How to Eat More Fat on Keto & Get Better Results!

Episode 2: Not Digesting Fat Well on Keto

Bonus Episode 2.5: Nissa’s Fat Digestion Saga

Episode Download: How to Make Fat Bombs Cheat Sheet

Video Transcript:

Did you start keto with a bang? I mean a literal bang on the toilet because you find yourself running to the porcelain throne with urgent diarrhea? Watch this video to learn how to drastically improve some of the embarrassing side effects of keto, including diarrhea, gas, acne and itchy skin.

Don’t forget to hit the subscribe button and click the bell so you’re notified of a new video about everything I learned about losing more than 100 pounds and how I keep it off each Tuesday!

If you recently started keto and now you find yourself chained to the toilet singing everyone’s favorite childhood song – diarrhea, cha, cha, cha, by the end of this video you’ll learn 3 tips about how to improve some of the undesirable symptoms that can come along with keto that none of us want to talk about out loud…or that leave us avoiding our families & friends because we just smell so bad!

Tip #1 – Ramp up fat more slowly

As I touched on in my last video, many of us lost the ability to process fat effectively when we dabbled in low fat or low calorie diets. If you’ve consistently taken medications to mask health symptoms, you’re in the same boat as those dieters! This means your bile is sludgy and adding the amount of fat you need to eat on a keto diet can result in diarrhea, loose stools, acne, itchy skin, nausea and even more unwanted side effects.

Many people need to eat a lot of fat in order to switch over to the fat burning state of ketosis, however, if you’re body isn’t processing that fat effectively, you will be miserable and this could even result in weight gain. If you’re having these symptoms, take your time with getting to the high levels of fat keto requires.

Tip #2 – Eat More Coconut Oil

Since we need to eat more healthy fats on a keto diet, coconut oil is the perfect solution. With 14 grams of mostly healthy saturated fats per tablespoon, but no carbs or protein to go along with that, it’s definitely a great option for keto.

It’s also one of the easiest fats for your body to digest…so if you’re having any of the digestive issues I’ve mentioned in this video, focus on getting more of this healthy fat into your plan. There are plenty of other reasons to love on some coconut oil, but coconut oil being so much easier for your body to digest than some other fats is one of the best reasons to go get that huge tub of Costco coconut oil right now!

Engagement: If you think you’re having trouble digesting fat on a high fat diet, leave a comment below. Let’s all talk about our really embarrassing problems on YouTube. Or you can just say hello so I know you’re watching…if sharing your embarrassing problems with a community of strangers isn’t your idea of a good time.

OK, I don’t think urgent diarrhea is anyone’s idea of a good time, so let’s get back to tip #3 about how to improve your undesirable keto symptoms.

Tip #3 – Use Beet Flow

I found this supplement after reading Kick Your Fat in the Nuts and taking the digestion course in 2014. It’s made up of beet greens and is amazing at restoring bile flow. Since I spent more than 20 years in the yo-yo diet industry where I also loaded up on medications to mask all of the health symptoms that led to, I needed a TON of help restoring my bile flow.

During those 20+ years I tried low-carb and keto diets many times and failed miserably each time. Once I took some steps to improve the way my body digested food, including healthy fats, keto became easy for me for the 1st time ever. I managed to lose more than 100 pounds and this is the 1st time in my life I ever kept that weight off!

I’ll add the links to find Beet Flow in the description of this video. Keep in mind, this is not the same supplement sold in stores called beetroot. I’ll also add the link to the digestion course and supplement instructions, but be sure to reach out to me if you have any questions on how this works.

I’m also going to add the link to episode 2 of Chat the Fat…because you can hear that too!! We released episode 2 last week with our initial launch and then another bonus episode later in the week! You can hear all of our episodes on your favorite podcasting platform and on YouTube, if you prefer to watch. With episodes 2 and 2.5, we dig much deeper into why you may not be digesting fat well on a keto plan, and the steps you can take to make this diet so much easier and more effective for you!

Basically we’re helping you cheat your way to better results! So be sure to tune in and let me know what you think in the comments.

Fat bombs can be an important tool to take advantage of on keto, so we also add our guide from our Keto Decoded Course to teach you how to make fat bombs. You can get that at I’ll also add the link in the comments.

Episode 3 is also available today. We interviewed the iconic Jimmy Moore, along with his wife, NTP Christine Moore. I recently listened to the episode again and I can’t believe how much amazing knowledge they both had to share!

We can be BFF’s if you promise to like, comment and share this video with your friends to help spread the keto love. I’m making these videos to help you…so spread the goodwill and help others!

Of course, I’ll add all of the other ways we can connect in the video description, so check those out and let’s connect! I’ll see you next Tuesday with a brand new video about 3 big mistakes you’re making that could be causing you to feel dizzy on a keto diet. There’s way more to the story than just adding more salt.

Get Back Into Ketosis Fast!

Watch this video to learn 5 easy tips to get back into ketosis fast. If you prefer to read, check out the transcription below:

Did you cheat on your keto diet on Easter and now you’re panicking because you don’t know how to get back into ketosis? Watch this video to learn 5 easy tips to get you back into fat burning mode.

With the big bunny hopping through town last Sunday, I’m sure at least one of you watching this video saw your kid’s huge basket of glorious Easter candy and dug right in, without a 2nd thought about your keto diet. Even if there’s only 1 person watching this video, it wouldn’t shock me if that 1 person fell off track once the smell of giant milk chocolate bunnies filled the air.

OK…hopefully there’s more than 1 person watching this video. Say hello in the comments so I know there’s more than 1 person watching this video.

If you fell off track this Easter, whether the hollow chocolate bunnies were too tempting to resist or if you ended up loading your dinner plate with mashed potatoes and corn, many people go into such occasions with the intention of not cheating…and then their minds start to remember how delicious those carbs taste and they realize the quick energy boost they can get from those carbs…and before they know it, their physiology takes over and they’re face first in a bag of Starburst jelly beans!

We all understand eating such sugary treats is going to kick us right out of ketosis… and who knows what other high carb temptations that might lead to, or how how else we might spiral out of control. So the obvious answer is, stay away from Starburst jelly beans. But just because an answer is obvious, doesn’t always mean that’s how life goes.

If you’re following keto, you know by now that sometimes cheating even a little can completely wreck your diet…at least for a few days. If you did have a big old cheating bunny day, no judgement. I’m going to help you get right back on track with keto with 5 easy suggestions to get back into ketosis.

Suggestion #1 — Just get back to it.

Even if you had a slip up on Easter, or any other day, don’t beat yourself up. Berating yourself or punishing yourself mentally does nothing but hurt your progress. One of the best things you can do to regain steam on your keto plan is to get right back to keto with your very next meal.

At the very least, the day after Easter is a Monday and we all know how dieters like to start fresh on Mondays, so yesterday was your perfect chance to recommit. If your brain was too foggy to recommit because you were out of ketosis, then today, with your very next meal, just get back to your keto plan.

Of course, this isn’t something you’re going to want to do all of the time. Remember, eating too many carbs with too much fat is a recipe for weight gain. If you’re still cheating on keto every weekend, definitely check out my book How to Succeed on Keto Without Really Trying. I explain in the book how you can get past that temptation to cheat once and for all so you can find lasting success with keto. You can find that book at

Suggestion #2 — if you were kicked out of ketosis because of a cheat meal and you want to know the quickest way to get back in, one option is to fast longer that day. If you’re already using intermittent fasting as a tool to get you to your goal, this part will be easy. Just push your fast a little longer that day to help your body get back to burning stored fat.

If you haven’t begun fasting, or you’re not yet fat adapted, this may not be the right option for you. Forcing a fast your body isn’t ready for because you’re not yet fat adapted can cause a major stress to your body. Stress is one of those things that can put you back into fat storing mode.

Suggestion #3 — another easy way to help get your body back to burning stored fat more quickly is by performing high intensity interval training. If you’re not sure what that is, it’s a workout that’s typically less than 20 minutes where you push yourself from 10-30 seconds and then recover with a lighter pace for 1-3 minutes. You continue this routine for up to 20 minutes. The goal with these workouts is to really push yourself during those 10-30 seconds…basically you want to feel like you’re going to die by the end of the intense interval…and then you’ll want to spend your full recovery at a much slower pace.

If you’ve used any of these suggestions to get back into ketosis, comment below and let me know how well they worked for you. But if these tips aren’t right for you, I still have 2 more suggestions that might be right…

Suggestion #4 — You can go for a fasted walk. If a HIIT workout isn’t your thing, I don’t want you to hurt yourself attempting this method. There is another way! Going for a fasted walk can really help ramp up fat burning ketones, so that’s one more trick you can try to help your body get back to fat storing mode.

My final suggestion, suggestion #5 — eat more fat. Of course you’re going to want to get back to cutting your carbs very low to get back into ketosis, but you’ll also want to eat more fat to help your body see enough nutritional fat is coming in, so it will let go of some of the stored fat on your body.

Now you have 5 easy suggestions to get back into ketosis after a cheat day. If you want even more tips about how to live your best keto life, check out my free guide. I give you the 5 best tips I used to lose more than 100 pounds. You can get that at I’ll also add the link below.

If you got any useful information from this video, please be sure to like, comment and share with your friends to let me know so I’ll continue to make videos just like this.

OK, I’ll see you again next Tuesday with more helpful tips to help you stay on track with your low-carb or keto diet.

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