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The Complete KETO DIET Guide For BEGINNERS | KETO 101

Searching for the right meal plan and diet can get exhausting. It is also important to remember that diets can vary from person to person. Then there’s reading up calorie counts online or simply trying to avoid everything that people tell you not to eat. The big Do’s and Don'ts of the world of eating right. Well, look no further and stop thinking so hard, the Keto diet can help change all that with a simple way of understanding the process of what Keto can do to help you live a healthy, happy life. 


The ketogenic diet, or keto diet, is a diet that uses a high-fat, low-carb diet that that helps our body intake go into the state of ketosis. Ketosis is the state in which your body’s prominent source of energy is produced through fats rather than carbohydrates. Now I’m sure you're wondering how does it do that?


Well, the way keto works is when your body has no available glucose and glycogen in the body, the blood sugar levels decrease as the body searches for another way of finding energy, and that is done through fats. Our body depletes and breaks down our fatty acid at an accelerated rate to convert acids into ketones. In turn, we go into the state of ketosis


Remember how diets vary from person to person? Well with keto, it is almost safe to say that it is a universal diet being the fact that for most people the body accepts and goes into ketosis, by creating ketones as aforementioned. The benefits of keto help decrease body fat, improve your mental health, and gives you more energy, making you more efficient in your daily life. By exercising while going into ketosis, your weight loss can become faster as your body burns your fat as the prominent source of fuel.  Therefore, exercise is also important for weight loss as well as for a healthy state of mind.


Exogenous ketones are found in supplements that help give a kick start to your body going into ketosis. These supplements help the body recall the fats to break down into ketones that your body is not creating. Exogenous ketones are not internal ketones made in the body but they do help the transition to ketosis quicker as well as give you energy. These ketones can also help the body go back into ketosis after you consume carbs. The best time to take the exogenous ketones is in the morning or between meals, especially a meal with a lot of carbs, or before exercise to give you the right energy needed. It is important to remember that exogenous ketones do not help lose weight but their use is to place the body into the state of ketosis.   


To breakdown the keto diet, you must know there are 3 main sources of that are necessary for the process and those are: fats, protein, and carbohydrates. More importantly, it is collectively having a high source of fat (70-80 percent), a moderate amount of protein (20-25 percent), and low carbohydrates (5 to 10 percent). Using this mindset and method can help with calculating your calories as well, in order to properly get to the foreseen goal of weight loss.


There are three ways to know if your body is in full ketosis, yet only two of those ways are more common. The first is through urine which can help measure the number of ketones in your body. This is the most common way as you can easily do this at home. The other way is through blood testing which can be done by pricking your finger and place it one a blood test stick, which is typically used by people with diabetes. The last way, which is not very reliable, is through a breath meter as it reads the amount of acetone in your breath which is created usually when your body goes into ketosis.


Now, the key to attacking a KETO Lifestyle is to make 2 things your priority, eliminate sugars and increase (slowly is ok) you fat intake. We also have to realize that fat intake, for some, can be difficult due to hyper-politicization, or just not enjoy excess fat to begin with. It's ok, we and some other trusted brands in the market have developed some remarkable supplements to help you on your journey. First, let's take a look at the do's and don'ts of a Ketogenic diet, in regards to food consumption! 


  • Meat: Grass-Fed beef, chicken, turkey, lamb, pork (including bacon), sausage (Skin on where possible)

  • Fatty fish and shellfish: salmon, trout, mackerel, shrimp, scallops

  • Cage Free Organic Eggs: Any style

  • Berries: strawberries, blackberries, blueberries, raspberries (in limited quantities)

  • Non-starchy Organic vegetables: leafy greens, like spinach and kale, broccoli, cauliflower, celery, cucumber, avocados

  • Nuts and seeds: macadamias, walnuts, pecans, chia seeds, pumpkin seeds, hemp hearts, flaxseeds, coconut, peanuts (a legume exception)

  • Nut and seed butters (with no added sugar): sun butter, almond butter, peanut butter

  • Full-fat dairy: heavy whipping dairy, yogurt, sour cream, cottage cheese, cheese

  • Fats and oils: butter, coconut oil, olive oil, hemp oil, flaxseed oil, almond oil, avocado oil, sesame oil, mayonnaise

  • Sugar substitutes: Stevia, Monk Fruit are some good and healthy choices (Excludes Sucralose)

  • Dark chocolate (be careful with added sugar)


  • Grains (ALL TYPES): cereal, pasta, rice, bread 

  • Starchy vegetables: potatoes, sweet potatoes, corn

  • Legumes: lentils, peas, beans, quinoa, chickpeas

  • Some fruits: (bananas are especially high in sugar)

  • Traditional desserts: cakes, cookies, ice cream, candy (NO SUGAR!!)

  • Milk and most low-fat dairy, including flavored yogurts

  • Added sugar: agave, honey etc.



  • Water or carbonated water

  • Calorie-free beverages (limit artificial sweeteners)

  • Unsweetened nut milk: almond, cashew

  • Tea

  • Coffee

  • Alcohol: In moderation and we suggest not within the first few weeks of starting KETO. Most beverages are fine; vodka, whiskey, scotch, bourbon, tequila, etc... Stay away from MIXED DRINKS, they are usually packed with sugar and processed sweeteners. 

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