My Blog

• What is dairy? I let you know what people mean when they refer to dairy products
• Cheese is low in carbs, moderate in protein and high in fat, which makes it the perfect keto food, right? I take time to explain why this might not be true for everyone.
• It is a myth that you need to eat cheese on a keto diet to find success. In fact, dairy products can stall many keto dieters and I explain the reasons.
• Studies show cheese can be addictive
• Dairy products can stall some keto dieters. I review some of the reasons for this.
• How to figure out if you’re sensitive to dairy products
• How to approach eliminating dairy to figure out if it’s causing a stall or health problems for you
• Dairy substitutions on keto – the do’s & the don’ts

Links Mentioned in Episode:

• Eating Fat is the New Skinny Support Group
• Free Troubleshooting Keto Workshop
• Episode 9 – Keto Myths

Did you just start your keto diet and now you’re feeling achy, depressed or your energy level has plummeted? You are likely experiencing the dreaded keto flu.

Learn 3 tips about supplementing the right way for your body while following keto:

Tip #1 – Stock up on electrolytes

Tip #2 – Test blood pressure to determine the salt to water ratio that’s right for you

Tip #3 – Test chemistry to know when magnesium is right for you

Links mentioned in episode:

• Digestion Course
• Nissa’s YouTube Channel
• Watch the Video on YouTube

Keto Flu Dos & Don’ts Download

Many mainstream experts urge you to steer clear of a ketogenic diet because they warn of the nausea, headache, dizziness and flat out misery that many people experience while following a keto diet. What these mainstream experts fail to mention is many of these symptoms are only temporary for most ketoers who experience them…and if you approach keto the right way, you may not even experience these symptoms at all!

These symptoms come along with what many refer to as the Keto Flu. They can typically occur within the first few weeks of the diet as your body switches over from burning it’s primary source of fuel of glucose to its new primary source of fuel of fat. As your body is making the switch, it can freak out since you’re losing electrolytes in mass and your body may think fuel is scarce when it’s no longer receiving the carbs it’s become accustomed to running on.

In today’s Chat the Fat we’re talking about the dreaded keto flu, along with the steps you can take to lessen keto flu or even avoid it all together!

• We talked about what the keto flu means and some of the symptoms associated with it
• We also reviewed what causes the symptoms referred to as keto flu
• We shared some of the initial steps you can take to get past the keto flu stage
• And then we reviewed 5 easy steps you can take to lessen or avoid keto flu completely

Episode Download: Reshare Keto Flu download from course

Listener Question: When I first began keto, I was using urine strips to measure ketones. Someone told me these aren’t accurate. Is this true?

Product Review: Keto Mojo

Links Mentioned:

• Kick it Naturally: Cravings
• Keto Mojo – (Affiliate Link)
• Digestion Course
• Keto Decoded

If you’re still stuck in yo-yo dieting hades and you’re not sure a keto diet will work for you…or even if you finally decided to follow keto, but you need a little inspiration to keep going, today I want to share the very inspirational story of one of our Keto Decoded members. 

Her success story is a great example of how stumbling upon a keto lifestyle and taking time to individualize a keto plan meant for her has forever changed her life! You can use some of the same strategies she uses to build a keto success story of your own!

3 Keys to Suzanne’s Success

Key #1 – She didn’t have a gallbladder

Key #2 – She started where she was instead of jumping in all at once

Key #3 – She put in the research to figure out what is right for her

Links Mentioned:

• Digestion Course
• My Big Fat Life Transformation
• Kick Your Fat in the Nuts
• Keto Decoded Membership
• Nissa’s YouTube Channel
• Watch this video on YouTube

Suzanne Johnson is a 48 years old mother of 4. She started Keto in June 2018 and since then, she’s down 65 pounds…in less than a year!   

Suzanne was a yo-yo dieter since she was a teenager. She’s tried everything from taking laxatives in college, dexatrim, weight watchers, low fat, low calorie, and even liquid diets. Like a lot of yo-yo dieters, if you can name a trendy diet, she’s tried it. 

Suzanne had her gallbladder removed a few years ago, but still decided to move forward on a high fat keto plan. She found my Coach Me Course & My Big Fat Life Transformation book, which also led her to TC Hale, where she took the digestion course and enrolled in the Keto Decoded Membership. These courses helped her learn how to test for chemistry imbalances she needed to improve to balance her body. She also began digestive supplements to make the weight loss process easier by improving her digestive symptoms. 

During this episode of Chat the Fat, we discuss Suzanne’s journey from yo-yo dieter to how she ended her struggle for good with a real food keto diet.

Links mentioned during episode:

• Digestion Course
• Kick Your Fat in the Nuts
• My Big Fat Life Transformation
• Keto Decoded Membership
• Natural Reference

Product Review: Pruvit Ketones

It seems like every single day, a trove of new people hear about keto, along with its amazing results. Now they’re ready to start keto to get amazing results of their own! 

Then reality sinks in. Sure, eating lots of delicious fat to drop weight quickly sounds like a good idea…but many people don’t even know where to begin. After all, we were trained from a young age to fill up on “healthy” whole grains and fruits. How is it even possible to go from eating a diet made up of 60% carbs to less than 5% carbs? 

Listen to this episode to learn 3 ways to easily transition from your S.A.D. diet to keto. 

Tip #1 – Start with Low Carb

Tip #2 – Check in with your digestion

Tip #3 – Keep keto simple

Links Mentioned:

• Watch this video on YouTube
• Nissa’s YouTube Channel
• Keto Decoded Course
• Digestion Course
• Kick Your Fat in the Nuts
• My Big Fat Life Transformation

• 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

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:

• My Big Fat Life Transformation

• Free Troubleshooting Keto Workshop

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 

• 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

Episode Download: Keto Plans Decoded