Low Carb/Ketogenic Diet FOCUS #3 Healthy Fats

Happy April!!  Longer days, hints of Spring…..things are definitely looking up!  First order of business today is an apology - For those of you have tried emailing me - I made a mistake on the email address - It is canfuel.lowcarbcanada.ca NOT .com.  A million apologies, I am so sorry!

On to business - I had the pleasure of meeting a couple of you at The Toronto Yoga Show this weekend completely by chance so I wanted to extend an invitation to any of you living in or close to Toronto to come by and see me at the Green Living Show this weekend!  I will be in the Pruvit booth - # 336 sampling ketones including our brand new flavour Swiss Max.  It’s the exact same powerful ketone salt found in the Maui Punch formula but in a delicious Swiss chocolate flavour - tastes exactly like milk chocolate (only no dairy of course!).

We are going back to our series of the most common mistakes made by people trying to follow a Low Carb or Ketogenic lifestyle I see in my practice. except I am reframing this as a positive - FOCUS.  This week we are going to talk about fats - given the importance of fat in these lifestyles, making the wrong choices can certainly be a major problem.  Without taking you through some kind of a chemistry lesson I am going to leave it at this:  healthy fats are as good for you as bad fats are toxic.  It’s that simple.  Consider this:

  • Healthy nervous system - every nerve in your body is wrapped in a myelin sheath (fat) without with nerve impulses cannot be carried from the brain and back properly.
  • Healthy cell membranes - every cell in your body is surrounded by a wall that needs to be fluid and functional in order to manage the flow of nutrients in and waste products out. Cells also communicate with each other, a healthy cell wall is necessary for this to happen properly.  The right fats (cholesterol and omega 3) are incorporated into the wall and are crucial to these functions
  • Healthy fats help to deliver important fat soluble vitamins (A, D, E and K) to the body.
  • Good fats in appropriate quantities can help your body manage inflammation whereas toxic fats will drive inflammation.

I promised no chemistry lesson so I will stop there but just know that for most people, extreme low fat diets spell trouble in the long run.  But by the same token eating poor quality fats is also extremely unhealthy.  Here is a list of the fats you DO want to eat:

  • Extra Virgin Olive Oil (preferably unheated as high heat damages the delicate fat and turns it into a toxin)
  • Extra Virgin Coconut Oil - raw, cooked or somewhere in between, coconut oil does wonders for a body and it tastes good too.
  • MCT Oil like Bulletproof (available at Low Carb Canada) - an extract of coconut oil that is great for mixing into shakes, into your coffee, drizzling onto veggies and any food you’d like to enhance. The beauty of MCT is that the liver will happily convert it to Ketones to drive energy and focus.
  • Avocado Oil - a bit harder to find but wonderful for cooking
  • Ghee (clarified butter) preferably from Grass Fed Cows (Low Carb Canada sells Bulletproof’s Ghee which is a fabulous product) - great for high heat cooking and tolerated by people who do not do well with dairy as the milk proteins have been removed.
  • High quality and fresh Flax Oil, Pumpkin Seed Oil (the best on the market is Styrian Gold), Sesame Seed Oil and other raw nut oils just never ever heat them and enjoy in small quantities
  • Egg yolks - long demonized egg yolks are so incredibly rich in vitamins, minerals and they even contain compounds to help you break down the fat in them. Buy the best quality eggs you can afford - it’s almost Farmer’s Market time - best place to buy eggs from pastured happy hens.

I will deal with animal fats on another day so will stop there but hopefully this gives you an idea of the best fats to use.  As you can see, missing from the list are Canola Oil, Seed Oils, Vegetable Oils, Corn Oil etc…..these are highly processed, over heated and damaged fats that will drive inflammation and wreak havoc in your body.  Switching to better options is part of the solution to helping you look and feel your best.

Keto//OS Fast Facts

How do I use KetoKreme and how is it different from the other Keto//OS formulas?

KetoKreme is what I like to call a “supporting actor” in your Keto day.  It does not contain actual ketones (which all of the other formulas do) but it does provide MCT oil which your body will convert into ketones.  It is a creamy lovely addition to a cup of coffee, tea or cocoa…you can use it to your “fatty” coffee to start your day if you are skipping breakfast and intermittent fasting, or, as a treat mid afternoon or even in the evenings as a pre bedtime treat in a cup of herbal tea.   I will use anywhere from 1/3 to 1/2 sachet per serving although there are those who will use a whole sachet in their coffee first thing in the morning to kickstart their day.

I always have at least one sachet in my purse for emergencies when I am out on the road - if I can’t get to a meal and need to buy some time and have no KetoMax on me then my KetoKreme in a coffee or tea will tide me over.

Thank you as always for reading, for your comments and emails, I hope to meet some of you this weekend at the Green Living Show - booth 338! 

Here are some useful links:

  • To reach me directly, email: lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.

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.


Instagram:       @nathalieniddam
Facebook:       KetoNat
Website:          NathalieNiddam.com

Shrimp with Mustard Greens, Lemon & Capers over Shiratake Noodles

1 lb Good quality Shrimp (Selva is my favourite brand)
1 Bunch Mustard Greens washed and chopped
3 Tablespoons Capers
Zest and juice from 1/2 an organic lemon
1 clove garlic chopped
1 tablespoon Ghee (Bulletproof)
1 -2 Tbsp Extra Virgin Olive Oil
1 package Shiratake Noodles Rinsed and drained


Melt the ghee over medium heat in a stainless steel pan
Add the garlic and stir till fragrant (do not let it burn)
Add the capers, the lemon juice and stir quickly
Add the Shrimp and toss till they turn pink
Just before the shrimp are cooked add the chopped mustard greens and stir till they are wilted
Drizzle with 1 Tablespoon Olive Oil and add the lemon zest.

Set this aside

Warm the remaining tablespoon of Extra Virgin Olive oil in the pan over medium/low heat, add the noodles, add sea salt, a bit more lemon juice and zest to taste.  Toss till just covered and warmed.  You can add a bit more ghee or olive oil if you like.

Place noodles in a bowl and top with the shrimp and greens. 

If you include dairy in your plan add a bit of Parmesan cheese at the end.

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