Chat The Fat

• Quick keto recap on where you are now and the steps you're taking to find keto success
• You're either a total carb counter or a net carb counter
• Net carbs and total carbs defined
• How to calculate net carbs
• How sugar alcohols factor into net carbs and calorie counts on foods
• Should you eat according to total carbs or net carbs?
• The success I had while counting net carbs vs. total carbs
• How to determine the right carb counting approach for you

Links mentioned in episode:

• Keto Decoded courses

Listener Question: I started a keto plan last week and lost 11 pounds. I haven't cheated at all, but this week I gained two pounds. What am I doing wrong?

Using a ketogenic diet is not always straight forward, and hitting road blocks or plateaus can make a person quit before they get to see any real benefits. Today we're talking about 4 majors secrets that can help you find that success everyone is talking about.

In this episode:

• Is poor digestion holding you back?
• Should you be adding more fat into your diet?
• Are you tracking the right things?
• When it's time to get help

Links Mentioned:

• Kick it Naturally: Constipation
• Digestion Course
• Nissa's Keto Support Group
• High Fat Ground Beef (affiliate link)
• Keto Consultation

• Even though most keto experts will tout the benefits of keto and they'll teach you how to start your keto diet tomorrow, they won't tell you when keto might not be the right plan for you.
• Even though keto might not be right for you now, there are steps you can take to make keto right for you.
• We're not Jillian Michaels - she says keto isn't right for anyone
• Still, keto isn't automatically a magical plan for everyone
• Don't expect massive weight loss just because you're cutting back on carbs
• If your body isn't processing fat well, you need to work with your body to improve this in order to help make keto right for you.
• Sticking with processed carbs long term also isn't the answer.
• While you may need to reduce carbs drastically to see results, not all ketoers need to stay under 20 grams of carbs for life

Listener Question: What is your take on companies that offer keto snacks and treats such as NÜSH, Quest, Smartćake, Smart Sweets, etc?

Product Review: Nush Cakes

Links Mentioned:

• Keto Decoded courses
• Kick It Naturally: Insomnia

• Guidelines given for mainstream recommended standard American diet
• Varying definitions of a low carb diet: WebMD vs. Diet Doctor vs. Our definition
• How to space carbs out on a low carb plan for best results
• Best food to eat on a low carb plan
• Varying definitions of a keto diet: WebMD vs. Diet Doctor vs. Our definition
• Main differences between low carb and keto
• How to structure low carb and keto meals
• Who should stick to a low carb plan vs. who is ready for a keto plan
• People with certain health conditions should avoid keto
• Calories on low carb and keto
• Exercise on low carb and keto

Listener Question: Are people with lower body fat able to eat more fat since they have less fat to burn on their bodies?

Links Mentioned in Episode 6

• Kick it Naturally - Fat Loss Plateaues
• Epic Uncured Bacon Bits - buy through Thrive Market
• Digestion Course

• Keto is a moderate protein diet, but protein consumption is still important
• Some people need to add more protein to their keto diet, while others need to focus on cutting back on protein.
• Digesting protein well is important for success on any real food diet, especially keto. We talk about symptoms of not digesting protein well.
• Steps you can take to aid in protein digestion
• We talk about how to figure out the right level of protein for your keto diet
• What about protein powders? We discuss what to look for and what to avoid.
• Benefits of collagen protein and recommendations
• Tips on reigning in protein if you're consuming too much protein on your keto diet.

Listener Question: What are some of your favorite sources of protein for vegetarians or vegans?

Product Review: Great Lakes Collagen Protein Packets. Save 25% on your first order from Thrive Market with our affiliate link.

Episode Download: 5 Keto Meals Lower in Protein

• Perfect Keto Unflavored Collagen (Affiliate Link)
• Further Food Collagen
• Great Lakes Collagen Protein
• Vital Proteins Collagen: Amazon affilate
• Keto Cooking Decoded
• Chicken Bone Broth Video
• Supplements mentioned: Beatine HCL from Natural Reference
• Episode of Kick it Naturally mentioned - Paleo vs Vegan
• 5 Meal Download

It can be daunting to change the way you eat because that means changing a lot of habits you've been developing your whole life. Many people try that all or nothing lifestyle and it usually lands you right back to where you started, looking for the next fad diet. So why not try a different approach of creating new healthy habits one at a time. Progress is still progress, and you may find that a gradual approach to healthy living is more sustainable.

In this episode:

• A check in with our keto challengers
• The benefits of switching from keto to low-carb
• Improving digestive issues
• The power of taking baby steps

Links mentioned:

• Kick it Naturally Book

We're answering your keto questions on todays live Q & A!

In this episode:

• Losing weight after menopause
• Exercising while fasting
• Can cheese restrict weight loss?
• Why eating meat can cause discomfort in some people
• Can black coffee raise blood sugar?
• The benefits of supplementing with collagen

Links mentioned:

• Kick it Naturally Book
• Digestion Course

On today's live show we're answering your questions about taking supplements on a ketogenic diet.

In this episode:

• Why bile flow is the most important aspect on a keto diet
• When should you eat fat bombs?
• The benefits of bone broth
• Why it's important to know your body chemistry when taking new supplements
• How much water should you be drinking?

Links Mentioned:

• Bone Broth Recipe
• Natural Reference
• Kick it Naturally Book
• Digestion Course

• It's important to keep electrolytes balanced on a keto diet to avoid symptoms like dizziness, fatigue, headaches, nausea and irritability
• Not all of the electrolyte advice given will be right for your body chemistry
• You should test your blood pressure at home to determine the level of electrolytes that's right for you
• Chronic low blood pressure can lead to failure on a keto diet
• How to determine which supplement advice is right for your body chemistry
• Steps you can take to raise your blood pressure to make keto work for you

Listener Question: Why do I feel aches and pains during keto without exercising?

Product Review: Ninja Goat Nutrition Fat Coffee

Links Mentioned During Episode:

• Episode download - Avoid Keto Flu (from Keto Decoded course)
• Digestion Course
• Links to reviewed products: chatthefat.com/reviews
• Keto Decoded Cooking Course
• Link to Bone Broth video
• Flower of the Ocean Celtic Sea Salt on Amazon (affiliate link)
• Omron Blood Pressure Monitor on Amazon (affiliate link)
• KickItNaturally: Depression
• Chat the Fat Episode 2
• Almost Free Digestion Course

In today's episode we're talking about a variety of ways for you to maximize ketosis. And since it's live, we'll be taking your questions along the way!

In this episode:

• The benefits of fasted walks
• Increasing fat on a ketogenic diet
• Are you ready for Intermittent Fasting?
• What is a Carb-Up Day?
• Why Low-Carb can help you work up to Keto
• How alcohol affects your diet
• Hormonal imbalances
• Does Tony EVER go off track?

Links Mentioned:

• Challenge List
• Master Class
• High Fat Ground Beef (affiliate link)