Common Ketogenic Diet and Low Carb Diet Mistakes

Keto//OS Q & A

As the Ketogenic diet and lifestyle becomes increasingly mainstream people in the nutrition and health field are starting to see the dark side of what in some cases can be the perfect fit for some.  The appeal of a lifestyle where you can seemingly eat cheese and bacon to your heart’s content is hard to resist for a lot of people.  And once they’ve heard of a few people who’ve had success with it they are SOLD.  The trouble is that for many people it is not that simple.   They may not tolerate high amounts of fat, the diet may work for a while and then stop, while some peoples’ blood work normalizes and improves others see their blood work get dramatically worse.  What gives?

As in all things it’s never really that simple.  What “diet” will work best for you is an intricate formula of your genetic makeup, your ancestry, your age and stage, your current health status, food sensitivities and activity levels.  In the next few weeks I will explore some of the common mistakes I see people make that can hold them back. 

Food Sensitivities:  This feeds a bit into the next point but I cannot stress enough the importance of listening to your body.  Yes, I know that virtually every Keto Cook Book out there is filled with delicious recipes oozing with cheese, and fluffed with full fat whipped cream but even the “best” food may not work for your body.   Eggs, pork, dairy, certain nuts, almost any food may cause inflammation and an immune reaction in your body - and you may or may not be aware of it.  If you have been Keto or very low carb for a while and don’t seem to be feeling any better or seeing changes in your body composition it may be that you are eating foods that do not agree with you.  Get to a Holistic Nutritionist (like me) or a Naturopath and get tested for Food Sensitivities - you may be amazed at what you learn and the difference it can make.

Stubborn About Dairy:  This is a big one - one of the things that gets people over the fact that they are giving up their favourite baked goods and carbohydrate heavy meals is that they get to eat cheese, cream, and other such foods that previously had been told to avoid like the plague.  The trouble is that too much (or in some cases any) dairy can make a mess out of some people, bloating, digestive issues, the inability to lose weight, bad skin, inflammation - all of these can be symptoms of dairy intolerance.  I have had clients cut dairy out of their diet (reluctantly) and the stubborn pounds just melted off - plus they felt SO much better!!  The easiest and least expensive way to find out if this is an issue for you - eliminate all dairy for 30 days - see how you feel, observe your results.  Still not sure?  After 30 days is up eat, drink dairy every day for 4 days straight, you will know…observe energy levels, digestion, bloating, headaches, sleep etc.  Still not sure?  Re read the section above on Food Sensitivity Testing.

Keto//OS Q & A

When should I take Keto//OS (2.1, 3.0 or KetoMax)?

The general rule of thumb I use is: any time of day you are looking for an increase in focus, energy and help with cravings or hunger. 

For example:

  • Whether you practice Intermittent Fasting or eat breakfast, use Keto//OS midmorning when you get hungry to keep you focused and energized to lunch.
  • If you know that you get hungry or tired mid afternoon have a Keto//OS around 1 or 2 pm to carry you through till dinner.
  • Pre workout to give you energy, focus an support recovery or Post workout to support recovery (KetoMax is my favourite formula around workouts).
  • On a night when you need to work late to meet a deadline - have a Keto//OS (uncharged) to help with focus and mental energy.

If you are using Caffeine Free you can take your Keto//OS at any time of day that you want energy without the use of stimulants like caffeine.  That being said there are people who swear that Keto//OS in the evening allows them to enjoy their best sleep….you be the judge :-).

For the Charged or caffeine versions I recommend that people use these anytime of day before 1:00 or 2:00 pm depending on your sensitivity to caffeine.

KetoKreme can be added to caffeinated or decaffeinated coffee, tea or other warm beverage at any time of day to bump up ketone production and curb cravings.  Great before bed with herbal tea for sleep.  Take 1 or 2 capsules of Magnesium (BisGlycinate or citrate NOT Oxide) to support an even better sleep.

 Thank you as always for reading, for your comments and emails.  Here are some useful links:

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.


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Avocado & Spinach Dip

While visiting friends in Israel this was placed on the table with bowls of raw vegetables for dipping.  Aside from the gorgeous green colour it was truly delicious and it tool seconds to make.


1 avocado

2 cups baby spinach leaves

1/2 a medium onion

juice from 1/2 to 1 lemon (or to taste)

1/4 lemon with peel (optional)

sea salt (to taste)

black pepper


Starting with the juice of 1/2 a lemon, place all ingredients in a food processor pr blender and blend till smooth.

Adjust seasonings to your taste.

Options:  Add fresh herbs you enjoy to change this up.  Try fresh basil, or oregano….

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