Welcome to Week 2 of Getting Started with Keto & Carnivore! How did Week 1 go for you? Were you able to complete your homework, clearing your home, car, office, and purse of high-carb foods and stocking up on safe, low-carb options to set yourself up for success? Did anything surprising come up in your written homework, identifying the people, places, times of day, or foods that tend to trip you up? Quick refresher from Week 1: Focus on hunger and appetite. Notice the foods that keep you full versus the ones that trigger cravings. – Eat when you are hungry, stop when you are satisfied. – Stay under 30g total carbs per day (do not count carbs in non-starchy veggies). – Enjoy unrestricted meat, poultry, fish, seafood, eggs, leafy greens, and low-carb fruit. – Prioritize protein, eat fat to satiety (no need to add extra fat to meet macros). – Keep every environment safe (home, office, car, etc.). – Replace your “problem foods” with low-carb alternatives. – Prepare more food than you think you will need. – Remember: for the first 4–6 weeks, the goal is staying low-carb. Weight loss will follow. This week, we will dive into: – The many faces of hunger, including food reward, sensory-specific satiety, and stress. – Our new updated Levers to adjust your approach as needed. – Troubleshooting common side effects on carnivore. – Reintroducing non-animal foods. – Real-world strategies to protect your lifestyle and defend against triggers. Homework & Practice: – If you have not finished last week’s homework, now is the time. For a head start on this week, check out Articles → Weight Loss → #3: Glycemia & Cravings*. – If going full carnivore feels overwhelming, identify a day or even a meal this week that is designated as carnivore. Practice grabbing a quick low-carb meal at a fast-food restaurant (see the Fast Food section in Food Planning/Strategies for ideas). Snap a picture of your low-carb meal and share it in the Getting Started message board. We'll see you Tuesday (tomorrow)! The Toward Health Team Resources to read: 1. https://community.toward.health/articles/34 2. https://community.toward.health/articles/88 If you have heard about Continuous Glucose Monitors (CGM) and are curious to try one, you can now get one through our practice. The Toward Health app has a curated CGM course available to all premium app members. CGM: https://go.toward.health/cgm-checkout CGM Course: https://community.toward.health/courses/8

Posted by Natalie Jourbadjian at 2025-09-15 15:01:52 UTC