Keto Calculator For Beginners

Keto calculators are helpful tools for beginners who are following a ketogenic diet. Rather than relying on the ketones in urine as a gauge of ketones in the body, they use blood tests to gauge the body’s concentration of BHB, the main ketone produced in the body. A healthy BHB concentration ranges between 1.5 and 3 mmol/L.

Perfect Keto

The Perfect Keto Calculator is a powerful tool for anyone who wants to maximize their keto diet. It works by calculating the right amount of macronutrients for your body. It takes a number of factors into account, including your weight, height, activity level, and BMR. You can also adjust the amount of protein, fat, and carbohydrates you should eat for your individual situation.

This program also enables you to figure out the number of calories you need to eat each day to reach your weight loss goals. All you need to do is enter your personal data. The calculator will then calculate how many calories you need each day to stay within your current weight. It takes into account your exercise level and any cheat days you might have.

A keto macro calculator will also help you determine how many grams of protein, fat, and carbohydrate you need each day. This tool is particularly useful if you’re just starting your ketogenic diet. It will show you exactly how many calories you need based on your height and physical activity. Keto calculators also calculate the amount of protein, fat, and calories you need to maintain your ketosis.

It is important to understand your body’s energy needs. You need lots of energy to keep your body functioning. For instance, your brain requires a significant amount of energy for proper thinking. It also needs calories to digest food. If you eat 1900 calories each day, your body will use about 190 calories just to digest your food. Using a keto calculator that calculates calories will help you reach your weight loss goals safely.

The Perfect Keto Calculator is a must-have tool for beginners on the keto diet. It will provide you with the right amounts of protein, fat, and carbohydrates to help you make the most out of your diet. This program will calculate your macronutrient intake automatically, so you won’t have to worry about measuring calories or measuring the protein. A keto calculator will also tell you how much protein you should eat based on your activity level.

Ruled Me

One of the best ways to start a keto diet is to calculate your calorie intake. You can use a keto calculator to determine your daily caloric intake and to plan your weekly meals. These calculators are easy to use and allow you to adjust the parameters to meet your needs. You can even input your goals and exercise level to get personalized results.

Another advantage of using a keto calculator is that it considers each individual’s needs as unique and determines their daily calorie requirements. The tool also calculates the macronutrient breakdown of your diet, including protein, fat, and carbohydrates. Knowing the proportions of each macronutrient is crucial because they can make or break your diet plan.

A good keto calculator will provide a rough estimate of your daily calories based on your weight, activity level, and activity level. You can then input the number of calories and macronutrients you should eat to maintain a healthy weight and to avoid the risk of high blood sugar. You can also use the calculator to check your body fat percentage.

Perfect Keto Sedentary

A keto calculator will give you a recommended amount of protein each day based on your weight and activity level. You will need more protein if you’re an athlete, while someone looking to lose weight will need less. Increasing your protein intake will help you avoid age-related muscle loss, which can be a huge issue on a keto diet. Good sources of protein include meat, fish, eggs, and full-fat dairy products. You can also get protein from seeds.

A good keto calculator will also help you track your macros and calories. Tracking your macronutrient intake can help you stay in ketosis and help you become more aware of the macronutrients in your meals. By understanding what to eat and how much to eat, you can make smarter choices and stay on track with your diet.

If you’re just starting a ketogenic diet, there are several free calculators you can download from the internet. They’re all designed to be user-friendly and very easy to use. Many of them will also allow you to customize your macros based on your day job, workout, and more. You can find these calculators on a number of blogs and websites. Make sure to check out what each one offers!

Keto Diet for Women

Keto Diet for Women

The Keto Diet for Beautiful Women is synonymous with women. Then, what is the definition of beautiful, in your opinion? How can you make a woman look beautiful? 

It cannot be denied that the ideal body weight is the desire of women to look beautiful. Having the ideal weight can make a woman more confident when meeting other people. There are many things you can do to have the ideal body weight. If you are a woman who is overweight or obese, then you can reach your ideal weight by going on a diet. Several types of diets are usually done by women to achieve these desires. 

When doing a diet, women can look not only beautiful but also healthy. When a woman feels that her body is healthy, beauty will indirectly shine—vice versa. When a woman feels that she is not well, she tends to be gloomy, weak, and lacklustre. 

Keto Diet Style | Keto Diet For Beginners

This article will review the keto diet for women starting from the type, how it works, requirements, guidelines, and tips for success on the keto diet, the keto diet for breastfeeding mothers, and keto diet beginners’ mistakes

Keto Diet Style | Keto Diet For Beginners

Types of keto diet

The keto diet is a diet with a low carbohydrate diet but consuming foods with high levels of fat and medium protein. There are various types of keto diets that women can follow. Each type has its own standards. 

a. Standard Ketogenic Diet (SKD)

The first type of keto diet is the standard keto diet. If you are running this type of diet, you have to adjust the menu’s composition you want to eat with 5% carbohydrates, and the rest is 75% fat and 20% protein. Women mostly practice this type of keto diet. 

b. Cyclical Ketogenic Diet (CKD)

Are you a bodybuilder (athlete) or a bodybuilder? This type of diet is suitable for you to do. If you go on a keto diet cycle, in one week, you will go on a standard keto diet for five days, and the rest is used for foods that contain high carbohydrates by 55% -70% as the main course. 

c. Targeted Ketogenic Diet (TKD)

In general, exercise does require extra energy. Therefore, when you are on a diet and want to keep exercising, you should go on a targeted keto diet. This type of diet allows you to add a carbohydrate menu to your workout days. 

d. High Protein Ketogenic Diet

The last type of keto diet is a high protein keto diet. This type of diet is almost the same as the standard keto diet, but your diet’s protein content increases. The composition is 5% carbohydrates, 60% fat, and 35% protein. This high protein keto diet is also commonly done by athletes.  An important thing to know as to how the keto diet works is to eat foods with a low carbohydrate composition compared to fat and protein. Our bodies produce energy from two sources of energy. First, glucose or sugar and the second is fat or ketones. As the name implies, most keto diet uses fat as an energy source, so its composition is much higher than carbohydrates or protein. Also, obesity that you suffer can be reduced by doing a keto diet because the way it works is to reduce carbohydrate reserves in the body. The longer the body begins to adapt to using ketones produced by the liver, breaking down fat content as an energy source. 

Keto Diet Style | Keto Diet For Beginners

Requirements for running the keto diet

Not all women are allowed to do the keto diet even though this type of diet can lose weight without exercising, diabetes, or improving metabolic health. Some requirements need to be known, namely not suffering from pancreatic disorders, liver, thyroid, bulimia, anorexia, kidney stones or have had kidney stones removed. If you suffer from these various diseases, then you should not go on this keto diet. 

Guidelines for running the keto diet

When you first start the keto diet, you definitely need some guidelines. Here are the guidelines for running the keto diet, namely: 

1. 8pm is your last time to eat dinner
2. Get enough sleep and don’t stay up late (no later than 22.00)
3. Overcoming hunger in the morning by consuming, such as water, butter, coffee , or coconut oil
4. Avoiding the consumption of sweet fruits
5. Start heavy eating at 12.00 with a food composition without or low in carbohydrates
6. Prioritizing on eating foods processed with coconut milk, coconut, or coconut oil
7. Consuming foods, such as avocados, yogurt, cheese, skin or intestinal chips, and other grasses to cope with hunger in the afternoon
8. Have dinner before 20.00 by eating foods high in fat
9. Avoid dehydration by drinking 1.5-2.5 liters of water
10 Do a health check by checking fasting blood sugar levels (GDP) with a target of
>80mg / dl, instantaneous blood sugar (GDS) with a target of <90mg / dl, and blood ketone levels with a target of 1.5-3.

Keto Diet Style | Keto Diet For Beginners
Photo by Jennifer Burk on Unsplash 

Tips for success on the keto diet

There are various goals that you want to achieve when you are on the keto diet, right? Therefore, consider the following tips for success on the keto diet! 

1. Reducing carbohydrate intake

If you previously consumed foods with high carbohydrates, you must be willing to reduce the amount of carbohydrate intake as a source of energy when doing the keto diet. The amount of carbohydrates that you can consume is only 5-10% or as much as 20-50 grams. 

2. Eating foods that are high in fat

Another nutritional intake needed in running a keto diet is fat. As a substitute for carbohydrates, the recommended high amount of fat that must be consumed makes the body gradually adapt to produce an energy source from fat breakdown. The amount of fat needed is around 60-75% depending on the type of keto diet carried out. You are not allowed to choose foods that contain fat carelessly. The recommended type of fat is a healthy fat. You can get healthy fats from coconut oil, olive oil, snapper, salmon, tuna, nuts, and avocado. 

3. Eating protein foods.

Not only carbohydrates and fats, but you also have to eat foods that contain protein. You can choose to consume vegetable or animal protein. Vegetable protein can be obtained from nuts, tofu, and tempeh. Meanwhile, milk, poultry, eggs, fish and meat are examples of animal protein that you can consume. 

4. Doing regular exercise

Diet without exercise is indeed the desire of many women. Laziness to do sports is experienced by the majority of women in the world. However, if you want to achieve higher ketosis, you need to do regular exercise three times a week with a duration of 30-60 minutes. The body will use up its carbohydrate reserves and replace them with ketones as an energy source by exercising. 

5. Fasting

Apart from exercising, you can also fast to reach ketosis more quickly. You can initially start with 6-8 hours a day. 

6. Checking the ketosis level you have achieved

You definitely want to know how far the keto diet results have been achieved, right? Well, it’s a good idea to monitor ketosis levels by measuring breath, urine, or blood. If the ketone levels are per the desired target, the keto diet can be more optimal. 

7. Consultation with a doctor

One of the things that must be done before undergoing the keto diet is consulting with a doctor. This needs to be done because the keto diet is a type of diet that is not recommended to be carried out in the long term. The maximum is only 6-12 months so that further fat in the body is reduced, and a healthy lifestyle follows health improvements. Also, you can go on a keto diet for 2-3 weeks. That way, the risks of the keto diet that interfere with health can be avoided. Is the keto diet safe for breastfeeding mothers? 

Are you a nursing mother?

In general, breastfeeding mothers should eat healthy foods with balanced nutrition because the mother’s food intake can affect the nutrition the baby gets. Whole grains, potatoes, and nuts are examples of foods that breastfeeding mothers should consume. If you do a diet and this intake decreases, it will affect your intestines’ health so that bacteria will eat the fiber in these foods. The intestines and the keto diet that recommends consuming a high percentage of fat will also affect heart health. 

Also, several more problems will be faced when breastfeeding mothers are on the keto diet. The problem is the loss of the mother’s appetite so that the baby will lack breast milk. Then, you will also feel dehydrated if you are a mother who is breastfeeding. At first, you need 13 glasses of water consumed a day. However, if you do a keto diet, the liver will break down the body’s fat into ketones, which are then used as an energy source and then eliminated in the form of urine. 

Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Mistakes on the keto diet

It is undeniable that mistakes can happen when a new woman decides to go on a keto diet. Here are some common mistakes beginners make: 

1. Focus on macronutrients

Have you ever thought that foods that are high in fat, moderate in protein, and low in carbohydrates are foods that can be eaten while on the keto diet? All foods that are low in carbohydrates and high in fat are called macronutrients. Many women are on a keto diet that focuses on macronutrients. In fact, macronutrient foods are not always healthy. There is no daily intake limit, and don’t even pay attention to the quality of the food consumed. If you want to go on a keto diet, look for olives, canned seafood, nuts, and seeds. These foods can help you reduce your appetite for unhealthy foods. Another thing that must be considered is reading the nutritional information labels of the food consumed. However, if there is no such label, then you can use a food intake recording application. The application can calculate the macronutrients in the food that will be eaten without being stuck on nutritional information labels. 

2. Excessive consumption of milk

Not all women are compatible with cow’s milk even though milk is the conventional keto diet’s main food. In fact, some women experience allergies due to cow’s milk. Not only that, but cow’s milk is also a major inflammation for people on a diet. Besides, the majority of farms have injected hormones and antibiotics into their cows. Then, the dairy products are pasteurized, homogenized, and removed fat. If the milk lacks protein, synthetic vitamins will be added. But over time, there are now many sources of milk. For example, peanut and soy milk are an alternative for women who are allergic to milk. If you don’t want to consume milk, then you can choose cream cheese or mozzarella instead. 

3. Avoiding plant foods

The next mistake made by keto diet beginners is avoiding plant foods. Limiting your consumption of vegetables can actually make you deficient in phytonutrients and prebiotics, which in turn impact gut health. You need to know many things so that you don’t make this one mistake while on the keto diet. These things, including inflammation, can be caused by a high-fat diet and low in fiber. Not only that, fluid retention will naturally cause the body to lack electrolytes from natural vegetables. Furthermore, the body will absorb other sources of electrolytes, such as potassium, magnesium, and calcium. But the problem is that these electrolyte sources can contain sweeteners and additives that are not needed by the body when running a keto diet. You may find that when you are on the keto diet, there are some vegetables you should avoid because they are high in carbohydrates. In fact, some are good sources of carbohydrates and low in calories. Examples are avocado, spinach, and kale. 

4. Consumption of processed and conventional foods

Did you know that these fatty cuts of meat are commonly consumed in the conventional keto diet? Women rarely consume these fatty cuts of meat on a diet other than keto. Not only does it contain fat, but animal protein sources also have several benefits. Examples of owned benefits are vitamin B, which is useful for detoxifying the body and preventing inflammation. There are things to know, namely that a diet low in organic and processed meat can be linked to cancer and other diseases. But you can still eat meat by making sure the meat you eat is a type of organic meat from farm animals that eat grass. Not only that, but you also have to limit your consumption of processed meat. Besides meat, you can also eat wild-caught fish because it has other healthy sources of nutrients such as high fat and protein. Both are common sources of macronutrients sought by women on a keto diet with red meat. 


The keto diet is indeed an alternative for obese women to achieve ideal body weight and healthy so that beauty will shine. That way, self-confidence will increase and can be more enthusiastic in living life. 

What to Eat on Keto Diet for Beginners?

What to Eat on Keto Diet for Beginners?

What to Eat on the Keto Diet? Having an ideal body is everyone’s dream. Besides feeling comfortable, having an ideal body can also increase self-confidence to appear in front of many people. Having an ideal body can also help those looking for a job where appearance matters. Usually, they will prioritize people who have ideal bodies that are considered to have a good-looking appearance. Not only that but having an ideal body also has a positive impact on your health. 

When someone has an ideal body, he/she will be very protected from heart disease, stores and diabetes, usually caused by excess body weight. Reported on, there is a formula that you can use to see if you already have an ideal body or not. 

The formula must be very familiar to those of you who are concerned about body health. This formula was introduced by Pierre Paul Borca to calculate the ideal body weight based on height. 

When using this formula, you must pay attention to gender because it is divided into 2, namely for the ideal woman and the ideal for men. After all, the ideal body weight for women will be different from men. That’s why men are relatively stronger than women when doing a job. 

To calculate a woman’s ideal body weight, it is enough to use the formula: 

Ideal body weight (kg) = [height (cm) – 100] – [(height (cm) – 100) x 15%]

Whereas for men, the formula for bodyweight is as follows: 

Ideal body weight (kg) = [height (cm) – 100] – [(height (cm) – 100) x 10%]

Keto Diet Style | Keto Diet For Beginners

After knowing the formula, is your current body weight at par with your ideal one?

If you have problems with your bodyweight that is not yet ideal, you can do several treatments to get your ideal body. If you weigh less than your ideal body weight, you can change your diet or the type of food you eat. Try to eat high-calorie foods to increase your weight. 

For those of you who weigh more than your ideal body weight, you can go on a diet. One diet that is recognized as a healthy and structured diet is the keto diet. Have you ever heard of this diet? The keto diet is a diet done by applying a diet that is low in carbohydrates, high in fat and moderate in protein. Recently, the keto diet is a prevalent weight-loss method. When you go on this diet, you have to pay attention to what menus are suitable to eat and which menus you should avoid. To find out these menus, let’s discuss them one by one. 

Keto Diet Style | Keto Diet For Beginners

Recommended menus when doing the keto diet.

When doing the keto diet, the food menu is the most important thing that must be considered. Counting the right number of calories is a way to get the most out of this diet. The recommended diet is foods that are low in carbohydrates and high in fat. 

Want to know what menus are included in that category?

The following is the recommended diet menu when you are on a keto diet.

1. Eggs

Eggs are one of the most delicious menus and have good nutrition for the body. Apart from being easy to process, eggs are also relatively cheap and easy to obtain. Apart from being high in protein, an egg can contain vitamin A, folic acid, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc, which are very good for the body. So it’s not wrong that eggs are a good menu for those of you who are on a keto diet. When you process eggs into your diet, you have to pay attention to how to process them. The nutritional content in eggs can change according to how you process them. The healthier you process it, the higher the nutrients in the preparation. Then eat the whole egg and never throw the yolk away because an egg’s nutrition is in the yolk. 

2. Seafood

Seafood is a menu of foods that come from the sea. Seafood has many benefits for our bodies. Apart from being free from carbohydrates, seafood is rich in B vitamins, potassium and selenium. Not only that, but seafood also has other excellent nutritional content, namely the content of omega 3. Omega 3 content can reduce insulin levels and increase insulin sensitivity for obesity and diabetes. Besides, omega 3 is also known to be very good for heart health. For those of you who are on a keto diet, besides losing weight, you also provide care for your heart. The types of seafood that you can make your mainstay menu while on a keto diet are fish and shellfish. Examples of recommended fish are salmon, mackerel, tuna, trout, mackerel, and other fatty fish types. Also, you are encouraged to eat shrimp and crab. 

3. Low carbohydrate vegetables

Vegetables are a menu that cannot be eliminated when you are on a keto diet. Although vegetables are usually low in calories and carbohydrates, you can not eat all vegetables. Make sure to check if its low in carbohydrates first together with net carbs. Nevertheless, vegetables are usually high in nutrients such as vitamin C, minerals and fiber, which can counteract the effects of free radicals that can cause cell damage. 

4. Cheese

First of all, it tastes delicious. Cheese is enriched with milk, which can provide good nutrition to the body. There are many types of cheese are nowadays, but you don’t need to be afraid to make this a menu when you are on a keto diet because the average cheese has a low carbohydrate content and is high in fat. Cheese contains nutrients in milk, such as vitamins, minerals, calcium, phosphorus, and protein. This menu can fulfill the type of nutrition needed for those of you who are on a keto diet. 

5. Meat and Poultry

Both of these menus are the main menu for those of you who are on a keto diet. This menu is known not to contain carbohydrates but is rich in B vitamins and minerals such as potassium, selenium and zinc. The types of meat you can eat while on this diet are beef, venison, red meat, sausages and ham. As for poultry, you can eat chicken and turkey as the main menu of the keto diet. This menu contains high protein, which can maintain muscle mass while you are on this keto diet. 

6. Nuts and Seeds

Nuts are a type of food that is very beneficial for the health of the body. Vitamins contained in nuts can increase the spirit of the body for daily activities. Rich in fiber as well, nuts can aid digestive circulation in our body. So this menu is perfect as a snack when you are on a keto diet. Some of the recommended types of nuts are macadamia nuts, almonds, peanuts and walnuts. Some that are recommended for you to consume are pumpkin seeds, flax seeds, and chia seeds for whole grains. 

7. Healthy Fats

Healthy fats are unsaturated fats that are good for our bodies. When you go on a keto diet, fat is one of the recommended ingredients for you to consume. The healthy fats you can consume are coconut oil, olive oil, avocado oil, coconut butter and sesame oil. Some of these oils contain healthy fats that you can use when you are on a keto diet. 

8. Avocado

Avocado is a menu that you shouldn’t miss while on a keto diet. This fruit has various vitamins and minerals and is low in carbohydrates, making it perfect for keto dieters. Besides, avocado is also known as a fruit that has many health benefits, for example, preventing cancer and improving digestive health. The menu is very suitable. In addition to smoothing the keto diet, you also provide good nutrition for your body. 

9. Berries

There are not many fruits recommended when doing the keto diet; besides avocado, berries are also exceptions for prohibited fruits. Having a low carbohydrate content and high fiber and oxidants, this fruit is the recommended menu for the keto diet. 

10. Spices

Cooking spices such as salt, pepper, vinegar, lemon juice, spices are also a menu that you can consume when you are on a keto diet. Besides adding to the taste of cooking, this cooking spice will be beneficial for your immunity. Lemon juice has antibacterial and antiviral properties, which are believed to increase immunity. So there is no mistaking it for those on a keto diet, cooking spices, as previously mentioned, can provide benefits to your body. 

11. Butter and Cream

Having a low carbohydrate content, these 2 menus are recommended for those on a keto diet. Butter and cream are believed to contain good fats that you can consume. According to research, consuming adequate amounts of butter and cream is recognized to reduce heart attack and stroke risk.

12. Fresh Tea and Coffee

Consuming fresh tea and coffee is a good recommendation when you are on a keto diet. This is because this type of drink is free of carbohydrates. After all, it does not contain sugar. The caffeine content of tea and coffee is believed to increase metabolism in the body. In addition, as a tea and coffee connoisseur, you are considered to have reduced the risk of diabetes in the body. 

13. Dark Chocolate and Cocoa Powder

Containing flavanols, dark chocolate is recognized to reduce heart disease risk and lower blood pressure. But not all dark chocolate is included in the recommended menu for those of you who are on a keto diet. Dark chocolate that is safe for you to consume is dark chocolate, 70% cocoa and above. This is because of the higher the cocoa content in dark chocolate, the lower the carbohydrate content. So when you want to eat dark chocolate, make sure it has a cocoa content of 70% and above. 

The menus above are some suggestions that you can consume when you are on a keto diet. For other menus, you can check the carbohydrate content from the menu. Make sure you count the calories that enter the body to launch the keto diet you are doing. To help you do this, you can list your food menu for a week so that you don’t get confused every day when you are going to eat. This is because you have to choose a menu that really suits you as a keto dieter, which is low carbohydrate food. 

Keto Diet Style | Keto Diet For Beginners

Menus to Avoid When on a Keto Diet

Apart from knowing the recommended foods that can be consumed while on a keto diet. You also need to know the types of food you should avoid while on this diet. As a stern warning, you should avoid foods that are high in carbohydrates. If you are still confused about which menus you should avoid? Here are the types of foods you should avoid when you are on a keto diet. 

1. Rice

Being the main menu when eating, but because it has a high carbohydrate content, rice is a taboo menu when you are on a keto diet. As an alternative, you can use meat as a substitute. 

2. Pasta

Pasta is a menu of carbohydrates that contain high glucose as an important fuel for muscle activity. However, the menu is not recommended when you are on a keto diet. Its high carbohydrate content is a strong reason to be a ban on the keto diet. 

3. Cereals and Wheat

Products known as a source of energy from carbohydrates, cereals and wheat products are menus that you should avoid while on a keto diet. As with any other menu, you should avoid foods that are high in carbohydrates. 

4. Tubers

Tubers such as potatoes, cassava, sweet potatoes, yams, taro and so on are believed to contain high carbohydrates. That is the main reason why these tubers are a menu that you should avoid when you are on a keto diet. 

5. Sweet Foods and Drinks

Sweet foods and drinks that already contain sugar and carbohydrates are taboo for those pursuing the keto diet. When tea and fresh coffee are recommended for you when doing the keto diet, the menu becomes a prohibition for you when you add sugar. So for those on a keto diet, checking the sugar content in sweet foods and drinks that you want to consume is what you must do so that the keto diet you are doing can be successful and produce maximum results. 

6. Drinks that contain alcohol

Alcohol drinks contain sugar high alcohol, which is a carbohydrate. The high carbohydrate content makes this drink not recommended when you are on a keto diet. 

7. Fruits that contain high glucose

Fruits that have a high sugar content are prohibited when you are on a keto diet. When doing a regular diet, it may be advisable for you to turn snacks into a fruit. But for the keto diet, the fruits you can consume have a minimal number because the average fruit has high sugar content. You should avoid some of the fruits when you are on the keto diet: pineapple, apple, banana, pomegranate, mango, grape, fig, and lychee.


Those are the food that you can eat and also to avoid when you are on Keto. If you are very new to the keto diet, it is recommended that you learn the diet properly. One way is to get our ‘Ketogenic Diet for Beginners’ guide so that you will be able to perform the diet safely and properly.

How to Get Into Ketosis Fast

How to Get Into Ketosis Fast

Health Becomes a Very Important Thing

At present, health is an essential thing that must be considered in life. By being healthy, we can do our regular activities without difficulty. Doing daily activities feels comfortable and convenient. Everyone always wants to have a healthy and fit body so that they can avoid various diseases. Because with a healthy body and mind, the well-being of life can continue to improve. 

Keeping healthy is not as difficult as you might think. There are many ways to apply for a healthier life, such as regular exercise, adequate rest, and proper diet. Some of the efforts that can be done to implement a healthy diet is to maintain food intake with diet and nutrients that the body desperately needs. 

Getting adequate nutrition can be done by observing the intake of food eaten daily. On the other hand, people usually go on a diet to achieve specific goals, such as reducing certain foods and gaining a balanced weight to get a healthy body. There are many types of the diet itself. Some of the diets that are quite popular and widely followed by the general public are intermittent fasting, vegan diets, Mediterranean diets, to ketogenic diets. 

In this article, we will discuss all things about the ketogenic diet that many people are following. This diet, often shortened to a keto diet, was introduced by a physician named Hugh Conklin in the 1920s. In the past, the primary purpose of diet was to reduce epilepsy experienced by many children in his day. But so far, the diet has been used to lose weight fast, but still get the body’s nutrients.

Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Ketogenic Diet, the low-Carbohydrate Diet

The ketogenic diet or keto diet is actually a method to maintain your diet by limiting or even consuming carbohydrates and sugar. A Carbohydrate diet is believed to provide many benefits to the body. This is suitable for those who want to lose weight to eliminate the risk of getting certain diseases, such as diabetes, obesity, cancer, to heart disease. 

By limiting the intake of carbohydrates and sugars consumed, the body will enter a ketosis state, which is the accumulation of ketone waste in the blood. This carbohydrate removal method is done on a keto diet, but of course, these nutrients are replaced by foods that contain healthy fats, proteins, and other nutritious foods. Young people widely choose this method for the elderly because it is quite simple and proven effective in getting good health. Even those who undergo this diet program regularly and regularly will get a better body and look slimmer. 

Although they do not get many carbohydrates, people who undergo this diet program do not have to worry about a lack of energy to do daily activities because the fat will be used as a supplement and carbohydrates. So, energy can still be produced by the body through combustion. Besides, the benefits gained by undergoing this program are indeed very worthwhile for those who are diligent.

Keto Diet Style | Keto Diet For Beginners

Benefits of a Ketogenic Diet

Many advantages can be gained by following this keto diet. Not surprisingly, many people want to try and apply their diet regularly with this one diet. Here are some of the benefits that can be gained by undergoing this program: 

Lose weight

It has been explained that one of the primary purposes of this ketogenic diet is to reduce excess carbohydrates that should be consumed in the daily dominant amount by the body. Reducing carbohydrates is one of the easiest methods to lose weight. A low-carb diet, such as a ketogenic diet, can really help reduce excess fat tissue in the body to use as a source of energy. Also, this diet makes energy intake more stable. 

Reduces seizures in people with epilepsy

Initially, this keto diet is intended for people with epilepsy and has proven to be effective. The ketogenic diet was used to prevent or reduce seizures in children and adults with epilepsy in the 19th century. Several health studies have shown that ketogenic diets have been shown to help reduce the recurrence of epilepsy symptoms, especially in epilepsy, that is difficult to manage with medication. 

Controlling blood sugar levels

The keto diet is used for weight loss and provides many other benefits, such as controlling blood sugar levels. By drastically reducing the intake of carbohydrates and sugar, the body will be easier to control blood sugar levels. This is very helpful for those who have diabetes. While using a ketogenic diet, the body gets only a few carbohydrates. When carbohydrate intake is low, the body will be able to use carbohydrates for energy. So, the sugar level will not be excessive in the blood. 

Maintain brain function and function to be more focused

One of the conditions produced by the keto diet is the period of ketosis in which the body produces ketones, and these compounds will be a stable source of energy for the brain compared to glucose. As a result, brain work performance will increase to focus and concentrate longer. In comparison, when glucose becomes a source of energy for the brain, the brain&#39;s endurance will only last for one to two days. This reduces the work of the mind when glucose storage is depleted. On the other hand, when ketones become a source of energy for the brain, brain work is more durable and will last for weeks. Therefore, optimal brain work will last longer. 

Reduces cholesterol and triglyceride levels.

People on a ketogenic diet will eat healthier fats, proteins and fibre. In the long run, this diet can help lower the levels of bad cholesterol and triglycerides and increase good cholesterol. 

Maintaining heart health

Excessive levels of bad cholesterol are among the causes of the formation of spots on the blood vessels. Therefore, a ketogenic diet can be one of the ways to reduce bad cholesterol sometimes. In addition, this diet can also help lower blood pressure or at least maintain its stability. Because of these benefits, ketogenic diets are considered suitable for heart health. 

Keto Diet Style | Keto Diet For Beginners

Ketogenic Diet Guidelines

A ketogenic diet focuses on foods that are high in protein, good fats, and rich in various nutrients. A person on this diet should avoid carbohydrates and sugars, such as rice, potatoes, pasta, and many other carbohydrate foods. The intake of carbohydrates needed by the body will be replaced by good proteins and fats eaten to produce energy. In the process, the body will no longer have blood sugar, which is the primary energy source. So, the fat taken will be used as a source of energy stored in the body. 


People are generally limited to getting an adequate fat intake of between 20 to 30 percent a day. However, in this keto diet, the fat intake will increase to 60 to 70 percent than it should. On the other hand, the need for carbohydrate intake is drastically reduced to 5 percent of the total daily diet. People who follow this diet can take food in the form of protein as an additional daily source of energy. 


In following this keto diet, you should also know the various menus usually served in the morning, day, and night as food. To get results from a perfect and good diet, you need to know what foods to eat and what foods to avoid. That way, the diet will work, and you will not eat wrong as long as this keto diet program is run. Here are some types of foods to avoid.

Foods to Avoid in the Ketogenic Diet Program

Sweet foods are basically delicious and liked by many people. But such foods that contain excess glucose which should be avoided. Do not be tempted to eat the food below (or at least reduce it) in order for this keto diet to work. Here are some types of foods and examples to avoid:

• Sweet foods and drinks: Soda, fruit juices, high sugar cakes, sweet tea, ice cream, sweets, and other sugary drinks.
• Foods high in carbohydrates or dairy foods: Rice, wheat, potatoes, pasta, cereals, and whole grain foods.
• Fruits: Basically all fruits contain sugar. But fruits like berries are still suitable to eat.
• Beans: Peas, red beans, green beans, and beans with medium to high carbohydrates.
• Vegetables and some sweet potatoes: Potatoes, sweet potatoes and carrots.
• Low fat products: All products that are high in carbohydrates.
• Unhealthy fat products: It is best to avoid foods with high levels of saturated fat as they usually contain a lot of glucose, such as vegetable oils and refined mayonnaise.
• Alcohol: Of course alcohol is a drink that should be avoided. Non halal.
• Sugar-free diet foods: Contains high levels of artificial sugar, which can affect the ketone process.

In addition to knowing the various foods that should be avoided, you should also know the various foods that are highly recommended in this ketogenic diet program. By eating the following foods, you can say that you are on a good diet and follow the recommendations that apply. Here are some types of high-fat foods that are recommended to include in the keto diet menu:

• Meat: Red meat, steak, ham, sausage, chicken and turkey.
• Fatty fish: salmon, tuna, sardines and mackerel.
• Eggs.
• Butter and cream.
• Unprocessed cheeses such as cheddar, lamb, cream, blue, or mozzarella.
• Specific nuts and seeds: Almonds and walnuts.
• Healthy oils such as extra virgin olive oil, coconut oil, and avocado oil.
• Avocados and strawberries.
• Low carbohydrates: Green vegetables, tomatoes, onions, and peppers.
• Seasoning: You can use salt, pepper and various healthy ingredients and spices.
• Full fat yogurt and full fat milk.
• 90% dark chocolate.

Keto Diet Style | Keto Diet For Beginners

Quick Ways to Achieve Ketosis

Ketosis is a condition in which the liver produces ketones as energy for the whole body. Most people experience ketosis when they do not have enough carbohydrates to burn. So in return, the body will burn fat storage. This can be done by adopting a ketogenic diet. However, many people want to get perfect results in a short amount of time, so they are looking for an excellent way to achieve ketosis faster than usual. Several tips can be done to achieve ketosis, namely: 

Performing Fasting

Fasting can be one of the best ways to increase the daily ketone rate consistently. This fast is done by not eating in the morning, but still eating in the afternoon and evening. Remember always to eat foods that do not contain too many carbohydrates. 


Exercise is another way to reach ketosis levels more quickly. All kinds of sports can be done, but for those who are not very easy to exercise, you can do light exercise such as walking, board, jogging, and pushing up. Exercise will help burn glucose and glycogen faster so that the state of ketosis you want can be achieved more quickly. Sports are indeed a healthy activity. If you’re going to make the most ketogenic foods, exercise for at least 20 to 30 minutes a day. 

Caffeine Consumption

Caffeine, commonly found in coffee, can help reduce appetite. That way, you won&#39;t have to snack often. Drink a cup of pure coffee without sugar in the morning to avoid hunger. Suppose you do not like coffee, then another alternative drink to drink his tea without sugar! 


In addition to being pleasant, our body will also burn calories during sleep. This is the best time for the body to regenerate new cells. 

Limit Carbohydrates

Avoid foods that are high in carbohydrates such as rice, noodles, bread, cassava, wheat, potatoes, corn, and all derived products. When you want to get ketosis quickly, make sure your carbohydrate intake is a maximum of 20 grams/day. Most people tend to focus only on clean carbs. If you want good results, limit both to keep pure carbohydrates below 20 grams and total carbohydrates below 35 grams a day. 

Limit Protein Intake

Too much protein can also cause low ketosis levels. It is best to consume protein in a ketogenic diet, but it is better to consume fat than the protein itself. 

Intake of High Fat Foods

Fat in the keto diet is a significant source of energy. So, make sure to eat enough because the fat is used for energy by burning by the body. Typically, the required fat reaches 60% – 70% of the food eaten daily. The number is relatively high but accurate. 

Drink enough water.

Drink at least two litres of water a day. Make sure your body is always hydrated and stay with the amount of water you drink. This not only helps with many critical bodily functions but also controls the level of hunger. 

Control your desires.

Unnecessary snacks can slow down the weight loss process. Weight gain will be better if you have low insulin levels during the day. 

Use of Supplements

Although not always necessary, it turns out that supplements can help the success of ketogenic diets. 


By following the tips above, it will be easier for you to reach the level of ketosis. The ketogenic diet program is booming, and the body will adapt to this condition. If you are new to the keto diet, make no mistakes and get it right away by investing in our Ketogenic Diet Guide Book.

What is Ketosis Weight Loss?

What is Ketosis Weight Loss?

Having a slim body is a dream for everyone, and now there are several ways you can do to get that slim body. One that is currently popular is a diet that takes advantage of the body’s ketosis state to reduce weight. 

Have you heard of it before? If you are interested in trying the keto diet, it is better to know the complete explanation of this diet. Find out how it works and whether this diet has “side effects” for your body. 

Are you new to the term ketosis?

It turns out everyone may have experienced the body in a state of ketosis. If you’ve never experienced this, you may be unaware of the fact; ketosis is a normal metabolic process in everyone’s body. Why does the body go into ketosis? This situation occurs because the body lacks carbohydrates from food to provide energy to the cells. Therefore, to overcome this deficiency or make it sufficient, the body will use fat to provide energy. Have you ever fasted? Usually, ketosis will occur when you are fasting or limiting carbohydrate intake. If you have been on a low carbohydrate diet, your body will also experience ketosis. You can also apply a ketogenic diet, where this diet aims to reach a state of ketosis in the body. 

Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Benefits of the Ketogenic Diet

Interested in trying the ketogenic diet to lose weight? Know in advance what the benefits are. The following are the benefits of the ketogenic diet in the body: 

1. Able to lose weight

In a state of ketosis, the body will burn fat into energy so that ketosis can be used to lose weight. When you apply a ketogenic diet to reach a state of ketosis, it is advisable to reduce or minimize carbohydrates’ consumption and increase your intake of healthy fats. This is intended as your body will use more fat as a source of energy. Research from The American Journal of Clinical Nutrition in 2008 supports that the ketogenic diet can reduce hunger in the body and significantly reduce food intake to experience weight loss. 

2. Control blood sugar levels

Do you have diabetes? Apart from losing weight, ketosis has also been shown to control your blood sugar levels. When applying the ketogenic diet, the body will get a small carbohydrate intake, which will help control blood sugar levels. The body will use carbohydrates as energy so that excess sugar levels will decrease. 

3. Increase Brain Concentration

What is the relationship between brain concentration and ketosis? When the body is experiencing ketosis, it will produce ketone compounds used as a longer-lasting energy source compared to glucose. So, the brain will be much more focused and concentrated. If glucose is used as a source of brain energy, it only lasts for a short duration, about one to two days. And the work of the brain will also decrease in line with the depletion of glucose reserves in the body. It is different if the energy source comes from ketones because this will last much longer up to weeks. Therefore, the brain will work more optimally and last longer. 

4. Controlling Epilepsy

Did you know that the ketogenic diet was originally used not to lose weight, but to treat epilepsy? The existence of research related to ketone compounds produced when the body is experiencing ketosis is useful as energy for the brain, which is more effective than glucose. Where ketones are also able to avoid damage and protect brain cells. Many studies have shown that applying a ketogenic diet will reduce seizures in epilepsy patients. Not only that, but there are also studies showing that this diet can reduce the risk of heart disease, metabolic syndrome, Parkinson’s and Alzheimer’s.

So, those are the benefits you will get not only lose weight, but for the body’s health too. 

Keto Diet Style | Keto Diet For Beginners

Side effects of the keto diet

Applying the keto diet is one of the right ways to lose weight in a short time and is good for those with diabetes. But it turns out that this diet also has side effects, so if you want to apply the keto diet, its best to know in advance what the side effects are for your body. 

What are some of them?
The following are the side effects of the keto diet, including:

1. Flu-like symptoms

As stated in some of our Keto diet for beginners’ guide, you may experience flu-like symptoms like headaches, fatigue, and muscle aches. And not only that, some people experience nausea, weakness, lack of concentration and difficulty sleeping. This happens as your body slowly transitions in producing ketones. These symptoms will go away after a few days.

2. Bad breath

When running on this keto diet, you will often experience bad breath. This odour is caused by acetone, a ketone-like substance which is a byproduct of fat metabolism. The smell of this ketone aroma is like nail polish remover and smells for days when you start on the keto diet. 

3. Worsening kidney disease

This diet will limit carbohydrate intake so that it is replaced with fat and protein. However, a high protein diet is also not good for the kidneys, worsening kidney disease. This is also supported by several studies that confirm that the keto diet can aggravate kidney conditions. 

4. Osteoporosis

The next side effect is osteoporosis, which occurs because a high protein diet makes you waste more calcium when urinating. However, this still requires more research to support its validity. 

5. Indigestion

When you first apply this diet, digestive disorders are usually called constipation. This disorder occurs because the body lacks adequate absorption of fiber and water. Some people will experience diarrhea, although it rarely happens. Your body will feel frail and feel very hungry because it only consumes a few carbohydrates. 

6. Muscle cramps

Sometimes, when you are on the keto diet, you may also experience muscle cramps. Why is that? This is due to mineral loss and dehydration, as well as significantly increased protein intake. If you consume foods high in protein continuously, this is at risk of increasing uric acid levels and causing joint and muscle pain. 

7. Increased heart rate

One other side effect is palpitations or increased heart rate or heart palpitations. So, what caused this to happen? Dehydration and low salt intake are the main causes. 

8. Ketoacidosis

Do you know what ketoacidosis is? This condition can become dangerous when the blood’s ketone levels are very high and make the blood pH drop. If not treated quickly, diabetic ketoacidosis can lead to coma and death, especially in people with diabetes. So that you can avoid these side effects, let’s know the symptoms:

  • Continuous urination
  • Always feel thirsty
  • Nausea and vomiting
  • Pain or pain in the stomach
  • Shortness of breath
  • Your breath smells like fruit.

If you have diabetes, go to the hospital immediately if you have these symptoms.

Keto Diet Style | Keto Diet For Beginners

How to Neutralise the Side Effects of the Keto Diet

The above side effect happens if you do not know the ketogenic diet well. After you know the side effects of the keto diet, it is time to find out how to minimize the side effects! What are some of them? 

1. Drink lots of water

We recommend that when you intend to go on a keto diet, it is necessary to compensate by drinking lots of water up to two litres per day to avoid dehydration at the beginning of the diet. 

2. Reduce carbohydrates gradually

Your body will find it difficult to accept if you reduce carbohydrates drastically. Therefore reduce carbohydrates gradually if you want to apply this keto diet so that your body will be more familiar with the metabolic changes that will occur when undergoing the keto diet. 

3. Maintain mineral intake

Reduce carbohydrate intake in your diet, but keep in mind to meet mineral needs. So, don’t neglect to meet your potassium and magnesium needs by eating bananas so that you will avoid muscle cramps. 

4. Consuming enough salt

When carbohydrate intake is reduced, of course, the amount of salt intake will also decrease. So, to be able to meet this deficiency, you can add salt to your diet. 

5. Avoid strenuous exercise

When starting the keto diet, you will feel weak in the body. Therefore, don’t force yourself to do heavy exercise. 

6. Increase fiber intake

To avoid constipation, you can eat foods low in carbohydrates and high fiber, for example, whole grains, nuts, fruits and low-carb vegetables. 

Keto Diet Style | Keto Diet For Beginners

What are the causes of hunger during the keto diet?

If you are on a keto diet and feel less full, causing hunger, making the keto diet difficult, especially if you can’t hold back and can afford to go beyond reasonable limits. 

This is certainly one of the factors causing the failure of the keto diet for most people. Then, what are the causes of hunger during the keto diet? 

Here are some reasons, among others:

1. Lack of fiber

In fact, consuming enough fiber will help keep hunger and fill longer. So, if you have been starving while on the keto diet, maybe one of them is a lack of fiber intake. Well, you can add extra fiber to the keto diet menu. 

2. Lack of sleep

Why is the lack of sleep a cause of hunger?Well, when you are sleep deprived, our bodies will not produce sufficient amounts of the hormone leptin, which causes an increase in the hormone ghrelin, which can trigger hunger. It’s best if you need to interpret your sleep patterns and improve them. However, if you sleep well and still feel hungry, there may be other causes. 

3. Consuming vegetable milk

There is no definite explanation about the context of milk in losing weight. Research explains that the body needs nonfat milk to get essential nutrients that can cause fullness. So, it is advisable to consume milk with a fat content of no more than two percent, almond milk, oat milk, etc. 

4. Not drinking enough

Do you often get dehydrated? It turns out that dehydration can cause thirst, which is similar to hunger. You can try to drink a glass of water and feel whether it is still hungry or not, where the effects will be felt after 15-20 minutes to get to know the exact needs of your body. 

5. Leptin Resistance

What is leptin? Leptin is a hormone that can regulate and change food intake for longer and develop it into energy. And not just for one food, but for the food after that, and it has an impact on your weight. While leptin resistance is a hormonal dysfunction that causes the body to start producing large amounts of leptin, tolerance builds up, causing cell resistance to leptin. So, your body always needs extra fuel and can’t receive signals of satiety. This is experienced by someone who has high body fat and always consumes a lot of sugar, which causes high leptin levels in the body. 

6. Lack of eating

Even though you are on a diet, do not make yourself tortured by limiting food to small amounts. So if you feel hungry, you can eat more but with a good food menu. 

Keto Diet Style | Keto Diet For Beginners

Is the Keto Diet Effective for Losing Weight?

Under the conclusions already explained, it turns out that the keto diet is not only for reducing body weight but is beneficial for health, including people with type 2 diabetes and prediabetes. Why is that? Here’s the explanation. 

1. Suppress Appetite

There is an explanation from a health article published by the Obesity Review that the keto diet can reduce fat even though it consumes fewer carbohydrates. The keto diet emphasizes protein consumption to provide a feeling of fullness longer.

2. Carbohydrates

The key to success while on a keto diet is to minimize carbohydrate consumption, which is 5% a day. 

3. Fat and Protein

The intake of protein consumed in a day is only 20 percent a day and comes from natural ingredients, not processed food. And the total amount of fat is 70-75 percent a day. 

4. Green vegetables

To provide fiber in the body, you can get from vegetables, and a good recommendation for the keto diet is cauliflower, cabbage, broccoli, spinach, zucchini, asparagus, and beans. 

5. Fruits

The types of fruits that can be consumed are also quite limited, including avocado, berries (strawberries, raspberries, blackberries and blueberries), kiwi, cherries peaches. 

6. Cooking spices

When on the keto diet, you also have to pay attention to the right cooking spices. And cooking spices that must be avoided are all types of sugar (white sugar, palm sugar, and palm sugar), barbecue spices, jam, sweet soy sauce, onions, soy sauce, mayonnaise, and butter are allowed, but a little yes. 

7. Beverages

Of course, the types of drinks that are not allowed are drinks that contain sugar, such as soft drinks, energy drinks, milkshakes, beer and others. But you can replace it with lemon slices (infused water), which is the best type of drink for the keto diet. 


That’s a complete explanation of ketosis weight loss or what is called the keto diet. Are you interested in trying this diet? As you know, Keto Diet needs to be carefully guided, and if you are new, we highly recommend ‘‘Keto Diet For Beginners” to guide you and avoid all the guessing work.

How Many Carbs Can You Have Per Day On The Keto Diet?

How Many Carbs Can You Have Per Day On The Keto Diet?

Keto Diet Style | Keto Diet For Beginners

Once you get into the keto journey, there’s no going back. You can do the lazy or strict keto, but you need to stick to the keto rules in either of them. 

If you have been living a carefree unrestricted eating habit before you decided to do keto, then you might need to take notes of this highly valuable information we’ll be sharing only with you. This is knowledge targeting how many carbs for ketosis.

The Transition

Being on a ketogenic diet does not mean eating green foods all the time. In fact, you even have room for dessert almost every day as being keto requires eating a high amount of fat in your daily intake.

Take time to read Fats and Oils – What’s Good and Things to Avoid in Keto Diet. 

A well-formulated ketogenic diet means that about 65-80% of your daily energy comes from fat. With this type of diet, it’s easy to go overboard on unhealthy fats.

There are actually lots of fantastic foods you can indulge in while on the ketogenic diet, as long as you cut ties with carb-rich food and recipes.

The question is, exactly how many carbs can you eat? How can you make sure your body stays in ketosis?

The Ultimate Keto Rule

The ketogenic diet requires you to eat high-fat, low-carb, and moderate-protein intake. The purpose of why we are trying to eat this way is to trigger our body to enter into the state of ketosis or to be in the ‘fat-burning mode’ vs. the default glucose-burning mode (carbohydrates). 

To understand more about the process of ketosis, read our Keto Diet For Beginners, and Things You Wish You Knew Before Starting Keto!

Reducing carbohydrates intake long enough will deplete the body’s glycogen stores and switch to ketosis. However, many become confused as to how many carbs for ketosis is ideal. 

In that manner, we should address the question: what’s the ideal macronutrient breakdown for daily intake?

Note: This is a suggested macronutrient daily intake for the keto diet. You can adjust the proportions according to your body’s needs.

5% - 10% carbohydrates

20% - 25% protein

70% - 80% fat

You should be consuming no more than 5-10% of your total calories from carbohydrates on the ketogenic diet. It is easier for most people to remember the rule: stay under 20g net carbs per day.

Finding Your Keto Carb Limit Rule

According to how your body responds, everyone will have different amounts of carbs intake to get into or stay into ketosis. 

To make your life easier, we’ll share with you how we do it. This is pure knowledge for how many carbs for ketosis. Did you know that there is actually a carb limit that almost anyone can use to achieve results? Here it is.

Total Carbs Limit: 35 grams

Net Carbs Limit: 25 grams

If net carbs are further limited to less than 20 grams, it will get you into ketosis even more quickly. As long as you eat the right amount of protein, keeping your carbs consumption at this level and rarely going above is a reliable way to stay in ketosis.

Net Carbs

How do you calculate net carbs?

Net carbs = total carbs – (fiber + sugar alcohols)

Keto Diet Style | Keto Diet For Beginners

Why do we need to calculate net carbs?

Your body processes fiber and sugar alcohol carbs differently than net carbs. Net carbs, also known as digestible carbs, can be broken down into individual sugar units and absorbed into your bloodstream. This is why we need to take out these digestible carbs from the total.

For more information about net carbs, read What Are Net Carbs?

Why it's important to find your happy ratio and stick with it

Carbohydrate tolerance varies among individuals. Your caloric intake will depend on many factors, including:

To remain in sustained nutritional ketosis, we suggest you initially consume closer to 30 grams per day. You can track your ketone level through a blood ketone meter. Test out how you feel with it first, then explore your personal level of carbohydrate tolerance while maintaining your metabolic health.

Don’t be pressured to drastically lower your carbs intake because it is totally different for everyone, especially those with underlying metabolic issues. Furthermore, it is important to ease your body to the transition you’re trying to get into. In fact, a couple of our ketogenic customers take less than 50 grams of net carbs per day, while others aim to be closer to 20 to 30 grams. 

Many people’s insulin sensitivity improves for those who have type 2 diabetes with diabetes reversal and weight loss over time. 

Where do you start?

1. Use the Keto Calculator to figure out the daily caloric needs of your body.

Knowing your daily calorie needs is crucial for your ability to lose weight on keto and help you quickly estimate your keto macro ratio.

Your caloric needs are most strongly tied to your body weight and activity level. That is, the more you weigh, and the more you move, the more energy you need to fuel your body.

2. Choose your happy ratio

Personal keto diet macro-nutrient ratio:

            Carbohydrates = ___________            Fats = ___________            Protein= ___________

The keto calculator will provide you the daily calorie intake you need, whether you wish to maintain or lose weight. It will also give you the percentage of fat, protein, and carbohydrates you need to consume in a day to reach your desired weight.


The higher your daily calorie needs, the more carbs you can eat on keto. This is why we stress on the importance of watching your carb intake especially keto diet for beginners. If you have other things you are curious about how many carbs for ketosis and about keto diet in general, feel free to browse here.

Keto Diet For Beginners, and Things You Wish You Knew Before Starting Keto, and more.

Carbohydrates aren’t the only thing that affects your transition or maintenance of being in the state of ketosis.

There are still many other factors to consider indirectly affecting ketosis, such as strict protein intake, mitigating stress, and more..


Interested how to do it right?

This is highly valuable information for people that are planning to do a keto diet for beginners! 

We actually shared this little secret to our Ketogenic Diet 101 customers. 

Here in KetoDietStyle, we advocate a mindful Keto diet!​

Keto Diet Style | Keto Diet For Beginners

We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

How to Achieve Ketosis Quickly

How to Achieve Ketosis Quickly?

One of the diets that are being discussed is the keto diet. Many are implementing this diet because of the many benefits that are obtained apart from losing weight. Then how can the body reach ketosis? This article will provide an overview of things so that you can reach ketosis. 

How Does the Ketogenic Diet Work? 

The keto diet is a diet that consumes high fat, moderate protein, and minimal carbs. This is intended so that the body can use glucose as energy with glycogen, and then ketones will be used as the main energy source. 

Ketones are made when the body does not consume food or when glycogen stores have run out. Ketones come from body fat, which is burned for energy. But keep in mind that changing from glucose, to glycogen as fuel, and then to ketones – is a long process, not instantaneous. And it can be different depending on the conditions of each. 

How to start a keto diet? 

For those interested in the keto diet and want to start, then the thing to remember is to maintain 70% of your daily fat intake and consume only 5% of carbohydrates, including sugar. When you start, you need between two and four days to limit carbohydrate consumption (20 to 50 grams per day) to reach a metabolic state called ketosis, where the body uses ketone fuel. 

Keto Diet Style | Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Keto Diet Tips For Beginners

For those of you who are trying the keto diet for the first time, you have to go through the previous induction phase, wherein this phase you will fast, namely by stopping eating since 8 pm, and you can eat after 12 noon the next day. 

You will live this phase for 7 days, and after you can pass the induction phase, you will undergo a consolidation phase and a maintenance phase. For those of you who want to lose weight, here are tips that can be done so that the results are more optimal:

1. Live with Discipline

Discipline is the most important key for this diet to be successful. It would be best if you committed to avoiding carbohydrates and sugars such as carbohydrates in flour, potatoes, and noodles. This is so that the keto diet can reach ketosis. Because if you are still violating this, it will be difficult to reach ketosis so that the fat in the body will not be burned for energy. 

2. Experiencing Keto Flu

At the starting point of this diet, expect feeling weak, headaches around day7- day 10. Well, this condition is called keto flu. This is quite natural where the body adjusts to reduced carbohydrate intake and begins to get used to burning fat as an energy source. After all, if the body is used to the diet that you are on or the keto diet, the flu will disappear over time. So there’s no need to worry!

3. Maintain mineral and body fluid intake

You need to know that your kidneys will release extra fluids and electrolytes when you are on a keto diet and experiencing a ketosis condition. So, make sure that you replenish adequate sodium and potassium intake. Don’t forget to drink lots of water to avoid hyponatremia(low sodium) and hypokalemia(low potassium).

4. Pay attention to health conditions

Several conditions must be considered when you want to run this keto diet. For example, if you have high blood pressure and high cholesterol, or have gallstones, gallbladder problems, diabetes, etc. You need to discuss or consult about this. Of course, this aims to avoid bad things that happen. 

5. Make a Food List

For your diet to be more effective, it’s a good idea to make a list of what foods can be consumed or not. While in the induction phase, try to consume no more than 20 grams of carbohydrate intake. And for fat intake, it’s good to come from pure meat and avoid processed foods such as sausages, nuggets, and meatballs. 

Keto Diet Style | Keto Diet For Beginners

Mistakes in the keto diet that make you lose weight

One of the most effective and effective diets for losing weight is currently popular among the public. Where this diet can not only lose weight, but it is perfect for health, you know. But it turns out that not everyone on the keto diet can succeed and get what they expect. There are some mistakes that sometimes you don’t realize you are doing so that they don’t lose weight and fail to get to the ideal weight. What are some of them? 

The following are mistakes in the diet that make it difficult for you to lose weight: 

1. Eating too many calories

When doing the keto diet, you must limit carbohydrate intake and increase fat intake, which is quite a calorie-dense. Where each gram of fat contains 9 calories, while each gram of carbohydrates contains 4 calories. 

So when you reduce the number of carbohydrates and replace them with fat, maybe you increase your calorie intake in the diet menu. Whereas in the keto diet, you will get a source of energy from fat. So, if you consume too many calories in the daily diet menu, fat accumulates in the body; this also applies to any diet. You should not over-consume calories. The best way to do this is by utilizing our keto calculator.

2. Your body is not experiencing ketosis

Have you been on this diet, but it didn’t work? Maybe your body isn’t actually experiencing ketosis. Actually, when determining the presence of ketosis in the body, it needs certain calculations. One way is to analyze your food intake, making it easier to find out whether your body is fully in ketosis or not. So, you need to know whether you have been running this diet well? You may still be consuming carbohydrates beyond the limit, such as rice, potatoes, bread, starchy vegetables, juice, or any candy. It could be that you don’t pay attention to what dietary rules are required and avoided, for example, still consuming carbohydrates that you think are harmless or interfere with the keto diet. 

Therefore, it is necessary to know what foods are good for consumption, for example, green vegetables or berries. However, to reach ketosis in the body can be different for each person. So, if you don’t have any changes when you have done this diet, you can examine what ketogenic status we are experiencing. 

3. Mentally Stressed

Are you experiencing stress while on this keto diet? Maybe one of the reasons your body doesn’t experience ketosis is stress. Is there a relationship between diet and stress experienced? Of course, there is, because if you are under stress, there is a body hormone, namely cortisone, which is produced by the body. This causes fat to remain in the body and retain water, and increased cortisol levels can come from anxiety or lack of sleep. If this continues, the body will not be able to burn fat optimally. Then how do you avoid stress? Make sure you have a good sleep pattern and maintain a healthy diet. It can also do other positive activities that relax the mind, such as exercise, reading a good book, taking a shower, or watching a movie. 

4. Erratic ketosis process

If the ketosis process is erratic, then this can inhibit weight loss. It does take process and time for fat to burn optimally, and it’s not an instant thing. It takes persistence and commitment to achieve the desired results. 

5. Excessive consumption of sweet foods

Are you still consuming sweet foods while on the keto diet? If so, then you have to stop this habit. However, sweet foods have low carbohydrates and are high in nutrients. It looks very delicious, but some of the sweet foods are high in calories. So if you still consume these foods, your body weight will not decrease.

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How long does it take to reach ketosis?

Many people want to achieve ketosis. In addition to losing weight, it turns out to be useful for health, such as diabetes. It increases mental awareness and balances hormones in the body. However, to reach ketosis is not easy; you have to go through the process in the right way.

So, how long does it take for the body to get into ketosis? This is indeed questioned a lot by someone who is doing this diet or is still planning. Well, everyone has a different time depending on factors and diet. However, the average person will generally begin to enter ketosis within 1-3 days. Keep in mind that this only starts with ketosis, because changing your metabolism is not something you get quickly, especially if your lifestyle is not supportive. 

When you enter ketosis at the beginning, your body will take the glycogen, stop food intake, make glucose slowly decrease, and utilize glycogen to supply blood sugar in the body. The body’s insulin level will also decrease due to low sugar levels so that the body breaks down the origin of fat in the liver. At this stage, glucose is no longer a source of energy but ketones. Here you have to be careful because you are vulnerable to returning to glucose metabolism if your diet is still wrong. Your body will accept this process in 1-2 weeks because the body needs time to adjust. And it will be more optimal in 3-4 weeks.

So how to achieve ketosis fast?

For those of you who want to get faster results, there are several techniques you can do to speed up your body to reach ketosis, including: 

1. Sunnah Fasting:

f you are a Muslim, you can use this method to reach ketosis quickly. But if you are not Muslim, you can try intermittent fasting. Where you won’t eat in the morning. And can eat during the day or evening. But keep in mind to break the diet recommended in the keto diet. 

2. Exercising: Indeed, exercise is an effective way to lose weight fast. Aplagi when coupled with a good keto diet. If you don’t like sports, you can start with something light, like walking, planks, or pushups. Exercise will make glycogen burn faster. You can start by exercising at a low intensity, so you don’t increase your cortisol too high.

3. Coffee or caffeine: Did you know caffeine can reduce appetite? Well, drinking coffee is also an effective way to reach ketosis quickly. You can drink a cup of pure coffee without sugar in the morning, to be free from hunger. If you don’t like coffee, you can replace it with tea.

4. Sleep: You need to know, when sleeping, our bodies still burn calories. So sleep is the best time for the body to regenerate cells.

5. Limiting carbohydrates: Indeed, the key to the success of the keto diet is to minimize carbohydrate intake, so avoid foods that contain high carbohydrates such as rice, noodles, bread, and others.

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How to measure ketone levels in the body?

Ketones are the end product of fat metabolism, where in the body will be broken down into fatty acids to the smallest form called  ketones. It consist of 3 compounds: Acetone, acetoacetic acid, and ß-hydroxybutyric acid. 

The ketones produced will be used when the glycogen is used up, so the body uses fat as an energy source. Then how can you measure ketone levels in the body? Here are some measures that can indicate when the body is in a state of ketosis: 

  1. Low blood sugar levels 
  2. There are ketones in the urine 
  3. There are ketones in the blood 

Why switch to Keto Diet?

The keto diet is a diet that is proven to be able to lose your weight; in fact, it not only makes your body ideal, the keto diet is also beneficial for health, especially for those with diabetes. And initially, the keto diet is a therapy for people with diseases. So, it’s no wonder that many people choose this diet to maintain their daily diet. 

So that’s an explanation of how the body can reach ketosis. Basically, several factors make it difficult for the body to get ketosis. You can consult with experts or doctors to ask what things to avoid and do, because everyone has a different metabolism, even food can be different for each person. 

It takes discipline and commitment so that you can succeed in running this keto diet. Of course, if you succeed, the dream of getting an ideal body and a reduced waist circumference will come true. Because it is undeniable that having a slim body will make you more confident and make you look more attractive, right? So are you interested in applying the keto diet?

Our Easy-to-Follow Keto Diet For Beginners
Keto Diet Style | Keto Diet For Beginners

Our Easy to Follow Keto Diet for Beginners designed to help you learn the method quickly

The Keto diet is a low-carbohydrate, high -fat diet which will ‘kick start’weight loss in as little as 28 days. However, depending on how much weight you want to lose you will probably need to stay on the diet for longer. Once you reach a state of ketosis, the weight will begin to fall off. If you want to quickly succeed in Keto Diet, we highly recommend Keto for Beginners Guide, but if you want to get a quick overview, continue reading.

Starting the keto diet may initially a bit hard because it is different from the diet you are used to, however, it is worthwhile making the adjustment. What happens is your body stops burning carbohydrates and starts burning fat instead and to do this we need a high-fat diet. Get the carbohydrates out of the house and stock up with some high-fat foods like meat, butter and oils. It is also important not to overeat the protein. When you first start your diet, try not to go out for a meal with friends during the first week, and prepare your own food until you get used to keto. Drink a lot of water to flush away toxins.

During the first ten days, you may feel quite lethargic as your body adjusts to the changes. You may also feel mentally foggy known as Keto Flue.

While your metabolism is recalibrating it will be a difficult time, but it will soon pass and the weight loss will be worth it.

What you can eat on Keto Diet

A Keto diet is only meant for the short term, and to stay on it for about 12 weeks is usually enough. You will not be able to eat any processed grain, like pizza and muffins. You will require about 1000 calories per day, maybe 1200 for men, so chose your foods carefully. Below are example of simple keeto food you can put into your keto meal plan.

– Eggs 
– 1/2 cup of berries, full-fat yogurt
– 1/2 an avocado and arugula.


– Nuts and Seeds
– Lean chicken and avocado
– fatty fish (salmon) and asparagus
– eggs and small piece bacon, rocket salad

– Chilli minced beef, Mexican style & Avocado dip, ( made of just avocado mashed).
– chicken on barbecue leafy green vegetables
– burger ( no bun ) and green salad
– Steak grilled and leafy greens and asparagus

Above are simple food meal that you can start with. However if you prefer variety of tasty food, you can check out our free Keto Recipes for weight loss . It is totally free, you can download it and start right away.

Benefits of easy to follow Keto Diet for Beginners

Reducing your weight will also reduce blood pressure, cholesterol readings, and triglycerides. You will ultimately have more energy and feel much fitter. Another reason to try the Keto diet is, that you will actually not be hungry as you are allowed to have nuts and seeds as snacks. There is also a bone broth recipe which is like soup for between meals hunger.

Keto Diet Style | Keto Diet For Beginners

Starting it correctly

Before you start your Keto diet, buy a glucose and ketone meter to test your blood or alternately a breathalizer meter to keep track of your ketone levels. The meters can be ordered online and costs about $50. The breath testing meters look easy to use, and when you breathe into the mouthpiece a display comes up with a reading. Ketosis reading is 0.5 to 3.0 indicating full ketosis. These meters are good as they have been fully approved for use, and don’t require a blood finger prick test.

Calculate your macronutrient

To be highly successful in keto diet, for beginners, you will need to calculate the amount of fats, protein and carbohydrate that you can consume. This can easily be done through our Keto Calculator.


What have you got to lose, only unwanted weight, get started today? We have a simple program that will get you started as soon as possible. If you are very serious about your health and losing the unhealthy fats,  then start today our Keto For Beginners guide.

Ketosis Low Blood Sugar | How Ketogenic Diet Helps in Balancing Blood Sugar

How Ketogenic Diet Helps in Balancing Blood Sugar

Keto Diet Style | Keto Diet For Beginners

Primarily, the Ketogenic diet is followed by a vast majority of people globally for weight loss purposes.

Its benefits are not limited, and ketosis low blood sugar is one of them. In addition to weight loss, the keto diet can also help manage your blood sugar (blood glucose) levels.

According to research, the low carb diet may play a vital role in overcoming the symptoms of diabetes and reducing insulin’s need.

One might think that the Keto diet can be a significant factor in managing blood sugar levels and reducing diabetes symptoms, but before getting into it, you first need to understand what a low-carb diet is and the connection between carbohydrates consumption and blood glucose.

Without further ado, let’s know the complete process!

What is Low-Carb Diet?

The Ketogenic diet or the Keto diet is a form of a low-carb diet.

Ketosis low blood sugar works are because of its principle of reducing carbohydrates to a significantly low level while using a moderate amount of proteins and relatively high amounts of fats to meet most of the body’s caloric requirements. 

Keto Diet Style | Keto Diet For Beginners
Image credit: Atkins

It results in a deficiency of glucose (a primary source of fuel for the body).

Consequently, putting the body into ketosis (a metabolic process through which an alternate fuel source can be produced). 

The Impact of Carbohydrates on Blood Sugar

Research has proven that carbohydrates hold a direct impact on blood glucose. All the carbs that we consume, be it cold drinks, fruits, juices, beans, or even starchy foods, break down into simple sugars. 

The fun fact is that the foods that we do not even consider sugary also break down into simple sugar inside the body after consumption. When converting carbs into simple sugars gets completed, metabolic processes take place and convert these simple sugars into glucose. 

When this comes into motion or starts happening, the pancreas senses the increase through beta cells and releases insulin.

How Keto Diet Helps in Balancing Blood Sugar or Reducing Symptoms of Diabetes

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People who do not have diabetes can conveniently produce enough insulin to balance blood sugar levels. But it is not the case with diabetic patients. 

For diabetic patients, it is hard to produce enough insulin(type 1 diabetes) to balance blood sugar levels. And in some cases, people become insulin resistant(type 2 diabetes). 

Now you may wonder what is the key to reduce symptoms of diabetes by managing blood glucose?. Well, the answer is simple. All you need to do is reduce carbohydrates’ intake, simply what the ketogenic diet suggests. Thus, ketosis low blood sugar can be a hope for those who have diabetes.

Dr. Mark Cucuzzella (a professor at the West Virginia University School of Medicine) indicates that consuming fewer carbs targets the root cause of the problem by preventing blood sugar from rising in the first place.

“The most impactful thing on your blood glucose is the number of carbs in your diet. The low-carb diet is effective because it lowers the insulin load,” said Dr. Mark Cucuzzella.

Many diabetic patients all over the globe pay heed towards insulin injections to manage blood sugar levels. But the same goal can be achieved organically without medication by following a low-carb eating plan known as keto. 

In 2017, the research highlighted those diabetic patients who followed the keto diet linking such ketosis low blood sugar, experienced outstanding insulin sensitivity improvements, blood sugars, inflammatory markers, etc.

It is a well-known fact that an organic way of keeping things is always better than medication. However, medicine becomes extremely important in some cases, but you need to ask yourself if it is the same for diabetes?

You will surely end up realizing that it’s not, and organically by following a ketogenic diet, fighting diabetes is much preferred.


1. Customize Your Carb Intake

Nobody can tell you precisely what a low-carb diet is. For instance, some keto diet may suggest consuming less than 10% carbs of your daily caloric intake, while other low-carb diet plans may allow you to consume 20%. 

However, for you, a suitable amount of carbs per day may take some experimentation. For that matter, we highly suggest consulting a certified dietician or health care provider.

2. Consume Healthy Fats and Proteins

While eating, fill up your plate with foods that are rich in healthy proteins and fats. Choose the most nutritious ones.

3. Take High Fiber Foods

When consuming carbs, opt for foods rich in fiber because fiber does not affect the blood glucose levels or has a minimal effect.


The Keto diet offers hope to people who have diabetes. After trying the ketogenic diet, people feel good with less diabetic symptoms, but their dependency on medicines and injections also decreases.

However, the key to success is sticking to this diet plan for long, and many people find it boring. But if you are keen to manage your blood sugar levels and reduce your diabetic symptoms, then this diet plan will indeed serve your purpose most effectively.

Fats and Oils – What’s Good and Things to Avoid in Keto Diet

Fats and Oils - What’s Good and Things to Avoid in Keto Diet

A well-formulated ketogenic diet means that about 65-80% of your daily energy comes from fat. With this type of diet, it’s easy to go overboard on unhealthy fats.

This is why you need keto food ideas for your keto food preparation. 

If you’ve read our blog post titled Keto Diet For Extreme Beginners, in which we highly suggest you do first, you should already have an idea how ketosis works which is important before we proceed.

When increasing your fat intake, you must know which fats are beneficial and which may damage your health.

Keto Diet Style will make your grocery shopping simple with our quick keto food list for beginners!

Keto Diet Style | Keto Diet For Beginners

What does fat do to your body?

Dietary fat provides your body energy and to support cell growth. It helps protect your organs and keep your body warm. It helps you absorb the fat-soluble vitamins A, D, E, and K while producing essential hormones. Most importantly, fats add richness to food. It helps you feel full and satisfied.

We have explained this throughly to our Ketogenic Diet 101 customers  interested in keto diet for beginners losing weight and how to start keto.

What are the different types of fats?

Saturated Fats

Monounsaturated Fats

Polyunsaturated Fats

Trans Fats

These fats can be found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil, etc.

Few examples of these are olive, avocado, and macadamia nut oils.

Know the difference between naturally occurring and processed polyunsaturated fats. Animal protein and fatty fish are great for you, while those processed polyunsaturated fats in “heart-healthy” margarine spreads are bad.

Altogether avoid these chemically altered (hydrogenated) processed fats. Avoid all hydrogenated fats, such as margarine and processed vegetable oils, linked to heart disease.

Before anything else, you need to know that no food contains 100% one type of fat. 

fatty meats = monosaturated fat + saturated fat + polyunsaturated fat

For example, fatty meats may contain equal amounts of monounsaturated and saturated fat, plus a small amount of polyunsaturated fat.

You should eat foods with saturated, monounsaturated fats, and naturally polyunsaturated fats. 

However, in some foods, one type of fat is usually dominant, like how butter is considered a good source of saturated fat, and olive oil is a good source of monounsaturated fat.

Heart-healthy Monounsaturated Fatty Acids

Monounsaturated fatty acids are known to prevent heart disease. It should be eaten abundantly than polyunsaturated fats. They’re a tasty and relatively stable choice. 

While cooked eggs, poultry fat, and lard are safe when cooked at low- to medium-temperatures, vegetable-based monounsaturated fats shouldn’t be heated at all. 

These oils are best for finishing meals or after cooking.

What makes trans fats dangerous?

We recommend altogether avoiding trans fats, also known as partially hydrogenated oils because it increases the risk of coronary heart disease and cancer.

There are two types of trans fats: natural and artificial. Although research is admittedly lacking, naturally occurring trans fats aren’t harmful. Natural trans fats are present in dairy products and meat from grass-fed animals. On the other hand, artificial trans fats, also known as ‘metabolic poison,’ are what you should be eliminating from your diet. They are found in margarine, cookies, crackers, or even French fries.

They are oxidized during high-heat processing, which creates free radicals. It’s also pro-inflammatory and means terrible for your gut health. Besides, the consumption of trans fats negatively affects cholesterol levels – reduces concentrations of “good” cholesterol and increases concentrations of low-density “bad” cholesterol.

Even though there is currently no conclusive evidence that vegetable or seed oils are harmful to health, we recommend consuming natural fats like butter, olive oil, and coconut oil. You should minimize the use of most highly processed vegetable oils.

Keto Diet Style | Keto Diet For Beginners
Here's a quick list of the best fats and oils to consume on a ketogenic diet:

Organic, extra virgin olive oil, nut oils, sesame oil, avocado oil are best for cold use. Some fats such as avocado, macadamia, and olive oils can be used for finishing your meals or light cooking.

Did you know that incorporating fats in Keto Diet is the key to help keep you full for a long time?

Keto Diet Style | Keto Diet For Beginners

Yes, but that doesn’t mean you will be overeating fats for the day!

Interested how to do it right?

This is highly valuable information for people that are planning to do a keto diet for beginners! 

We actually shared this little secret to our Ketogenic Diet 101 customers. 

Our Ketogenic Diet 101 Deluxe is available in video and ebook whichever you prefer with unlimited lifetime access + 3 Bonuses!

YES! We heard you! Not just one, not two, BUT THREE BONUSES!

Here in KetoDietStyle, we advocate a mindful Keto diet!​

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We don’t want you to blindly follow keto as a fad diet, instead we want you to practice it because you fully understand its purpose, you believe in its process, and you know it’s best for your body. 

Before you decide to get to the juicy beginner meal prep and hacks, we prioritize that you fully understand what kind of diet you are doing, how it works and why. 

We care for you and you shouldn’t be doing it just for the trend. You should do it for yourself and learn to listen to your body so you’ll know whether it’s the right diet for you.

We’re very excited to share to you valuable keto information! Here’s what’s in store for you…

Our Ketogenic Diet 101 Deluxe includes:

  • Ketogenic Diet Course Video/Ebook
  • BONUS: Ketogenic Diet Recipe
  • BONUS: Surefire Way for Women to Lose Weight
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