutrition, understand why keto and fasting are so powerful tools.
COURSE OVERVIEW
The course will help you get into a healthy ketogenic lifestyle, with very targeted practices and help you avoid the crash and burn effects that so many people face when starting keto. You will also practice intermittent fasting which has great benefits for health and longevity. The combination of the two and the support of the ketOntrack team will help you start your weight loss journey in the best way.
The course is guided and designed in a way that allows you to experience the change and make it part of your life.
Course Duration
8 Weeks
(fast-paced)
Course Start
1 June
Course Price
€249
€199
Language
English
Course Level
Beginner
Time required
THE COURSE STRUCTURE
The group will consist of maximum 10 people.
8 weeks, 8 life changing habits
The course is a fast-paced course and it is 8 weeks long, with videos, quizzes, exercises and many resources. Every week will have one or more objectives that come with detailed guides and tips to allow you to practice, experience and create new habits! As part of the objective there will be also group exercises and daily tasks to be completed. Since there will be many new things for you to learn, it is important that you have sufficient time to allocate and follow the pace of the group.
Online sessions and support
Our success with every group and client so far, is that we are there to support every single one of you. Every week there will an online session to discuss as a team the outcome of the goals of the previous week and agree on how to proceed. In our experience the team spirit that is created in such courses and support that everyone provides to the others in the group is what makes this course special.
During the course you will
- Follow a healthy ketogenic diet and get into ketosis
- You will reach the point of doing a 16-8 daily intermittent fasting
- Reduce cravings and improve your daily nutrition
- Unblock the body to be a fat burning machine and start losing kilos in a safe way
- Cook easy but delicious and nutritious meals
- You will get guided support on your weight loss journey
You will get
(Click the + symbol for more information)
The course will be guided by your coach and with the use of a portal. Every week the group will meet for an hourly session to review the progress, clarify questions and set the goals of the week.
The course consists of 8 lessons. The introduction and 7 core lessons.
Every lesson is broken down into topics that start with an overview, cover the science, and allow you to check your status with simple quizzes.
Each of the 8 main lessons has one objective, which you will practice for a week before moving on. You will be provided with simple tips and guidelines to help you along the way.
Throughout the course we will provide additional resources and additional recommended reading.
There will be group exercises and throughout the course there will be collaboration tools to allow the team to work together.
Our coach will help you track with Cronometer your food and nutrients. We will also share delicious recipes.
You need to have
- Daily Journal
Keeping a daily blog is important to allow for self-reflection, create awareness of how your are progressing and allow you to ask us your questions (if needed).
- Cronometer
You will be using Cronometer on a daily basis to track your meals and your nutritional status. A pro-account will be required.
- Keto-Mojo
Purchasing a Keto-Mojo device is required, to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.
Your Coach
I got introduced in the world of intermittent fasting and ketogenic diet around 10 years ago, after some years of not really taking care of myself. I started noticing changes in myself. I had put on kilos on even though my diet had not changed much I was finding I had increasingly more energy crashes, less and less energy and increasingly difficult to keep focused.
Through my own journey I have come to realise how important our daily habits are for our health. But also how important our health is for productivity, work-life balance and achieving everything we aspire for.
I strongly believe in personal engagement with all my clients throughout their life transforming journey to gain the experience, knowledge, and beliefs needed. I believe having more energy and feeling better are the keys to allow us to go after our goals.
Nutrition is very powerful. It can heal us and fuel us with energy but also cause disease. Together we will not only learn what to eat, but also how and when to eat as the foundation for proper nutrition and good health!
COURSE CONTENT
Introduction
Start the course with the right foundation. Prepare everything you need and setup for success.
- Setup Cronometer and track your food.
- Read the introduction content and course layout.
- Meet the team and start with initial exercises.
LESSON 1 - WHOLE FOODS
Remove refined food which have low nutritional density and cause various gut issues and disease.
- Clean-up the kitchen from processed/packaged food.
- Why packaged foods are bad for our health.
- Increase nutrient intake with whole foods.
Lesson 2 - REMOVE WHEAT
Remove wheat as a first step to reduce high sugar foods. Reduce your eating window to 10 hours.
- Do we need carbs? What about protein?
- The calories-in calories-out concept.
- Benefits of fasting.
LESSON 3 - 16 hour fasting
Experience the benefits of a 16/8 fasting protocol for weight loss, health and longevity.
- Salt and hydration.
- Fat adaptation.
- Understand the role of insulin.
LESSON 4 - Low Carb
Go Low carb. Further remove high carb sources.
- High carb vs. high fat diets.
- Cooking made easy with meal preparing tips.
- Eating sugar depletes your vitamins.
LESSON 5 - 20 grams of carbs
As a last step we will further reduce our carb intake to aim for 20grams per day.
- Remove grains and legumes.
- Learn about anti-nutrients (Oxalates, Phytic acid, Lectins).
- The different types of fat.
LESSON 6 - Track Keto
Remove refined food which have low nutritional density and cause various gut issues and disease.
- Supplements.
- The wrong way to do keto.
- APOE, Cholesterol & Lipid profiles.
LESSON 7 - Your decision
In the last week we will decide as a group what is the topic to work on.
- Do you have some weakness you need help on.
- Deep dive in any nutritional topic you want.
- Knowledge is power. Ask us anything.
