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.

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.

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:

• Overview of "cut" phases
• A good Reddit thread with counter-intel
• More info about cutting on keto

Playbooks

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

• Fatigue
• Cravings