Below is a list of common questions that hopefully will point you in the direction necessary.
If your question is not listed here, please don't hesitate to Contact Me
Keto Diet Questions
If you're looking to start the ketogenic diet, and you're not sure where to start, let me help you!
Firstly, have you looked over my beginners guide to the ketogenic diet?
It's a fantastic resource, but its a lot of reading...
Alternatively, if you're looking for a little more help, then I suggest you check out my meal plans and recipe books that are super helpful. I even have a Complete Beginners Ketogenic Diet Cookbook waiting for you!
If you prefer to watch me discuss how to start the ketogenic diet as a video, please watch below:
By using my macro calculator, you'll easily be able to find what macro ratio will work best for your age, weight, height and activity level.
Once you have these numbers, I highly recommend tracking your food using an app called Cronometer.
You can set your macros to be ketogenic, track net/total carbs, and eliminate sugar alcohols in the calculations all together using this app.
Are you curious if this is healthy to continue long-term?
How do you safely transition to include some healthy carbs in the future?
Are you concerned about eating things such as heavy cream, bacon, and red meat for an extended time?
Please see these articles on this topic:
I've put together a little questionnaire over here https://www.fatforweightloss.com.au/weight-loss-wizard/
Please go ahead and try that page out.
Moving forward, you are probably doing all the right things, but there will definitely be a few tweaks that I can help you dial in to succeed with your weight loss efforts.
Here is a link to the beginner’s ketogenic course: https://www.fatforweightloss.com.au/keto-beginners-meal-plan/
Here is a link to the Kickstart Course: https://www.fatforweightloss.com.au/keto-kickstart-course/
If you’re looking for a proper solution, then I suggest you sign up for my brand new website, called Complete Keto Diet. Its monthly keto meal plans that are easy to make, and will definitely be suitable for your situation.
Here is a graphic that I think will help you out a lot, and gauge what you should be doing with the ketogenic diet in different periods:
I understand that it can be frustrating to find stalls in weight loss.
I would recommend reading this article https://www.completeketodiet.com/weight-loss-plateau/
I hope that helps.
You're probably wondering if you're eating enough food, and what you should do about this,
Make sure you've accessed your macro nutrient profile over on the Macro Calculator first.
From here, I'd be accessing whether you're currently eating under, or over that limit.
If you're eating under that limit, then I would ramp up slowly to that calorie goal, because by eating below that, you're slowing down your metabolism.
Then, once you reach that goal, look into how to structure a meal plan around those calories, and how to manipulate your meal timing in order to rectify a healthy state.
Most female clients I get are severely under eating and have been for a long time. If you're trying to lose weight, cutting MORE out of your diet won't do anything but send your body into a state of stress.
As long as it's not an alcoholic fatty liver, the ketogenic diet is probably the best diet to help rectify this issue. Obviously discuss this with your doctor, but because the body is able to burn fat, and ketones are produced in the liver, the first fat that your liver will use is actually in the liver (thus, helping alleviate this issue).
I hope this information helps, but please make sure you discuss this with your doctor before making any changes.
Purchase / Account questions
You might have received an email from me, but you haven't received your purchase?
Sometimes these emails become marked as spam, especially to outlook, live, Hotmail and Gmail yahoo addresses.
Please check your spam folder in your email first.
If you still cannot find it in your spam folder, you can always log in and re-download your order by going through these steps:
- Login - https://www.fatforweightloss.com.au/login/ *if you don't remember your password, then select "forgot password" on this page to receive a reset link
- Then go to https://www.fatforweightloss.com.au/my-account/ There will be a URL that says "click here to access the recipe book"
If you still cannot access your download, then please Contact Me
Sometimes, because automated emails are not sent by "humans", spam filters either send them straight to junk, or they block them from your email address.
If you have already double checked your junk email folder, then please get in contact with me and provide your receipt. I'd be happy to help resolve your issue.
If you're looking to change your password, here is how you do that easily.
- Visit https://www.fatforweightloss.com.au/login/
- Select "forgot password", and you will be prompted to enter your email address
- You will be sent a password reset link, where you can change your password.
Why do I get assigned a crazy password, to begin with?
When you sign up, my system needs to create a user profile for you so you can access your course.
Due to privacy reasons, the most secure password is set automatically. It must be that way if I set up a profile for you.
If you choose to set a less secure safety password, that needs to be your choice.
If you're having trouble accessing the course that you've paid for, see below:
- Make sure you're logged in https://www.fatforweightloss.com.au/login/
- Once you have logged in, please visit the course navigation page by selecting the course you have chosen:
If you have any other questions that can't be answered here, then get in contact
Visit https://www.fatforweightloss.com.au/login/ and select "forgot password" button
your username will always be the email you purchased the course with
setup your new password, login, then visit the corresponding course below to access the course you purchased
If you have any other issues, please contact me
I'm guessing that you're looking to cancel your purchase?
I'm so sure that you are going to get a lot of beneficial use out of my courses, but for any reason you need to cancel for medical reasons, I totally understand.
Please get in contact with me to talk about the cancellation of your purchase.
My website only sells eBooks currently, as global audiences and printing facilities make it hard to provide you valuable content at a reasonable price.
If you are looking for a physical book, then my Beginner Ketogenic Cook Book is out in print form, and is available here:
If you are looking for a great recipe eBook at a more affordable price, then head over to https://www.fatforweightloss.com.au/shop/ to search for some fantastic deals.
Of course! Sounds like a great opportunity for both of us.
You can sign up here -> https://www.fatforweightloss.com.au/affiliate-area/
It should have everything you need, but in case you need something specific please let me know.
Free ebook questions
You must enter your name and email on the link below, then after few minutes, you will receive an email from me asking you to confirm the email you provided. After you confirmed, you will receive another email with the button where you can download the eBook. This is only available for 24 hours.
Check your other inboxes as it may landed on junk, trash or spam folders. I know it's working because I just tried it now.
Hope this helps!
Meal Plan Questions
Unfortunately, it is hard to customise a meal plan to suit everyone's needs, but also keep it affordable. Therefore the meal plans are set to fluctuate around 1300-1400 calories per day to suit an average person in weight loss.
If your needs are higher than this, I’ve also included some handy foods that you can add to your days that will increase the calories up to where you need them. They are mostly fat based snacks, which is the second most important macro when it comes to keto.
I hope this is suitable for you.
Can i eat snacks in the plan?
The list below gives you an indication of what you might be able to add to your meal plan if the calories don’t quite suit your needs.
10 Cherry Tomatoes
4 Pickles / Gherkins – Also watch for added sugar.
1 Portion Laughing Cow cheese (full fat only)
2 Sticks Celery and 1 Tbsp Cream Cheese
1 Tbsp Guacamole
30g Seaweed Sheets (nori sheets)
1 Tbsp Sunflower Seeds
1 Tbsp Pumpkin Seeds
1 Tbsp Chia Seeds
1 Tbsp Cocoa Nibs – A quick alternative to chocolate bars
30g Cheddar Cheese
1 Tbsp Nut Butter
1 Tbsp MCT Oil Powder (or liquid)
1 Boiled Egg
Single Serve String cheese
15 Kale chips with Olive Oil
1/4 Cup Frozen berries blended with 2 tablespoons of heavy cream
30g Beef Jerky – Mind there is no added sugar
30g Dark chocolate or any Stevia sweetened chocolate
Single Serve Canned Tuna
30g Pepperoni / Ham Slices
2 Rashers Bacon
30g Brazil Nuts
30g Macadamia Nuts
1 X Quest bars / Low Carb Protein Bars
1 Cup Bone Broth
Protein shake with Almond Milk (24g Protein)
10 Pork rinds
1 Keto Coffee / Bulletproof coffee
Recipe / Ingredient Questions
I put together a video over on YouTube regarding the different types of flour, binding agents and ingredients that will help you.
Can I Substitute Almond Flour For Coconut Flour?
If you're allergic to almonds, or simply can't find almond flour, then here is a ratio that should work for you.
For every 1 cup of almond flour, you should use 1/4 cup of coconut flour.
So, if for instance, my keto bread recipe calls for 2 cups of almond flour, then you'd use 1/2 cup of coconut flour.
Which protein powder should I use?
This is a tricky subject for some people. Do you choose whey protein concentrate powder, plant-based protein or whey protein isolate?
Here are a few differences:
- Plant proteins are not as bioavailable (meaning they are not absorbed as readily) - however, they are very hypoallergenic.
- Whey Protein Concentrate is cheaper, and a less processed type of protein powder. However, it contains more lactose.
- Whey Protein Isolate is the most bioavailable and has minimal lactose. - However, it's more processed.
*In all cases, you should be getting grass fed where possible*.
If you want to go plant-based, get Temple Nutritions Hemp Protein Powder (use code FFWL15 for 15% Off) AUS ONLY
If you want the best value, get Venom Protein's Whey Protein Concentrate.
If you want the most bioavailable, then get IsoPure Zero Carb. (WPI is what I use)
Alternatively, you could get Perfect Keto's Collagen Powder (which is a type of protein that is more suitable for the ketogenic diet).
p.s. This page contains affiliate links, which help me at no cost to you to keep providing this information to you.
Substitute for xanthan gum?
Xanthan gum is a thickening agent, but in most of my recipes, its used as a binding agent.
If the recipe calls for 1/2 tsp Xanthan Gum, you have a few options:
- Gelatin Powder - Use 1 teaspoon
- Agar Agar - Use 1 teaspoon
- Guar Gum - Use 1 teaspoon
- Ground Chia Seeds - Use 1 Tablespoon
- Psyllium Husk Powder - Use 1 Tablespoon
I hope this helps.
Adjustments For Altitude
Adjustment for 3000 feet:
Reduce baking powder: for each teaspoon decrease 1/8 teaspoon.
Increase liquid: for each cup, add 1 to 2 tablespoons.
Increase oven temperature by 25 degrees F.
Adjustment for 5000 feet:
Reduce baking powder: for each teaspoon, decrease 1/8 to 1/4 teaspoon.
Increase liquid: for each cup, add 2 to 4 tablespoons.
Increase oven temperature by 25 degrees F.
Adjustment for 7000+ feet:
Reduce baking powder: for each teaspoon, decrease 1/4 teaspoon.
Increase liquid: for each cup, add 3 to 4 tablespoons.
Increase oven temperature by 25 degrees F.
Cups / Ounces / Grams?
Most of the popular recipes on my site have been made using grams and cups, then converted into ounces / fluid ounces.
This is the simplest way for me to create recipes for you at this time. Maybe one day I will get someone to go through and covert all the volume measurements to weight measurements. For now, I'm applying the 80/20 rule to get as many great recipes out to everyone.