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• 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

Download: Guide to High Intensity Interval Training

• My humble exercise beginnings
• How I went from running around in gym class to a full-on cardio addict
• Chronic cardio and following the CICO method failed me for 20 years, yet I kept at it
• My 7 biggest exercise mistakes
• Why relying on exercise for weight loss is the wrong approach
• Reasons exercise is important
• My exercise life lesson
• Staying active vs. over exercise

Exerise Timing Guide Download

Many health and fitness experts will tell you that exercise is absolutely required in order to see weight loss results! Did you know that even “you must exercise to lose weight” is a myth? 

We’re not here to tell you to drop your current fitness routine and become a couch potato…especially since we all know potatoes aren’t keto, but we are going to use today’s episode of Chat the Fat to clear up some widely believed exercise myths.

Exercise myths discussed in today’s episode:

#1 – Exercise is required for weight loss

#2 – To see results, you must workout for at least an hour everyday

#3 – When you hit the gym, you should perform cardio first

#4 – More cardio means more weight loss

#5 – Women get bulky from lifting weights

#6 – You can turn fat into muscle

#7 – You need to gulp protein immediately after your strength workout

#8 – You need to eat immediately before a workout

#9 – You should be drinking sports drinks like Gatorade to keep electrolytes in check

#10 – Working out can lead to weight gain on the scale, which means you’re gaining fat

#11 – Spot training, especially crunches, will help tone specific body parts

#12 – You shouldn’t workout when following a keto plan

#13 – Staying active and working out intensely mean the same thing

Product Review: Jigsaw Electrolyte Supreme

Episode Download: Best times to get in a workout

Links Mentioned:

• Keto Decoded Courses

Listener Question: When going down a significant amount of weight, what is your advice for a transitional wardrobe? How do you handle new sizes without breaking the bank and knowing you will soon (hopefully!) be ANOTHER new size?

Full List of Low-Carb Veggies Download

• 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?

Types of Fats Found in Various Foods Download

With so many keto success stories out there, there’s a whole lotta people who are lowering their carbs and ramping up their fat in hopes of a keto success story of their very own. While many of these hopeful ketoers mean well, if they’re ramping up the wrong types of fat, they could be doing more harm than good for their best keto results.

Since there’s still so much misinformation given about healthy fats in the mainstream, in this episode of Chat the Fat, we’re going to clear up some of the confusion that comes along with which types of fat to consume. 

We have a guide which will help you determine which foods contain which fats. You can find that at chatthefat.com/episode13

• To start this episode, we provide official definitions of each type of fat found in the foods you eat and provide examples of each type of fat:
• Monounsaturated
• Polyunsaturated
• Saturated
• Trans fats

• Since most mainstream articles tell you to steer clear of saturated fats, we spend time clearing up some saturated fat myths and explain how saturated fats got a bad wrap in the first place.
• We further clarify why saturated fat is not the enemy.
• We talk more about polyunsaturated fats and the reasons why they may not be as heart healthy as many of the mainstream outlets suggest.
• We talk about the best oils to cook with, and which oils to avoid when cooking.
• We talk more about the differences between MUFAs and PUFAs
• We also let you know how to figure out which fats are ideal for you to eat.

Listener Question: How do you get your spouse on board with your new keto lifestyle? Cooking for my family would be so much easier if he would eat keto as well, so do you have any suggestions on getting your spouse to eat keto?

Product Review: Bulletproof Brain Octane Oil and Thrive Market MCT oil

Episode links:

• Digestion Course
• Bulletproof Brain Octane Oil (amazon link)
• Thrive Market MCT Oil
• Eatingfatisthenewskinny.com

Episode Download: Guide to types of fats found in various foods

Gin Stephens is a wife, mother, former teacher and intermittent faster. She is also the author of the Amazon #1 best seller Delay, Don’t Deny, Living An Intermittent Fasting Lifestyle and Feast without Fear. Gin is the host of Intermittent Fasting Stories and she is the co-host of The Intermittent Fasting Podcast.

We discuss Gin’s history of yo-yo dieting, including the 5 bite diet.

Gin tried intermittent fasting years before it stuck as a lifestyle for her. She lets us know why it took a few tries to make it her lifestyle.

Gin explains clean fasts, OMAD, common fasting mistakes, and fasting tips.

We discuss fasting with a low-carb or ketogenic lifestyle and if it’s better to fast while keto, or while including carbs in your plan.

Links mentioned during episode:

• Delay, Don’t Deny – Living an Intermittent Fasting Lifestyle
• Feast Without Fear
• Intermittent Fasting Stories
• The Intermittent Fasting Podcast
• Book: The Obesity Code
• Book: Fast Five
• Book: The Carbohydrates Addict Diet

Episode Download:

Filthy Fast Plan

Listener Question:

How do you know when an intermittent lifestyle is the right choice for you?

Product Review: Wow Drops

Filthy Fast Plan Download

• More detailed suggestions about how to transition to an easy keto lifestyle without obsessing:
• Quit chasing a newer, shinier plan; see the plan you chose through 
• Results take patience and are rarely linear
• Quit focusing on a set amount to lose on the scale each week
• Try weight averaging
• Learn how to cook
• Educate yourself

Links Mentioned in Episode:

• Link to Keto Cooking Decoded Course Registration
• Link to My Big Fat Life Transformation
• Link to Kick Your Fat in the Nuts

Filthy Fast Plan Download

• A little history about low-carb diets and why they never stuck for me in the past
• How improved digestion saved the low-carb day for me
• Learning to cook keto friendly meals is a huge way to stop obsessing
• Should you count macros on a keto diet? Macro counting pros & cons.
• Segway into part 2 of this episode

Links Mentioned in Episode:

• Link to Keto Cooking Decoded Course Registration
• Digestion Course
• Supplements mentioned in this episode: Beet Flow, Beatine HCL and Digestizyme: Natural Reference 

My 10 Favorite Fat Bombs Download

This is part 2 of a 2 part episode where we discussed keto myths that could be keeping you stuck from reaching max keto success.

Myth #11 – Keto will make you break out since too much greasy fat results in acne

Myth #12 – Keto should be a diet high in dairy

Myth #13 – Keto causes fatty liver disease

Myth #14 – Following a keto diet will turn you into an insomniac

Myth #15 – Keto is bad for athletes

Myth #16 – Keto causes gallbladder problems

Myth #17 – If you no longer have a gallbladder, you should not follow a keto diet

Myth #18 – Following a keto diet will lead to an early death

Myth #19 – Keto reduces lean muscle mass

Links mentioned during episode:

• Chat the Fat: Episode 9
• Kick it Naturally: High Cholesterol
• Kick it Naturally: Insomnia
• Dr. Guston’s Podcast
• Perfect Keto: Pre-Workout Shake
• Beet Flow, Ox Bile, Milkgest, Digestizyme,  – Natural Reference

Episode Download:

My 10 Favorite Fat Bombs

Listener Question:

I’m so confused when it comes to saturated fats. I have always been taught they are dangerous, yet a keto diet seems to promote eating saturated fats with excessive amounts of butter and coconut oil. Should I avoid saturated fats?

Product Review: Perfect Keto – Pre-workout Drink, Lemon (our affiliate link)