Welcome to the Keto Coach – where the Ketogenic Diet and Coaching meet

The Keto Coach UK Before and after
The Keto Coach UK Before and after

The ketogenic diet is the best way to lose weight and feel great, in my opinion.

It has worked brilliantly for me and in five months I have lost 70lbs, all without feeling hungry once.

If you feel this way of life (because it is a way of life, not a diet) is for you then I hope this site will help you to success too. I’m going to add ideas, recipes, insights and a lot of knowledge here.

If you feel you need one-to-one help with it then I’d be delighted to work with you, as your coach.

Here’s to health, vitality and happiness.

All the best,


Dr Malhotra hits the nail on the head -Again!

Aseem Malhotra has been, and continues to be, a real pain in the mainstream medical behind – in the best possible way for you and me.

This article shows the true benefits that LCHF/Keto can bring. You are likely to find any medication you take for hypertension/T2DM can be reduced or even stopped altogether.

You will, for sure, be healthier and happier by following this lifestyle.

to read the full article click here.


Great tips from Dr Aseem Malhotra

Bariatric surgery as an option for teenagers

In today’s Daily Mail there is an article by an eminent medical practitioner.  In it Professor Russell Viner, president of the Royal College of Paediatrics and Child Health (RCPCH) comes to the conclusion that NHS surgery for overweight teens could be the only way to ‘rescue’ them from the ‘vicious cycle’ of a poor diet and bad health.

One of the causes of obesity
One of the causes of obesity

This article is very thought-provoking but ultimately comes up with what I consider to be a most unhelpful solution. Whilst the ban on junk food he suggests would help in a small way I believe he is misguided in promoting bariatric surgery as the only solution. Bariatric surgery is major surgery and is also a very expensive option, costing between £4k and £15k, depending on the procedure undergone. I cannot believe that the risks of this surgery and its cost can possibly make it a first-line treatment for obesity when low risk alternatives such as eating a ketogenic or #LCHF diet have been shown to make such an amazing difference to people’s weight and fitness. Surely the medical profession has got to try non-invasive techniques before it goes for what might be considered the ‘nuclear’ option. As an example can I recommend this article by Dr Andreas Eenfeld MD? This article describes how Johanna Engström lost 112lbs on a keto diet rather than by undergoing bariatric surgery, which she was scheduled for. The advantages seem numerous – no surgical and post-operative risk, weight lost naturally and healthily, little if any cost to the healthcare system.

It seems very clear that the ketogenic diet is a highly effective means of weight loss that is safe and healthy, as proved beyond doubt by the many thousands of people who have their own success stories, including those whose own doctors have found that their blood tests demonstrate the healthiness of the approach.

I know which approach I would prefer.

Bulletproof coffee is fantastic stuff

I absolutely love the idea of a creamy, foamy, frothy coffee. But if someone had told me a year or so ago that the best version of it would come by cutting a chunk of butter, a big spoon of coconut oil and blending it in coffee I would’ve laughed at them.

But my son got in touch one day to ask if I’d tried Bulletproof coffee (BPC) and had I heard of Dave Asprey? No to both questions. He explained what it was, I mimed a barfing reaction to the thought of it and figured Dave Asprey must be a little loony. Turns out he is actually rather bright and successful and the coffee is awesome.

Dave Asprey calls himself a ‘life hacker’ and he certainly is that. I don’t agree with/fancy doing all he tries (infusing himself with young blood, for example) but that is personal preference rather than any notion of it not doing what he wants it to do.

One of his earliest hacks was to create BPC. Apparently it came about after he was exhausted in the Himalayas and he made a fantastic recovery after drinking tea made with Yak’s butter. He then developed a version that uses cow’s butter and coconut oil. This then developed into a highly specialised version using his own sourced coffee beans and MCT oil (a specific type of oil that is digested quickly in the liver to produce ketones). It then went even more specific, using certain types of MCT oil and other specific ingredients.

My own take on this is that you can get exactly the same quality of experience, far cheaper, by using decent butter, ordinary coconut oil and a good blender. I live in the UK and source my coffee, butter and coconut oil from Aldi. TBH even my blender is from Aldi – what can I say? I like a bargain.

So here is how to make Butter/Coconut coffee

First put some fresh water to boil. I make two large mugs worth of BPC every morning.
Put coffee into a cafetiere to taste (I use two scoops for two mugs)Add butter and coconut oil to the blender (I use about one ounce of butter and about one ounce of coconut oil for the 2 mugs)Add the boiling water.
Blend well for about 30 secs. You will find you have a gorgeous, frothy, foamy coffee.

The perfect bulletproof coffee

This works out as having about 350-400 calories worth of BPC for the two mugs – 100% fat. You’ll probably find you feel incredibly full for hours. I can easily do without food all day after this and the other great thing is that it is fabulously , unashamedly ketogenic.

You will see many articles online that try to complicate things by using specific MCT oils, specific butters from specific cows fed in specific ways, specific coffees from specific countries grown in specific ways. There are lots of interesting discussions around mould, toxins, grass-fed cows (definitely the best for so many reasons, including cow welfare) but if you’re in the EU area you are well protected against coffee moulds and the other issues are not as great. Many consider salt-free Kerrygold butter to be the gold standard. It is delicious but I honestly couldn’t discern any taste difference or effect difference when using Aldi butter.

If you drink BPC let me know how you get on. Whether or not it is the real thing or my generic version I’d love to hear how you get on.

All the best,

Steve – the keto coach UK

The role of coaching in keto.

The bread is for someone else. LOL.

A lot of people think that it is all pointless – diet, exercise, the lot.

Typically, people like me have been dieting for years, even their whole lives. I was a fat kid, fat teenager up to the age of 17 and then slim until I reached my thirties and it all went on again. I reached a peak of 22.5 stones at 6’7″, which was way too much. How did I get that way? How could I let it happen? Why was I so powerless to stop the ever-expanding waistline? I wasn’t a lazy slob – I hit the gym several times a week and really went for it, so I ended up fit-fat. I often thought that I wasn’t eating much more than other people. But still I stayed fat and unhappy about it. So the model that the medical establishment pushes, that I was a lazy glutton was questionable. So, what was going on? If you’re reading this you’ll have a good idea of the answer.

Getting the theory sorted out in your head doesn’t necessarily mean you’re equipped to make the changes you need to. I knew for certain that carbs were having a negative effect on me from early on. But as they were ‘healthy’ I assumed I must be wrong. I could eat carbs all day  – bars of chocolate, bowls of cereal, bread, way beyond feeling full. You’ll know the bad feelings this causes – guilt for one, self-loathing for another and probably a steely determination never to do it again – lol.

So, what changed? In my case, I’ve always loved reading about self-improvement. I eventually decided to do the formal qualifications to become a Life Coach and the short version is I applied the things I learned as a coach to myself. And they worked! To be honest it is a bit strange doing the coaching thing on yourself; after all, you know how to overcome every tactic in your own head. And yet, it worked – 70lbs down in five months without feeling hungry once.

When applied to other people coaching is much more powerful. A good coach will get inside your head, find out your ‘bumps in the road’, what empowers you, what un-empowers you and will work with you to create a way forward. They will listen carefully to what you say but will also question and push so that you will find out many new things about yourself and what makes you YOU.

Coaching is immensely powerful when done properly and will not only release in you many abilities and directions you never thought you had but will let you use many of them in different aspects of your life. Talk about awesome!

A fabulous introductory guide to keto, T2DM and its benefits. Also, why the mainstream is wrong.

Mark’s Daily Apple is a source of awesome knowledge and a GoTo place for all matters nutritional and fitness.

In this article MDA looks at keto and its benefits for people with T2DM. I won’t go into much detail but if you are considering keto for weight loss and/or health this is a great place to start looking into the details of a ketogenic diet.

The article compares and contrasts the keto approach and the ‘traditional’ approach. Keto outperforms ‘traditional’ every time. If you’re worried about long term effects check out the Virta Health Blog post about their recently published One Year followup to a T2DM reversal programme.

Either way it is quite clear now that the science backs up the claims of the ‘keto heretics’ It works.

The importance of Magnesium is being more and more recognised

Low Mg is a major predictor of heart problems.

According to Dr James DiNicolantonio and others the evidence for this has been around a long time, since the 1980s! So why is Mg supplementation not more of a priority for healthcare practitioners?

There are plenty of foods that are good sources of Mg and those relevant to the keto diet are (taken from  the ketodietapp website)

  • Nuts and Seeds. Nuts and seeds are a great source of fats and can contribute a small amount of protein to a low carbohydrate diet. …
  • Dark Leafy Greens. …
  • Fatty Fish. …
  • Dark Chocolate (above 70% cocoa) …
  • Avocado. …
  • Bone Broth. …
  • Mineral Rich Water.

Reversing Type 2 Diabetes with Nutritional Ketosis

Is the keto diet restrictive?

The unbelievably clever people at Virta Health have posted in their blog about using nutritional ketosis to reverse T2DM. This is a point of view that is yet to be fully accepted by the mainstream medical establishment, a real shame too as it seems to have more than enough evidence to support it.

The nearest similar approach to this problem seems to be the work done in Newcastle that uses ultra low calorie diets to reverse T2DM. This would seem to be fantastic news but I am struck by how difficult it would be to ‘live’ on only 600 calories a day. Imagine being told this was it for the next 50 years, or five years or even year. Many people have found that going keto has the same effect but without hunger. Clearly the medical aspects would need to be addressed in people with T2DM who were able to reverse their condition. For example, as Virta point out, what happens to medications? It seems they can largely be reduced or stopped entirely (obviously you would need to consult your doctor about this). A suggested exception (by Virta) is metformin, which, as they point out, can prevent pre-diabetes going on to be full diabetes.

A Comprehensive List of Low Carb Research

“A Comprehensive List of Low Carb Research” is the title of a fantastic blog post from Sarah Hallberg at Virta Health. In it she describes how there is a perception of a paucity of studies into the LCHF lifestyle and then shows how this is an inaccurate perception.

There are 76 studies that have nearly 7000 participants included and the results are supportive of the LCHF lifestyle. It is acknowledged that more work needs to be done but it is clear that LCHF is here to stay, is unlikely to have negative impact on health and is rather more likely to have a good impact.

For full details read the original here.

Broccoli and Stilton Soup

As the cold of Winter continues to be felt there is nothing nicer than a delicious bowl of soup.

Broccoli and Stilton soup is a gloriously silky and tangy soup, perfect for warming your bones after a day out in the country.

I believe in simplicity in pretty much everything and this soup is ridiculously easy to make.

Ingredients (this makes enough for 4 normal people or 2 large meals)
2 large heads of broccoli (include the stems too)
1 onion – chopped into small pieces
1-2 Tablespoons olive oil or a chunk of butter
Enough boiling water to cover the broccoli
Salt and pepper to taste
About 100-150g of blue Stilton cheese, cubed

Heat the oil or butter in a pan then add the onions. Cook until cooked how you like them, Sometimes I go until they are caramelised but I also just soften them sometimes.
Chop the broccoli and add to the pan. Immediately add the boiling water until it just about covers the broccoli. Bring to the boil and simmer with lid on for about 20 minutes. When the pieces of stem are soft use a hand blender to blitz the soup. Add salt and pepper to taste and also the cheese. Blitz again and enjoy.

Broccoli and Stilton soup
Broccoli and Stilton soup