More than a diet, it's a lifestyle!

Test, Don't Guess

Unlike many diets, there’s no middle ground with the ketogenic diet. You’re either in ketosis…or you’re not! The biggest determinant of ketosis is how many carbohydrates you eat each day, which can vary from person to person. Fortunately, testing takes the guesswork out of the process.

How to Test

When to Test Your Ketones & Glucose

What Should Your Ketone Levels Be?

What Should Your Glucose Levels Be?

Know Your Macros and Keto Basics

Protein, carbohydrates, and fat make up your macronutrients, or macros for short, and are the basic building blocks of your diet. The biggest difference between the ketogenic diet and other diets is that it contains very few carbohydrates, which allows your body to increase fat-burning and achieve a state of nutritional ketosis.

In most cases, the proper macro ratio starting out on keto is around 20% of calories from protein, 5% or fewer of calories from carbs, and at least 75% of calories from healthy fats. But goals and other individual differences can sometimes affect your overall caloric and protein needs, so it’s worth experimenting to find what works best for your body.

As you transition into ketosis you may experience side effects, almost always short term. But you can learn ways to avoid them.

What are Macros & How Do I Calculate Them?

What’s the Difference Between Total Carbs & Net Carbs?

What are the Symptoms of The Keto Flu & How Do You Avoid Them?

What is Fat Adapted & How Long Does it Take to Get Fat Adapted?

Consider Intermittent Fasting

Intermittent fasting (IF) can enhance your results and accelerate your progress, but it’s not for everyone. Speak to your physician or healthcare provider before you try fasting if you’ve got a medical condition, take prescription medication, or are otherwise unsure whether fasting may be a good idea in your situation.

What Is Intermittent Fasting & Should I Do It?

Biohacking Your Keto Diet: 5 Strategies For Enhanced Ketosis

Intermittent Fasting & the Keto Diet

Fasting & Autophagy (the body’s way of cleansing cells)

Keto-Friendly Foods & Recipes

Knowing what to eat is essential to staying in ketosis while also enjoying a delicious variety of foods. Cleaning out your pantry of high-carb and processed foods and replacing them with low-carb and whole foods will help you achieve your goals faster. Here we guide you on what to stock in your pantry and what makes good substitutes for familiar, but high carb foods. Once you have the ingredients you need, go to our recipes section and pick from hundreds of delicious, keto-friendly meals, snacks, and desserts. You’ll find that you can not only eat well, but you can eat an incredible variety of foods!

What Do I Eat on the Keto Diet? What Foods Can I Have?

What Are the Best Sugar Substitutes for a Low-Carb, Ketogenic Diet?

What Vegetables Can I Eat on a Keto or Low Carb Diet?

The Best Butters and Oils for the Keto Diet & What You Should Not Use

Add Exercise to the Mix

Even though the ketogenic diet is highly effective for fat loss and wellness, regular exercise is still extremely important to get the most benefits and best long-term results from your low-carb lifestyle. For anyone new to keto, incorporating physical activity early on is an excellent way to increase ketone production and achieve ketosis faster. For the best overall results, try a combination of strength (resistance) training and endurance or aerobic exercise.

What You Need to Know About Exercise on the Keto Diet

What Type of Exercise Helps You Create Ketones Faster?

What to Eat Before & After a Workout on a Keto Diet

Learn more about Keto and Health Conditions

The ketogenic diet is exceptionally effective for everyone, but also has unique therapeutic benefits when it comes to weight loss and treating medical conditions ranging from diabetes and cardiovascular disease to neurological issues and cancer.

Browse the matrix below to discover how a low-carb lifestyle could be the key to achieving better medical outcomes and a higher quality of life.

Weight Loss

Heart Health

Cancer

Neurological

Diabetes

Women's Health

Men's Health

Fitness