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Day 15 of the 21 Day Keto Challenge November 2020

Day 15 of the 21 Day Keto Challenge November 2020

Day 15, here we go. The start of week 3, the final week! 

You might be feeling like you’ve got a great rhythm now and are ready to continue on this week without any problems.

But then what?

Following a structured plan with a dedicated support group can be a great way to start something like a major lifestyle change. 

But after the dust settles, and real life creeps in, not having that structure can be a bit tricky!

So for this final week, I want to take you through, each day, the steps to set you up for success. 

It will look different for everyone.

But the principles can be applied to anything in your life (they are the same ones used in career and life coaching!) 

Today, we look at observing what keeps us motivated and accountable. 

I have previously written about The 4 Tendencies, a personality framework created by Gretchen Rubin.

Gretchen has an awesome podcast called Happier (all about being happier!), a few books and lots of other things. 

I encourage you to take the quiz in the link and work out which tendency suits you have, as it can really help to learn about yourself what works for you to stay motivated!

There’s 4 categories:
Upholders respond readily to outer and inner expectations
Questioners question all expectations; they’ll meet an expectation if they think it makes sense
Rebels resist all expectations, outer and inner alike
Obligers meet outer expectations, but struggle to meet expectations they impose on themselves
Once you’ve done the quiz, here are a few tips for each personality style to stay on track and focused when it comes to healthy eating. 
This is an excerpt from a full article I wrote here if you want to read more about this. 
UpholdersYou generally don’t have much trouble with expectations. If you have been struggling staying motivated on the Keto way of eating, you could introduce further expectations for you to ‘uphold’.
This could be telling supportive loved ones of your change and what you want to get out of it, or making a list of goals you want to achieve by making this change – for example, lose 5% body fat, reduce waist to hip ratio by 10%, run a 5KM event by the end of the year.
QuestionersThe key for questioners is research and answering those questions to justify WHY this is the right choice.
Read, watch and listen to the experts in the Ketogenic way of eating, and if you have a question that is making you doubt the effectiveness of Keto or what you are doing, then research some more.
RebelsThe key for a Rebel is reframing your way of eating as doing something your own way, not what society tells you to do. Relish in using foods that are demonized by misinformed nutritional science.
Bacon. Steak. Butter. Restrict quality, not quantity and ‘stick it to the man’ – the carb man. Don’t let no sugar control you and your health, you are the boss of your own destiny and health. 
ObligersObligers need to create meaningful external accountability that aligns with what you are trying to achieve. 

For changing your eating style, you could;

  • Start a challenge with a friend or colleague (or a facebook group!)
  • Join a social media forum or group that is supportive, or create your own “Keto instagram” account where you only post keto things.
  • Tell a supportive loved on of what you are going to achieve, and ask them to hold you accountable. It is important this is done in a nice way – not to make you feel guilty, but to check in with how you are travelling. Guilt won’t help you.
  • Make a chart or graph to track yourself. This could be tracking centimetres lost, weight lost, days on keto, exercise done. 

These are just some examples about how you can build in some different accountabilities to your life.

It shoes just how diverse we are, and sometimes you’ll change within your life, or even within the month when hormone levels change! 

I feel like I am mostly an upholder these days – I like to do the things for the sake of doing them and to better myself. 

BUT come exhaustion, hormones or bad news and I swing into obliger mode, where I need the external obligation. 

So, which are you? And what are you going to bring into your life on Day 22 to continue on with your healthy lifestyle choices? 


Rachel xx

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