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What is the ketogenic diet?

The ketogenic diet is a high fat, moderate protein, and very low carbohydrate diet. 

This means eating under 50 grams of carbohydrates per day. 

By restricting your body of carbohydrates while eating higher amounts of fat, your body goes into a state of ketosis.

Ketosis – when your body begins to use fat as its primary source of energy rather than glucose (from carbohydrates).

Benefits of the ketogenic diet include:

  • Increased energy – no more dozing off at 3PM.
  • Clear thinking / improves ADD – “brain fog” is a common symptom of high-carb diets. You will quickly experience benefits of focused energy when starting a ketogenic diet. Those who have trouble focusing and are prescribed adderall for their ADHD should try out the ketogenic diet before writing yourself off as another person with an attention deficit disorder.
  • Weight loss – crazy how much weight you can actually lose by eating MORE fat and cutting carbs out. The satiating effects of a high fat low carb diet will make losing weight effortless.
  • Reduced inflammation – Inflammation has been linked to several diseases as well as an overall shitty feeling. Say goodbye to that bloated feeling after eating a ton of carbs.
  • Preservation of lean muscle mass – Ketones have been shown to help preserve lean muscle mass even when protein is lower than on a high-carb diet.
  • Significant decrease in anxiety and depressionResearch has shown that being in ketosis produces more GABA in your brain which is the neurotransmitter responsible for helping you “chill”. Ketone bodies have also been shown to stabilize other neurotransmitters such as serotonin and dopamine further controlling your mood.
  • Increases testosterone- You won’t be surprised if you feel all around more aggressive. For women, this isn’t a bad thing. Your hormones become stabilized.
  • Improves autism and other neurological diseases. – The keto diet was mainly used for the treatment of epilepsy but as of recently, studies have been showing its beneficial effects to several other neurological diseases such as Parkinson’s, autism, ADHD, and more.
  • Fights cancer- Since cancer cells feed off of glycogen, there has been much success of the treatment of cancer by depriving your body of carbohydrates. 

What do I eat in order to get into ketosis? 

ketogenic diet grocery list

You MUST be eating high fat, moderate protein, and very low carb.

For most of you the standard ketogenic diet should consist of…

80% fat

15% protein

5% carbohydrates

Start off with the ratio above and adjust it once your body is able to use fat as a source of fuel and energy more efficiently.

If you lift weights or exercise more frequently, I would drop the fat to around 65% percent and increase the protein to 20-25%.

Everyone is different but I highly recommend starting off with 70-80% of your food coming from fats.

 ketogenic diet grocery list

There is a likely chance you will experience something called the “keto flu” when first starting the ketogenic diet.

You will feel flu like symptoms that can last a couple days if you aren’t adapting to a ketogenic diet correctly.

If this happens, make sure you have your electrolytes in check. The keto diet flushes your system pretty quickly of electrolytes so it’s crucial to keep your sodium, potassium, and magnesium levels up.

And remember, just because you feel like shit for the first couple days I can’t emphasize how worth it it is to stick to it.

Once your body has adapted to ketosis, you’ll start to experience all the benefits i’ve listed. You’ll feel like a weight was just lifted off your shoulders.

To get straight into the meat of the ketogenic diet, here are some of the most important articles to read:

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