At this week’s group meeting, the team discussed the effects of “dirty” & “lazy” keto products on appetite and how & when to use them.

Main topics discussed at the meeting:

  • The benefits of using a CGM to monitor the effects of foods, sleep, stress, and exercise on your glucose levels.
  • How using keto treats to replace what you can’t restrict is a great strategy over giving in to higher carb versions.
  • The effects of natural and artificial sweeteners on insulin, blood glucose, and appetite.
  • When does dirty keto need to be reevaluated?


Main Suggestions:

  • The team discussed how using keto products in situations where you would otherwise go for unhealthy foods keeps the blood sugar stable and doesn’t ruin your ketone levels.
  • The group also talked about reevaluating and cutting these products back or out when they start interfering with goals and stalling weight loss.
  • We discussed our personal experiences on how dirty keto fit into our journeys and how they served different purposes in the beginning, middle and current times.
  • We talked about how sleep, stress, boredom affect our cravings and hunger and cause us to seek out these rewarding foods and, in those situations, we need to ask ourselves what’s the best we can do.
  • We reiterated that these are not weight loss foods but can keep you on track toward your goals instead of having a set back by going off track.


Other Considerations:

  • Keto products affect people differently, some handle them just fine but some it can cause cravings, increased appetite, blood sugar spikes, gastric distress, and trouble moderating leading to increased consumption.
  • CGMs are very useful tools in seeing how specific foods affect your glucose levels helping you see if they are a problem or not, you can also detect problem times and situations which is helpful in defense preparation.
  • Be mindful of your problem foods, times, and situations and hove yourself an out.
  • The keto cereals and bars are great options for diabetics and kids over the regular versions.
  • For most of us eating these products often is playing with fire and can sometimes lead to overconsumption or a slip-up.

Learn more about the Group Coaching program.

Article by Brian Wiley

Brian Wiley is a Certified Health Coach who struggled to lose weight for most of his life. He attempted most of the mainstream approaches, along with the standard advice to “eat, less move more.” This advice resulted in minimal short-term success, or no success at all. Brian then adopted a low-carb lifestyle in 2009, and succeeded in losing 100 pounds. He has maintained that weight loss ever since using a low-carb ketogenic IF lifestyle. "I see people every day, both in real life and on social media, struggling, going through the same cycles of unsuccessful dieting like I did. I want to serve as an example that this approach can be successful, is not a fad, and is a healthy long-term lifestyle solution." Brian is also an ACE certified personal trainer.