Physical Performance

• 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.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your ...

• 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...

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.

• 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....

• 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...

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

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...

• 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...

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