3 day protein diet

hi everyone this is anthony flatt and welcome to my pruvit update video this is my update after having taken keto os for one year my first video 0s video that i made was november first of last year so today's november first and it's the anniversary of that first video so i wanted to make a an update video and give you guys an idea of where i'm at

today so first you'll notice i'm going to be reading my notes if you watched any of my videos you know that that i do keep my notes and and read my notes i'm not a professional speaker tv personality or anything so i want to make sure that i touch on the point set that i've written down

also you'll notice that if you've watched any of my videos were not in my office today we're actually in a little studio that i built in my house little classroom whiteboard studio i'm going to be doing some training i've already created some training programs for small businesses i'm going to be doing some other training look at anthonyflatt.com

and you can you can check it out send me an email and i'll give you my email address at the end and i'll let you take some of those courses and stuff for free but that's why we're here this is my little training studio and it looks a little different in my office will take some will do some more videos later in my office but my office is a

mess at the moment so so anyways let's uh let's start off with the usual disclaimer i'm not a doctor i don't play a doctor on tv before you do anything that i say or anybody else says check it out for yourself make sure you consult with your doctor before you start any kind of health and wellness fitness diet plan any programs

like that so really take anything and everything i say anything and everything else you see on the internet or you hear from friends or whatever and really do your own research i've done a lot of research and i've really learned why a lot of these things are and where the misnomers are where people kind of get things a little bit wrong here one part

of something and they go down a path of thinking that they're now an expert on it so really really research what i'm talking about anything else you hear from anybody on your health in your fitness go to your doctor make sure that they clear anything that you do make sure you're good there ok back to our regularly scheduled programming to

even say that anymore i know they did when i watch saturday morning cartoons on the tv on that black and white box with the antenna on it younger kids you have no idea what i'm talking about cartoons used to only be on in the morning and we had four channels 367 and 42 for those of you that know what those channels are where

they're at you know where i'm from for fun if you get a chance to take down in the box and tell me what you think i'm from based on those channels but anyways let's get back on track here so its many year i've lost over 50 pounds hooray yay i've kept it off array so that's great but my goal was to lose a hundred in 12 months lose 100 pounds in one year and i

didn't get there and you know what happened well lots of things but basically boils down to life happened in an anthony happen you know is doing really well from november to about may and then in may my wife and i went on a 16-day alaskan 20th anniversary wedding vacation and kind of blew it

the the first five days we were in fairbanks and then denali and i did pretty good there but then for the next seven days we were on a cruise an alaskan cruise and you guys know what on a cruise ship right food food food food food right if you didn't get that let me translate for you carbs carbs cooker cards right and i

didn't do so well and i didn't take my kido s twice a day like i had been taken yet and i didn't stick to eating low-carb high-fat i ate was there and most all of it was carved it was delicious but i gained about 10 to 12 pounds in that in that 16 days so what happened you know came back i got back on taking my keto os

twice-a-day got back to eating low-carb high-fat basically i eat meat and vegetables and salads and i don't eat breads and i don't eat breaded things and i don't eat things with sugar in them or very very little sugar if possible and i lost uh you know that 10 to 12 pounds within two weeks couple weeks so that was great

back on track again ready roll well not really basically i haven't really lost any more weight since then since about june timeframe now the good news is i haven't gained any way but i haven't lost anyway so you know the natural question is going to be okay anthony you know what happened why

did it stop working well it didn't stop working it's all about what i did or what i did not do and if you notice i said what i did you know i really believe it's important to take responsibility for your own actions right and to be honest with yourself to really look at things and not try to find excuses or ways to blame your

situation or life for people or whatever its if this is you i mean i got i got fat by the things that i ate i lost 50 pounds by the things that that idea in with lots of help from from other people and now i've not lost any weight in the last few months now i think i change jobs you know we've had life things going on i can make all kinds of excuses

for why that happened but that's that's the that's the fact i got very comfortable losing that 2.2 pounds a week average that i had been averaging for the first you know six seven months and and i started to cheat here and there and when i cheated it didn't seem to change things and so i ended up cheating more and and not following

through and not writing down what i'm what i'm eating now watching what i'm eating as much and you know that's a slippery slope because once you start you know then it just makes it okay to have that next thing and the next thing and then it's a it's a you have one bad day of eating that you have a couple bad days and then a week and then you

so now i've been taking quito s all along but i'll be honest and say that some days i took to some days i took one some days maybe i even forgot i don't know that i've ever forgotten completely but maybe i have but it not been consistent you know at all and you know i just wasn't wasn't into my my habit of doing the things that i've been doing so

you know one of the big things with with the cheating was as i stopped taking the keto s it became harder to resist the carbs and in the sugars stuff now i didn't go full bone love you know full bore into what i had before you know it wasn't eating a lot of snack foods was needing a lot of fast food but you know i was eating things that were breaded i

was eating things that i knew had preservatives and sweeteners and came out of a box and in and whatnot not every day i still kept you know i always try to get in a good protein i try to get in a salad but there was there was a lot of the the the bad stuff in there and you know i could i could say boo who have a little pity party

can't figure it out it's not working in boo or whatever and you know it it's you're gonna have to do it so you know i just had to figure out okay well what's what's what's going on here you know why why did i stop losing weight alright and in really yeah i just kind of came back to you know what are what are the facts right so let's look

at some of the facts you know fact when i took keto os twice a day i usually lost weight right now remember keep us is not a diet program i'm not here to prescribe that it's a diet program it is their period ketones and having therapeutic ketones in your system which is something you already have in your system you just don't have

a lot of them but having more therapeutic ketones in your system help you metabolize fat simple like that helps get you into ketosis helps get you into the fat burning mode some people can get into ketosis themselves very easily some people can't get into ketosis at all i can tell you that if i don't drink keto os twice a day and

eat just about anything with a reasonable amount of carbs 10 20 grams of carbs it's going to knock me out of ketosis so keto os is my kind of insurance policy right it keeps the therapeutic ketones in and it keeps me somewhat insulated from falling out to keep ketosis so that i can stay in the

fat-burning state so what else fat well when i took it regularly when i took us regularly i ate better i felt better and i ate less ok and again that's having that therapeutic ketones your body makes you not have those cravings or at least it makes me not have the carb cravings and the sugar cravings and the crazy cravings at night

when i don't when i don't have a keto os in the afternoon or in the late evening i noticed that around 830-9 o'clock and i try to go too bad about a thirty nine o'clock so that's maybe why also i noticed that i start getting hungry usually i try to drink water or try to trick each os at that point but i usually don't want to get to that point

i want to make sure that i'm taking mikey less regularly and i and i haven't been i also know that i wasn't getting any exercise you know i had a goal of getting 10,000 steps a day in my haven't been doing that i haven't been going to the gym and i have been exercising so you know that's it and i know that when i took my key to less twice a day that i

actually had more energy and i actually felt like working out it felt like walking more often when i'm when i don't take it twice a day i'm a little especially when i take one in the morning i'm pretty good about taking one in the morning it's usually the afternoon in the evening that time that i that kind of space off get busy

and forget about it but that's the time when i noticed that i'm really getting tired and and i'm not as motivated to do things so you know fact when i did these things i i lost weight when i didn't do them i didn't lose weight now i didn't gain a lot of way because i was still taking a keto s at least once a day and i was

still eating more or less a low-carb high-fat diet but i wasn't getting enough fat i'm sure i probably was getting in enough protein or maybe even too much protein but i'm sure my carbs were up and i say i'm sure because i'm not really sure because i didn't track it either i did

and i didn't put it into my fitness pal and track what i was eating so i was another there another one of the issues so if i know all the facts you know what i do i just go back and change the things that i'm not doing it start and start doing those things you know you have to be honest with yourself you can't he can't sit in blame everybody

else for you know why you had fast food three times today haven't had anything to eat yet today this is about nine-thirty and i'm probably not gonna tell till noon that's that's that's my goal every day pretty much as eleven twelve o'clock after 11 anyways i'll tell you in a minute why but but i know what i need to do so i just i just need

to do it right well now instead of having a little pity party and complaining i'm going to go and start what i'm gonna call phase two and i'm gonna start that today and basically phase two is just doing the things that i know i need to do making a habit out of them right so here's my here's my daily habit right

drinky 20 s three times a day ok once between six and nine once between noon and three and once between six and nine now i'm saying three times a day because i know me i know what happened this last year and i know that in the afternoons i get busy or in the evenings i get busy i'm gonna be coaching wrestling two days a week again so i'm going to be i'm not

going to be sitting at home at those times i'm gonna be getting back from practice so i know things are gonna happen so if i focus on drinking it three times a day chances are that i'll average at least two times a day right so i'm just upping my ability to average now you know check to see how your body takes therapeutic

ketones i've not had any issue with taking three time taking kos three times a day i know lots of people that do but that's that's an individual thing right i mean test it out for yourself and make sure that that you're okay with it secondly walk run or crawl 60 minutes a day or 10,000 steps whichever one comes first ok walk run or

crawl if if i don't feel like going in for run or getting on the elliptical at least walk walk and read a book walking read a magazine do something so i'm committing myself to walk run or crawl 60 minutes a day or 10,000 steps whichever comes first ok stay on the 7-eleven diet

have you ever heard of the 7-eleven diet it's something that i invented i made a video about it i got a couple months ago but some basically it's just a play on words the 7-eleven diet basically is don't eat before 11am and don't eat after 7pm in the it's basically intermittent fasting right gives your body so if you eat at 7pm can take your

body couple hours to digest whatever you eaten that's nine o'clock so about the time you're going to sleep or that for me hopefully i am asleep your body is going to run out of the sugar and glucose from whatever you a right because just about everything has some carbs in it right so you're gonna

run out of that and it's going to be easier for you to kick into a fat burning state especially if you took the keto os you know like right after your after your dinner that'll that'll be good could you have those therapeutic ketones in your system as well and then you'll be in fat burning mode all night long and most people go into a a fat

burning mode anyways at some point in time whatever food that they ate is good the sugar and in called the carbs converting the shooters are going to burn off right and that's why it's so bad eating late at night because if he'd a bunch of sugar late at night then it takes you farther and you don't get into that fat burning you get into fat

storage but you get in this fat burning stage and it takes you into the morning when you wake up i don't ever really feel hungry in the morning i don't usually even start getting hungry adult sometime after nine ten o'clock so for me not eating breakfast is good people say that the you know breakfast is the most

important meal of the day and that's for people that are on this the standard american diet or the american diet this the madness add whatever you want whatever you want to call it and that basically says that you've got to eat every two hours to keep sugar in your system through cards right so they tell you to eat breakfast

anita snacky lunch the meanest man eat dinner the need a snack they're telling you to eat every two hours that keeps the sugar for guys like me that have insulin resistance and have sugar issues i don't want any sugar in my body i've already got enough i've already got more than enough i've got sugar issues so i don't want to

be eating carbs and i don't want to be eating you know natural or man-made sugar substitute so anyways 7-eleven diet don't eat after 7pm don't eat before 11am give your body that time to repair itself and rest there's reasons why fasting is in the bible there's reasons why people faster reasons why when you read some of the

personal development books you'll hear a lot of the people that are excelling in business go through a fasting period that is part of their regular regimen so you know do that i haven't built up to being able to fast for multiple days yet so if i can go from from seven to eleven the next day you know that gives me what 15 14 15 hours of fasting so that's

that's good my body that time that time to repair then eat a good high fat moderate protein low carb diet k low-carb high-fat diet if you don't know what to eat i'm just google quito and whatever it is you want any gum quito pizza quito meatloaf kiddo casserole quito chicken and they'll be all kinds of recipes for

very good high fat low carb recipes and that's where i get all my usually print like three or four similar recipes out then i pick the best parts the things that i like about each recipe and then i make my own and i don't have a cook small so i usually end up making you know pretty big batches of things and then i use the you know seal-a-meal kind

of deals took to seal up individual meals and i put those in the freezer for myself and then i take them also to my friends at church they they really dig the the creativity and i make a crustless pizza that's really good i've got a couple things that i make that are really cast i got a cauliflower

casserole that's really good and so they like they like that and i my in-laws like it i go over and have lunch with them and we just you can take the seal-a-meal bags and either cut them open and microwave and cut them up and put them in up or put them in boiling water and then cut him open or cut it open take it out and then warming up

however you want but it actually is really good it keeps that stuff pretty good so anyways i'm going on going on and on so let's keep moving on so most people say you know i i've been taking keto acid i've been on a low-carb high-fat diet and i and i just can't lose weight i would suggest that maybe the reason you can't lose weight is

because you're eating things are you're getting in sugar and carbs that you're not aware of and i say that because that's that's what happened to me you know when i put things into i use the the app called myfitnesspal it's a free app you can get it from any smartphone if i put the things in there it gives me a calorie counter but more importantly

it gives me a macro nutrients counter that tells me how many fats and sugars and how much how much protein i've been getting so i really really like that out but i got away from using it so i need to use that every day so i need to use it not before i not after me but while i'm eating i need to be plugging it into the

foods right there in front of me i know exactly what i'm eating i need to plug it in at that point in time i think people who say that they can't lose weight oftentimes not everybody not every situation but oftentimes it's because they're eating more than they think oh well i just had chicken

well where do you have chicken from well i had a chicken sandwich from the fast-food place ok that's not just chicken that's the chicken that's the breading that's the oil that's the bread that's the in and all of that stuff is super super bad for you so because it's highly refined that's

the biggest part but so if you're gonna have chicken have chicken right have some chicken with the skin on broil have have chicken you know yeah you know in a pan sauteed or on the grill or however you like it but don't think that a chicken breast cooked on the grill is anywhere near the same thing as fast and everybody's going to

say well of course not believe me our mind plays tricks on us and convinces us that it's okay to go through the drive-through because it's just a little bit of grease it's just a little bit of carbs no it's a lot of grease in a lot of carbs it'll blow your entire day and maybe even your entire week in ketosis by going through faster one time so keep

that in mind and then also i need to be testing my blood glucose in my blood ketones every single day and i got away from doing that again and what that does for especially for people who say i'm eating i'm eating i'm in ketosis i'm eating really well i'm peeing on the little test strips and i'm in ketosis you know i have the test strips and i

use them from time to time but to be honest with you the blood meter is the only one that i trust when i do the blood meter tell me what my glucose levels are and then i can do the ketone one will tell me if i'm in ketosis or not the ketosis trips are kind of expensive they're about to 250 each so if you do that every day you're talking

about a little bit of money but the glucose strips are cheap they're like 30 or 40 cents so i do glucose i i used to i need to get back to it i used to do glucose every single day and then i do ketones maybe every day for a while and then get two doing once or twice a week just to kind of check and balance and make sure you can really

kind of tell if your glucose levels are are pretty high the odds are you're not in ptosis so if your glucose levels are low if your glucose levels are under a hundred or right around a hundred then then you're probably in ketosis if your glucose levels are higher than that you're probably not now that's not that's not a

perfect rule of thumb if you're heavier and you guys insulin issues and if you're really really skinny i mean there's all kinds of variations there but as a rule of thumb gluten tests your glucose to get at least an idea and i that really helps me that really i mean every time i tested my glucose and it's been hi i can think back and say what

did i eat what did i i had a bunch of grapes and strawberries let me see how many how much sugar is in grapes and strawberries and you'll find that barry's there's not as much but grapes are very high watermelons very high any kind of melon most melons are high if you're going to have berries try to

have blueberries and blackberries and in this and the smaller berries with lots of antioxidants and less sugar less fructose fructose is sugar or you drink a glass of milk and say i didn't eat anything with sugar in english ok milk has has lactose in it toast ose toes frutos lactose glucose that's that's all sugar so anyhow and in you every time i

look back i find the food that caused it to go up one of my big ones was darn that popcorn is popcorn its light it had real butter on it a little bit of sea salt on it yeah popcorns not good for you so anyhow alright so that's my plan all i've got to do is stick to it right here's the deal i'm gonna stumble it's gonna happen

i've already done in i know it's gonna happen i'm going to work this plan and try to stick to it as much as i possibly can i'm really dedicate to it but when i stumble that's okay because i know how to look at what i did and and being real with myself and be honest with myself and i know how to change it and then i know how to get back onto plan and i

know how to keep going so i don't have to have a pity party i don't have to you know spiral down and take two or three months or four months like i just did to get back on a program i should be able to get right back so i'm i'm camry committing myself today to face to to lose another 50 pounds in the next 12 months and i've already done it once so

losing another 50 pounds shouldn't be that big a deal clarity not the plan is and i just need to do that so someone leave it with that if there's anything i can do to help you let me know email me at anthony anthony flat calm you can visit my website anthony flat you can leave me comments here and i'll i'll respond to comments i'm not on

youtube every single day so my email is better and then you can also find me on linkedin you can message me on linkedin my use linkedin for business so i'm on linkedin a lot so just just reach out to me i'll help you any way i can again i'm not an expert i'm not a doctor i don't want to give you any doctor advice but i can tell you

what's worked for me and maybe give you some advice and help you along the way and that's part of my own personal little ministry and i appreciate the opportunity to do that and if i can help anybody is certainly well okay take care