Kick Those Fat Loss Plateaus today (hint: its not all nutrition)

Have you been following the Ketogenic Diet for a while now but all of a sudden you have hit a plateau or you are not losing weight like you want to? If so, then this manual will help you move past that plateau and start burning fat again.

Keto Blocks is my biggest book so far at over 350 pages and it is one I am extremely proud of. It covers 40 different obstacles that you may experience as you go on your own ketogenic journey that may be stopping you from losing fat like you would like to. We all think Nutrition is the key factor but there are other factors which can also play a part.

With the help of this guide you will be able to work your way through these obstacles and reach your ultimate level of health and wellness. This does not just mean reaching your perfect weight but it also means eliminating cravings, getting fit and feeling healthy overall.

As you read through this page you will see a breakdown on the different chapters in the book. If it is something that interests you then scroll down to the bottom of the page and you have a choice of either a Kindle, PDF or Print Version.

All Things Keto

Introduction to Keto

Chapter 1 is dedicated to covering a complete introduction to keto. You will learn about what keto is, how it differs from low carb, what it’s benefits are and also what keto flu is.

All Things Keto

Common Keto Questions

Chapter 2 is dedicated to covering 2 of the most common keto questions asked including its effect on hypothyroidism as well as difficulty sleeping while doing keto.

All Things Keto

Common Keto Myths

Chapter 3 covers 19 of the most common keto myths circulating the internet at present. I discuss the myth that carbohydrates are essential and also the myth that fat gives you heart disease.

Mindset

Misguided Information

There is so much conflicting information that you are going to hear regarding nutrition and fat loss. It is important you learn to distinguish the information you should listen to and that which you shouldn’t. I show you how to do this… The Low Fat Diet and the Food Pyramid will be covered as well as my interpretation on the health care system (at least in Australia).

PLUS I include 3 personal stories of mine and 3 Tips you can use to get started today…

Mindset

Altering Mindset

Your mind is an incredibly powerful predictor as to your future success. This chapter covers the power of positive thinking, subconscious brain, conscious brain, unconscious brain, how to discover your why and much much more…

PLUS I include 2 research studies, 12 tips you can use to turn your negative mindset into a positive one, a personal story of mine plus 6 things you can do today to start changing your mindset.

Mindset

Unsupportive Family and Friends

We all know people who are constantly trying to put us down or stop us from succeeding in life. However, little do we know that these people can really put a dent in our success… Not just because they change our mindset but they also make it difficult to stick with the plan.

Now not all people are deliberately trying to do it though. For instance, your kids or your husband/wife may not want to do the plan but you still have to work around it. In this chapter you will learn exactly how to deal with resistance from your loved ones.

Mindset

Emotional Eating

Chapter 7 covers a topic that is such an issue with so many of us. It is that desire to turn towards food for comfort, and not because you are hungry but actually because you are dealing with other issues.

In this chapter you will discover 6 questions you can ask yourself today to see if you are an emotional eater, points to determine if you are emotionally hungry or physically hungry and also ways you can identify your triggers.

PLUS: You will get 4 tips you can use today to help put a stop to your emotional eating.

Mindset

Sleep

Chapter 8 covers an extremely important topic which really needs covering in great detail. When we are sleep deprived we are not able to function at our peak. This is why sleep is a chapter which is included even before you start to work on your nutrition.

In this chapter I will go through what sleep is, the dangers of insufficientn sleep, benefits of sleep, the hormone connection with sleep and then finally things you can do to get better sleep.

PLUS: I have included a personal story of mine and 5 steps you can do tonight to encourage better sleep.

Mindset

Stress

Chapter 9 covers another topic which really needs to be discussed as it has such a huge impact on every aspect of our life. Chronic stress is something that needs to be dealt with because believe it or not both stress and sleep deprivation will hinder your fat loss success.

In this chapter I will cover some warning signs that you may be stressed, factors that influence how you respond to stress, common causes of stress, food sources that are useful for managing stress and much much more.

PLUS: I will include a couple of personal stories and 10 steps you can take today to begin to destress.

Preparation

Being Prepared

Chapter 10 will cover being prepared prior to starting keto. It is extremely important that when starting any new plan you are both mentally and physically prepared for it.

This chapter will discuss how you need to prepare yourself mentally for the change and then also 3 physical changes you need to make prior to starting. If you are prepared you have a much greater chance of success because you will be organised and will know what direction you are going.

PLUS: You will get 7 quick tips on what you can do now to begin preparing for keto.

Preparation

Changing Habits

You have probably read or seen countless books circulating on changing habits. Everybody is writing a book on the topic and that is because it is so important in making long term lifestyle changes.

In this chapter I will cover what habits are, how you can figure out what habits are hindering your success and then 10 habits that you can change which will help you move further towards your fat loss goals.

PLUS: I have included 3 personal stories and a 3 step process you can use to change your habits today.

Preparation

Eating Out/Social Pressures

Eating out can be a real issue when you first start keto as you are still getting used to the types of foods you are and are not allowed to eat. You still don’t know what restaurants are best to go to and you are not sure what to do if you are asked out to dinner.

In this chapter I will actually go through options you can take both in the fast food outlets and also in the more upperclass restaurants that will allow you to stay on your ketogenic plan.

PLUS: I will also give you one tip on what I generally take with me to keep me keto when eating out.

Preparation

Dehydration

One problem we often encounter when we start keto is the issue of dehydration (especially if we are starting keto in winter). Chapter 13 is dedicated to covering the topic of dehydration in depth as it is one factor which can really hinder your success.

In this chapter I will cover the importance of water, 7 signs of dehydration, 8 ways that dehydration can interfere with fat loss and the importance of electrolytes.

Plus: I include 2 recipes on electrolyte drinks you can make from home and also the best way to combat dehydration today (apart from just drinking water).

Preparation

Mindless Eating

It is very important that when we eat we do so mindfully. When we eat mindlessly we tend to eat much more than we need to and also the wrong types of foods. How many times have you sat down with a bucket of popcorn at the cinemas only to eat the whole thing and not even remember tasting it. What a waste huh…

In this chapter I will actually cover 19 ways that you can ensure you are more mindful with your eating.

Plus: I will even give you a personal story of me and my “eating the french way” diet I tried and succeeded with.

Preparation

Meal Timing

Chapter 15 covers a topic that offers conflicting information amongst the fitness and nutrition industries. Some experts will say you need to eat 6 meals a day whilst others say you only need to eat 3 times per day and shouldn’t snack. Then of course there are those that say 1 or 2 times a day is sufficient (intermittent fasting). Who are you to believe? Well that depends…

In this chapter I will go through some new research that has come out showing that it may not be the number of meals you are consuming but more when you eat that is more important.

Plus: I give you 2 research studies and 4 tips as to how you can optimise your meal timing today…

Preparation

Cravings

Chapter 16 covers those pesky cravings that have us reaching for that last slice of chocolate cake or that artery clogging donut. It is a topic which is a massive problem when it comes to weight gain and sticking with the ketogenic diet. Although I have found keto helps with cravings sometimes they can still appear (normally due to hormonal changes).

In this chapter I will go through 9 tips you must take into account when attempting to cut your cravings as well as 11 supplements that will help to kick your cravings to the curb.

Preparation

Testing

It is always a good idea to get a full panel of bloods done prior to starting keto so that you have something to measure against.

In this chapter I go through 4 blood tests you should get done, as well as discuss the right ways to carry out both ketone and blood glucose testing (including the best time of the day to test and what the optimal levels should be).

PLUS: I give 2 research studies indicating the importance (or non-importance) of cholesterol testing.

Preparation

Weighing/Measuring

Do you find yourself disgruntled and ready to throw it all in because your scales have said you haven’t lost any weight today, or worse still that you have put weight on?

Although this chapter is a very short chapter I go through why I believe scales should be thrown out or used very infrequently (possibly once a month). Plus I go through 2 other ways (apart from scales) that can help you determine your success with your new plan.

Gut Health

Detox and Balancing of Gut Flora

Chapter 19 is an incredibly important chapter because without sufficient good bacteria in the gut, gut dysbiosis will occur and leaky gut will result. I am so passionate about healing leaky gut that I actually wrote a book and course on it but this chapter is a great starting point for healing the gut.

In this chapter I will discuss the roles of gut flora, risks of unbalanced gut flora, 6 ways that imbalanced gut flora can impact fat loss, impact grehlin has on the gut and the impact antibiotics and candida albicans have on the gut.

PLUS: I give you 8 tips that you can implement today (both nutritionally and lifestyle) to help prevent this dysbiosis and leaky gut. Check out the book and course for even more information.

Nutrition

Fats

Fats (good fats that is) are the key component when it comes to the ketogenic diet. You want very  minimal carbs and moderate protein but you definitely want to include a decent amount of fat. But what types of fat should you consume, how much of it should you eat and which ones should you steer clear of?

In Chapter 20 I go into the ratio of fat that should be consumed, whether it is possible to consume too much fat, the type of fat that MUST be consumed to stay healthy, 2 other fats that should also be included and then obviously fats that you must not consume.

PLUS: I include a research study detailing how low cholesterol can actually be a cause of overall mortality and a personal story I have regarding fats.

Nutrition

Protein

In Chapter 21 I dispel the myths associated with protein. Protein is an essential macronutrient that is required for a multitude of functions in the body. However, one issue that you may find when doing a ketogenic diet is the proportion of protein to fats. By having these ratios out of balance you can mess up ketosis and therefore also mess up your fat loss.

In this chapter I go through what gluconeogenesis is, the benefits of protein, essential versus non essential amino acids, whether vegetable or meat protein is best, how to calculate your required level of protein, importance of protein quality and much more.

Nutrition

Carbohydrates

If you have previously been doing low carb and you are now wanting to move ketogenic OR you have done some research on keto you will understand that understanding the types of carbohydrates you can consume is very important.

In Chapter 22 I will cover what the ratio should be when it comes to carbohydrates, in proportion to proteins and fats, a list of carbohydrates that you can eat when keto, a list of carbohydrates that you should minimise and of course the carbohydrates that you should avoid when keto.

Nutrition

Calories

With the pandemic of high carb, low fat dieting we have gotten into a rut of counting calories so that we can make sure we eat less and do more. However it has now been found that calorie counting may not be as effective as we once thought.

In Chapter 23 I will go through Quality versus Quantity when it comes to calories, the importance of calories in the ketogenic diet, the damaging effects of too few calories and then the dangers of consuming too many calories.

Nutrition

Food Quality

Eating Keto is a great first step when it comes to shedding that excess fat however ensuring that the keto foods you are consuming are of good quality is equally important.

In this chapter I cover grass fed versus grain fed beef, pastured poultry versus caged poultry and organic vegetables versus non organic vegetables.

Nutrition

Cheat Days

If you have been around the fitness or health arena for a while you will know that this is another topic that is conflicting and controversial. Some personal trainers will recommend you give yourself a cheat day so as to stay on your plan, however this can be detrimental when going keto.

In this chapter I made a conscious effort not to give a one side argument because I think there are cases when it can come in handy. Therefore I go through the 3 Pro’s of cheat meals as well as the 6 Con’s associated with them.

PLUS: I give you a personal story of when I did incorporate cheat meals and at the time it did work for me and why I wouldn’t do it now that I know more about it. I also include a tip on how you can decide if cheat meals are going to be for you or not.

Nutrition

Imitation/Low Carb Products

One of the biggest problems when starting low carb or keto is the introduction of processed foods that are labelled as low carb. Sometimes when we are starting off we may eat them so that we can make sure our carbohydrates are low. However I found when starting low carb that most of the low carb bars I found they had gluten and soy in them.

Therefore I thought it was important to let you know what ingredients you should definitely look out for when purchasing these bars.

Nutrition

Artificial Sweeteners

Whether you opt for sucralose, stevia or sugar alcohols it is important to understand how they all interact with your body and your ability to burn fat.

In Chapter 27 I will go through 7 of the most common artificial sweeteners that you may use at home and/or are included in our low carb/diet products. For each of them I go through the products they are found in as well as the safety of that particular sweetener. On top of that you will find 3 ways that artificial sweeteners can inhibit fat loss and the reasons why you should stay away from them long term.

PLUS: You will also find 2 research studies showing how artificial sweeteners can increase weight gain and prevent weight loss.

Nutrition

Stimulants

People often ask me how stimulants affect keto and your success with fat loss. In this chapter I go through how both alcohol and caffeine affect ketosis and blood sugar control.

In regards to alcohol I give you a listing of the best mixers to drink and the alcoholic beverages you should stay away from. I also go through my views on caffeine and how it fits into the ketogenic lifestyle.

PLUS: I give you 4 tips on how to incorporate alcohol into your ketogenic plan (if it is something you enjoy) and also 4 tips on how to incorporate caffeine into your plan.

Nutrition

Dairy, Nuts and Diet Softdrinks

One of the most amazing parts of us all being different is our ability to tolerate things completely different. While dairy may kick some people out of ketosis you may actually be fine with it. The same can be said for nuts. Diet softdrink on the other hand may be something that you use as a transitional beverage (moving from full sugar soda to diet soda) but it is not something that sits very well with a ketogenic diet.

In this chapter I go through how these 3 particular foods could be kicking you out of ketosis and what you can do about it.

Nutrition

Net Carbs Versus Total Carbs

Even amongst the keto community there seems to be a lot of confusion as to whether you should be counting net carbs or total carbs when tallying up your carbohydrate consumption.

In this chapter I go through how reliable net carbs is and whether I believe you should be counting net carbs or total carbs. You will also find information on how you can calculate “True” Carbs in regards to fiber and sugar alcohols (because they are not exempt).

Nutrition

Alternatives/Recreate Your Favorites

In Chapter 31 you will find some ketogenic alternatives for some of your high carbohydrate favorites which you may be missing since starting your ketogenic lifestyle.

For instance you will find some alternatives for pancakes, pizza, fried chicken, pasta, rice and even mashed potatoes. You will also find alternatives for cake, brownies and cravings that will help you kick those cravings.

Fitness

Exercise

If you have been around the ketosphere for a while you would have heard about the assumption that exercise is not necessary when you are doing a ketogenic diet. While that may be true in many cases there are other reasons why you should integrate fitness into your regime…

In Chapter 32 I will go through the 3 types of exercise you can implement to get you started and I will also detail how you can be in full ketosis and still have enough energy to exercise. There is a way to do this to get maximal benefits.

Plus: You will also be able to read a research study comparing a normal diet and a keto diet in regards to fitness and fat loss.

Fitness

Lack of Movement

It is important that you understand that exercise is only one part of fitness. Constant and/or Consistent movement is what we need to strive for if we are really going to be able to achieve complete health and longevity.

In this chapter I will go through the dangers of sitting when it comes to fat loss, back health and even overall longevity.

Plus: I will give you some tips on how you can incorporate more movement into your life and therefore avoid the dangers associated with sitting.

Bonus

10 Medical Conditions A Ketogenic Diet Can Help

Section 7 (Chapters 34-43) covers 10 medical conditions that are able to be helped by the ketogenic diet. Such conditions include adrenal fatigue, food allergies, inflammation and pain, leaky gut, menopause and thyroid issues, alongside 4 others.

Each of these chapters include full details on the particular condition, how keto can help, research studies to prove it and then of course step by step instructions on how you can implement keto to help that condition. These chapters will also include supplements and herbs that may be useful.

Bonus

Medication Interactions

If you are currently taking prescription medications you may be surprised to know that there are some drugs out there that can either make it hard to lose weight and/or make you gain weight.

In Chapter 44 I take you through the 31 prescription medications that may be interfering with your fat loss efforts as well as alternatives that you can use in place of it that will either be neutral or even help you lose weight.

Bonus

Fat Loss Biohacks

In section 10 (Chapters 46-51) I go through 6 of the most popular fat loss biohacks that you can implement into your fat loss regime.

Amongst the 6 biohacks are Water Fasting (which I also have a book and course on called Water Fasting for Wellness) and Medium Chain Triglycerides (which are known to stimulate fat loss quicker than many of the other fats).

Meet Naturopath Jen

Hi there!!! My name is Jennifer Matthews and I go by the tagline Naturopath Jen. I am an Australian mother of 2 teenagers and a wife to one of the most amazing men in the world.

Many of you will recognise me by my website http://www.lowcarbketoliving.com or http://www.thewellnessempire.com. I am an absolute fan of the ketogenic way of life and so have spent the last couple of years really promoting that way of eating over the internet and through my variety of books, blog posts and podcast episodes.

However, after spending so much time focusing on keto and on my business I realised that my health was not where I wanted it to me. I realised that I was struggling to adhere to keto 100% of the time even though I knew it was the best way for me to eat. My weight kept going up and up which is when I decided I needed to dig deep and figure out where I went wrong. Then I figured it out…

I was focusing so much on nutrition that I forgot about the other aspects of wellness. I realised that I needed to set up a program for myself that would allow me to tackle all aspects of wellness which will ultimately allow me to lose weight and gain the vitality I so desired. This is where my 20 Week Total Transformation comes in. This is a 5 month program that I will be testing to take me from where I am to where I want to be. Once I get the results I know I am going to, I will make it available for others to do too. I am very excited about this project and what is in store for me starting 1st August 2017 and will end 31st December 2017.

Because of my realisation that nutrition is only one part of wellness I decided to veer away from my lowcarbketoliving website and move towards my new website and podcast entitled monelmethod.com. This website will focus on Mindset/Money, Organisation/Opportunity, Nutrition/Naturopathy, Exercise/Environment and Lifestyle/Loving. It will cover financial health, environmental health and any other aspects that I have struggled with myself. I am very excited about my direction with my monelmethod brand and I look forward to helping change other peoples lives on top of my own. I will be creating this site as I go through the changes so that you know I have walked my walk and talked my talk.

So, what was the reason I created the Keto Blocks book? I wrote this book because I believe that there is a lot more to sustainable fat loss than just nutrition. I have had so many people ask me why they are not losing the weight even though they are eating “keto”. So I created this go to guide detailing everything I could think of.

So, anyway, I hope that you decide to join me on my wellness journey at http://www.monelmethod.com. You can sign up for the mailing list there and you will be sent discounts on upcoming content as well as other amazing benefits…

See you there…

Cheers

Jen

Pricing

In order to accommodate for different budgets and needs I offer this product in kindle, pdf and print versions.

$8.99

Kindle

  • What Keto is;
  • Benefits of Going Keto;
  • Common Keto Questions;
  • Common Keto Myths;
  • Changing your Mindset;
  • Optimising Your Sleep;
  • Reducing Your Stress;
  • Being Prepared for going Keto;
  • Improving Gut Health and Balancing Gut Flora;
  • All things Nutrition;
  • All things Fitness;
  • 10 Weight Related Medical Conditions A Ketogenic Diet Can Help;
  • Medications and Fat Loss;
  • 9 Favorite Keto Recipes;
  • 6 of the Most Popular Fat Loss Biohacks; and
  • Over 20 Scientific References and a multitude of great Website References you can check out.

$15.99

PDF

  • What Keto is;
  • Benefits of Going Keto;
  • Common Keto Questions;
  • Common Keto Myths;
  • Changing your Mindset;
  • Optimising Your Sleep;
  • Reducing Your Stress;
  • Being Prepared for going Keto;
  • Improving Gut Health and Balancing Gut Flora;
  • All things Nutrition;
  • All things Fitness;
  • 10 Weight Related Medical Conditions A Ketogenic Diet Can Help;
  • Medications and Fat Loss;
  • 9 Favorite Keto Recipes;
  • 6 of the Most Popular Fat Loss Biohacks; and
  • Over 20 Scientific References and a multitude of great Website References you can check out.

$24.99

PRINT

  • What Keto is;
  • Benefits of Going Keto;
  • Common Keto Questions;
  • Common Keto Myths;
  • Changing your Mindset;
  • Optimising Your Sleep;
  • Reducing Your Stress;
  • Being Prepared for going Keto;
  • Improving Gut Health and Balancing Gut Flora;
  • All things Nutrition;
  • All things Fitness;
  • 10 Weight Related Medical Conditions A Ketogenic Diet Can Help;
  • Medications and Fat Loss;
  • 9 Favorite Keto Recipes;
  • 6 of the Most Popular Fat Loss Biohacks; and
  • Over 20 Scientific References and a multitude of great Website References you can check out.