Chat The Fat

While some experts recommend eating some carbs on keto, other say you can't be within 10ft. of a carbohydrate. So which advice should you follow?

Well, that depends on your physiology and what you're goals are by following a ketogenic diet.

In this episode:

• How to calculate carbs on keto
• What about carbs in vegetables?
• What carbs to avoid
• Keto carbs around a workout
• Keto carbs to maintain weight

Links Mentioned:

• High Fat Ground Beef (affiliate link)
• Low-carb Plan
• Keto Decoded Membership

In Part two of Insomnia and Keto we talk about how the sympathetic imbalance can cause you to lose sleep.

In this episode:

• The fight or flight imbalance
• Affects of a low breath rate
• Affects of a high breath rate
• Supplemental strategies

Links Mentioned:

• Free Digestion Course
• Kick it Naturally: The truth about pH episode

When most people search for insomnia remedies to improve symptoms they find that what may help one person's insomnia may make another person's much worse. Today we're going to talk about the reasons that might happen.

In this episode:

• How low blood pressure can affect insomnia
• The sympathetic imbalance and insomnia
• The catabolic imbalance and insomnia

Links Mentioned:

• Free Digestion Course
• Keto Decoded Membership

In today's episode we're talking about the highly debated subject of how much fat you need to eat to get into ketosis.

In this episode:

• Can you do low-fat keto?
• Why is fat important to keto?
• What percentage of fat should you eat on keto?
• Why focusing on calories can hurt your progress on a keto diet
• How to determine the right amount of fat for you

Links Mentioned:

• Keto Decoded Membership

In today's episode we're talking about some of the main causes of diarrhea. We also discuss a variety of ways to improve symptoms depending on the cause of your issue.

In this episode:

• Can a ketogenic diet cause diarrhea?
• Does keto diarrhea go away on it's own?
• The role of probiotics
• Eating carbs on keto

Links Mentioned:

• Keto Decoded Membership
• Digestion Course

We're answering your Keto Questions on today's live episode.

Links Mentioned:

• Keto Challenge
• Remove the Trouble
• Free Digestion Course

Many mainstream experts urge you to steer clear of a ketogenic diet because they warn of the nausea, headache, dizziness and flat out misery that many people experience while following a keto diet. What these mainstream experts fail to mention is many of these symptoms are only temporary for most ketoers who experience them...and if you approach keto the right way, you may not even experience these symptoms at all!

These symptoms come along with what many refer to as the Keto Flu. They can typically occur within the first few weeks of the diet as your body switches over from burning it's primary source of fuel of glucose to its new primary source of fuel of fat. As your body is making the switch, it can freak out since you're losing electrolytes in mass and your body may think fuel is scarce when it's no longer receiving the carbs it's become accustomed to running on.

In today's Chat the Fat we're talking about the dreaded keto flu, along with the steps you can take to lessen keto flu or even avoid it all together!

• We talked about what the keto flu means and some of the symptoms associated with it
• We also reviewed what causes the symptoms referred to as keto flu
• We shared some of the initial steps you can take to get past the keto flu stage
• And then we reviewed 5 easy steps you can take to lessen or avoid keto flu completely

Episode Download: Reshare Keto Flu download from course

Listener Question: When I first began keto, I was using urine strips to measure ketones. Someone told me these aren't accurate. Is this true?

Product Review: Keto Mojo

Links Mentioned:

• Kick it Naturally: Cravings
• Keto Mojo - (Affiliate Link)
• Digestion Course
• Keto Decoded

Suzanne Johnson is a 48 years old mother of 4. She started Keto in June 2018 and since then, she's down 65 pounds...in less than a year!

Suzanne was a yo-yo dieter since she was a teenager. She's tried everything from taking laxatives in college, dexatrim, weight watchers, low fat, low calorie, and even liquid diets. Like a lot of yo-yo dieters, if you can name a trendy diet, she's tried it.

Suzanne had her gallbladder removed a few years ago, but still decided to move forward on a high fat keto plan. She found my Coach Me Course & My Big Fat Life Transformation book, which also led her to TC Hale, where she took the digestion course and enrolled in the Keto Decoded Membership. These courses helped her learn how to test for chemistry imbalances she needed to improve to balance her body. She also began digestive supplements to make the weight loss process easier by improving her digestive symptoms.

During this episode of Chat the Fat, we discuss Suzanne's journey from yo-yo dieter to how she ended her struggle for good with a real food keto diet.

Links mentioned during episode:

• Digestion Course
• Kick Your Fat in the Nuts
• My Big Fat Life Transformation
• Keto Decoded Membership
• Natural Reference

Product Review: Pruvit Ketones

• We began episode with our definition of a keto diet and explained macros to follow for success
• There are differences you should follow for a keto transition depending on where you are starting - low carb or the standard American diet
• We talked about why it may be helpful to switch to a low carb plan first
• We reviewed which imbalances and digestive symptoms you should improve prior to switching to keto
• We talked about which steps to take to adjust macros when switching from a low carb plan to keto
• We reviewed which steps to take to adjust macros when switching from the standard American diet to keto
• We gave some quick tips to lessen the symptoms of keto flu, or avoid it all together

Listener Question: Once I'm in ketosis, how often should I test for ketones?

Product Review: Cauliflower Foods Crackers

Episode Download: List of low to medium glycemic options to keep in on keto plan

Links Mentioned:

• Digestion Course
• Keto Decoded Course
• Episode 1 - Is Keto Right for Me?
• Episode 17 - 50 Shades of Keto
• Keto Mojo
• Cauliflower Foods Crackers

If you've taken time to research keto and that left you absolutely confused, you're not alone. See, ketogenic diets began back in the 1920's as a treatment for epilepsy...but these days, they're being used in full force as a diet for weight loss, and also for the health benefits that come with a ketogenic diet beyond weight loss, like lower blood sugars and extra energy throughout the day.

On today's episode, I'm talking all about the different forms of a ketogenic diet. While it's true keto began as a very high fat, very low carb plan meant to heal children, now there are different keto plans that work for different keto dieters. This makes sense since we're all different people with different body chemistries.

Lazy Keto

• Many who follow lazy keto can see amazing results
• Lazy keto is a good start for many coming from the standard American diet
• Some may eventually stall on a lazy keto plan

The Standard Ketogenic Diet

• This is a high fat, low carb and moderate protein plan
• This follows ratios of macros similar to 75% fat, 20% protein and 5% carbs
• Standard keto focuses more on quality of food over quantity

High Protein Ketogenic Diet

• Some focus more on eating more protein, while moderating fat
• Carbs should still remain low while following this plan
• Many who follow a high protein keto diet still have to count calories
• Some people who follow this method eventually stall or never make it into ketosis

Cyclical Keto Diet

• These dieters focus on eating standard keto at least 5-6 days each week
• Cyclical keto dieters add carb ups to their routine to help refill glycogen stores
• This is said to help athletes with better performance

Targeted Keto Diet

• This is a hybrid of a standard keto diet and a cyclical keto diet
• This version is also meant for athletes
• These ketoers add high glycemic carbs right before their workouts

Links Mentioned:

• Episode 14: Net Carbs vs. Total Carbs
• Keto Decoded Course