NEW TO KETO?

Make sure you get the low down with our guide to keto.
The Importance of Fats in a Ketogenic Diet

The Importance of Fats in a Ketogenic Diet

There are four main types of fats that we see in everyday life — each one comes with a handful of misconceptions and misinformation that has built up over the years.Saturated fats are typically demonized as the fat that causes heart disease, while vegetable oils usually get a free pass for being healthy. However, the truth is much more nuanced than this. To be optimally healthy, we actually need varying quantities of different types of fats.A Brief Overview of the Four Fats The way ...

Intermittent Fasting on a Keto Diet

Intermittent Fasting on a Keto Diet

Intermittent Fasting, or "IF", is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful.On your ketogenic journey, it's important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you ...

The Best Low Carb Vegetables for Keto

The Best Low Carb Vegetables for Keto

Vegetables are an essential part of a healthy low-carb diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out. Make sure to be careful when eating vegetables as their carb counts do add up quickly.Below you'll find a quick visual guide on the best (and worst) low-carb vegetables for keto. Keep scrolling down to see a complete list of the most commonly consumed vegetables. At the ...

What is the Ketogenic Diet? A Comprehensive Beginner’s Guide

What is the Ketogenic Diet? A Comprehensive Beginner’s Guide

What is a Keto Diet?A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.When you eat something high in carbs, your body will produce glucose and insulin.Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to ...

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 from their digestion and have consequent effects on blood glucose and hormones.Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released in the conversion of triglycerides. Proteins are typically ranked at 45% ketogenic and 58% anti-ketogenic since insulin levels rise from over half ...

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.Your life doesn’t have to revolve around the planning aspect. You can go the easy route and get detailed shopping lists and months of meal plans made for you with The Keto Academy > Or, if you want a different idea of how to get to these macro calculations, you can also see our 30 Day Keto Diet Plan for ideas. We ...

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 ...