NEW TO KETO?

Make sure you get the low down with our guide to keto.
Mythbusting: Training On a Keto Diet

Mythbusting: Training On a Keto Diet

There’s a number of myths, misconceptions, and misinformation floating around that are confusing a lot of people about the ketogenic diet. They're proposing ideas like "carbs are absolutely necessary to build muscle" and "The ketogenic diet hurts exercise performance" that take a small finding and exaggerate its meaning.With all of the conflicting information about these topics, it is easy to become discouraged and think that you can't get the health benefits of keto without losing muscle ...

Visually Estimating Body Fat Percentage

Visually Estimating Body Fat Percentage

Everyone has different body fat distribution, so I tried to find a few pictures of different people between each range. The amount of lean muscle that you have plays a huge role in determining how you will look. Someone with more muscle can look as though they have a higher body fat percentage when muscle separation isn’t clear.The amount of veins that can be saw over the body is known as vascularity and this will decrease as body fat increases. Muscle definition is the same way – typically ...

Macronutrients and the Ketogenic Diet

Macronutrients and the Ketogenic Diet

The three main macronutrients that are relatable to a keto diet are fats, proteins, and carbohydrates. All three of these nutrients have different effects on ketosis because of how our body digests and metabolizes them.Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released in the conversion of triglycerides into usable energy. Proteins are roughly ~46% ketogenic and 58% anti-ketogenic since insulin levels usually rise in response to the ...

Keto Calculator

Keto Calculator

Starting on a ketogenic diet? Let's calculate how much you should eat. We use the information you put in to create an accurate keto nutrition profile for you.How do I use your calculator to get my macros?Why do you need my gender/age/height/weight?Why do you need my body fat percentage?Why do you need to know my activity level?What is a deficit/surplus?Why should I eat so few carbs?How much protein should I be eating?I'm not sure about my macros, are they ...

Cyclical Ketogenic Diet: An In-depth Look

Cyclical Ketogenic Diet: An In-depth Look

To follow a ketogenic diet properly, you must restrict daily carbohydrates to around 20-30g of net carbs. This simple rule should be followed by everyone who is on a ketogenic diet, but there is one exception — athletes.By "athletes" I mean anyone who is doing high-intensity type training multiple times a week. During high-intensity exercise, the body relies on glucose for fuel rather than fat.To provide our muscles with the sugar they need to perform high-intensity training, we must ...

Targeted Ketogenic Diet: An In-depth Look

Targeted Ketogenic Diet: An In-depth Look

The Targeted Ketogenic Diet (TKD), simply put, is nothing more than a regular keto diet – with the exception of eating carbs around your workout times. That means any day you exercise, you will be consuming carbohydrates.If your goal is still fat loss, make sure to include the extra calories from the carbs in your calorie total for that day. This means that fewer fats should be consumed on these days.The TKD is meant for people who exercise regularly at high-intensities or for extended ...

The 3 Ketogenic Diets Explained: SKD, CKD & TKD

The 3 Ketogenic Diets Explained: SKD, CKD & TKD

Depending on your goals and activity levels, you may need to experiment with different variations of the ketogenic diet to get the best results.If you train at high-intensities regularly, for example, you may struggle to keep up with your workouts after you start restricting carbs. In this case, it may better for you to use carbs as a tool to boost your performance, and the best way to do this is by using a cyclical ketogenic diet or a targeted ketogenic diet.However, before we find out ...

A Ketogenic Diet and Alcohol: Can they Mix?

A Ketogenic Diet and Alcohol: Can they Mix?

Having a social life on a ketogenic diet is something that many find hard to do. There are carbs pretty much everywhere you look, and that's especially the case when you're in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits – during the fermentation and distillation process that sugar is converted into ethyl alcohol.Drinking liquor can in fact ...

Keto Diet Plan: The Best and Worst Low Carb Sweeteners

Keto Diet Plan: The Best and Worst Low Carb Sweeteners

Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat.Of course, you will have to watch out because most things that say “carb free” actually still ...

First Week: Top 3 Keto Conundrums

First Week: Top 3 Keto Conundrums

The combination of carb restriction and ketosis is what makes the keto diet so effective for so many. The decreased hunger and increase energy levels that most keto dieters experience make it so much easier to eat fewer calories, improve health, and lose weight naturally.Unfortunately, to reap all of the benefits of keto dieting, you may have to experience some unpleasant symptoms as your body adapts to low-carb living. These symptoms typically include mild digestive issues, mental ...