LowCarb/Ketogenic Diet Focus: The Value of Logging Your Food

Good afternoon!  Did anyone try the fat bomb recipe I posted last week?  What did you think?  I’d love to hear your thoughts on any of the recipes I post - it will give me insight into what you find most helpful.  In addition to the weekly recipes I will post here you can also make requests based on any of my Instagram (@nathalieniddam) or Facebook (KetoNat) posts - I will often post meal ideas but not exact recipes but I would be happy to provide you with any that are of interest.  You can provide me with feedback either on the comments section on this page or by emailing me directly at canfuel@lowcarbcanada.ca

Today’s post is about the value of using one of the many apps available to log your food at least some of the time.  This is not with the intention of making you obsess over every bite of food that you eat, but rather to give you a tool that can provide insight into what may or may not be working for you.  As I tell my clients, without this information, there is no way to know what is working or what needs to change.  Plus, there’s nothing like looking back over a week’s worth of entries and realizing that you have been subsisting on Fat Bombs, Protein Bars, Shakes (Keto//OS or others) with the odd coffee plus fat thrown in.  You may be able to get away with the occasional day that looks like this but trust me when I tell you that over time, regardless of what your macros (Fats, Carbs, Protein) look like, this will lead to deficiencies and health issues.  Another great reason to use this tool is to start to understand how your food affects your moods, your digestion, your sleep, headaches (if you get them), energy levels….over time you can look back and start to detect trends based on different parameters (ie…why am I so tired today?  Oh look, I ate a total of 1000 calories over the past two days and only slept 10 hours…hmmm).

Here are some of the most common issues can I detect when looking over a client’s food diary:

  • Lack of food variety - getting into a routine is great but eating the same 5 foods day in day out can and will lead to deficiencies over time.
  • Not enough calories - you are busy, you are in ketosis, you are stressed, you aren’t hungry…occasionally this is ok but if it becomes your new normal, it’s a recipe for trouble.
  • Your macros are way off….too much or too little fat, protein or carbs can all make a mess of your progress.
  • You think you’re following a Ketogenic diet…..but your daily intake tells a different story.
  • Water? I was supposed to drink water?  Dehydration leads to Disaster. 
  • What do you mean a cup of cashews is no good?? I thought you said nuts are ok?  That’s over 700 calories - just while you were watching Survivor.

You get the idea.  So what are the best apps out there?  Until recently I have used MyFitnessPal, (http://www.myfitnesspal.com/) it has a great database and, like all apps,  it’s easy to use once you get used to it.  I have recently started to shift over to Cronometer (https://cronometer.com) - a fantastic app that you can use for free (although it does have a paid version just like MyFitnessPal) that does a brilliant job with everything from your basic Macros to Micronutrients and even calculates NET Carbs for you.  There’s a note section (these are great for keeping track of your energy levels, sleep, stress etc..), fitness integration, a place to record blood sugar and ketones (!) and more….I highly recommend it.  Cronometer is a Dr Mercola collaboration and was designed with Ketogenic Diets in mind so it has lots of great features to support you in this direction whereas MyFitnessPal’s basic settings are skewed towards a standard balance (although you can absolutely customize them).

In the end the best app is the one you will use so check them both out and see which feels better to you.    Once again, food logging is a great tool but do your best not to get carried away, the objective over the longterm is to use it as a tool to create good habits you can sustain and to learn how you feel when you are in the “zone” you want to be in.

Keto//OS Fast Facts: Orange Dream (2.1) Formula - How is it different?

The Orange Dream Formula is the first formula that Pruvit introduced into the North American market in 2015.  To begin with, it features a delicious Orange Creamsicle taste that transports many people right back to a hot Summer day when they were 5, cooling off with a delicious orange creamsicle.  The good news with this one is that it won’t send your insulin skyrocketing and it has no artificial colours or flavours to mess with your body.

The 2.1 formula is the only one that includes fat in the form of MCT (Medium Chain Triglycerides) which your body will convert into ketones in addition to the BHB’s (actual ketones) in the formula.  (It does have traces of dairy so if you know you don’t tolerate dairy this is not the formula for you.).  Aside from the taste profile - I like to recommend this formula for people who seem to always be hungry - the fat is more satiating so it may help them a bit more on the appetite control front.   Make sure that with the 2.1 you start with a 1/2 sachet in 8 oz of cold water with ice for a few consecutive days before you build up to a full serving.  The MCT oil can cause loose stools in some people until you acclimatize to it so it’s a good idea to start slow.

In the end, different people like different formulas and they seem to work differently for individuals, so it’s always a great idea to try them all out till you find the one that resonates with you. 

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order 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.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

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


Lemon Roasted Brussel Sprouts

No matter what eating plan you are on Brussel Sprouts are Nutritional Powerhouses full of antioxidants, vitamins and minerals plus they are low in Carbohydrates and a great source of fibre.  This recipe is easy to make and tends to be a crowd pleaser.  I like to use cast iron cookware to allow the sprouts to caramelize a bit during cooking - just try not to let them burn - that black stuff is really not good for you plus it’s bitter.

Ingredients (serves 3-4 people as a side

1.5 Lbs Brussel Sprouts - ends trimmed and sliced in 1/2 lengthwise

1-2 Tablespoons Ghee or Coconut oil or a mix of both

Zest from one lemon

Juice from 1/2 a lemon (or to taste)

Sea salt (to taste)


Preheat oven to 350

Warm up your pan or skillet to melt to ghee or coconut oil - toss the Brussel Sprouts to coat (there should not be a puddle of fat at the bottom)

Try to arrange them cut side down in a single layer.

Sprinkle with salt

Roast for 25-30 min till cut side is golden and tops are just starting to brown.

Toss in a bowl with lemon zest and lemon juice

Correct seasonings and enjoy.

If you used ghee you can drizzle with a bit of extra virgin olive oil.


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