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Today we’re going to talk about 7 ways you can tell if you are fat adapted, beyond constantly pricking yourself with a blood ketone meter.

If you don’t want to test for ketosis, there are some things that happen in your body that are signals you are transitioning into a fat adapted state. Some of these signs you can look for include:

#1 – You start peeing a lot more

#2 – Speaking of inflammation coming down, if you have high blood pressure, you’ll also notice your blood pressure start to come down

#3 – You no longer feel hangry, where you HAVE to eat every 2-3 hours

#4 – Along with not feeling hangry, you no longer desperately and constantly crave carbs

#5 – You begin to notice a lot more energy

#6 – You experience increased mental clarity

#7 – You don’t need a snack right before or right after a workout

Links Mentioned:

• Keto Decoded
• The Bio-i
• Digestion Course
• Digestion Course

Within the ketogenic community the terms “ketosis” and “fat adapted” get used a lot. But what do those terms actually mean, and do you have to be fat adapted to thrive on a ketogenic diet? The short answer is yes, and we’ll explain why in this episode. We talk about this and more today on Chat the Fat.

In this episode we talk about:

• Is being in ketosis and being fat adapted the same thing?
• How do people who lose weight burn fat if they’re not fat adapted when eating all the carbs?
• How long does it take to become fully fat adapted?
• What are some of the ways you can tell if you are fat adapted?
• Why is it important to become fat adapted?

Links Mentioned:

• Digestion Course
• Keto Decoded
• Keto Challenge

Are you ready to learn the secrets Keto Decoded member Donna used to lose 2 full pants sizes in only 3 weeks? Stay tuned to this episode of Chat the Fat because we’re breaking down all of the big victories Donna has had since learning how to keto the right way for her big results.

In episode 69 we talk about:

• Donna’s success in the past 2 Keto Challenges, where she lost 12 lbs and 17.8 lbs in back to back challenges
• Donna’s 50 lb total weight loss success to date after learning to follow keto the right way
• Other non-scale victories, including improved constipation (and how she accomplished this when nothing else worked) and dropping 3 full pants sizes just during the Keto Challenge alone.
• How Donna added an intermittent fasting routine to her plan and which plan works for her now for continued success in reaching her goal
• Which strategies are helping her find success with keto now, as opposed to what didn’t work when she tried keto in the past

Links Mentioned:

• Digestion Course
• Keto Decoded
• Keto Challenge

Are you ready to learn the secrets Keto Decoded member Donna used to lose 2 full pants sizes in only 3 weeks? Stay tuned to this episode of Chat the Fat because we’re breaking down all of the big victories Donna has had since learning how to keto the right way for her big results.

Donna is a 48 year old nurse who resides in South Carolina with her husband and two girls. She began following keto on her own in January of 2019. While she did have some initial success, it was slow going and she continued to struggle with common digestive issues.

 After struggling to lose her first 20 pounds, Donna decided keto was just like all of the other diets she’s tried in the past that wouldn’t work for her. She eventually regained everything she lost. Still, she decided she didn’t want to give up on her health, so Donna continued to research all of her health diagnoses, which included pre-diabetes, hyperthyroidism, fatty liver, hyperlipidemia, high blood pressure and irritable bowel syndrome.

 In her research, she came across TC’s book Kick Your Fat in the Nuts and finally found many of the answers she’d been searching for. Even though she works in the medical industry, she finally realized the doctors were only masking her symptoms, so she began following the protocols in the book to learn how to quit covering up the symptoms with medications, and get to the root of what caused her health symptoms. And she’s had pretty amazing success.

In episode 68 we talk about:

• Donna’s 30 year struggle with weight loss and all of the approaches she tried along the way
• Digestive struggles Donna had that made keto difficult, including constipation and an anabolic imbalance
• Why Donna previously struggled with keto and what made her new approach different
• How her family and doctors she worked with didn’t necessarily approve of her lifestyle until they saw her big results
• Donna’s biggest keto game changer to date that finally made the weight seem like it was just falling off
• How eating more food helped Donna get better results

Links Mentioned in episode:

• Digestion Course
• Keto Decoded
• Keto Challenge
• How to Succeed on Keto Without Really Trying

The calorie theory on obesity follows the energy balance equation of Calories In – Calories Out = Body Fat Gained or Lost

This equation is the gold standard when it comes to weight loss plans. Most diet plans on the market, whether you follow Weight Watchers, Jenny Craig, SlimFast or another popular mainstream plan, depend on the theory if we cut calories very low, no matter what the macronutrient profile of the foods we eat, weight loss will be achieved.

And for most of these plans, this works! 

But only for a short time. Most people who follow these mainstream plans begin with a gung ho attitude and see the scale fall for the first few weeks, or sometimes even months. 

In this Part 2 of 2 episode we talk about:

• What about exercising more to hit that calories in vs. calories out equation. How could this hurt progress?
• Others also say intermittent fasting also works because it’s yet another way to control calories. Is this true?
• Dr. Fung’s observations on counting calories
• A lot of people drink “zero” calorie diet products like diet pop or stock up on “keto friendly” processed foods that have been sweetened with low calorie sweeteners to replace sugar that has calories to keep calories low – why is this a bad idea?

Links Mentioned:

• Keto Digest
• Chat the Fat: Episode 66

The calorie theory on obesity follows the energy balance equation of Calories In – Calories Out = Body Fat Gained or Lost

This equation is the gold standard when it comes to weight loss plans. Most diet plans on the market, whether you follow Weight Watchers, Jenny Craig, SlimFast or another popular mainstream plan, depend on the theory if we cut calories very low, no matter what the macronutrient profile of the foods we eat, weight loss will be achieved.

And for most of these plans, this works! 

But only for a short time. Most people who follow these mainstream plans begin with a gung ho attitude and see the scale fall for the first few weeks, or sometimes even months. 

In this Part 1 of 2 episode we talk about:

• Why is under-eating long term a bad idea?
• A lot of people still count calories while following keto. Is this a good idea?
• Some call counting macros just another way to count calories. Is macro counting just a new way to control calories? Or what’s the difference?
• Keep in mind – your macro range is just a range
• Why do so many keto experts still tell women to under-eat on keto?

Links Mentioned:

• Keto Digest

Do you have big dreams of crushing your weight loss goals with keto, but pesky carb cravings keep getting in your way?

Trust me – you’re not the only one! That’s what we’re chatting about on today’s Chat the Fat – 3reasons you’re following keto, but still feeling those intense cravings for carbs, plus easy strategies you can use to sail past those cravings so you finally reach your goals – once and for all!

Recently I polled members of my Eating Fat is the New Skinny Group and asked where they struggled the most when it comes to living a keto lifestyle. The answer was overwhelmingly struggling with craving carbs while following keto. 

3 Reasons you’re still craving carbs:

#1 – You’re still cheating with small bites of carbs here and there

#2 – You’re using keto friendly sweeteners too often

#3 – You’re not eating enough fat

Links Mentioned:

• Keto Decoded Membership
• Eating Fat is the New Skinny Group
• Keto Challenge

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