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Is it really as easy as just eating delicious fat? Probably not. Let’s talk about a few ways to get started, and how choosing which keto diet is important.
How starting with a Low-Carb Diet can help you transition into Keto.
Keep it simple and learn as you go.
Links Mentioned:
Free Guide to Keto Plans Download
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
The Standard Ketogenic Diet
High Protein Ketogenic Diet
Cyclical Keto Diet
Targeted Keto Diet
Links Mentioned:
Episode Download: Keto Plans Decoded
Are you still spinning your wheels on a stationary bike to nowhere in order to see weight loss results? Stop the madness! Listen to this episode to learn 3 big exercise mistakes I made that actually led to weight gain! That’s right, Weight Gain…the exact opposite result of what most of us want!
I finally gave my stressed out body a chance to rest. Now let me show you some exercise mistakes you may be making that could result in weight gain.
3 mistakes I made that resulted in weight gain:
Mistake #1 – Restricting calories to a very low level, while also over exercising most days
Mistake #2 – Focussing most of my energy on cardio, rather then stretching & resistance training:
Mistake #3 – Attempting to fit in extra cardio when I was already stressed out with school & work
Links Mentioned:
Download: Guide to High Intensity Interval Training
Most fitness gurus will tell you there are 2 major components necessary for weight loss success: Move more, eat less. I’m here to shout, “Boloney!” Following that advice is going to help your weight loss efforts as much as eating bologna at every meal will. Watch this video to learn how I ate more and exercised less to lose more than 100 pounds!
In today’s episode I talk about 3 reasons how exercise could actually hurt your weight loss efforts and why you need to quit using the fact that you despise formal exercise as an excuse not to get started on keto.
Reason #1 – Too much cardio can lead to inflammation
Reason #2 – Calories in vs. calories out has been disproven
Reason #3 – If you’re new to exercise and you try to do too much right from the start, this can result in an injury.
Links mentioned:
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:
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
Links mentioned in episode:
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
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:
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:
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
Links Mentioned in Episode: