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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

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

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:

• Chat the Fat Episode 15
• Keto Decoded Membership
• Watch this video on YouTube
• Nissa’s YouTube Channel

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?