Welcome to your ketogenic lifestyle hub.

Discover delicious recipes and valuable resources to help you lose weight and live a thriving keto lifestyle.

What I Offer

30-Minute Free

If you’re curious whether a keto diet could be the right solution for you, schedule a free 30-minute consultation with me. During this session, we’ll discuss your challenges, address your concerns, and explore whether a low-carb diet like keto aligns with your health goals and lifestyle. This consultation is completely free, with no obligation or pressure to continue.

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Coaching

Coaching is a highly personalized approach to keto nutrition. Whether you want to lose a few kilos or your situation is more complex—like being diagnosed with pre-diabetes or insulin resistance—one-on-one coaching provides the support and guidance you need. In cases like these, you don’t have the luxury of trial and error; you need a nutritionist who understands the nuances of keto and can guide you with a clear, effective plan to get your health back on track quickly.

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Personalized Meal Plans

Unlike coaching, personalized meal plans are a practical, one-time solution to make keto easy and accessible. Whether you’re new to keto or simply need a plan that fits your lifestyle, this service offers a simple yet effective way to take control of your weekly meals.

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Hey! I'm Chan!

I started Leanfitketo in 2015 after following conventional diet wisdom for years. Eating low fat left me feeling irritable and hangry all the time. What I used to do was just not working as effectively as I got older.

You've probably heard the advice, "eat less and train more" and know that it's not working for you either.

Leanfitketo is my online home where you can find delicious keto and low-carb friendly recipes, helpful resources, and guides so that you can be inspired and motivated with your weight loss journey, and learn about the long term health benefits of a high-fat, low-carb keto diet.

Annelie

I found Chantal on Instagram and had the first consultation with her. For the first time, I understood keto. She explained everything and was easy to follow. Her videos each week were very informative. She adjusted my meal plans when I didn’t know how I would fit it in my busy schedule and look at foods that will fit into my life. After my six-week program, I was living the keto lifestyle never looking back. My results from the endocrinologist after 6 weeks changed and even the doctor was amazed by the drastic improvements. My blood sugar levels normalized and all the other results. Working with Chantal changed my life and health and would recommend it to anyone who wants to change their health for the better.

#ketocommunitysouthafrica #ketolifestylesouthafrica #lowcarbsouthafrica

Don't let one bad day or one bad meal derail your progress. Keep your eyes on the prize and remember why you started. You got this!

#nevergiveup #healthyeating

It's not about being perfect, it's about making better choices every day. Keep moving forward and don't give up on yourself!

#progressnotperfection #fitnessmotivationdaily #justdontstop #keepgoing

A new week is a new opportunity to become the best version of yourself. Make it count!

#sundaymotivation #newweeknewgoals

Make a grocery list before you go shopping. This will help you stick to your meal plan and avoid impulse buys.

I've been using this handy little app @Bring! Find it in the app store.

Also, remember to do your shopping before Monday 🙄

##bringgroceryshoppingtoanewlevel #bringgroceryshoppingapp
#groceryshopping #mealprep #ketocommunitysouthafrica

Surround yourself with positive people who support your healthy lifestyle goals. Together, you can motivate each other to be the best versions of yourselves.

#accountability #supportotherwomen #women #teamwork #healthyliving #fitnessbuddies

Keep your favorite recipes in one place for easy access. This will help you plan your meals quickly a#easymealplanning

#organization #easymealplanning #mealplanningsavestimeandmoney #ketosouthafrica

Eating healthy isn't about restricting yourself, it's about nourishing your body.

#foodchoices #ketolifestyle #healthandwellbeingtips #ketocommunitysouthafrica #healthyeatingketo #healthyeating #healthyalternatives

Often times we think we have to make a lot of changes at once when we want to improve our health or lose weight, but it all starts with one small step and one small thing that you change.

What one small thing can you do this week to set yourself up for success?

#theonething #healthandwellbeingtips #ketoinspire #nevergiveup #priorities #healthyhabitformation #foodchoices #healthyfoodchoices #ketolifestyle

Don’t forget to take care of yourself. Make sure you’re eating healthy and taking time to relax and unwind.

How about this healthy keto-friendly pancakes/flapjacks to go with your Sunday?

https://leanfitketo.com/keto-cream-cheese-pancakes/

#ketolife #ketocommunitysouthafrica #ketofriendlyrusks #healthyeatingketo #ketodietsouthafrica #lowcarboptions #ketodietmotivation #feelingcapable #healthandwellbeingtips

Start your weekend off with a workout! Exercise not only keeps you physically fit but also helps to reduce stress and boost your mood.

Don’t let the cravings get the best of you. Find healthier alternatives to your favorite snacks.

A healthy alternative to bread? We Love Low Carb
A healthy alternative to chocolates? De Villiers Chocolate
A healthy alternative to pasta? @trulyTrulyGood
A healthy alternative to rusks and cookies? @Gracious Bakers

Share more of your favourite healthy alternatives!

#healthyketoalternatives #healthyeatingketo #ketodietsouthafrica
#ketocommunitysouthafrica #lowcarboptions #l#lowcarbalternative #ketofirendlychocolates #ketofriendlyrusks #ketofriendlypasta

Decide what you want, and decide what you are willing to exchange for it. Establish your priorities and go to work. HL Hunt.

#priorities #newyearsresolutions #healthyeating # nevertolatetoquit #nevergiveup #ketocommunitysa #ketodietmotivation #ketomealplanideas

What meaningful habits have you cultivated so far in 2023?

#healthyhabitformation #healthandwellbeingtips #healthysleepinghabits #howtocreatenewhabits #newhabitsthatstick #healthymindhealthyhabits

It's still very common for people to think you have to follow a ketogenic diet to drink exogenous ketones. You don't. You can still experience the benefits of exogenous ketones even though you don't follow a keto diet.

Exogenous ketones can help:
-Increase your energy levels.
-Increase your cognitive performance.
-Increase your athletic performance.
Suppress your appetite to help with faster weight loss.

Why not include this keto frittata with bacon and fresh spinach in your week's meal planning?

https://leanfitketo.com/keto-frittata-with-fresh-spinach/#recipe

Smoothies are another great way to ensure that you're getting all of your macros in on a keto diet. It's also a pleasant alternative to a heavy meal.

One of my favorite smoothies is the Blueberry smoothie on my website.

https://leanfitketo.com/blueberry-smoothie-dairy-free-vegetarian/

The majority of your calories on a ketogenic diet should come from healthy fats. Adding oils to your cooking from sources such as olive oil, coconut oil, avocado oil, butter, ghee, as well as dairy products, grass-fed meats, and nuts can help you achieve the high calories from fats. It is important to choose healthy fats that are high in monounsaturated and polyunsaturated fatty acids, as these are the healthiest types of fats. It's also important to remember that fats are calorie dense so you should be careful not to overdo it.

Ham and egg cups recipe on my website

https://leanfitketo.com/ham-and-egg-cups/

When planning your weekly meals, a website like Diet Doctor is a great website for inspiration for keto recipes.

Check out these tuna recipes. https://www.dietdoctor.com/search?s=tuna

Canned tuna should be a pantry staple. It's really a quick and convenient way to put a meal together. What I've realized lately is it can be especially handy when we have load-shedding.

Hubby says this one is the best cake he's ever had. 🤫 He says it every time 🤣

Recipe by @fooddreamer
https://alldayidreamaboutfood.com/keto-coffee-cake/#recipe

#walnutcake #ketocakerecipe

I will confess, not every meal is an extravagant one. I don't think in any diet it is. Even after following a ketogenic diet for 7 years I don't find it restrictive by any means.

#ketogeniclifestylechange #ketodietrecipes #ketoideas #healthyketorecipes #ketoideas

Almond flour flapjacks
Find the recipe on the blog or link in bio (for now)

#almondflourflapjacks #dirtyketo #sugarfreesyrup #lowcarbdessertrecipes

There's no time more appropriate to say thank you for allowing me to serve you this year... Happy Holidays!

#christmas2022

Some healthy and some semi-healthy truffles for Christmas 🌲

The coconut truffles are made with dessicated coconut and coconut milk. Most recipes call for condense milk, but that's obv not Keto friendly... But... Thankfully condense milk is super easy to make. Simply use a can of coconut milk and ad sweetener or sugar free maple syrup. Simmer on stove top for a while and voila. All the yummy and none of the blood sugar spikes! 😜

#christmastruffles #christmasevefun #christmasevebaking #lowcarbtruffles #coconuttruffles

I haven't been in the kitchen as much the last couple of months due to my Achilles tendon rupture. It's difficult to hold and carry things if you have two crutches in your hands. 🙈 But as I'm looking for a pecan nut pie recipe, (Pinterest is my go-to) I realised I have a delicious pecan nut pie recipe on my blog and then I came across this post I wrote last year. There's some really good tips in there for navigating the Christmas season's temptations.

Link in bio.

What are you all making for Christmas desserts and treats? Something quick and easy or some show stoppers?

Brands such as @bantingblvd
@carbsmartsa
and @dvchocolate make it oh so easy to make healthy desserts. I'll be doing some chocolate truffles, the pecan nut pie, a tiramisu and mocktails this year 🎉

#ketochristmas2022
#ketolowcarblifw
#sugarfreedessert
#lowcarblivingforlife
#christmas2022
#ketochristmasrecipes
#ketodesserts

Here's a lovely side idea for Christmas. #baconwrappedasparagus🥓

It's super easy to make.

1) Simply choose how much bacon and asparagus you need.
2) I like to make mine in the oven but this time I'm going to try the airfryer.
3) Wrap the asparagus with bacon. Pssst, you could use less bacon, but who really wants to skimp on bacon 😜
4) Season with salt and pepper.
5) Bake in the oven for 12 to 14 minutes.
6) Drizzle with lemon juice and serve.👌

#baconrecipes #ketorecipes #ketosides #asparagus #christmassidedishes #lowbarbchristmas

Holidays are a bit more relaxed and then we like to enjoy a cup of coffee with rusks early morning. This seedrusk premix from @mojome.lchf is 100% Keto friendly and so delicious 😻

I used my Kambrook fruit dryer (bought at @clicks) to dry the rusks in.👍

#lowcarbrusks #seededrusks #koffieenbeskuitopdiestoep #ketolife #lowcarbliving #ketocommunitysouthafrica #coffee

This recipe by @sugarfree_londoner uses an alternative sweetener called Boca, but she also mentions that you can use erythritol. We don't have Boca but we do get erythritol. Just be sure to use a good quality erythritol and it would be helpful to powder it too to prevent a grainy texture. I powder my erythritol in the coffee grinder.

Find the recipe on her website. It's super easy to make and only uses a few ingredients.

https://sugarfreelondoner.com/sugar-free-peanut-brittle-keto/

Recipe and 📷 credit by @sugarfree_londoner

#peanutbrittle #lowcarbsnack #ketosnacks
#ketosweets #ketofriendlysnacks #ketopeanutbrittle

EASY KETO CHOCOLATE PEANUT BUTTER FRIDGE CHEESECAKE

This is such an easy recipe to whip up. 👌

- 6 oz Cream Cheese
- 130 grams De Villiers Chocolates
- 1/3 cup Peanut Butter (sugar free)
- 1.3 cups Heavy Whipping Cream
- 1 tsp Vanilla Extract

Mix the cream cheese and heavy cream until smooth.
On the stovetop, in a double boiler, melt the chocolate and peanut butter.
When mixed, slowly add to the cream cheese mixture.
Dish into individual ramekins or glass container of your choice and refrigerate for one to two hours.
Enjoy!

Screenshot the recipe ✅

#moodandfood😒

Sometimes you can cut yourself a little slack but do do a little work and figure out what triggers you and find other means (other than stuffing your face) to cope if you constantly eat crap.

💡 How about exercise!!! Exercises can lift your mood.

Right now with my injury, some days I feel so sorry for myself... this peanut butter and honey, toasted, with banana, on low carb bread makes me feel better. 😹 Yea yea, I hear the naysayers... 📢 "It's not Keto"... It's still low carb.... AND THAT'S OKAY BECAUSE I'VE BEEN DOING KETO STRAIGHT FOR 7 YEARS.

#keepitreal✌️ #lowcarbsandwich #peanutbutterandhoneysandwich

This was dinner...

🤣 ➡️ Swipe for actual picture.

Some zucchini, eggs and cheese. It was kind of the same as the ratatouille with baked eggs on my website. Which by the way is a super delicious recipe. 🔎 In the search function of you want to look it up.

https://leanfitketo.com/ratatouille-with-eggs/

#loadsheddingvibes #ketocoachsouthafrica
#onepancooking #ketovegrecipes
#lowcarbonepancooking
#lowcarbratatouille

One thing I've learnt when baking with almond flour is the cookies must stand for a little while after baking. They do crisp up, but don't really get super crunchy.

I bought a fruit dehydrator a few years ago and place the cookies in it overnight to make it crispy. 😜 Mine is a Kambrook (bought it at @clicks).

#ketochocolatechipcookies #ketotipsandtrickswithchan #ketocoachsouthafrica #ketosouthafrica #ketodesserts #ketocookies

I'll be honest... I'm not the biggest cauliflower fan 🙈 but I do enjoy cauliflower stir-fry rice for breakfast.

I would usually use leftover golden cauliflower rice (recipe on my website), add it to the pan over medium heat, add two eggs and start whisking it.. it's almost like a egg noodle stir-fry 😋

https://leanfitketo.com/golden-cauliflower-rice/

#ketocauliflowerrice #goldencauliflowerrecipe #ketotipsandtrickswithchan #ketofriendlyrecipes #ketosouthafrica #ketodietrecipeideas #southafricaketo

It's a huge misconception that people think you have to gorge on fats to do Keto the right way.

✅✅✅✅

The truth is you actually have to start tapering your fat intake once you become fat adapted and the standard Keto ratios of 75% applies for when keto is used in a therapeutic application... Not to lose weight. 😮

#ketoforweightloss
#ketocoachsouthafrica
#ketogeniclifestylechange #fatadapted

Duck fat is another alternative source of fat we can use on Keto. I sometimes enjoy using it as an alternative to butter when sauteing vegetables. It's richer than butter and gives a unique flavour to food.

Most often people only think we can use butter, olive oil, and coconut oil.

What other days do you enjoy incorporating into your Keto lifestyle?

#duckfatonketo #ketofats #ketotips #duckfat

The perfect addition to a braai! 🍖🫒

Rosemary and olive focaccia.

Find the recipe on my website 🔍 https://leanfitketo.com/keto-olive-rosemary-focaccia/

#ketofocaccia #lowcarbfoccacia #olivefoccacia #sundaybraaiday #ketobreadideas

Vegetarian bolognese 😻 served with @trulygood_food butternut noodles.

There are about five different low carb noodle and pasta options for us.

@trulygoodfood butternut noodles and the cauli & turnip noodles (Dischem)
Zero calorie noodles (Dischem)
@gracious_bakers pasta
@woolworths_sa zucchini noodles

Find the recipe in the search function on my website.

🌐👇🌐👇🌐👇🌐👇
https://leanfitketo.com/keto-bolognese-vegetarian/

#lowcarbpasta #lowcarbnolognese #lowcarbnoodles #bolognese #lowcarbspagetti

When we hear someone old passed away, it's a common response to say; "they lived a good life". In my mind 80+ years is good. If it's 60 or younger my response is usually "it was too soon". Many people feel that if they can just grow old without ending up with a disease like Alzheimer's or shitting themselves it would be good enough.

@momentumza has a campaign about the kids being born now will live to be 200 years old.... 🤯 what the heck will that look like?!

99% of clients who sit in my office for the first time ask me if they have to exercise when they do Keto. 🤔

That's the wrong question...

This quote is from @ikigaibook.

What does your #stayingactive look like? Perhaps it's running to the fridge? 😂😜

#ikigai #life #stayactive #growingoldgracefully #lifeexpectancy #keepingfit

What are your plans for the long weekend? 🍞 #braaibroodjiesislekker

I bought the @welovelowcarbsa
Large loaf at @jacksons_real_food_market
In Kyalami Corner today but it's also available at many stores throughout @southafrica or buy online and freeze it.

#foryourentertainment #lowcarbbread #longweekendbbqtime #lowcarblivingforlife #breadalternative

✈️✈️✈️ What do you eat when you are traveling? As someone who follows a low carb lifestyle you must understand that your options are limited and you won't be catered to, not in the airport and not on the flight. You must be prepared for that. Convenient stores, airports and meals served 30 000 + feet in the air rely on shelf life, food that doesn't go off easily.

🤔🤔🤔

I think you have two options, you must fast or take your own food. There will probably always be biltong, droewors or nuts, but what if there isn't. Your best bet is probably fasting if you have done it before and feel comfortable fasting. I see this over and over again, traveling, being out of your own environment, socials, these are the situations we find ourselves in where we get tripped-up and the diet goes for a ball of 💩. Learn how to navigate these situations and don't leave it to chance.

I have a snack list (free download) on my website you can go check out if you know you'll be traveling soon. 😉

Swipe ➡️ (sorry for the bad quality pic, but this is a snack pot I got at @vidacafe @ortambo in JHB recently. 🥚🥚🥚

✅Two hard boiled eggs
✅Cheese
✅Cherry tomatoes

#lowcarbforlife✌️
#travelingonketo #lowcarbsnackoptions #ketosnackideas

Is it Sunday's that @woolies has the rotisserie chicken special?

Here's a super easy recipe for that. 👌

Clickable link in bio or search function on my website.

https://leanfitketo.com/keto-chicken-broccoli-casserole/

#ketomealplanideas #ketochickenrecipe #lowcarbdinners #easychickenrecipes #chickenbroccoliketorecipe

From @jacksons_real_food_market in Kyalami Corner, Johannesburg to @supersparsedgefield in the Western Cape! We surely love @welovelowcarbsa 😂😂😂

This is my camera roll of the last three weeks. I've been on a bit of a bread binge 😳 from the looks of it.

We had breakfast at Jackson's and I bought some items to take with me to the @knysnaforestmarathon. Turns out wasn't even necessary as the Superstar in Sedgefield has a huge variety of We love low carb items! 🙏

The hot cross buns are 🔥

I also make this blueberry jam (2-3 cups blueberries (fresh or frozen), cook on low heat, add erythritol to sweeten. Sprinkle 1/4 tsp xanthum gum over and let it dissolve. Sir or blend. 😋

#whosaysketoisboring #wereallylovewelovelowcarb #lowcarbbread #lowcarb

One of the top concerns (read myths) about a high fat diet is that it will raise your cholesterol. And every now and again media is flooded with articles driving the agenda that saturated fat (eggs, coconut oil in particular) will give you a heart attack. 🙄

It's not true. If you are interested in the topic you can read more about it on my website on the blog post I wrote with links to RESEARCH.

🔍 "Cholesterol" in the search function or follow the link in my bio.

https://leanfitketo.com/cholesterol-and-keto/

#highfatlife #cholestrolmyth #dontblamethebutterforwhatthebreaddid #ketocholestrol #ketonutritionist

🌶️🔥 Spicy fish tacos made with #cheddarcheesetacoshells 🌶️🔥

#tacotuesday
#lowcarbtacos
#ketomealideas
#ketorecipes
#ketotipsandtricks

Keto tips and hacks to stay on track ✅

#ketotipsandtricks #ketogenicweightlosstips #ketolifestyleforlife #ketocoachsouthafrica #newtoketolife #ketolifetips #makeketoeasy

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@leanfitketo

Welcome to your ketogenic lifestyle hub.

What I Offer

30-Minute Free

Coaching

Personalized Meal Plans

Get monthly resources in your inbox

Each month, I send out an exclusive downloadable resource, such as a recipe, meal plan, or a cheat sheet, available only to my community. This is an exciting way you can implement new and practical lifestyle and nutrition habits with unique content crafted just for you.

Hey! I'm Chan!

Follow us on Instagram

Welcome to your ketogenic lifestyle hub.

What I Offer

30-Minute Free

Coaching

Personalized Meal Plans

Get monthly resources in your inbox

Each month, I send out an exclusive downloadable resource, such as a recipe, meal plan, or a cheat sheet, available only to my community. This is an exciting way you can implement new and practical lifestyle and nutrition habits with unique content crafted just for you.

Hey! I'm Chan!

​

Follow us on Instagram