• <b>Thriving on Fat</b>
    <i>A 5-week Guide to Start Burning Fat as Fuel</i>

    <i>Megan Johnosn</i>

  • Introduction

  • I. LCHF 101: Our fat burning machinery

  • II. Formulating your ideal diet

  • III. From Formation to imlementation

  • IV. More that diet (5Pillars of health)

  • V.5-Week eating plan

  • VI. FAQ

  • VII. Resources and Refrences

  • Types of fuel

  • Does fat make up fat?

  • What is LCHF?

  • Breaking down the diet

  • Hunger Games

  • Controlling hunger

  • LCHF and disease/illness

  • LCHF and you

  • Do’s and Don’ts

  • Dinning out

  • A look an LCHF daily routine

  • Turning macros into food

  • I. LCHF Lifestyle

  • II. Mobility and movement

  • III. Mental Matters

  • IV. Smart Sleep

  • V. Community connection

  • Week 1:

  • Week 2:

  • Week 3:

  • Week 4:

  • Week 5:

  • Resources:

  • Refrences

  • <u>Carbs vs fat</u>

  • <u>Ketones</u>

  • <U>Fat adaptation</u>

  • <u>Low-carb flu</u>

  • <u>3 types of LCHF</u>

  • LCHF by another name

  • <u>The 4 macronutrients</u>

    1. Carb tolerance

    2. Protein threshold

    3. Fat

    4. Ketones

  • <u>Micronutrients</u>

  • <u>Hydration and Electrolytes</u>

  • <u>Meal frequency</u>

  • <u>Intermittent fasting</u>

  • <u>Fasting</u>

  • <u>Weight loss</u>

  • <u>Muscle gain</u>

  • <u>Maintance mode</u>

  • <u>Hitting a stall</u>

  • <u>Carb cycling</u>

  • <u>Diabetes</u>
    1.Type 1 (juvinial)
    2.Type 2
    3.Gestational
    4.Tpye 2 (Alzheimer’s)

  • <u>Heat disease</u>
    Cholesterol
    Tryglycerides

  • <u>Leaky gut</u>

  • <u>Parkinsons</u>

  • <u>Epliepsy</u>

  • <u>Tramatic brain injury</u>

  • <u>Cancer</u>

  • <u>Crohn’s</u>

  • <u>M.S.</u>

  • <u>Autism </u>

  • <u>Depression</u>

  • <u>Bipolor</u>

  • <u>Migranes</u>

  • <u>PTSD</u>

  • <u>Schizoprenia</u>

  • <u>Huntingtons</u>

  • <u>fat</u>

  • <u>Protein</u>

  • <u>carbs</u>

  • <u>Starting out</u>

  • <u>Becoming fat/keto adapted</u>

  • <u>Earning your carbs: should you be keto?</u>

  • <u>Building a movement rich envornment</u>

  • <u>Developing a movement practice</u>

  • <u>Train your body</u>

  • <u>Know why you are doing this</u>

  • <u>Develop yourself </u>

  • <u>Having the patience to stay the course</u>

  • <u>Clean out the negativity</u>

  • <u>Manage your stress</u>

  • <u>Get organizeand develope a gameplan</u>

  • <u>Getting past carb addiction</u>

  • <u>Geting past sugar addiction</u>

  • <u>Managing your expectiations</u>

  • <u>Sleep and health</u>

  • <u>Hacking sleep</u>

  • Standard LCHF
    Cylical (Carb-Refeeds)
    Targeted

  • Banting
    Keto
    Paleo
    Primal

  • Martial Arts
    Crossfit
    Yoga

  • Endurance
    Strength
    Explosivness

  • Night shift work
    Stress and sleep

  • Tips to help you sleep better

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LCHF 101: Our fat burning machinery \n"},{"_id":"7e7071cd09b44885fa000070","treeId":"7e70c5b009b44885fa000039","seq":11186908,"position":1,"parentId":"7e709fdc09b44885fa00004f","content":"**Types of fuel**"},{"_id":"7e70458309b44885fa000084","treeId":"7e70c5b009b44885fa000039","seq":11183698,"position":1,"parentId":"7e7071cd09b44885fa000070","content":" <u>Carbs vs fat</u> "},{"_id":"7e6b7aa809b44885fa000106","treeId":"7e70c5b009b44885fa000039","seq":11186910,"position":2,"parentId":"7e7071cd09b44885fa000070","content":"<u>Ketones</u>"},{"_id":"7e7068f509b44885fa000074","treeId":"7e70c5b009b44885fa000039","seq":11183691,"position":2,"parentId":"7e709fdc09b44885fa00004f","content":"**Does fat make up fat?**"},{"_id":"7e7047b109b44885fa000082","treeId":"7e70c5b009b44885fa000039","seq":11183693,"position":1,"parentId":"7e7068f509b44885fa000074","content":" <U>Fat adaptation</u>\n"},{"_id":"7e70472f09b44885fa000083","treeId":"7e70c5b009b44885fa000039","seq":11183694,"position":2,"parentId":"7e7068f509b44885fa000074","content":" <u>Low-carb flu</u>"},{"_id":"7e70623e09b44885fa000075","treeId":"7e70c5b009b44885fa000039","seq":11186911,"position":3,"parentId":"7e709fdc09b44885fa00004f","content":"**What is LCHF?**"},{"_id":"7e6b788609b44885fa000107","treeId":"7e70c5b009b44885fa000039","seq":11186912,"position":1,"parentId":"7e70623e09b44885fa000075","content":"<u>3 types of LCHF</u>\n"},{"_id":"7e6b763e09b44885fa000108","treeId":"7e70c5b009b44885fa000039","seq":11186913,"position":1,"parentId":"7e6b788609b44885fa000107","content":"Standard LCHF\nCylical (Carb-Refeeds)\nTargeted"},{"_id":"7e6b73fe09b44885fa000109","treeId":"7e70c5b009b44885fa000039","seq":11186914,"position":2,"parentId":"7e70623e09b44885fa000075","content":"LCHF by another name"},{"_id":"7e6b732e09b44885fa00010a","treeId":"7e70c5b009b44885fa000039","seq":11186915,"position":1,"parentId":"7e6b73fe09b44885fa000109","content":"Banting \nKeto\nPaleo \nPrimal"},{"_id":"7e709f1309b44885fa000050","treeId":"7e70c5b009b44885fa000039","seq":11195949,"position":3,"parentId":"7e70c59909b44885fa00003b","content":"# II. Formulating your ideal diet"},{"_id":"7e7097b909b44885fa000057","treeId":"7e70c5b009b44885fa000039","seq":11183682,"position":0.5,"parentId":"7e709f1309b44885fa000050","content":"**Breaking down the diet**\n"},{"_id":"7e705abe09b44885fa000076","treeId":"7e70c5b009b44885fa000039","seq":11183673,"position":1,"parentId":"7e7097b909b44885fa000057","content":"<u>The 4 macronutrients</u>\n1. Carb tolerance\n\n2. Protein threshold\n\n3. Fat\n\n4. Ketones\n "},{"_id":"7e705a5409b44885fa000077","treeId":"7e70c5b009b44885fa000039","seq":11183663,"position":2,"parentId":"7e7097b909b44885fa000057","content":"<u>Micronutrients</u>"},{"_id":"7e70504a09b44885fa000079","treeId":"7e70c5b009b44885fa000039","seq":11183690,"position":2.5,"parentId":"7e7097b909b44885fa000057","content":"<u>Hydration and Electrolytes</u>"},{"_id":"7e70958509b44885fa000058","treeId":"7e70c5b009b44885fa000039","seq":11183683,"position":0.75,"parentId":"7e709f1309b44885fa000050","content":"**Hunger Games**"},{"_id":"7e704f3109b44885fa00007b","treeId":"7e70c5b009b44885fa000039","seq":11183678,"position":1,"parentId":"7e70958509b44885fa000058","content":"<u>Meal frequency</u>\n"},{"_id":"7e704d9709b44885fa00007c","treeId":"7e70c5b009b44885fa000039","seq":11183680,"position":2,"parentId":"7e70958509b44885fa000058","content":"<u>Intermittent fasting</u>"},{"_id":"7e704cd609b44885fa00007d","treeId":"7e70c5b009b44885fa000039","seq":11183681,"position":3,"parentId":"7e70958509b44885fa000058","content":"<u>Fasting</u>"},{"_id":"7e70984809b44885fa000056","treeId":"7e70c5b009b44885fa000039","seq":11183684,"position":1,"parentId":"7e709f1309b44885fa000050","content":"**Controlling hunger**"},{"_id":"7e704b2509b44885fa00007e","treeId":"7e70c5b009b44885fa000039","seq":11183685,"position":1,"parentId":"7e70984809b44885fa000056","content":"<u>Weight loss</u>"},{"_id":"7e704a9909b44885fa00007f","treeId":"7e70c5b009b44885fa000039","seq":11183686,"position":2,"parentId":"7e70984809b44885fa000056","content":"<u>Muscle gain</u>"},{"_id":"7e704a2b09b44885fa000080","treeId":"7e70c5b009b44885fa000039","seq":11183706,"position":3,"parentId":"7e70984809b44885fa000056","content":"<u>Maintance mode</u>"},{"_id":"7e70425709b44885fa000085","treeId":"7e70c5b009b44885fa000039","seq":11183718,"position":3.5,"parentId":"7e70984809b44885fa000056","content":"<u>Hitting a stall</u>"},{"_id":"7e70498109b44885fa000081","treeId":"7e70c5b009b44885fa000039","seq":11183689,"position":4,"parentId":"7e70984809b44885fa000056","content":"<u>Carb cycling</u>"},{"_id":"7e7091f309b44885fa000059","treeId":"7e70c5b009b44885fa000039","seq":11186803,"position":2,"parentId":"7e709f1309b44885fa000050","content":"**LCHF and disease/illness**\n"},{"_id":"7e6ba8b909b44885fa00008a","treeId":"7e70c5b009b44885fa000039","seq":11186821,"position":1,"parentId":"7e7091f309b44885fa000059","content":"<u>Diabetes</u>\n1.Type 1 (juvinial)\n2.Type 2 \n3.Gestational \n4.Tpye 2 (Alzheimer's)"},{"_id":"7e6ba3aa09b44885fa00008b","treeId":"7e70c5b009b44885fa000039","seq":11186824,"position":2,"parentId":"7e7091f309b44885fa000059","content":"<u>Heat disease</u>\nCholesterol\nTryglycerides"},{"_id":"7e6ba18609b44885fa00008c","treeId":"7e70c5b009b44885fa000039","seq":11186825,"position":3,"parentId":"7e7091f309b44885fa000059","content":"<u>Leaky gut</u>"},{"_id":"7e6ba0c809b44885fa00008d","treeId":"7e70c5b009b44885fa000039","seq":11186830,"position":4,"parentId":"7e7091f309b44885fa000059","content":"<u>Parkinsons</u>"},{"_id":"7e6b9fcc09b44885fa00008e","treeId":"7e70c5b009b44885fa000039","seq":11186832,"position":5,"parentId":"7e7091f309b44885fa000059","content":"<u>Epliepsy</u>"},{"_id":"7e6b9f3609b44885fa00008f","treeId":"7e70c5b009b44885fa000039","seq":11186834,"position":6,"parentId":"7e7091f309b44885fa000059","content":"<u>Tramatic brain injury</u>"},{"_id":"7e6b9e9009b44885fa000090","treeId":"7e70c5b009b44885fa000039","seq":11186835,"position":7,"parentId":"7e7091f309b44885fa000059","content":"<u>Cancer</u>"},{"_id":"7e6b9dc909b44885fa000091","treeId":"7e70c5b009b44885fa000039","seq":11186837,"position":8,"parentId":"7e7091f309b44885fa000059","content":"<u>Crohn's</u>"},{"_id":"7e6b9d2209b44885fa000092","treeId":"7e70c5b009b44885fa000039","seq":11186838,"position":9,"parentId":"7e7091f309b44885fa000059","content":"<u>M.S.</u>"},{"_id":"7e6b9cc709b44885fa000093","treeId":"7e70c5b009b44885fa000039","seq":11186841,"position":10,"parentId":"7e7091f309b44885fa000059","content":"<u>Autism </u>"},{"_id":"7e6b9c6509b44885fa000094","treeId":"7e70c5b009b44885fa000039","seq":11186843,"position":11,"parentId":"7e7091f309b44885fa000059","content":"<u>Depression</u>"},{"_id":"7e6b9bf409b44885fa000095","treeId":"7e70c5b009b44885fa000039","seq":11186845,"position":12,"parentId":"7e7091f309b44885fa000059","content":"<u>Bipolor</u>"},{"_id":"7e6b9b6a09b44885fa000096","treeId":"7e70c5b009b44885fa000039","seq":11186848,"position":13,"parentId":"7e7091f309b44885fa000059","content":"<u>Migranes</u>"},{"_id":"7e6b9afe09b44885fa000097","treeId":"7e70c5b009b44885fa000039","seq":11186849,"position":14,"parentId":"7e7091f309b44885fa000059","content":"<u>PTSD</u>"},{"_id":"7e6b9a7809b44885fa000098","treeId":"7e70c5b009b44885fa000039","seq":11186852,"position":15,"parentId":"7e7091f309b44885fa000059","content":"<u>Schizoprenia</u>"},{"_id":"7e6b99a409b44885fa000099","treeId":"7e70c5b009b44885fa000039","seq":11186853,"position":16,"parentId":"7e7091f309b44885fa000059","content":"<u>Huntingtons</u>"},{"_id":"7e709e4209b44885fa000051","treeId":"7e70c5b009b44885fa000039","seq":11183333,"position":4,"parentId":"7e70c59909b44885fa00003b","content":"III. From Formation to imlementation\n"},{"_id":"7e708f4b09b44885fa00005b","treeId":"7e70c5b009b44885fa000039","seq":11183699,"position":1,"parentId":"7e709e4209b44885fa000051","content":"**LCHF and you**"},{"_id":"7e708eee09b44885fa00005c","treeId":"7e70c5b009b44885fa000039","seq":11183701,"position":2,"parentId":"7e709e4209b44885fa000051","content":"**Do's and Don'ts**"},{"_id":"7e708e0e09b44885fa00005d","treeId":"7e70c5b009b44885fa000039","seq":11183700,"position":3,"parentId":"7e709e4209b44885fa000051","content":"**Dinning out**\n"},{"_id":"7e708c4709b44885fa00005f","treeId":"7e70c5b009b44885fa000039","seq":11183702,"position":5,"parentId":"7e709e4209b44885fa000051","content":"**A look an LCHF daily routine**"},{"_id":"7e7086e009b44885fa000060","treeId":"7e70c5b009b44885fa000039","seq":11183719,"position":6,"parentId":"7e709e4209b44885fa000051","content":"**Turning macros into food**"},{"_id":"7e70414609b44885fa000086","treeId":"7e70c5b009b44885fa000039","seq":11183731,"position":1,"parentId":"7e7086e009b44885fa000060","content":"<u>fat</u>"},{"_id":"7e703f8509b44885fa000087","treeId":"7e70c5b009b44885fa000039","seq":11183733,"position":2,"parentId":"7e7086e009b44885fa000060","content":"<u>Protein</u>"},{"_id":"7e703f1a09b44885fa000088","treeId":"7e70c5b009b44885fa000039","seq":11183735,"position":3,"parentId":"7e7086e009b44885fa000060","content":"<u>carbs</u>"},{"_id":"7e709d9a09b44885fa000052","treeId":"7e70c5b009b44885fa000039","seq":11183608,"position":5,"parentId":"7e70c59909b44885fa00003b","content":"IV. More that diet (5Pillars of health)\n"},{"_id":"7e70844a09b44885fa000061","treeId":"7e70c5b009b44885fa000039","seq":11183738,"position":1,"parentId":"7e709d9a09b44885fa000052","content":"**I. LCHF Lifestyle**"},{"_id":"7e6b923209b44885fa0000a3","treeId":"7e70c5b009b44885fa000039","seq":11186871,"position":1,"parentId":"7e70844a09b44885fa000061","content":"<u>Starting out</u>"},{"_id":"7e6b914809b44885fa0000a4","treeId":"7e70c5b009b44885fa000039","seq":11186873,"position":2,"parentId":"7e70844a09b44885fa000061","content":"<u>Becoming fat/keto adapted</u>"},{"_id":"7e6b907909b44885fa0000a5","treeId":"7e70c5b009b44885fa000039","seq":11186885,"position":3,"parentId":"7e70844a09b44885fa000061","content":"<u>Earning your carbs: should you be keto?</u>"},{"_id":"7e7076da09b44885fa00006c","treeId":"7e70c5b009b44885fa000039","seq":11183741,"position":2,"parentId":"7e709d9a09b44885fa000052","content":"**II. Mobility and movement**"},{"_id":"7e6b989f09b44885fa00009a","treeId":"7e70c5b009b44885fa000039","seq":11186854,"position":1,"parentId":"7e7076da09b44885fa00006c","content":"<u>Building a movement rich envornment</u>"},{"_id":"7e6b978909b44885fa00009b","treeId":"7e70c5b009b44885fa000039","seq":11186855,"position":2,"parentId":"7e7076da09b44885fa00006c","content":"<u>Developing a movement practice</u>"},{"_id":"7e6b962d09b44885fa00009d","treeId":"7e70c5b009b44885fa000039","seq":11186916,"position":0.5,"parentId":"7e6b978909b44885fa00009b","content":"Martial Arts\nCrossfit\nYoga"},{"_id":"7e6b94c809b44885fa00009f","treeId":"7e70c5b009b44885fa000039","seq":11186863,"position":3,"parentId":"7e7076da09b44885fa00006c","content":"<u>Train your body</u>"},{"_id":"7e6b934f09b44885fa0000a0","treeId":"7e70c5b009b44885fa000039","seq":11186919,"position":1,"parentId":"7e6b94c809b44885fa00009f","content":"Endurance\nStrength\nExplosivness"},{"_id":"7e70745109b44885fa00006d","treeId":"7e70c5b009b44885fa000039","seq":11183742,"position":3,"parentId":"7e709d9a09b44885fa000052","content":"**III. Mental Matters**"},{"_id":"7e6b8c4109b44885fa0000f8","treeId":"7e70c5b009b44885fa000039","seq":11186886,"position":1,"parentId":"7e70745109b44885fa00006d","content":"<u>Know why you are doing this</u>"},{"_id":"7e6b88b009b44885fa0000f9","treeId":"7e70c5b009b44885fa000039","seq":11186888,"position":2,"parentId":"7e70745109b44885fa00006d","content":"<u>Develop yourself </u>"},{"_id":"7e6b87be09b44885fa0000fa","treeId":"7e70c5b009b44885fa000039","seq":11186889,"position":3,"parentId":"7e70745109b44885fa00006d","content":"<u>Having the patience to stay the course</u>"},{"_id":"7e6b86c909b44885fa0000fb","treeId":"7e70c5b009b44885fa000039","seq":11186890,"position":4,"parentId":"7e70745109b44885fa00006d","content":"<u>Clean out the negativity</u>"},{"_id":"7e6b807609b44885fa000100","treeId":"7e70c5b009b44885fa000039","seq":11186899,"position":4.5,"parentId":"7e70745109b44885fa00006d","content":"<u>Manage your stress</u>"},{"_id":"7e6b85e209b44885fa0000fc","treeId":"7e70c5b009b44885fa000039","seq":11186896,"position":5,"parentId":"7e70745109b44885fa00006d","content":"<u>Get organizeand develope a gameplan</u>"},{"_id":"7e6b857409b44885fa0000fd","treeId":"7e70c5b009b44885fa000039","seq":11186894,"position":6,"parentId":"7e70745109b44885fa00006d","content":"<u>Getting past carb addiction</u>"},{"_id":"7e6b848209b44885fa0000fe","treeId":"7e70c5b009b44885fa000039","seq":11186897,"position":7,"parentId":"7e70745109b44885fa00006d","content":"<u>Geting past sugar addiction</u>"},{"_id":"7e6b819f09b44885fa0000ff","treeId":"7e70c5b009b44885fa000039","seq":11186898,"position":8,"parentId":"7e70745109b44885fa00006d","content":"<u>Managing your expectiations</u>"},{"_id":"7e7073db09b44885fa00006e","treeId":"7e70c5b009b44885fa000039","seq":11183772,"position":4,"parentId":"7e709d9a09b44885fa000052","content":"**IV. Smart Sleep**"},{"_id":"7e6b7f9909b44885fa000101","treeId":"7e70c5b009b44885fa000039","seq":11186900,"position":1,"parentId":"7e7073db09b44885fa00006e","content":"<u>Sleep and health</u>"},{"_id":"7e6b7e0109b44885fa000103","treeId":"7e70c5b009b44885fa000039","seq":11186922,"position":1,"parentId":"7e6b7f9909b44885fa000101","content":"Night shift work\nStress and sleep\n"},{"_id":"7e6b7ec509b44885fa000102","treeId":"7e70c5b009b44885fa000039","seq":11186905,"position":2,"parentId":"7e7073db09b44885fa00006e","content":"<u>Hacking sleep</u>"},{"_id":"7e6b7c1909b44885fa000105","treeId":"7e70c5b009b44885fa000039","seq":11186906,"position":1,"parentId":"7e6b7ec509b44885fa000102","content":"Tips to help you sleep better"},{"_id":"7e70736909b44885fa00006f","treeId":"7e70c5b009b44885fa000039","seq":11183773,"position":5,"parentId":"7e709d9a09b44885fa000052","content":"**V. Community connection**"},{"_id":"7e709c3a09b44885fa000053","treeId":"7e70c5b009b44885fa000039","seq":11183512,"position":6,"parentId":"7e70c59909b44885fa00003b","content":"V.5-Week eating plan"},{"_id":"7e70825409b44885fa000062","treeId":"7e70c5b009b44885fa000039","seq":11183775,"position":2,"parentId":"7e709c3a09b44885fa000053","content":"**Week 1: **"},{"_id":"7e70812a09b44885fa000063","treeId":"7e70c5b009b44885fa000039","seq":11183774,"position":3,"parentId":"7e709c3a09b44885fa000053","content":"**Week 2:**"},{"_id":"7e7080d409b44885fa000064","treeId":"7e70c5b009b44885fa000039","seq":11183777,"position":4,"parentId":"7e709c3a09b44885fa000053","content":"**Week 3:**"},{"_id":"7e70809e09b44885fa000065","treeId":"7e70c5b009b44885fa000039","seq":11183776,"position":5,"parentId":"7e709c3a09b44885fa000053","content":"**Week 4:**"},{"_id":"7e70805b09b44885fa000066","treeId":"7e70c5b009b44885fa000039","seq":11183779,"position":6,"parentId":"7e709c3a09b44885fa000053","content":"**Week 5:**"},{"_id":"7e709b6409b44885fa000055","treeId":"7e70c5b009b44885fa000039","seq":11183591,"position":7,"parentId":"7e70c59909b44885fa00003b","content":"VI. FAQ"},{"_id":"7e707cbc09b44885fa000068","treeId":"7e70c5b009b44885fa000039","seq":11183595,"position":8,"parentId":"7e70c59909b44885fa00003b","content":"VII. Resources and Refrences "},{"_id":"7e707b5809b44885fa000069","treeId":"7e70c5b009b44885fa000039","seq":11183778,"position":1,"parentId":"7e707cbc09b44885fa000068","content":"Resources:"},{"_id":"7e707a6609b44885fa00006b","treeId":"7e70c5b009b44885fa000039","seq":11183604,"position":2,"parentId":"7e707cbc09b44885fa000068","content":"Refrences "}],"tree":{"_id":"7e70c5b009b44885fa000039","name":"ToV: 5-week guide","publicUrl":"tov-5-week-guide"}}