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The Ketogenic Diet MASTERCLASS

ketogenic diet

Note:  It is important to check with your doctor before starting ANY diet. There are always potential interactions between medications and other ailments with any dramatic lifestyle shift, such as a ketogenic diet.

The longer I search the World Wide Web, I realize that there is no comprehensive ketogenic masterclass in existence that provides every single resource that newbies and keto masters alike could benefit from.

While I claim to be no expert myself, I have been a practitioner and biohacker of the keto diet for a long time now and have learned the ins and outs of it.

This is my masterclass guide to the ketogenic diet, including common mistakes people make, tips, tricks, and hacks that can make your life much easier, and my personal dietary and supplement recommendations.

This blog post is solely based off of my own experiences and my own research. I believe that this method can work for anybody because I provide a buffet of options within this post. I leave a lot of room for your own variations you can make within the diet.

This guide is hefty; it weighs in at over 5000 words. But this is the resource that I believe is currently lacking on the web, so I needed to jam-pack the value into it.

Note: this blog post is the 8th chapter of my book, “30 Health and Wellness Hacks to Accomplish Anything You Want.” I decided to release a sneak peak of the book onto my blog. If you find this information valuable, I have 29 other chapters that you might find valuable as well. You can download the book for FREE right here. Enjoy!

This health and lifestyle hack has gone mainstream as of late. 

However, it’s implications for your life and goals were just too powerful to leave out of this book.

As ketogenic dieting gains steam as one of the most healthy trends out there, we see more and more people both reaping its tremendous advantages, while others make big mistakes within the diet, actually doing more harm than good to their bodies.

So my goal in putting this health hack in this book was to outline the proper guidelines in order to make this diet work for you, while also clearing up any misinformation out there, because there is a lot of it.

I will also include secret tips and tricks which you can use to turn your body into a high-functioning, fat-burning machine.

There is a lot of information coming, both for the ketogenic dieting newbie and for the seasoned veterans who want to take their ketogenic dieting to the next level and reach superhuman status with it. This chapter may be a lot to take in, but it was my goal to put all the resources out there which you may need.

If you don’t know, ketogenic dieting is a diet which shifts your body’s metabolic process to burn fat, or ketone bodies, rather than glucose. 

In order to achieve this state, you must exhaust your current glycogen stores in the liver and in your muscles without replenishing them with more carbohydrates.

When you are not constantly fueling your body carbs, your blood glucose decreases and fatty acid content in your bloodstream skyrockets, delivering an alternate fuel called ketones to the major organs in your body. This provides your body numerous benefits, including heightened cognitive clarity, lower inflammation markers, balanced insulin sensitivity, weight loss, and it fights against many diseases, including diabetes, heart disease, dementia, and cancer.

As you live in a state of ketosis longer and longer, your body also becomes more metabolically-efficient at burning fat for fuel, which can help you lose weight faster and function at an even higher level through a process called keto-adaptation. We’ll get to more on that later.

It is an awesome diet to incorporate in your life if you are insulin-tolerant or overweight and you’re trying to lose weight. 

Without constantly refueling your body with carbs, your body re-sensitizes itself to insulin and your body can once again carry blood glucose out of your bloodstream and towards the cells that need it.

The truth is, even if you’re overweight and do a ton of exercise, your body is not going to be able to burn off any of your stored fat if you’re insulin-resistant and constantly fueling yourself with carbohydrates and sugary energy drinks. That’s why this chapter is so important for people trying to lose weight.

If you have already read the Intermittent Fasting hack, you will notice that ketogenic dieting offers some of the same benefits that intermittent fasting does, especially from a fat-burning perspective. In fact, by combining these two hacks into your life, you will be able to double the potency of fat-burning by utilizing this synergistic relationship.

KETO MISTAKES AND IMPORTANT TIPS

If you are interested in starting on a ketogenic diet, I first want to address the biggest mistakes that people make when they begin.

The term “Keto flu” was born out of the feeling that many people have when they start on a ketogenic diet. What’s sad and unfortunate about this is that there are preventative measures that you can take to prevent or at least limit this feeling.

As was addressed under the Intermittent Fasting hack, one gram of stored glycogen contains two to three grams of water, so depleting our stores of carbs quickly drains the water out of our body.

This water weight is the weight that many people lose when they just get started on the diet. This is a common piece of misinformation about the diet: that you will begin to lose fat immediately at a fast pace.

Indeed, when people begin on a ketogenic diet and drain their body’s supply of glycogen, they do lose a pretty significant amount of weight.

However, this is WATER weight that you’re losing, not fat. The process of burning fat takes longer, especially because the average body is not metabolically efficient at burning fat.

People then proceed to get frustrated and confused when their weight loss inevitably slows down, because the process of healthy fat loss is slow and steady. This leads to ketogenic dieters who get demoralized and quit, claiming that the diet doesn’t work for them or that it’s a scam.

This is the effect of misinformation, my friend. Human biology is more complicated than a diet that allows the human body to lose 5 pounds of fat every week. It’s important to remember that ketogenic dieting is a process.

Studies have shown that this water drainage also flushes the electrolytes and vital minerals from your body, causing the fatigue and lack of energy which is associated with this “Keto flu.”

So what am I getting at here?

  • Drink a LOT of water when you are getting started on a ketogenic diet. This immediate drop in weight loss is dehydration, which you would be better off to avoid. This is my first tip under this section. I’m going to keep them coming.
  • Same deal as with intermittent fasting, losing water weight means you’re draining the minerals and electrolytes from your body. This also contributes to this dreaded “keto flu.” So it is also smart to supplement with an electrolyte powder or mix Himalayan Pink Salt with your water. I use Himalayan Pink Salt from Thrive Market.
  • And an absolutely awesome way to avoid the negative feelings of starting on a ketogenic diet is using exogenous ketones, which I will discuss under the Keto Supplements section. This pours enough ketones into your bloodstream to leave you feeling energized and ready to attack the day.
  • The next big mistake that people make is not getting enough green, leafy vegetables into the diet. Ketogenic dieting isn’t about dairy and bacon; the majority of your plates should be green! If you’re not delivering to your body the micronutrient profile that it needs during ketosis, then this “keto-flu” issue is going to be exponentially more detrimental. Remember, when I say vegetables, I am not recommending starch. Stay away from the carrots and the potatoes; these are NOT keto foods!

And now, I want to address the biggest shortcoming that I have seen from numerous people on the diet:

  • When you switch to a ketogenic diet, you’re fueling your body with fat. People take this idea and run with it, believing that they can indulge themselves in anything that has a high fat content. But the issue then becomes that you’re fueling yourself with low-quality fats as your primary source of energy. This is going to leave you feeling rutty and tired.

I am going to provide a short list of fats that you should focus on getting into your diet, and a list of fats to avoid:

  • When you’re in ketosis, you want to be eating avocados and avocado oil, olives and olive oil, coconut oil and MCT oil, ghee and grass-fed butter, grass-fed beef, bone broth, eggs, macadamia nuts, almonds, brazil nuts, sardines, cod, wild-caught salmon, cacao, and a high-quality coffee for fat mobilization (I recommend Bulletproof coffee; don’t mess around with cheap, mold-ridden coffee!).
  • If you’re going to take a protein powder, avoid whey protein (whey triggers a hefty insulin release, killing fat loss in its tracks) and instead look for a high-quality pea and hemp protein. You can read more under my protein powder section under the One Minute Workout hack.
  • I highly recommend taking a green juice supplement while transitioning over to a ketogenic diet. The gold standard when it comes to green juice supplements is the Organifi green juice. This is what I personally use, and this stuff is terrific. You can check it out here. Truthfully, it’s hard to fulfill your micronutrient needs living in the western hemisphere. Organifi makes it easy with their green juice. I personally believe everybody should drink this stuff.

And here is what I want you to avoid:

  • Any dairy that you find in your supermarket (ONLY consume grass-fed dairy; your supermarket’s dairy is not grass-fed), corn-fed or industrial beef, all soy products, legumes, and bacon and other processed meats (cold-cuts). These fats trigger inflammation and other detrimental biological responses. If you’re primarily fueling your body with these fats on ketosis, you’re body is not going to respond in a positive way.

Focus on the good fats and avoid the bad fats. It’s that simple.

And where do you get the cheapest and highest quality foods for what I’m recommending here? The answer, of course, is Thrive Market, in addition to the other links to products above. These are the products that I personally use and I assure you that they are the highest quality products anywhere on the market.

In terms of Thrive Market, here is why I advocate for it so strongly:

Having to go grocery shopping is one of the few guarantees in your life. This is never going to go away. So if spending money on groceries is inevitable, why wouldn’t you invest in the foods that are going to promote a healthy, happy lifestyle that are CHEAPER, rather than toxic foods that cause oxidative stress to your body and to the bodies of your children, pets, and loved ones? Thrive Market is cheaper and infinitely healthier than your local Kroger or Walmart and cheaper as well, and makes the transition to keto so much easier. Trust me on this!

KETOSIS SHORTCUTS

  • Intermittent fasting, which you can learn about under the intermittent fasting hack, is an awesome way to drain your glycogen supply from your liver and muscles quickly and get into a state of ketosis faster, while also receiving the benefits of intermittent fasting. Prolonged fasts can also accomplish this. As mentioned above, intermittent fasting and then consuming fat-based foods have an unbelievably powerful synergistic effect on insulin. If you are insulin-resistant, this combination could be your best friend.
  • Exogenous ketones will also spike ketones in your bloodstream, giving you short-term effects comparable to the most intensive ketogenic diets. You can read about my recommendations for these under the Keto Supplements section coming up.
  • And finally, you also want to manage your body’s stress response. Cortisol is responsible for spiking blood sugar levels, which will not easily allow your body to enter ketosis. This is why I recommend incorporating several of the stress-relieving strategies in this book to ease your body into ketosis. Also, another fantastic strategy is consuming adaptogenic herbs like ashwagandha during the transition period. You can read about these under the Adaptogen to Stress hack.

KETO SUPPLEMENTS

I want to take a second to talk about two of my favorite supplements of all-time:

You have probably heard a lot about MCT oil if you follow any information about ketogenic dieting.

MCT’s, or medium-chain triglycerides, are your brain’s favorite fuel. They are fats which easily digest in your body’s digestive tract and head straight for the liver. Your liver then breaks the fats down into ketones, which are immediately absorbed by your bloodstream for the rest of the body to use. The energy boost from MCT’s is fast and powerful!

However, not all MCT’s are created equal. There are MCT’s which contain 6 carbon chains (Caproic acid), 8 carbon chains (Caprylic acid), 10 carbon chains (Capric acid), and 12 carbon chains (Lauric acid):

  • C6 Caproic acid, although they convert very quickly to ketones, taste horrible and cause gastrointestinal distress. These MCT’s are generally avoided in most MCT oil supplements; however, some low quality supplements may contain these. You will know if they set your throat on fire or taste very strange.
  • C10 Capric acid is around 9% of the coconut. These are slower to be converted into ketones within the body than Caprylic acid, but it is still a high-quality MCT oil. In fact, Bulletproof created a product called XCT oil, which combines Caprylic and Capric acid. This product is a little bit cheaper than the Brain Octane Oil.
  • C12 lauric acid is the cheapest and most abundant part of the coconut. What’s interesting about lauric acid is that it does not behave like an MCT at all in your body. Lauric acid goes through your stomach and then breaks down into the small intestine, and then it gets absorbed into the blood.

What’s sad and unfortunate about MCT oil marketing is that companies are allowed to utilize lauric acid in their MCT oils, even though they do not behave like MCT oils in the body. Even though lauric acid has its health benefits, you are not going to get the same metabolic and cognitive benefits that you would from caprylic acid.

That is why, if you want the most efficient MCT fuels for your body, your best bets are to opt for Bulletpoof’s Brain Octane Oil or XCT oil.

Aside from generating high quantities of ketones for your body to access rapidly, MCT oils are also a good exercise for your liver. I mentioned earlier that there are certain technique that can quickly turn your body into a fat-burning machine, and this is one.

If you think about it, unless you are currently following a ketogenic diet, your body has  probably been burning carbohydrates for fuel your entire life. Your body is metabolically equipped to quickly turn glucose into ATP. But when has your body learned to metabolize fat efficiently? It hasn’t, and that’s why it takes a long time (sometimes between 6 months up to two years or longer, based off of a number of factors) for your body to become truly equipped to convert fat into ATP. Achieving this high-functioning metabolic capability is called being fat-adapted or keto-adapted.

So when we are constantly funneling MCT’s through our liver, our liver is working to metabolize these fats quickly into ketones for our body. Your liver does all of the work, because these MCT’s bypass your digestive tract. This helps our body learn how to better turn fat into energy.

I have some more techniques for you to become fat-adapted quicker. You can find these under the Becoming A Fat-Burning Machine section.

Exogenous ketones are incredibly powerful as a keto pre-workout, or as a supplement to help you overcome some of the fatigue of the keto flu when starting out on a ketogenic diet.

These BHB salts deliver ketones directly to your blood in high quantities, giving you a profound energy push. These exogenous ketones provide mental clarity, regulate your blood sugar (making them a good weight-loss strategy), and are an anti-aging supplement.

Exogenous ketones also provide all of these above benefits even if you consume a carbohydrate-intensive diet. That’s pretty cool, isn’t it?

BECOMING A FAT-BURNING MACHINE

The most exciting implications of ketogenic dieting come in the fat-adaption phase.

When you become fat-adapted, you’re fat-adapted for life. Your liver and your entire digestive system have now built the foundation to quickly turn fat into ketones and you can use them to burn fat almost instantly while still getting the cognitive and health benefits of being in a state of ketosis. The other cool thing about this is that you can afford to eat carbs when you’re fat-adapted. Your body will still switch back to burning ketones faster than you could imagine. It is truly an optimal state of living.

I want you to get there, and I want you to get there fast, so let me provide you with some strategies to accomplishing this. I have addressed a couple already and I will reiterate them quickly:

  • Constantly fueling your body with brain octane oil is a good workout for your liver to quickly convert fat into ketones for your body to use;
  • Intermittent fasting is a fantastic ways of getting your body into a fat-burning phase by burning more fat through re-balancing insulin sensitivity, increasing HGH, and draining your glycogen supplies quickly;
  • And working out in a fasted state also greatly helps with long-term fat burning by increasing the protein AMP kinase. This helps your body burn fat more efficiently, which is at the center of this fat-adaptation concept.

And now, I’m going to keep these strategies coming…

  • The next tip is to control your lifestyle and environmental factors while you’re working towards keto-adaptation. For example, keeping your stress response low is important for controlling blood sugar responses, as mentioned above. I’ve already mentioned using adaptogenic herbs as a shortcut into ketosis, and they are a shortcut towards becoming keto-adapted quicker as well. Read about these under the Adaptogen to Stress hack.
  • If you’re simply on a ketogenic diet and are not yet fat-adapted, your workouts should not be overly grueling. This is going to pump your body full of cortisol and you’re not going to have the foundation in your body or your diet to combat that. Your options then are to eat carbs, which will kick you out of ketosis, or to do nothing about your body’s stress response, which is neither good for ketosis or your overall well-being. Opt for light workouts, short HIIT workouts (learn more under the One Minute Workout hack), mobility training, and yoga while working towards becoming fat-adapted.
  • Additionally, getting sufficient quantity and high-quality sleep is of paramount importance when it comes to regulating hormones and being in a optimal state of ketosis. For my guide on ensuring optimal sleep, you can check out the Sleep Sanctuary hack for everything you need to know.
  • Another lifestyle piece that you want to consider is balancing out inflammation in the body which could be detrimental when it comes to things like triggering insulin-resistance or appetite dysregulation. Supplementation plays an important role here, with high quality turmeric and CBD oil being two of my all time favorite anti-inflammatory methods. However, the most effective treatment for inflammation, in my opinion, is grounding and using the earth’s natural frequency and electrons for healing. You can read all about grounding and PEMF therapy under the Grounding hack.
  • And now I have one final, powerful strategy to quickly turn your body into a fat-burning machine, and that is cold thermogenesis.

Cold thermogenesis creates something called brown adipose tissue, or brown fat, in your body. Brown adipose tissue is essentially a fat which burns fat in your body, and the amount of brown fat we have in our bodies decline as we age.

Scientists theorize that the declining amount of brown fat in the human body is part of the reason why it takes longer to become fat-adapted the older you are. Cold thermogenesis is a good strategy to hack that statistic and become a fat-burning machine much quicker.

Additionally, cold thermogenesis quickly depletes your glycogen supply and then produces a protein called 1GF1, which increases testosterone and human growth hormone. This creates compounding effects which make your body the epitome of efficiency when it comes to burning fat.

Learn everything you need to know about using cold exposure to your advantage under the Cold Thermogenesis hack.

And there you have it. You are now equipped with the knowledge to become a fat-burning machine quicker than most everybody. Use this knowledge to hasten your process towards becoming a superhuman.

CARBS IN KETOSIS

This may come as a no-brainer, but it is important to keep in mind that ketogenic dieting is reducing the amount of glucose that is circulating through your blood and liver, but never dropping your blood glucose to zero. Certain functions within your body need glucose. Period.

And it is for these reasons that, especially if you’re an exercise enthusiast, you need to consume carbohydrates at one point or another. 

But if you don’t do much exercise, the truth is that you should limit the vast majority of carbs from your day.

I would urge you, if you don’t do any exercise, to either start, or incorporate some of the other fat-burning strategies within this book to use at your disposal. It is extremely difficult (might I say nearly impossible?) to follow a ketogenic diet or become fat-adapted without any sort of movement or other fat loss technique. Start intermittent fasting, start hitting the sauna, use cold thermogenesis, etc. and preferably combine these things with exercise.

The truth is, even if you follow a strict ketogenic diet without any exercise or other metabolism-boosting technique I’ve taught, you will struggle to find enjoyment in your life while needing to be straight as an arrow with your diet. Incorporate some sort of movement within your life, and you have more freedom in how straight-edged you have to be within ketosis.

The questions then becomes how many carbs should you consume, what should you consume, and when should you consume it?

Well, this in large part is based on where you are in your fat-adaptation period. If you’re body is not yet keto-adapted and you’re performing light, fasted morning workouts, then you shouldn’t be consuming as many carbs as a keto-adapted ultra-marathoner.

If you’re in the Keto-adaptation period, then don’t overwork your body with exercise, and get about 5-10% of your total calories from carbs. Always shoot for carbs that have a low insulin response on the glycemic index.

If you’re a hard-charging exercise enthusiast who trains twice a day while fat-adapted, then I would recommend shooting for 150-200 grams of carbs which have a low insulin response on the glycemic index after exercise. This is vital for combating the stress response from your exercise.

These foods include boiled sweet potatoes, berries, legumes, amaranth, quinoa, sushi rice, and spaghetti squash.

Remember, your options are nowhere near limited at that. What I would recommend is that whenever you are fueling yourself with carbohydrates, you do your research on the blood-sugar response you’re going to get and the nutritional density of the carbohydrate. You don’t want to mess up your high-functioning state by shoveling refined carbs and sugary pastries in your mouth.

Of course, if you don’t train anywhere near than intensely and you’re fat-adapted, then I would opt for closer to 100 or less grams of carbohydrates. If your exercise is very light, such as a morning walk and yoga, then shoot for closer to 50 grams of carbohydrates.

So now, when is the best time to eat these carbs?

I have found that I function and sleep best when I consume my carbohydrates in the evening. Fat-adapted exercise enthusiasts should split up their carbs between the period after their workout and the evening before bed.

According to the book “Carb Backloading” by John Kiefer, if your muscle glycogen stores are not full by the end of the day (which they won’t be if you’re following a ketogenic diet), then the insulin produced by a high-carb meal in the evening will drive your carbohydrates into the tissues of your muscle and not the tissues of your fat, which is preferred.

Also, research has found that higher carbohydrate diets, especially consuming carbs in the evening, may shorten wake times in the middle of the night.

Eating carbs increases serotonin in the gut, and serotonin is a precursor to melatonin. Completely depriving yourself of carbs may actually hurt your sleep. And even though being in ketosis is powerful and incredibly beneficial, it is not worth compromising your sleep. Eat some low glycemic carbs such as berries in the evening.

This being said, you can achieve the opposite effect if you consume high-glycemic meals too close to bedtime. This can result in it being trickier to fall asleep.

The gist of all of this is, don’t be scared to eat some healthy carbs in the evening. If you’re keto-adapted, then you would be shocked at how quickly your body transitions back into a state of ketosis after a carbohydrate-centric meal. Ketones truly become your body’s preferred fuel.

Again, the best determinant of carbohydrate consumption for you is all about how it makes you feel. How do you know for sure what the correct amount of carbs for you is? Data is great, but how you feel is truly what matters most.

KETOSIS FOR EXERCISE

The truth is, standard ultra-endurance workouts while on a carbohydrate-intensive diet are horrible for you, tarnish mitochondrial health and eat away at your stem cell supply.

In fact, the dietary guidelines from Gatorade, Powerbar, and the rest of the health industry (with their sugar-laden products that rule the world) suggest that is it optimal to consume 7-10g of carbs per kilogram of your body weight if you are an elite athlete.

While this may support ample glycogen supply during longer workouts, this is also associated with cancer, cardiovascular disease, cognitive impairments, kidney disease, pancreatic dysfunction, nervous system damage, and diabetic retinopathy, which is blindness from sky-high blood sugar levels.

I don’t know about you, but that list is concerning.

And it makes you question what you’re doing to your body if you’re constantly fueling and refueling your body with carbohydrates.

If you do ultra-endurance exercises while following a carbohydrate-intensive diet, I urge you to consider the transition to a fat-based ketogenic diet.

Which leads us to the next logical question…

Can you perform at as high of a level while burning fat for fuel rather than fueling yourself with carbohydrates?

The answer is yes… IF you’re fat-adapted.

In fact, recovering from intense exercise without excessive carbohydrates in your muscles decreases recovery time by increasing the transcription of beneficial components in your ribonucleic acid. This has exciting implications for the possibility of enhanced recovery rate after intense exercise.

Another study took participants and had them do high-intensity interval training on a bicycle. They deprived them of carbohydrates and had them perform, and they showed greater fat-burning capabilities, including an increase in enzymes responsible for fat metabolism, with no compromise in performance.

It is important to note that the health industry is saturating the media with studies of participants performing at a lower level while on a ketogenic diet. Remember, there is a stark difference between being on a ketogenic diet and being fat-adapted. Don’t let this information fool you!

And I also want to introduce another one of my favorite keto supplements, this one tailored specifically towards exercise:

UCAN superstarch is a carbohydrate product which supplies long-lasting and slow-releasing glycogen to your muscles. This product does not interfere with your metabolism’s fat-burning capabilities during exercise, and provides a non-invasive energy boost for your workout. It is also loaded with high-quality electrolytes, which is vital during intense exercise.

Using this product allows you to use ketones as your slow-burning endurance tool AND a steady supply of carbohydrates to allow your muscles to fire explosively. In other words, this product is a cheat code when it comes to athletic performance while on a ketogenic diet.

So, there is a way to perform at just as high of a level (or even at a higher level when considering muscle recovery and mitochondrial health) as you are now on a carbohydrate intensive diet. It just takes the time required to transition your body into a fat-burning machine, which you now have the resources to do at an incredibly fast pace.

Now, it is only a matter of making the decision for yourself to set aside the time needed to make this lifestyle change, sacrifice your short-term gains for your long-term health and performance improvements, and become a superhuman version for yourself.

Hack Combo: As addressed above, combining cold thermogenesis with a ketogenic diet is very good for you. However, it is also an absolute cheat code when it comes to upregulating your VO2 max and doing exercise until fail. Combine these two hacks, and you will become an unstoppable force in whatever athletic pursuit you desire.

CONCLUSION

Whew.

That was a lot.

I am absolutely unapologetic for the amount of content I chose to include in this chapter.

The truth is, there are just too many people making too many mistakes when they start on their own ketogenic diet, and they find themselves using misinformation to do more harm than good to their bodies.

Ketogenic dieting is just too important to be causing that kind of damage.

I wanted you to have the resources, so I provided them to you.

Utilize this hack, and become your own superhuman.

If you have any questions, comments, queries, or concerns, please leave them below!

Cheers!

29 thoughts on “The Ketogenic Diet MASTERCLASS

  1. This was the most comprehensive article on the Ketogenic Diet that I have ever come across and it drilled down in areas that were entirely new information for me. As such I have bookmarked the page to come back again and again, as I am sure I will need to.

    Basically, you have created a wonderful guide that is full of actionable tips and advice that we can refer to as we go through the phases of reaching our goals while converting to such a diet. It does make sense to follow some kind of roadmap as you dive into the diet or you could end up harming rather than helping yourself.

    The many strategies you mention are likely too much for the beginner, but as they adopt two, three and more, they will begin to see the progress they are making faster and this, in turn, will motivate them to try even more of the tips to get the ball rolling to a fat burning dynamo end state.

    Great post and tons of value. Thanks for putting this together, and I will be back! 

  2. Wow. Just what I needed. This has to be one of the most detailed articles I ever ran across. You really covered almost everything that should be covered. 

    I myself started a keto diet and I am in a need of good keto supplements. I saw that you recommended two products, but I can not seem to make a decision.

    What would you recommend? Brain Octane Oil or BHB salts by Vaxxen Labs?

    Looking forward to your response.

    Strahinja.

  3. I stumble upon your website the Ketogenic Diet pique my interest but I found myself asking myself what is the Ketogenic Diet and then you explained. Fortunately, I don’t really have much fat to burn and this can also be unfortunate depending on how you look at it.

    Learning about the Ketogenic Diet and its benefits was interesting but since it’s not exactly what I am looking I’m left with a question. Do you recommend a Diet that can help me gain weight (healthy fat)?

  4. Dear Ben,

    Wow, what an extensive guide on Ketogenic Diet! I thoroughly appreciate the research you must have done to gather and compile so much information.

    To be honest for the last few weeks I am doing some research on ketogenic diet and when I came across your helpful and informative post, I am amazed. Thanks a lot for sharing these loads of valuable information and sharing from your own experience adds more value to this post.

    As a newbie in ketogenic dieting I found your post highly uplifting and educational. I recently realized the importance of staying in state of ketosis and its benefits. The information on Keto flu and its prevention is an eye-opener.

    As a result of my research I had different ideas and plans for my Ketogenic Diet but after reading your post I changed it all. I believe one read is not enough and I need to read this post a few times to grab all the information. So I am bookmarking your post.

    You not only discussed the problems and mistakes people make with Ketogenic Diet but you have provided with the solutions as well “What we need to avoid and on what we need to focus”.

    Thanks for all these valuable resources and You gave us an encyclopedia of knowledge here. Thank you for this elaborated write up about Ketogenic Diet.

    Much Success!

    Paul

  5. OMG! This is golden. Thank you for taking your time to share this exhaustive post. Personally, I have read alot about keto diet and most especially, the fact that I can get to burn calories and loose a lot of weight within a limited time but I never knew it is just a mere fluke and the beginning of real stress and work. This has really opened my eyes especially the do’s and don’ts. I will be very glad to get the book so I can access the remaining chapters. Thanks

  6. Hello,

    I really enjoyed reading this and it a refreshing change from all the Keto posts that just tell you to eat a ton of fat! That always irritates me since there is no way living off of bacon is healthy. You simply can’t get the nutrients you need without veggies too. 

    I also appreciate your detailed description of water vs. fat loss and the need to drink lots of water. It is never healthy to become dehydrated. 

    I have histamine problems that prevent me from eating many of the mainstay foods of a Keto diet but the general concepts of lower carbs, high quality fats, no preservatives and chemicals, fresh produce etc. still applies. I will show this post to my husband since he has lots of friends on Keto and I have tried to explain that you can’t just eat whatever fat you want.

    Thrive Market looks great. Do you know if they ship to Alaska?

    Thanks for this very detailed and informative post. There is so much great information here. 

    Jessica

  7. Dave, thank you again for your warm comments!

    I appreciate your bookmark. You make it my goal to provide as much value as possible in my articles.

    Warm regards!

  8. Strahinja,

    If you’re just getting rolling on the keto diet, then absolutely opt first for the Brain Octane Oil. Later on, if you feel that you need the energy push, you can integrate the BHB salts.

    Thank you so much for your comment!

  9. Quite the interesting question my friend!

    While it isn’t bad to have some body fat on your body, it is certainly an interesting proposition to desire more of it! My suggestion to you would be to make exercise a mainstay, and recover optimally. I am not going to tell you to eat more carbs and spike inflammation in your body, because that would be counter-intuitive (although you would put on some fat.)

    My suggestion to you would be to integrate more explosive power training into your protocol.

    Thank you for your comment!

  10. Paul,

    Thank you for your kind comment! I am always happy to provide value with my posts to my valued readers! I hope your voyage into ketosis is an abundant one!

    Warm regards!

  11. Thank you for your comment my friend!

    I am happy I could provide you with some value in my post! I look forward to sharing more with you!

    Cheers!

  12. Thank you so much for your comment Jessica!

    I do not believe they ship to Alaska YET, but stay posted on that! They are expanding quickly. 

    Please share this to make the world a healthier place with me! I appreciate your efforts.

    Warm regards!

  13. I don’t have any experience with dieting or fasting. yet I was intrigued by how you can train your body to become fat-adaptive, I think you called it. That is something I for sure want to know more about, because it can help so many people that come into my practice. Keto-diet. I now know what it does and what mistakes not to make. Thanks for such an abundant article on keto diet – it truly was a MASTERCLASS. 

  14. Hi Ben, this is a very comprehensive guide for ketogenic diet. I’m just starting this diet lifestyle but still feeling that I made mistakes. I just know that we aren’t suppose to consume supermarket’s dairy products 🙁 Is it no good to consume low-fat processed milk and cheese? Also, I consume whey protein supplements for my fitness need, but maybe I must switch it with other alternative. There are so many dos and don’ts abour ketogenic diet that I must sort after reading your article here 🙂

  15. Ananda,

    Thank you for your kind comment. I’m glad I could provide some value to you today.

    Cheers!

  16. Alblue,

    You certainly want to steer far clear from low-fat and processed milk and cheese. Those are no-good no matter what diet you’re following.

    And I would recommend switching away from whey for the listed reasons. 

    I hope that this gave you some clarity 🙂

  17. I kept reading, reading and reading with no end. The thing is, your article about this subject is so informative and captivating. I have heard a lot about the Keto diet but did not really pay much attention. After knowing the whole subject under one article with so many tips and guidelines, you certainly made me interested in following this. I am not about losing weight but more on a healthy diet for general well-being. 

    Thank you, Ben, for all the information.

  18. Ketogenic diet is great for a lot of people and I suggest it for anyone that is not eating healthy right now and wants to improve themselves. I personally prefer a vegan lifestyle and I think that more people should promote the ketogenic diet through veganism. Nuts and avocados are some of the best tasting foods and will give you more life. Have you tried a vegan ketogenic diet?

  19. I truly appreciate all the work you put in this article. It is definitely a Masterclass for anyone interested in going on the Keto diet craze.
    I guess I must have missed the warnings about this not being for everyone. What about people that are either Type 1 or 2 diabetics? Is this going to work for them?
    I can answer that for you, it totally depends on what Prescription meds they are on.
    I went on the Keto diet during a Bootcamp challenge with my wife. We followed it to the letter and used a keto calculator to make sure we got exactly the correct amounts of Protein, and Carbs, specific to each of our body types, which you didn’t discuss either.
    I am type 2 diabetic and within a week, I was rushed to the emergency room and was almost in a coma.
    Turns out the Keto diet along with taking Jardiance as prescribed by my Endocrinologist is a deadly combination that lowered my PH levels to very dangerous levels.
    My whole point here is that everyone needs to check with their doctor before starting ANY diet for their own well being.
    Please update your article with proper warnings so no one ends up like I did.
    thanks

  20. I truly appreciate all the work you put in this article. It is definitely a Masterclass for anyone interested in going on the Keto diet craze.

    I guess I must have missed the warnings about this not being for everyone. What about people that are either Type 1 or 2 diabetics? Is this going to work for them?

    I can answer that for you, it totally depends on what Prescription meds they are on.
    I went on the Keto diet during a Bootcamp challenge with my wife. We followed it to the letter and used a keto calculator to make sure we got exactly the correct amounts of Protein, and Carbs, specific to each of our body types, which you didn’t discuss either.

    I am type 2 diabetic and within a week, I was rushed to the emergency room and was almost in a coma.
    Turns out the Keto diet along with taking Jardiance as prescribed by my Endocrinologist is a deadly combination that lowered my PH levels to very dangerous levels.

    My whole point here is that everyone needs to check with their doctor before starting ANY diet for their own well being.

    Please update your article with proper warnings so no one ends up like I did.
    thanks

  21. Curtis,

    Thank you for looking out! The article has been properly updated.

    Thank you so much!

  22. Jon,

    i am yet to try a vegan ketogenic diet but it is something that I fully intend to do. I also believe that this is important for the vegan community to understand that it is a possibility!

    Thank you for your comment!

  23. Thank you so much for your kind comment Sharon. I’m glad I could provide you with some valuable information!

    Warm regards.

  24. Thanks a lot for giving us the sneak peak to your book. There many valuable information here and i’m very excited to try this Ketogenic diet.

    I’ve heard a lot of rumors about this diet before saying it’s bad and dangerous which make me quite scared to try it.

    Lucky I found your blog and after reading your post here, it changed my perception about Keto diet.

    And the best part is, this is only one chapter of the whole book and it already teaches us a lot about Keto.

    Thanks for taking your time to put all these together. I will definitely come back once i finish read other chapters.

    Cheers
    Samm

  25. Wow. That’s a lot of information on ketogenic diet. It explains everything I need to know as I have always wondered if doing keto will do harm to the body since it’s not the norm to me. I’m used to hear eating lots of greens with balanced diet, enough sleep and exercise for good health. But now I know there is proper way to do it with your comprehensive article which clarifies it all. Thank you!

  26. I can totally relate to that Ben,

    I guess I’m one of those people, I get this tendency of eating anything I want without feeling guilty, especially those with high fat. I just tried the intermittent fasting and it’s actually not that bad, is it advisable to do it for a long period of time say, a month?

    P/S – Well done on the 5k words, I personally would love to take on that challenge and write that much but I lack the motivation to do so I really love seeing other people doing it. Thanks for sharing this 😀

  27. Thank you so much for your comment Samm! I hope you enjoy the work within my book!

    Warm regards!

  28. Thank you for your comment. I’m glad I could provide some value to your day!

    All the best!

  29. Thank you for your kind words Riaz! 5K is a tough number to hit, but surely satisfying once you do!

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