• Weight loss.
• Keto naturally lowers blood sugar levels due to the type of foods you eat.
• Mental focus: Ketones are a great source of fuel for the brain.
• Increased energy & normalized hunger: Fats a...

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

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

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.

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 ca...

• 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.

• 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 ma...

• 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.
• C...

• 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 excr...

• 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....