A Beginner’s Guide to Keto

What is Keto?

Keto is short for ketosis, which is a metabolic state where cellular energy is derived from ketones in the bloodstream. Ketones are released when the body is metabolizing fat. This process is called ketogenesis.

Contrast this with glycolysis, which is the “normal” metabolic process for converting sugars into glucose, which is transported to cells via the bloodstream.

What is the Keto Lifestyle?

The Keto Lifestyle is a term we coined to convey the idea that you don't just “do keto.” Rather, you experience it and it becomes a major part of your lifestyle, where you become healthier, lose excess body fat, have more energy, and feel like a million bucks.

What are the benefits of a keto diet?

There are numerous benefits to enjoying the keto lifestyle. The most obvious ones are:

• You lose weight
• You look & feel better
• You are more sharply focused
• You have better mental acuity
• You experience little to no hunger
• Binge eating is a thing of the past
• You actually save money on food

Some less obvious benefits to a keto lifestyle are:

• You can reverse Type II diabetes
• You may experience less insulin sensitivity (no more mood swings)
• You can reduce your frequency and strength of seizures if you are prone to them
• Your triglyceride levels can decline
• Your “good cholesterol” levels can climb
• Your “bad cholesterol” levels can drop
• Your blood pressure can drop
• You may reduce your risk of metabolic syndrome
• Symptoms of Alzheimer's and Parkinson's can improve

Read more about the benefits of following a keto diet here.

Are there any side effects to a ketogenic diet?

Yes! The first week or two being on a keto diet, you may get what we call the “keto flu.” You feel like you have the flu. You will adapt and overcome. Once your body gets into ketosis for about a week, all of your “flu” symptoms will disappear and all the benefits of living the keto lifestyle will begin accruing for you.

IMPORTANT: If you are a diabetic on insulin, you may not want to try keto. Please consult your doctor before you begin any diet or exercise plan.

Learn more keto side effects here.

How do I get in ketosis?

The keto diet is essentially very high fat, moderate protein, and very low carb. You will not get into ketosis until your body begins creating ketones and it won't do that if you have glucose coursing through your veins. The idea is that your macros follow the following proportions:

• Fat – 75 to 80 percent of your caloric intake
• Protein – 15 to 20 percent of your caloric intake
• Carbohydrates – 5 percent of your caloric intake

IMPORTANT: I don't care what diet or exercise plan you're on. If you don't create a “caloric deficit,” you WILL NOT lose weight. It's impossible. (You can lose body fat on a caloric surplus, but it's very difficult.)

This is why I think it's important to get yourself in ketosis using a two-pronged approach. Both ways work by themselves, but together, they're dynamite.

• Keto diet
• Intermittent fasting, or IF

As explained above, a keto diet requires a high-fat diet with very little carbs (between 0 and 50, max with 20 grams the sweet spot for most people). That alone will get you into ketosis within 3-5 days.

Intermittent fasting is fasting from, say, 8pm until 12pm the following day. IF alone will get you into ketosis in 4-5 days. Plus, it really helps get you in that caloric deficit because you essentially skip breakfast, cutting out roughly one-third of your calories right off the bat. Don't worry, in that 8-hour period, you will make up a little of that deficit. You will not feel like you're starving.

Together, IF and keto will get you into ketosis in just a couple days.

Want to learn 8 ways to get into ketosis in just a few days? Click here.

How do I know I'm in ketosis?

There are two primary ways to know you're in ketosis:

1. Direct testing
2. Indirect signals

You can test your breath, urine, or blood. You purchase a test unit with keto test strips. It's that simple. Follow the manufacturer's instructions. You will get very reliable results. This way is the best but it obviously comes with a cost.

The indirect way uses signals to tell you whether you're in ketosis. Some signals are:

• Bad breath
• Lost weight (that's probably WHY you're doing keto in the first place)
• Loss of appetite
• Increased focus
• Increased energy
• Short-term fatigue
• Performance decreases
• Digestive issues like constipation and/or diarrhea
• Insomnia

The vast majority of these “side effects” or signals that you are in ketosis are short-lived. You will adapt. For example, you may experience “keto flu” at first. You may feel lethargic and light-headed (dizzy, even), have some headaches, and be hungry.

This is normal. It can take 2 weeks, give or take a few days, to adapt to a keto diet. Once you do, the “bad” signals will vanish. Trust me on this.

More on ketosis here.

What foods should I eat?

This is the fun part! Most of us like eating and when we hear “diet” we run for the hills. No need. The keto diet is pretty easy, once you get past the carb cravings (don't worry, it doesn't take long).

• Eggs
• Dairy like milk and cheese
• Bacon!
• Meats of all kinds
• Fish (lots of “good fats,” Omega-3s)
• Avocados
• Nuts (macadamia nuts are best, but walnuts, cashews, pecans, almonds are all good)
• Green, leafy vegetables
• Any veggies with color, really
• Butter
• Olive oil
• Above all else – plenty of water!

What foods should I avoid?

Oh, the “bad list.” Foods to avoid on a keto diet:

• Sodas and juices
• Alcoholic beverages
• Bread
• Pasta
• Potatoes (though at only 90 calories, can be a good source of energy for a pre-workout plus you can add BUTTER!)
• Rice
• Beans
• Packaged snacks
• Junk food of any kind
• Moderate fruit intake

Types of ketosis

There are 4 types of keto diet programs:

1. The standard ketogenic diet (SKD)
2. High protein ketogenic diet (HPKD)
3. Cyclical ketogenic diet (CKD)
4. Targeted ketogenic diet (TKD)

What meal plans should I follow?

Check out our meal plans here (coming soon).

Do you have any keto recipes?

Yes, of course! Check our recipes here (coming soon).

I have questions. Do you have answers?

Take a look at our Frequently Asked Questions page here (coming soon).