keto guide

The ketogenic diet is a fairly simple approach to eating healthy foods that are low carb, high fat, and moderate protein. The lack of carbs forces your body to burn fat rather than glucose to produce energy. The result is ketone production, increased energy, and improved mental clarity, along with a myriad of other health benefits.

With the current keto craze a lot of people are wondering if this magical formula will work for them--and there’s a good chance it will! Millions have turned to keto to experience a variety of the benefits the keto lifestyle has to offer. So what are some of the benefits you can reap from converting to keto?

  1. Lose weight quickly

  2. Regulate hormones

  3. Improve cognitive functions

  4. Improve mental clarity

  5. Decrease inflammation

  6. Prevent heart disease

  7. Increase energy

  8. Improve sleeping patterns

  9. Increase fertility

  10. Improve skin conditions

...and that’s just a few of the benefits! If any of those are something you could benefit from, read on! Keto is a simple diet with amazing results.

Are you overweight, exhausted, struggling with acne, or just not feeling great? Keto could be your answer! Keto is not for those suffering from kidney disease and you should consult your doctor if you are pregnant or have type 2 diabetes to determine if the keto approach is right for you.

As there are definite dietary restrictions, it is important that you have moderate amounts of self-control and motivation.

Learn more about if keto is right for you, here.

There are 3 important macronutrients to keep in mind when eating keto: fat, protein, and carbs. The intake percentages of each should look like: 5% carbs, 25% protein, and 70% fat. To customize these numbers to you specifically, check out our macro calculator here.


Carbs: generally your daily carbs should come in around 20-30 grams. However, this is a LIMIT, not a goal. If you eat 5 grams of carbs a day, kudos to you. Typically, the lower your carb intake the faster you’ll lose weight. Just don’t go over your allotted carbs or it’ll kick you out of ketosis!

Fat: fat intake is to satiate. Fat is the important component that will keep you full and energized even though you are in a carb deficit. If your fat intake is too low you will find yourself tired, lethargic, and snacking more throughout the day, resulting in a high caloric intake. It might seem counterintuitive but seriously, eat fat to lose weight!

Protein: your protein intake is a GOAL. If you cut back on protein and don’t hit your intake goal you will begin to lose muscle, your hair will thin, and other unpleasantries. Keep your protein intake up! But don’t go over your macro too much or it could possibly kick you out of ketosis.

Learn more about tracking your macros, here.

Electrolytes and vitamins are a very important component to the keto lifestyle.

As your body transitions from burning glucose to burning fat for energy, you may experience “keto-flu,” a very not fun sickness that comes from a sudden change in diet and a lack of electrolytes. To minimize keto-flu or avoid it altogether, take one of these as needed or recommended.


As you begin burning fat at superhuman speeds during ketosis, you might find other important vitamins and minerals lacking in your diet. Check out all the supplements we offer and their vital benefits here to experience all that keto has to offer.

It’s important to become familiar with keto-approved foods before starting the diet so you don’t accidently sabotage yourself before reaping the benefits of reaching ketosis. A basic rule of thumb is: if it contains sugar or grains it’s a keto no-no. But that doesn’t entirely cover it--things you might think are OK could possibly spike your blood sugar and throw you out of ketosis (noooo!).

Here’s a totally non-comprehensive list of things to AVOID:

  • Sweet potatoes

  • White potatoes

  • Fruit (except berries)

  • Beans

  • Sugar (white and brown)

  • Honey

  • Agave

  • All grains

  • Vegetable oil

  • Canola oil

  • Milk

  • Yogurt

  • Low fat dairy products

  • Low fat salad dressings

  • Carrots

  • Cashews

  • Corn

  • Processed crud


These are some things you can eat SPARINGLY:

  • Nuts

  • Nut butters

  • Berries

  • Onions

  • Sweet peppers


And finally, here are the things you can INDULGE in (but watch your macros!):

  • Cheese

  • Butter

  • Olive oil

  • Coconut oil

  • Palm oil

  • Almond flour

  • Coconut flour

  • Coconut milk

  • Almond milk

  • All veggies (except those mentioned above)

  • Eggs

  • Heavy whipping cream

  • Meat

  • Pork rinds (hello keto chips!)

  • Sugar substitutes (such as stevia and erythritol)

  • Coffee

  • Tea

  • Herbs and seasonings

When was the last time someone told you to eat cheese and bacon wrapped steak on your diet?! #ketoforlife!! Check out some keto inspo recipes here or visit niKETO to have your pick from a selection of delectable meals made with your keto lifestyle in mind (coming in 2018).