• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy greens – spinach, kale, etc.
• Above ground vegetables – broccoli, cauliflower, etc.
• High fat dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be

• Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
• Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.
• Stop worrying about fat. Fat is the primary source of energy on keto.
• Try drinking a gallon of water a day.
• Stop snacking.
• Start fasting. Fasting can be a great tool to boost ketone levels consistently throughout the day.
• Add exercise in.

• Increased urination. Keto is a natural diuretic, so you have to go to the bathroom more.
• Dry mouth. The increased urination leads to dry mouth and increased thirst.
• Bad breath. Acetone is a ketone body that partially excretes in our breath. It’s usually temporary and goes away long term.
• Reduced hunger & increased energy. Usually, after you get past the “keto flu,” you’ll experience a much lower hunger level and a “clear” or energized mental state.

This is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.

• Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does.
• Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.
• Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.

Is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it.

When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.

• Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.
• Constipation. The most common cause of constipation is dehydration.
• Heart palpitations. When transitioning to keto, you may notice that your heart is beating both faster and harder.
• Reduced physical performance. You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat