You really, really want keto to work for you.
Your best friend lost a ton of weight on keto. You see smiling "keto after photos" on Instagram. You've heard about amazing benefits like weight loss, and stable blood sugar levels, and no more food cravings, and and you want those too!
But you can't seem to stick with it. You can't seem to stay motivated.
It all feels overwhelming. You have to track macros, and plan meals, and test for ketosis, and don't even get me started on intermittent fasting...
But despite the frustrations, you really want to do this, right? You want to experience the results other ladies are getting with keto.
You just need a little help.
My Keto Journal is a complete road map to set yourself up for keto success, and walks you through a 12 week keto journey.
Think of it as GPS for your keto diet.
You'll get clear on your goals. You'll have systems in place to stay organized and motivated. You will have weekly checklists to keep you on track. You'll have lots of space to log your food, macros, water, and symptoms (and more!) every single day.
You will learn how to track your journey in simple, effective ways so you KNOW if keto is working for you. You'll identify possible road blocks and then create simple plans to bust through them.
My Keto Journal was created to help you organize and simplify your keto journey, and also to hold you accountable.
Falling off the wagon (which we have all done, probably zillions of times) is the biggest reason people quit keto or any other diet.
Accountability could mean posting every single meal on Instagram, but who has time to take pictures of every meal (and style them like a photographer), not to mention cook them?
Or you could join a Facebook group (because the 35 groups you already belong to aren't enough) and either feel bad comparing yourself to those amazing keto ladies who are just rockin' it, or you blow off the group and scroll your FB feed looking at your friends' kids and cat memes.
The really cool thing is that you can be accountable to YOURSELF, in the privacy of your own home. And My Keto Journal will help you do it.
This whoppin' 174 page printable workbook is a place to record your keto journey, get clear about your goals and motivation, track your progress, simplify your meal planning, and much more.
This journal is not a keto how-to guide, because we all do keto differently. Rather, it will help you craft your personal keto roadmap, track your progress every day, and document your success story.
It is a printable PDF file so you will have instant access and can download and print it immediately.
My Keto Journal has a Getting Started Checklist to make sure you're organized and ready to begin (or continue!) your keto adventure.
It features comprehensive Goal Setting Worksheets to help you dig deep and define the results YOU want to see at the end of your 12 week keto journey.
You'll dig deep for your personal motivation. You know, the reason WHY you want to achieve your keto goals. "I want to lose 15 pounds" may not be enough to keep you from diving into a box of Krispie Kreme donuts, but "I want to lose 15 pounds because I have pre-diabetes, I'm eating crap all the time and I'm setting a terrible example for my kids" just might do the trick.
My Keto Journal will also help you identify potential obstacles (holidays, vacation, sale on Ben & Jerry's!) and brainstorm ways to overcome those hurdles.
You'll also get crystal clear on your keto guidelines. You know, things like your macros, the types of foods you will and won't eat, if you'll intermittent fast, take supplements...
If you follow a specific keto diet plan you'll condense all those pesky rules down to two pages you can see at-a-glance.
And if you're doing keto your own way, it's all good. Simply use the worksheets to fill in your personal keto rules and guidelines.
You'll also create an Inspiration Board and have space to list your favorite keto resources.
The Getting Started section contains:
The My Progress Section tracks not only weight and measurements, but your entire keto story.
There is a page for progress photos as well as a weight and measurement tracker for all 12 weeks of the planner.
You are also encouraged to tell your keto story.
You can document your symptoms, feelings, energy, for all 12 weeks of the program in a multi-page My Keto Story layout. This gets beyond just body fat and the scale to tell you the complete picture of how keto is working to make you healthier and happier.
The My Progress section contains:
The My Daily Journal Section is for tracking, well, EVERTHING, for 12 whole weeks of keto.
Start with a Weekly Checklist.
Each of the 12 weeks you will be reminded to start with a positive attitude, plan meals, create a shopping list, log your weight and measurements, update you Keto Story, and more. The checklist has everything covered so you can think about more important things... like all the great keto food you will eat.
Then use the Daily Journal Pages.
Did you ever have a journal or tracker with just blank space to log your food? You deserve more than just a few blank lines, right?
End the week with a Weekly Review.
Here you will focus on lessons learned, progress you've made, summarize how you've felt during the week (energetic, focused, any cravings, etc.), and how to improve next week.
You also have reminders to update your Keto Story and Inspiration Board to keep your motivation high.
Each Daily Journal page includes:
Identify potential challenges and create a plan to overcome them.
Log meals and snacks.
Log daily exercise.
Track macros and, if desired, calories.
Space for evening reflection where you can log feelings, physical symptoms, lessons learned, how to improve tomorrow, etc.
The My Daily Journal section contains:
The Meal Planning section contains:
I designed this keto journal to be super useful and ready for you RIGHT NOW. It is a printable PDF file, available for immediate download. This means you can print it at home and get started immediately.
The other cool thing about this journal being a printable file is that you can use it FOREVER. Just print a new copy for your next 12 week keto journey.
WILL MY KETO JOURNAL TELL ME WHAT TO EAT AND WHAT MY MACROS SHOULD BE? ARE THERE MEAL PLANS?
No. There are so many different ways to define keto eating. You either plug in the guidelines from a diet book or program you are following, or you choose guidelines that make sense to you from what you know about keto eating. This way My Keto Journal works for any program, and you can change your personal guidelines at any time.
There is a complete Meal Planning section, and a list of keto-friendly foods, but no meal plans. You will create your own plan based on the foods and recipes you love.
HOW MANY WEEKS DOES MY KETO JOURNAL COVER?
It is a 12 week workbook. However, since it is a printable PDF, you can simply print a new copy should you wish to continue documenting your keto journey.
IS MY KETO PLANNER SOMETHING I WILL GET IN THE MAIL?
No. This a digital download, no physical item will ship. It is undated so you can start at any time.
WHEN WILL I RECEIVE MY KETO JOURNAL?
My Keto Planner is a PDF digital download. Once you complete your purchase you will be taken directly to a download page. You will also receive an email - sent to the address on file with Paypal - with a download link.
WHAT SIZE IS THE PLANNER?
It is designed to print on standard letter size (8.5x11 inch) paper.
HOW DO I DOWNLOAD MY FILE?
Once you receive your download email (or on the download page) just click the link and download your file from our download page. Be sure to save the file to your computer so you have it for future printings.
WHAT TYPE OF FILE IS THIS?
These are high quality high resolution PDF files. All colors, designs, and layouts are depicted in the product listings.
WHERE CAN I PRINT THIS?
These pages can be printed over and over on a home printer, printing service (such as at an office supply store), or library.
CAN I CHANGE THE FONT, COLORS, OR BOX STYLES?
No the overall design of the pages can not be altered.
IS THIS AN EDITABLE FILE? My Keto Journal is NOT an editable files. It is meant to be printed.
ONCE I PURCHASE THE PLANNER, CAN I SHARE IT WITH MY FRIENDS AND FAMILY?
All files are for personal use only. You may not forward, share, sell, re-brand, distribute or host any files on your website, social media, etc. WeighToMaintain and PlanAHealthyLife retains all rights.
DO YOU OFFER REFUNDS?
Due to digital content received at purchase, items cannot be refunded.
HOW CAN I CONTACT YOU?
If you have any questions, concerns, or problems please feel free to contact me by email: Jacqui@WeighToMaintain.com.