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Do you still view keto as just another diet you’re trying for quick results? 

If you want to keep the results you’re working so hard to get on keto, it’s a must that some form of keto becomes your lifestyle. Today we’ll chat about 5 changes you can make to turn keto into a lifestyle you love instead of just another quick fix plan that won’t lead to lasting results.

Hopefully you’ve been listening long enough to understand that keto isn’t just another flash in the pan diet you can follow for a few weeks, or even a few months, to get quick results and then poof! You go back to the life you knew before keto and you somehow magically keep all of the weight you lost off. After decades of yo-yo diet misery and broken promises by the multi-billion dollar diet industry, we all know by now that it’s just not true, right?

I wanted to chat about this topic today because I’m not sure we all do know this. It’s a topic I preach about often because it’s a trap I personally fell into for decades. It’s that dieter’s mindset we talked about last week. If you want to have any success at all with any diet you try, it’s so important to ditch that dieter’s mindset for good!

5 ways to love your keto lifestyle:

• Keto Decoded Membership
• Digestion Course
• Episode 63 – How Diet Perfectionism Can Keep You Stuck
• The Lazy Keto Gourmet

Are you following the perfect keto diet and still not getting results? 

Being absolutely perfect on your plan could be what’s keeping you stuck! 

I’m all jazzed up and talking about the challenge because this week’s podcast episode comes to you directly from the challenge. We’ve had quite a few challengers talk about striving for perfection with their keto plan, and I will tell you the same thing I’ve told them over and over – that desire for perfection is keeping you stuck in a yo-yoing weight pattern, even if you’re following keto. 

When I mention diet perfectionism – I’m talking about that all or nothing mindset – like you have to get your keto diet perfect every single day, otherwise you failed … and once you mess up, why even bother?

Links Mentioned:

• Keto Challenge List
• Digestion Course

Are you eating enough fat to lose weight?

Keto is a high fat diet, so if you’re not eating enough fat, you could stall your results! And that’s what we’re going to chat about on today’s Chat the Fat. 

I listen to a lot of health podcasts, and still hear over and over, if you have fat to burn on your thighs, you don’t want to add extra fat to your diet. And while this may be true for some, I also think it’s so confusing for a lot of people who start keto – which they learn is a high fat diet … and then they’re immediately told to lower their fat. 

Many follow this logic where they’re told that they can just lower carbs to below 20 and then poof! they’re in ketosis because they heard someone say they can just burn the fat on their thighs.

Some people’s bodies work that way – and perhaps that’s why this message keeps going around. Not everyone’s body works that way – so today we’ll chat about the reasons you want to get more fat into your keto diet and how to do it.

Today we talk about 5 ways to get more fat into your keto diet:

#1 – coconut oil 

#2 – butter 

#3 – heavy cream

#4 – fattier cuts of meat 

#5 – avocado oil and olive oil

Eating Fat is The New Skinny Website

Do you want to learn 6 mistakes you’re still making on keto … even if you’re getting results? 

Stay tuned to this two part episode of Chat the Fat where you’ll learn 6 mistakes you’re making, even if the number on the scale drops week after week. You definitely want to listen until the end of this two part episode, since mistake #6 will shock you!

Losing weight on the scale each week can be a great indicator to know you’re making progress for some – but just because the scale drops consistently, that doesn’t mean your health is improving. And while a lot of people go into keto for weight loss, the real amazingness of keto comes from all of the health benefits that come along with following keto the right way. 

Today we chat about 3 big mistakes you’re still making on keto:

Mistake #4 – You’re eating too many keto friendly versions of foods you love in place of real foods

Mistake #5 – You’re using too many keto friendly sweeteners

Mistake #6 – You’re staying in ketosis for too long

Links mentioned during episode:

• Keto Challenge
• Ready, Set, Keto! Quick Start Course
• Keto Kickstart Course
• Chat the Fat Episode – Good Fats / Bad Fats Episode

Do you want to learn 6 mistakes you’re still making on keto … even if you’re getting results? 

Stay tuned to this two part episode of Chat the Fat where you’ll learn 6 mistakes you’re making, even if the number on the scale drops week after week. You definitely want to listen until the end of this two part episode, since mistake #6 will shock you!

Losing weight on the scale each week can be a great indicator to know you’re making progress for some – but just because the scale drops consistently, that doesn’t mean your health is improving. And while a lot of people go into keto for weight loss, the real amazingness of keto comes from all of the health benefits that come along with following keto the right way. 

Today we chat about 3 big mistakes you’re still making on keto:

Mistake #1 – You’re still eating too many meals out

Mistake #2 – You’re eating too many vegetable oils

Mistake #3 – You’re only focussed on food and exercise when it comes to results

Links mentioned during episode:

• Keto Challenge
• Ready, Set, Keto! Quick Start Course
• Eatingfatisthenewskinny.com – for keto friendly recipes
• The Lazy Keto Gourmet & Bust Through Your Stall books
• Chat the Fat: Episode 13

Today we talk about 5 ways to make your keto plan a foolproof plan. Yes, the idea of keto seems so easy once you hear the general gist of the plan – lower carbs to under 30 each day and eat more healthy fat. Most healthy fats are delicious, so it sounds like a diet most people will follow willingly. 

Keto isn’t a plan you can go into without any research. There are a lot of nuances to keto that if you don’t follow correctly, you will fail miserably. But I also understand when you search the keto do’s and don’ts online, you will come up with many different ways to follow keto – and many of them are conflicting ways to follow keto – so how the heck are you supposed to know who’s right when you’re just starting out?

Lucky for you, we have plenty of episodes of Chat the Fat filled with the knowledge you need to be successful on a keto plan. And this episode is a great place to start even if you’ve never listened before since I’ll give you 5 habits you should form to make your keto plan fool proof. 

5 Habits to Make Keto A Foolproof Plan:

1. Track your food
2. Track total carbs
3. Follow the right macros for you
4. Have a meal prep day
5. Eat real food

Links mentioned during episode:

• Keto Decoded
• Keto Challenge
• Keto Meal Planning Made Easy
• Digestion Course

Today we have a special case study for a Keto Decoded member.  From time to time, we run a special where you can register for our Keto Decoded Membership and receive a big discount when you opt for an entire year of amazing support.  As an incredible bonus with this deal, Tony and I do a case study all about how you can cheat to see quicker progress, just like this on this podcast. 

When we review your case study, you receive the same insights that Tony’s personal clients receive, but you get it for free when you register as a Goal Crusher – which is our annual pay option. Getting this insight for free with your annual membership is an amazing deal since Tony charges way more for his new clients than our Goal Crusher Members pay … so it’s definitely worth snatching up –  if it’s available.

To find out when you can get in on this amazing deal, go to KickItNaturally.com/annualpay

Today we’re reviewing Jason’s case to help him figure out why he’s been dealing with constipation and weight loss. Today we’ll look at his chemistry and go over a bunch of questions Tony asked him to gain more insights into how his body might be operating. 

Keep in mind Tony and I are not doctors and we are not giving Jason, or any other listeners any advice.  We’re sharing insights about issues that Jason is dealing with and how his chemistry might line up with those issues, along with steps that might help improve these issues for someone dealing with similar imbalances, etc. 

When we do a case study like this, we make an Imbalance Guide so you can follow along with their numbers and learn where imbalances are jumping out. This will help you better understand how to read your own Imbalance Guide. To see Jason’s imbalance guide, just go to the show notes page at: chatthefat.com/episode58

Links Mentioned:

• Keto Challenge

• Goal Crusher page

• Keto Kickstart Course

• Almost Free Digestion Course

• Kick it Naturally: Anabolic Imbalance

• Kick it Naturally: Dealing with Tachycardia: Part 1

• Kick it Naturally: The Truth About High Cholesterol

On last week’s episode we talked about the first 5 tips to bust through a weight loss stall. Let’s get into the last 5!

• Tip #6 – Count carbs the right way
• Tip #7 – Change up your workout routine
• Tip #8 – Change up your fasting routine
• Tip #9 – Fast correctly
• Tip #10 – Determine if you’re even in a weight loss stall

Links Mentioned:

• Troubleshooting Keto Workshop
• Bust Through Your Plateau: Keto Weight Loss Roadblocks Uncovered
• Weight Loss Stalls Part 1
• Weight Loss Stalls Part 2

A few months ago I wrote the book when it comes to breaking keto weight loss stalls. Ok, maybe not THE book, but I wrote A book about breaking keto weight loss stalls and it comes along with 10 common roadblocks when it comes to breaking a weight loss stall.

We’re going to use the next 2 episodes of Chat the Fat to go through these common reasons, but of course if you want to learn more, you can check out Bust Through Your Plateau: Keto Weight Loss Roadblocks Uncovered on Amazon.

• Tip #1 – Get back to basics
• Tip #2 – Test for ketosis
• Tip #3 – Review food choices
• Tip #4 – Remove keto sweeteners
• Tip #5 – Get rid of keto approved foods that you’re sensitive to

Links Mentioned:

• Kick Your Fat in the Nuts Book
• Weight Loss Stalls Part 1
• Keto Mojo (affiliate link)

Time and time again, people start their low carb plan with the utmost determination and see a ton of progress at the beginning! You’re cruising along thinking how wonderful your new low carb lifestyle is, you’re completely enamoured with how easily you’re losing weight and you brag to all of your friends how delicious your diet food is. Then BOOM! BAM! Crash! Weight loss stall right in the kisser.

• What is a weight loss stall?
• What’s the real cause of a weight loss stall? It is just like everyone says – you’re simply eating more calories than you expend?
• Does ketoing harder or fasting more always work to break a stall?
• Can cutting carbs too low cause a weight loss stall for some people?
• Can following dirty keto be the cause of some weight loss stalls?
• How can other lifestyle factors like too much stress or not enough sleep come into play for a weight loss stall?
• A lot of people swear by an egg fast or a beef fast when it comes to weight loss stalls on keto.
• Where does digestion come into play when it comes to weight loss stalls on keto?

Links Mentioned:

• Digestion Course
• KickItNaturally: Insomnia