Jessica, Author at Fit Life Geek - Page 3 of 6

All Posts by Jessica

About the Author

Hi I’m Jess. I write about my adventures in getting fit and trying to build a life that is more awesome and healthy than before. I’m not a fitness nut, I’m actually more of a geek. I try to write about helpful and practical tips anyone can use.

Jun 26

How to Get a Perfect Keto Discount Code and Get 20% off Base Exogenous Ketones

By Jessica | Keto Diet

Tired of traditional diet planning and hours of training or workouts (which do not seem to work) just to eradicate those stubborn fats from your body?

Why not try the keto or ketogenic diet?

Unlike most fad diets which come and go with very limited rates of a long-term success, the keto diet is guaranteed to give you the results you always wanted!

Ketosis and Your Overall Health


A ketogenic diet is a high-fat, low-carb diet, which not only helps in flushing away excess fats but also has various health benefits.

When the body does not have enough glucose for energy fuel, it starts to burn fats— a metabolic state which is known as ketosis.

The goal of a keto diet is to keep your body in a state of ketosis so that your body will burn those stubborn fats as an energy source, rather than storing them. Being in ketosis state can help support fat burning, particularly during long training and workouts when the body needs more energy.

Ketosis helps promotes a healthy metabolism and curbs your craving so you feel less hungry. Furthermore, ketones or the acids which build up in your body during the ketosis state are also shown to curb brain glucose consumption, thus making you feel mentally sharper throughout the day.

Sounds great, right?

However, ketosis is not easy. Getting it is hard enough and staying there is even harder.

So what do you do?

Try Perfect Keto Supplements to support your keto diet!

Perfect Keto Base: The Perfect Supplement for your Keto Lifestyle


The Perfect Keto Base is specifically designed for athletes, but also works for people struggling with health issues and eliminating excess weight. It is a doctor-developed powder which is made from high-quality BHB or bet hydroxyl-butyrate.

Nothing like similar products available on the market today, Perfect Keto Base has zero sugar, zero fillers or gums, and zero carbs— meaning, ultimately ZERO JUNK!

How to Use

Just mix the Perfect Keto Base with shakes, coffee, almond milk, coconut milk, water or any low to no carb drink. No need for blender.

When to Use

Use Perfect Keto Base in the morning, before exercise and workouts, or any time of the day in order to raise your ketone levels.

For best results, take the Perfect Keto Base on an empty stomach.

Perfect Keto Base does not contain any filler ingredients which means there will be no bitter taste in your drinks, unlike other supplements. If you want to try or stay in ketosis in order to lose weight or for other health concerns, Perfect Keto Base is the only secret weapon you should try in order to best support your keto lifestyle.

Perfect Keto MCT Oil Powder: The Fatty Acid for your Keto Diet


The Perfect Keto MCT Oil Powder is specifically for anyone on a keto or a low-carb diet. This supplement contains pure MCT oils in order to support full metabolic function and mental clarity. It is the only MCT supplement which uses acacia fiber and ZERO fake ingredients.

Why does it even matter?

Well, acacia fiber is probiotic which promotes gut and cellular health. Also, it does not spike your blood sugar levels like fillers that are found in other MCT powders do.

What are MCTs?

MCTs, short for medium-chain triglycerides are the body’s preferred energy source. MCTs are quickly metabolized into ketones, giving energy to the body.

Studies have proven that MCTs are fast acting and clean source of energy for the brain and the body and supports:

  • Good cellular function
  • Good metabolic function
  • Mental and cognition clarity
  • Sustained energy levels

And because the Perfect Keto MCT Oil Powder has no fake ingredients or additives, it is the best low-carb powder which supports a healthy keto lifestyle.

How to Use

Just mix the Perfect Keto MCT Oil Poder on smoothies, tea, coffee or plain water. No need for blender. It adds a creamy texture to any cold or hot drink.

When to Use

Drink Perfect Keto MCT Oil Powder every day or as a snack replacement in order to promote a healthy metabolism and mental clarity.

MCTs are essentially one of the best natural energy sources for your body. Get the benefits of an MCT oil in a powder you can add to your drink throughout the day without ruining your keto diet with the Perfect Keto MCT Oil Powder.

Why Use Supplements from Perfect Keto?

Perfect Keto Starter Bundle


1. Quickly Get into Ketosis

Doing a keto diet is very effective and offers a lot of benefits. However, it is not perfect. There will be a time when you will eat too much carbs or protein and will instantly kick you out of ketosis.

When this happens, taking exogenous ketones from Perfect Keto supplements can quickly help you get BACK into ketosis instead of waiting for 2 to 3 days to get back normally. And if you are a just starting out your keto diet, then exogenous ketones can help you start ketosis a bit sooner than normal

2. Weight Loss

Although taking Perfect Keto Exogenous Ketone Supplements do not directly promote weight loss, they do help in pushing you into ketosis where your body will start to use fatty acids as its main energy source. This process, in turn, is quite important for weight loss.

Basically, exogenous ketones can help you get to ketosis or provide energy if you are already in ketosis, which is the beginning point of a healthy and safe weight loss in a keto diet.

3. Long-Term Results

As I have already told you earlier, being in a full ketosis can be unrealistic at times. And while it offers many benefits, it is still a restrictive diet which can be hard for some people to follow on a long-term basis.

With the help of exogenous ketones, you can still experience the benefits of ketosis even if you cannot perfectly follow the macros of the diet 24/7.

4. Mental Clarity

While exogenous ketones provide an extra kick of physical energy for the body, they also act as an extra fuel for the brain. The brain use ¼ of the energy for the whole body during the day and ketones can help provide around 70% of the energy needs of the brain.

Ketones are small enough to easily cross the blood-brain barrier and supply additional energy to the, providing mental clarity.

Getting a Perfect Keto Discount Code and 20% Off for Perfect Keto Base and Perfect Keto MCT Oil Powder

Perfect Keto Exogenous Ketones Supplements are favored by many people because of its many benefits.

Fit Life Geek, is an affiliate of Perfect Keto and is now currently offering a limited time offer on all Perfect Keto Base and Perfect Keto MCT Oil Powders.

Fit Life Geek as a website which offers actionable tips on diets, exercise and everything important in order to stay fit, believe that Perfect Keto Exogenous Ketones Supplements can help anyone who wishes to stay in Ketosis and reap its benefits, thus firmly recommending this supplement brand.

This limited time offer gives Fit Life Geek fans a 20% off discount on all Perfect Keto Base and Perfect Keto MCT Oil Powder. Just use the code FITLIFEGEEK20 at checkout in order to avail for the discount.

Here is the link for the Perfect Keto Base Discount:




Here is the link for Perfect Keto MCT Oil Powder Discount: 

Perfect Keto MCT Oil




Jun 26

What Are Perfect Keto Nootropics?

By Jessica | Keto Diet

Have you ever heard or tried the ketogenic or keto diet? Well, this diet plan is thought to be a game changer when it comes to boosting the overall brain productivity and power. Who wouldn’t want to have a boost in the brainpower? None, I guess. What if I tell you that there is one product that you can take to attain this? Well, I am talking about the perfect keto nootropics. This is a perfect brain booster and a brain enhancer. Read on to this article and you will get to know more about what this product may bring you.

But before we get to know what are Perfect Keto Nootropics, let us first discuss some necessary stuff.

Keto Diet: What does it do?


As what I’ve said earlier, keto diet is a game changer, especially when it comes to the boosting of the overall power as well as the productivity of the brain. In the actual fact, it is capable of doing the following wonders

  • Improve the focus and reduce the brain fog via the balancing of GABA and glutamate. These are two important neurotransmitters located in the brain.
  • Lower the inflammation as well as the oxidative stress, which may have been in association with the overall reduction of the brain function.
  • Upregulate the brain-derived neurotropic factor, which is a key player in the optimization of the brain function.
  • Provide more than about 70% of the energy that the brain needs through the ketones. This has been shown to be more effective than the glucose.

However, can it be true that adding nootropics or smart drugs to the mix may lead to much better brain gains? We’ll see, but before that, let us first know what nootropics really are.

Nootropics: What is this?


Nootropics are actually called “the brain boosters”, “cognitive enhancers”, or “smart drugs”. However, generally speaking, they are compounds, which enhance the mental functions, including the moods, motivation, attention span, as well as the memory.

Even though it is fairly new to the typical society, the nootropics have already been existent for decades now. Computer programmer as well as entrepreneurs mostly use it in the field of technology. Especially to increase the concentration and focus, improve the formation of memory, and be more efficient in problem solving.

Some of the most common nootropics that are used in the field of technology may include the following:

  • Ashwagandha to reduce stress,
  • Bacopa Monnieri to improve the memory formation, as well as
  • The combination of L-theanine and caffeine to improve the focus while having a calm state.

The time has changed and the admiration of the nootropics has already risen steeply, especially with companies popping, selling all kinds of brain-boosting supplements. The cool thing about it is that the nootropics have a wide array of potential uses that depends on what you really are looking for.

Nootropics: What are these for?


Aside from the aforementioned prowess of the nootropics, these “brain boosters” or “smart drugs” may also improve numerous mental functions. This is through the following:

  • Increasing the neuroprotection
  • Reducing the inflammation
  • Improving the blood flow
  • Increasing the growth factors of the brain
  • Regulating the neurotransmitter activity

Whether you use it in enhancing focus, mood, motivation, or memory –or to reduce the stress level, nootropics undeniably have the possible benefits to give them all.

Now, we’ll dig deeper into what are Perfect Keto Nootropics. Continue reading on!

What are Perfect Keto Nootropics: What’s in it?


The Perfect Keto Nootropics blend actually includes some exogenous ketones that may fuel the cognitive functions together with collagen peptides that are grass-fed and MCTs for a lasting fuel. Most particularly for people who like fasting or to those who do not want interruptions in concentrated work periods in order to eat large meals.

The Perfect keto Nootropics is combined with the aforementioned nutrients with some select herbs, like lipids, amino acids, as well as herbs that may support the mental alertness, concentration, and clarity. This is for you to function at full capability.

Here is what’s inside the Perfect Keto Nootropics:

  • Alpha GPC: This is a major component for the nerve health. The alpha GPC actually supports the healthy neural function.
  • DHA: DHA or Docosahexaenoic Acid is actually one of the omega-3 fatty acids. Furthermore, this particular structural component of the brain supports the cognitive and the vigorous cellular function.
  • Cat’s Claw: The cat’s claw is a woody vine that is native to the Amazon, and was valued by the Inca’s. In fact, they call the “life-providing shrub”. It is included in the Perfect Keto Nootropics because of its potential in supporting a vigorous cellular function.
  • L-theanine: This particular amino acid is present in the green tea. It has shown to support attention and memory while promoting the feeling of relaxation.
  • Gingko Biloba: This is used in the Chinese medicine for centuries now. The leaves of gingko biloba are thought to support the nerve and the brain cell function and are capable of supporting the memory recall.
  • Phosphatidylserine: This is a vital raw material for the nerve formation. Furthermore, it helps in promoting healthy neural function, healthy aging, as well as healthy brain activity.

The perfect keto Nootropics combine the preferred fuels of the brain, together with various nutrients, which supports a healthy brain. Especially to help you feel happy and stay sharp now and the next hours.

Perfect Keto Nootropics: What are they made from?

Each container of the Perfect keto Nootropics has BHB or exogenuous ketones, powder of MCT oil, collagen, stevia leaf, acacia fiber, natural chocolate flavoring, as well as the blend of the aforementioned herbs. This is what makes this product different from any other brain-boosting supplements. The Perfect keto Nootropics is oozing with so many ingredients, which are all beneficial for the health.

The Usage of the Perfect Keto Nootropics

The Perfect Keto Nootropics blend actually tastes just like rich-chocolaty heaven. You can put it into various drinks, including coffee, smoothie, milk, and water to take pleasure in.

How often you should take it?

Well, the Perfect Keto Nootropics has MCT oil as well as exogenous ketones in it. Therefore, you can start with half of a serving in order to assess your tolerance on it. you may increase it to full serving in a gradual manner if necessary.

When to take it?

You may take the Perfect Keto Nootropics at any given time. Especially when you want to increase your mental clarity and performance. Below are some of the suggestions on when you can take the Perfect Keto Nootropics:

  • Before workouts to support the energy and performance
  • When studying or attending a class to support the mental performance
  • On heavy work days to help power the mind
  • In the morning, fasted or even not

Who should take Perfect Keto Nootropics?

Men vs. Women

The Perfect Keto Nootropics doesn’t differentiate by gender. The mental performance and clarity of anyone can actually benefit from it.

Vegan or Vegetarian

As this combination of nootropics has collagen in it, it isn’t well-suited with a vegan or vegetarian diet. This is since the collagen her is actually comes from cows that are grass-fed.

Is it safe for Breastfeeding or throughout Pregnancy?

There is actually no definite research on this supplement’s safety for breastfeeding mothers and for pregnant women. Consultation with your doctor is necessary before taking it.


Perfect Keto Starter Bundle


We are not saying that this particular supplement will make you smarter. However, there is a big assurance that the manufacturer of this product did not include any ingredients that may reduce the cognitive performance. The taste of it is just the same as rich chocolate milk, thus making it a perfect addition to nut milk, plain water, or to any smoothies.

So, if you want to give your brain a boost and improve your memory, try Perfect Keto Nootropics now! Just like the other users who have already tried it, you will get an enhanced feeling of attentiveness, clarity, concentration, and focus!


Jun 26

Perfect Keto Collagen Review: Everything You Need To Know

By Jessica | Keto Diet

People nowadays had this sudden awareness of wanting to get fit and healthy. One of the most promising diet that actually works is a keto diet. And I’m sure you already did hear about this right? What about keto collagen? If so, then continue reading because will talk about keto collagen.

Apart from that, we also reviewed the Perfect Keto Collagen – a product that is perfect for everybody who is undergoing a low-carb diet.

But before that, let us talk about collagen.

Collagen: What Is It? And How Can It Help You?


Basically, collagen a non-inflammatory protein that can be found in the tendons, bones, and skin. Plus, collagen serves some key roles in the body such as:

  • Rebuilding tendons and joints
  • Digestion
  • Detoxification and
  • Energy production

Collagen, on the other hand, is essential for hair, skin strength, and healthy joints.

What Does Keto Collagen Do?


There are two main reasons why people do a ketogenic diet, first to feel great, second to look great. But the big problem is, keeping pace with the difficulties of a keto diet is really tough.

That is where keto collagen comes in. A collagen supplementation is extremely helpful in making the diet more accessible and easier than ever. As a matter of fact, there is plenty of anecdotal and scientific evidence showing that keto collagen will definitely make you look and feel great.

Either way, if you really want to:

  • Promote better recovery
  • Have better workouts
  • Increase your protein consumption
  • Build muscle

Then you to give keto collagen a try.

Even so, the difference between other supplements and keto collagen is that it is specifically made for people who are undergoing a keto diet.

Now that you already how beneficial keto collagen is, let us now move on to Perfect Keto Collagen review.

Perfect Keto Collagen: The Hottest and Best Keto Collagen


Perfect Keto is one of the latest brands that offers keto collagens. However, keto collagen from Perfect Keto is made of 100 percent clean ingredients as well as tastes delicious. As a matter of fact, it is cheaper compared to other brands.

Perfect Keto Collagen, on the other hand, does not contain artificial sweeteners, gluten, dairy, and soy. Plus, this product is available in two different flavors (unflavored and chocolate).

The unflavored Perfect Keto Collagen is made of:

  • 100 percent grass-fed Hydrolyzed Collagen Protein Powder
  • Medium Chain Triglycerides

While the chocolate flavored keto collagen is made of:

  • 100 percent grass-fed Hydrolyzed Collagen Protein Powder
  • Medium Chain Triglycerides (MCT)
  • Stevia Leaf Powder
  • Cocoa Powder

And here is the good thing about these ingredients.

  • As what we have mentioned a while ago it is a non-inflammatory protein that helps in digestion, energy production, and detoxification. It is also important for rebuilding healthy nails, skin, hair, tendons, joints, and more.
  • Medium Chain Triglycerides (MCTs). These ingredients are important for weight loss, mental clarity, overall health, high-performance energy, and triggering ketosis.

The actual macronutrients of Perfect Keto Collagen breakdown as follows:

  • 1 gram carbohydrate
  • 10 grams protein
  • 4 grams fat

As you can see, you will get a large dose of readily available proteins and fats with barely any carb.

Who Can Use Perfect Keto Collagen?

The Perfect Keto Collagen is specifically made for:

  • People trying to build their muscle
  • People who are eating a low-carb keto diet
  • People who do not want to eat lots of solids after their workouts
  • People who are looking for a non-inflammatory protein
  • People who want to intake more protein
  • People that have soft tissues
  • People who perform endurance exercise

In addition, you can also use keto collagen if you want to enhance apoptosis and autophagy.

Why Use Perfect Keto Collagen?

  • It uses MCTs from coconuts and highest quality collagen from the United States of America.
  • It offers long-lasting and immediate fuel for the body
  • Allows you get into ketosis fast
  • It consists of a stable ketone salt ratio that will not cause unnecessary swelling and does not damage your gut.
  • It is completely clean since it is free of dairy, soy, gluten, artificial sweeteners, and fake additives.
  • Perfect Keto Collagen tastes extraordinary and it can be mixed in any beverage like coffee.
  • It is an affordable yet effective keto collagen.

When to Use Keto Collagen?


Keto Collagen can be used anytime all through the day.

  • Post Workout. The MCTs aids with absorption and burned fast, while the collagen aids with the recovery.
  • Pre-workout. Like what we have said a while ago MTCs provides your body with a fast-acting energy source. Meaning to say, it can be used to fuel your workouts.

Aside from taking it after or during workouts, you can also add a keto collagen to your morning drink to feel focused and full all day.  Either way, you can also use it, especially if you think you need to boost your energy.

How to Use Keto Collagen?


Aforementioned, keto collagen tastes extraordinary with coffee, smoothies, and any drinks. Nevertheless, there are several ways you can use Perfect Keto Collagen

  • Add into your smoothie or shake

Since keto collagen can be dissolved in both cold and hot water, you can simply add it to your smoothie or shake. By simply adding a little of coconut oil as well as MTC oil to your smoothie you will be able to boost your energy.

  • Add into your coffee or tea

If you are a coffee or tea lover, then incorporating keto collagen in your diet is very easy. Just add some scoops if keto collagen into your cup of tea or coffee every day. However, if you want a mocha flavored drink then get the chocolate flavored keto collagen.

Even so, it can be also used as a snack replacement or just simply mix it with water then drink, however, this method is not for everyone.



To sum it all, Perfect Keto Collagen is a unique, tasty, and elegant combination of MCTs and collagen that is quite impressive when it comes to improving one’s overall health. However, if you are currently using a protein, then keto collagen can be a great option.

Nevertheless, we hope that this Perfect Keto Collagen Review gives you a better understanding of what exactly and how beneficial it is.


Jun 14

On a Keto Diet? Here Some Foods You Need to Avoid

By Jessica | Keto Diet

If you’re a fitness nut or health conscious person, you might probably heard about the buzz around “Keto diet” or ketogenic diet. Just like any other diet, starting off on this newest diet trend requires a comprehensive knowledge about what you can eat and cannot eat – otherwise, it really isn’t a diet.

While there are plenty of mouth-watering foods you’re tempting to taste in to your heart’s content, there are certain foods that you cannot eat if you wish to stay in the main goal of keto diet – ketosis. In this article, we will focus on the different foods that you might want to avoid or steer clear of while doing this particular diet.

Let’s get started.

The keto diet approach

Before you go, what exactly is a keto diet and why is it so popular among people?

Ketogenic or just simply keto diet is an approach which focuses on a low-carb diet, not just food low in carb – but eating real foods. One of the most interesting fact why keto diet is great is that, it helps to vanish those cravings. This happens when our body is confined with the consumption of carb, cravings will eventually vanish.

Foods-to-avoid while on keto

In order to ultimately lead your body to less production of hormones that signals hunger, we can break down the foods you shouldn’t eat while on this diet: Proteins, Carbs, and Fats.

Let’s take a close look at each one of these categories.



Starchy vegetables: It is true that all vegetables are packed with tantamount nutrients, vitamins, and mineral that is great for keeping our health at its best. However, to optimize the consumption of nutrient with these vegetables, keto diet requires you to be “picky” at least once.


Here are some starchy vegetables which contains high amount of carbs that you need to avoid:

  • Sweet potatoes
  • Potatoes
  • Corn
  • Yucca
  • Yams
  • Flour
  • Rice
  • Breads
  • Pasta


Some fruits: Surprisingly, fruits are best to avoid on the keto diet. Moderate consumption is healthy but taking high carb or carb-dense fruits don’t work too well with the ketogenic diet approach. You might also want to avoid dried fruits, medium and large sized fruits that comes with a high amount of sugar such as raisins, dates, and fruit juices.


Here are some fruits you need to check out on your shopping list:

  • Pineapple
  • Apples
  • Banana
  • Mangos


Sugars: Speaking of sugar, of course, one of the most important thing to avoid during this diet is sugar. Moderate consumption is okay but a good rule of thumb is to avoid it – completely. Heard about the link between sugars and tons of different illnesses?


Here is the list of certain sugars that should be avoided:

  • Maple syrup
  • Honey
  • High-fructose corn syrup
  • Agave Nectar
  • Pastries
  • Ice creams
  • Cookies


Grains and Legumes: Grains and legumes (beans) are one of the hardest thing not-to avoid during ketogenic diet – but sadly, you need to give it up. This is mainly because they typically contains high amount of carbs and high starch content that will halts your body to stay in the state of ketosis.


Certain grains, legumes, and beans you need to avoid are:

  • Oats
  • Wheat
  • Barley
  • Rice
  • Buckwheat
  • Chickpeas
  • Black, White Kidney beans
  • Lentils




Filling plenty of dietary fats is the main goal of keto diet in order to vanish cravings and keep us in a ketosis state. However, it is important to remember that not all fats are made equal. Certain types of fats including polyunsaturated fats and unhealthy processed trans fats is definitely a no-no with keto diet.

Too much unhealthy fats is known to cause different health issues such as obesity, heart diseases and so on.


Unhealthy oils: When it comes to terrible oils, inflammatory oils is not appropriate on keto diet. Instead, you can opt for natural oil such as virgin coconut oil, macadamia nut oil, or virgin olive oil.


But avoid these unhealthy (Inflammatory) oils such as:

  • Sesame oil
  • Peanut oil
  • Canola oil
  • Soybean oil



It is true that protein is important for ensuring our body is sustained with enough nutrients and minerals for energy production. This may come as a shock, but excessive consumption of protein can get your body out of the state of ketosis.


Animal products that is farmed in factories: Organic and grass-fed animal products is better that factory farmed ones. This is primarily because factory farmed or grain-fed animals contains lower nutrients compared to organically farmed ones.


Dairy: Just like the aforementioned foods listed above, certain dairy products may not work if you want to achieve better result with the ketogenic diet. However, don’t worry because dairy products such as butter, sour cream, heavy cream, and yogurt will do well with this diet.


Here are dairy products you need to avoid:

  • Milk
  • Evaporated skim milk
  • Low-fat fat-free yogurts
  • Other High-carb dairy products



Unfortunately, this list of foods-not-to-eat on ketogenic diet doesn’t end here.

There are tons of foods you should check out and avoid while you’re on the ketogenic diet. This include, excessive consumption of alcohol, sugary beverages, artificial sweeteners, processed foods, junk foods, high-carbs and starchy content foods, and so on.

You might probably thinking right now – There are tons of food that I love that I need to avoid.  With proper knowledge and controlled consumption foods while you’re on the ketogenic diet will surely help you achieve a better and optimum result.

It is important to pay attention to all the foods you eat and you will surely learn quickly. It is quite a challenge to follow this certain diet. Hopefully, this article will help you formulate your regimen and embrace the organic and natural products and eliminate the use of anything that is processed.




















Jun 14

Here’s the Secret to Understanding Keto Diet Macros

By Jessica | Keto Diet

The keto diet has been taking the healthy diet scene by storm and has became more and more popular. If you’ve heard about this powerful and effective diet, you may have heard about the term or concept “keto diet macros”, you may be wondering what it is all about. People who already on keto diet might give advice about tracking your macros. So, if you’re new to a keto diet, you should definitely keep on reading.

Let’s get started.

What exactly are macros?


The term macros on a ketogenic diet and in the context of nutrition are basically short for macronutrients. Macros act as the fuels which give energy to our body. This macronutrient includes fats, protein, and carbohydrates.

Macros play an important role in a ketogenic diet mainly because this concept ensures you to find the right balance of fats, carbs, and proteins that are needed to for ketosis. The ketosis state allows your body to become a fat burning machine.

Difference between macro and micro


One of the easiest ways to remember the difference between macro and micronutrient is its size. Aforementioned, macronutrients are important on a keto diet to metabolize the fat instead of carbohydrates as an energy source. In order to effectively achieve a better result, you must also restrict the consumption of carbs at the same time.



Macronutrient like carbohydrate may not be essential for survival this is because unlike other nutrients such as fats and amino acids, there are essential compounds found on them. Carbohydrates are basically composed of starches and sugars which helps your body to reach the state of ketosis. It is advisable to limit the consumption of carbohydrate in order to not get kicked out from ketosis state.

How to compute?

Total Carbs – Fiber = Net Carbs


The net carbs display the number of starches and sugars that are left on the carbs and fiber intake. This result is an important macro totally up to meet your daily needs. 20 grams of net carbs is an ideal target for someone who is new on a keto diet.



Protein is very important nutrients for several body functions such as tissue repair, hormone and enzyme production, strengthening of the immune function, and overall growth. This macronutrient plays a vital role in the body’s biological processes as it is considered the body’s building block.

When it comes to ketogenic diet, in order to preserve your lean body mass, it is important to consume enough amount of protein. For preserving muscle mass, you will need a 0.7 – 0.8 grams of dietary protein at each muscle pound. On the other hand, 0.8 – 1.2 grams of dietary protein per muscle pound in order to effectively gain more muscle mass.



In order to meet the required essential fat need of our body, we need to control your fat intake. Adequate fat in the ketogenic diet is necessary for the development, growth, energy, and vitamin (Vitamins A, D, E, K, and other fat-soluble vitamins like carotenoids) absorption. Dietary fats are typically sating which helps to fight cravings or hunger, this fat can be consumed on nuts, seeds, heavy cream, butter, avocado, and animal fat.

Minimum consumption of carbohydrates, right intake of protein, and following the right dietary requirements for fat is very important in the ketogenic diet.

You can use online keto macro calculator to know how many calories you will need to consume. Figure out the number of calories in both carbs and protein per day. Then subtract the number from the total calories you consumed per day, in this way, you will know how many calories of fat you should eat. Finally, you can divide it by 9 to get your daily fat allowance in grams.

Going over keto macros


If you’re having difficulty in spending too much time on tracking your keto micro, the best thing to do is to remember why you’re doing keto in the first place. Figure out how and why you went over your standard macros so that you can avoid it doing so in the future. So, don’t stress about going over your macros.


All in all, it is not really necessary to count your macros while you’re on a ketogenic diet, however, it can be really helpful to troubleshoot as well as giving yourself a sense of progress doing all your effort. Don’t just focus on counting your macros if it is keeping you from sticking to your keto diet. If so, then don’t do it.

It is better to eat well than to track well.

Jun 14

What Can I Eat On The Keto Diet?

By Jessica | Keto Diet

Recently, keto diet becomes quite popular. Regardless of that fact, many people are still confused what foods should be eaten and avoided during this process.

To give you some idea, we have listed some healthy foods that you can consume on a keto diet.

Foods that You Can Eat on A Ketogenic Diet

1. Meat


Meats that are unprocessed are keto-friendly and low carb foods. However, grass-fed as well as organic meats are the healthiest.

Even so, you should always remember that ketogenic is not a high-protein diet it is a high-fat diet. That is why you need to avoid consuming too much protein. Also, you should avoid processed meats such as meatballs, sausages, and cold cuts since these foods contain lots of carbohydrates.

2. Seafood and Fish


Shellfish and fish are both ketogenic-friendly foods. Salmons, as well as other fish, are loaded with selenium, B vitamins, and potassium, but they are carbohydrates free.

On the other hand, the carbs found in different kinds of shellfish differ. For example, most crabs and shrimp do not contain carbs, while others have.

Either way, make sure to consume two servings of seafood weekly.

3. Eggs


You can eat eggs in any way, for example, omelet, fried using butter, scrambled, or boiled, whatever you want. However, trying organic eggs is also a good idea and in fact it the healthiest option.

4. High-fat and natural fat sauces


The majority of calories on a ketogenic diet should come from fat. You will likely to get sufficient amount natural sources such as eggs, fish, and meats. Aside from those, you can also get fats in cooking, such as coconut fat, butter, and olive oil. In addition, you can also high-fat sauces like Bernaise sauce.

5. Vegetables


Both fresh and frozen vegetables are fine to consume on a keto diet. However, choose vegetables that grow above the ground particularly green leafy vegetables. You can also eat other vegetables such as broccoli, zucchini, avocado, cauliflower, and cabbage.

As a matter of fact, vegetables are considered as a tasty and great way to consume fats during a keto diet. Either way, most people who are starting keto, eats vegetables as an alternative to potatoes, rice, and pasta.

6. Nuts


This food can be consumed in restraint, but you need to be careful when taking nuts as your snacks. Furthermore, keep in your mind that cashews are rich in carbohydrates. That is why instead of eating cashews eat pecan or macadamia nuts.

7. Cheese


Cheese is delicious and nutritious food and in fact, it is rich in fat but contains very low carbs.

On the other hand, eating cheese on a regular basis can aid in losing muscle mass and reduces the strength that arises with aging.


A keto diet can be a help in achieving weight loss, controlling blood sugar, as well as other health-related objectives.

With keto diet, you are still allowed to consume a wide a variety of versatile, nutritious, and tasty foods that let you stay within your everyday carb range.

However, if you really want to acquire all the benefits of keto diet make sure to the seven foods above regularly.

Jun 02

What Are Keto Fat Bombs?

By Jessica | Keto Diet

Most diets aren’t maintainable, whether it is a low-fat diet, low-calorie diet, or vegan diet. Many of us tend to go back the most convenient way of eating. By just simply thinking about preparing daily meals using new ingredients requires so much time and effort that is why we end up eating too much.

For instance, you will get obvious results on your keto diet after two weeks, but it could be too much of transformation that you would not make it that far. In the beginning, it looks like inconvenient and complex that is why you end up going back to your previous lifestyle and lose your patience.

Actually, experiencing those kinds of situation is normal if you are on a diet, but the transformation itself is not the issue. Because the real issue is the difficulty and inconvenience.

However, the primary solution to this issue is to transform your overwhelming dietary ups and downs to a convenient lifestyle. On the other hand, there is also another solution that you can use instantly even though you don’t have knowledge in health, keto, diets, and cooking, the KETO FAT BOMBS.

The question is, have you already heard this term? If so, then that is good for you, but if not, keep reading this content because we will show you some facts so that you will be able to understand keto fat bombs better.

Let’s get started.

What Are Exactly Keto Fat Bombs?

Keto fat bombs are small treats or snacks that are low in carbs and high in fat that you can consume as quick mid-afternoon snack or breakfast or before or after a workout.

Keto fat bombs, on the other hand, can offer you adequate fats, especially if you, are having a hard time getting enough on your diet. Apart from that, it will also aid you to burn fat for fuel as well as remain in ketosis

Fat bombs offer lots of benefits that you would not get if you eat foods that are rich in protein. As a matter of fact, it consists of 90 percent fats and comes in a wide variety of flavors. Most importantly, they are easy to prepare.

More Facts About Keto Fat Bombs

  • A keto fat bomb can be sweet or savory
  • They consist lots of fats that are proven healthy
  • They should be kept in the freezer or refrigerator
  • Keto fat bombs also contain seeds and nuts

Advantages of Fat Bombs

  1. They will provide your body an ability to absorb several fat-soluble vitamins such as vitamin A, vitamin D, and vitamin E.
  2. Keto fat bombs that are made with olives and peanuts lower bad cholesterol (LDL) and increases the good cholesterol (HDL)
  3. It slows down the digestion and breaks carbs into sugar that is essential for keeping blood sugar levels steady.

How to Make Keto Fat Bombs

Every fat bomb recipe consists of three basic ingredients the healthy fats, texture, and flavoring.

Example of Healthy fats:

  • Coconut cream
  • Almond butter
  • Cocoa butter
  • Coconut milk
  • Coconut oil
  • Coconut butter
  • Avocado oil
  • Bacon fat

Example of Flavoring:

  • Spices
  • Peppermint extract
  • Salt
  • Cocoa powder
  • Dark chocolate
  • Vanilla extract (sugar-free)

Example of Texture:

  • Shredded coconut
  • Bacon bits (sugar-free)
  • Chia seeds
  • Walnuts
  • Pecans
  • Almonds
  • Cocoa Nibs

Easy Steps for Making Ketogenic Fat Bombs

  1. Mix all the ingredients in a large bowl, though you can also mix them using a blender or food processor. If the type of fat you’re using is solid like coconut oil, make sure to melt it a little.
  2. Pour the mixture into a baking pan or muffin cups, but if you don’t have any of these you can form tiny balls using your hands.
  3. Freeze or refrigerate it for a couple of hours or until the mixture becomes solid. If you make use of a pan, make sure to cut it into pieces.

Five Keto Fat Bomb Recipes


1. Peppermint Patties



  • Coconut oil
  • Dark chocolate
  • Peppermint extract
  • Shredded coconut (unsweetened)
  • Coconut butter


2. Chocolate Almond Fat Bomb



  • Almonds
  • Stevia
  • Coconut flour
  • Cocoa powder
  • Coconut oil
  • Almond butter


3. Coffee Drops



  • Coconut Shreds
  • Peppermint oil (essential)
  • Stevia extract
  • Cocoa powder
  • Vanilla extract
  • Coconut milk
  • Coconut butter


4. Tangy Lemon



  • Melted butter
  • Coconut oil
  • Cream cheese
  • Sugar (optional)
  • Lemon juice freshly squeezed


5. Cinnamon and Coconut Ketogenic Fat Bombs



  • Coconut Shreds
  • Stevia powder extract
  • Cinnamon
  • Nutmeg
  • Vanilla extract
  • Coconut milk
  • Coconut butter


If you are truly serious about losing weight as well as creating new regime then keto fat bombs can be a great help. However, some of them contain a high amount of fats that is why you need to be careful since it may possibly affect your diet. Nevertheless, there are lots of fat bombs recipes that you can try aside from the five mentioned above.

Jun 02

How to Stay in Ketosis and Lose Weight with Exogenous Ketone Supplements

By Jessica | Keto Diet


Losing weight can really drive you crazy.

And while there are so many types of diet plan and supplements sprouting everywhere with a “Noticeable weight loss in just a week” promises, only a few are “noticeably” living up to their words.

Keto diet, in particular, have this strong reputation recognized by many. For most fitness enthusiast, keto diet is but a common word that provides real results to their weight goals. Combined with powerful exogenous ketone supplement, promises turn to reality.

But, first things first:

What is a keto diet?

Keto diet, short for ketogenic diet, is a popular diet plan with moderate protein, very low carb, and very high-fat food planning. It helps you shred stubborn body fats fast and many more studies linked Keto with amazing health benefits that fight or prevents diseases such as epilepsy, Alzheimer’s disease, diabetes, cancer and so much more.

Ketogenically eating means cutting your intake of carbohydrates from 200g to 300g to only 20g to 50g every day, replacing missing carbs with fat. Drastically reducing carbohydrates activates the Ketosis state.

What’s that?

Ketosis happens when your body uses fat for energy fuel, instead of carbohydrates.

Like how cars use gasoline in order to run, our body needs calories for energy source. Our body’s main energy source is calories from carbs, leaving fats and proteins as options.

Normally, you consume more carbs than what your body needs in order to function for the next 24 hours. Unused carbs are stored as UNWANTED and HATED fats that build over time.

However, if you drastically cut the carbs in your diet, then the body will turn to Ketosis and will start using stored fats for energy, thus resulting in better body composition and health.

Weight Loss Benefits in Ketosis

1. More Fat Burn

Ketosis itself is the reason for burning fats. During ketosis, your body prioritizes stored fats as an energy source instead of carbs. This makes your body into an extremely high- fat-burning state.

2. Reduced Hunger

Again, keto diet is a high-fat diet. Being in ketosis controls your endocrine system in a manner that it reduces your food cravings increasing the CKK or cholecystokinin hormone’s activity. This hormone is usually secreted when you consume protein and fats and is responsible for regulating your appetites, stimulates digestion and delays emptying of the stomach.

CCK tends to decrease when you are calorie-deficit. This simply means that your weight loss diet becomes unbearable. However, a study suggested that being in ketosis state actually increase your levels of CKK even while in a calorie deficit diet. Thus, making keto diet a great way to stop binge-eating and curb your appetite.

3. Stabilized Blood Sugar

Ketosis mode can drastically increase your sensitivity to insulin leading to improved energy levels and better blood glucose control. With a keto diet, you are forced to eat high-quality sources of veggies, protein, and fats. This eliminates sugar spikes caused by a carb-heavy diet.

5 Common Ketosis Mistakes


1. Not Tracking Carbohydrates

Always keep in mind that:

A keto diet has a macronutrient breakdown of HIGH fat, MODERATE protein, and LOW carbs. You need to live with very low carb intake in order to achieve success with your keto diet. And the one rule you need to take seriously is to track, track, track since additional carbs can slip unnoticed.

As much as you want to completely remove carbs from your diet to ensure 100% keto diet success, that’s just not possible. Carbs are everywhere and your body needs it to survive. In general, carbs take 5% of your keto diet. However, the exact amount of how much you can take and still stay in ketosis differs in every individual.

Some of the factors that affect how your body makes use of carbs are:

  • Your metabolic history
  • Your overall lifestyle
  • The carb type you eat

Using mobile apps such as MyFitnessPal is a good way to track your carbs intake. Such apps will help you see the exact amount of carbs and calories you eat.

2. Not Tracking Protein

Along with tracking your carb intake, you should also be mindful of your protein intake, For most people building lean muscle mass, protein is a must since it promotes muscle growth. However, too much dietary proteins lead to glucogenesis.


Right. Glucogenesis is when the body breaks down protein in order to create glucose. Glucogenesis significantly reduces your ketone levels, while spiking your insulin and pulling from your lean muscle. Such process alternately burns fat and protein for fuel that ultimately leads to the high levels of fatigue and the infamous “keto flu”.

In order to avoid such situations, you need to only eat moderate protein for your body to stay in fat burning mode. This means reduced muscle based meats and fattier cuts of meats you consume.

3. Not Consuming Enough Calories

If you think that it is easy to have low-calorie intake when you are trying to lose weight, then you’re wrong. While you stick to moderate proteins and cutting carbs, you will find yourself not having enough calories from the high fats you are left.

Struggling to eat enough calories from fat daily is not good over time. This is because low-calorie levels turn on your body’ starvation mode. This means that your body will start holding on to your body fats and will negatively affect your hormones and other bodily functions, particularly in women.

4. Not Testing Blood Ketone Levels

So, you learn how to properly track your calories, protein and carb intake. Is that enough? No. What’s next? Track your ketone levels and make sure that you entered and is staying in ketosis state after every meal.

There are 3 different ways to test your ketone levels. These are:

  • Blood Ketone Test

Blood testing is the most accurate and simplest way to check your ketone levels. It uses a blood meter to make a small prick on your finger and measures BHB levels in your blood. This is the most accurate test for measuring ketone levels since there are no factors that can dilute the results.

  • Breath Ketone Test

Using a ketonix meter, you can test your ketone levels with your breath. You simply blow into the meter and will show a reading based on the acetone (which are ketones that shows on your breath) level it detected.

  • Urine Ketone Test

This test is quite simple. You just pee on a stick, wait for a few moments, and read the strip for your ketone levels. However, urine ketone tests are unreliable. This is because they measure any excess or unused ketones in your body which spills over to your urine.

5. Not Considering Nutrition

Most people only think about the low-carb, high-fat rule of ketogenic diet.

“Low carbs? Crossed out. High fat? I’ll eat every high-fat food I see. That should put me to ketosis, right?”

Yes, it should!

However, you also need to think about the types of food you are eating and don’t just freely throw nutrition out of the window. If you want best results for your diet and to your health, think about the food quality and its nutrients.


As I was saying, it is true that you can get to ketosis phase eating any high-fat food— whether it is low or high-quality food. However, eating low-quality fats is not healthy ketosis. You might reach your weight goals but you will end up paying for it in the long run and you will more likely feel really bad about it.

High-quality, healthy fats are necessary for proper hormone, brain and body functions. Because your fat intake covers the majority of your whole diet, specifically 80% of your diet, you should want it to be healthy and of high quality. These include:

  • Wild fish
  • Cold-pressed unrefined oils
  • Avocado
  • Grass fed, fatty meats
  • Nut

Avoid processed food such as cheese products, packaged sausages, and bacon.


Some veggies contain too many carbs that you might be afraid to even look at them in grocery stores. That’s understandable. However, you need those micronutrients.   Here are some tips so you can add veggies to your diet:

  • Steam veggies. This should shrink them down and allow you to eat a lot at once.
  • Choose low-carb veggies. When eating them, add some fat. This should keep your fat proportion high, plus a nice boost of nutrient-dense plant matter. Also, fats are a good absorber of nutrients
  • Create a fat-centric smoothie with vegetables such as spinach and kale.


Fiber is responsible to keep things moving along, thus, important for your gut health. So, if your diet is lacking vegetables, then you are also lacking in this area.


On the topic of gut health, adding fermented foods is another method you can do in order to keep your digestive system happy and chugging along properly. Here are some fermented foods you can have for 2 to 3 servings every day:

  • Sauerkraut
  • Kimchi
  • Raw pickles
  • Full-fat yogurt of kefir

Exogenous Ketone Supplements

After following every rule in a keto diet, you still find yourself questioning if it is really effective. Well, it is quite effective, alright. But maybe your body needs a little push to start seeing some weight improvements.

This is where exogenous ketone supplements may prove helpful.

First, let me define “KETONES”

During ketosis, you restrict yourself with carbs. After a long time of limiting carb intake, your liver will start to metabolize fatty acids. As a byproduct of such process, the body will synthesize ketones or ketone bodies. These ketone bodies served as a substitute energy source for the body.

EK, short for Exogenous Ketones, are ketone supplements. By definition, supplements are something that is added to something else in order to enhance or complete it. EK serve as a means of providing your body a deep nutritional ketosis.

In short:

Exogenous ketone supplements give your body an instant supply of ketone in order to utilize and help you reach ketosis quickly. It simply makes your transition to ketosis faster and less harsh.

5 Steps to Use Exogenous Ketones for Weight Loss

Nowadays, exogenous ketone supplements are undeniably hot weight loss products. Combined with a proper keto diet, your weight loss goals are close to becoming reality. Here are 5 steps you can follow to use exogenous ketones for weight loss.

1. Set your goals

Before you undergo any weight loss regimen, ask yourself this:

What’s your ideal weight? What is your weight loss goals?

Scale it to something practical and feasible. Don’t make goals that you know you can’t reach for the time being. After you reach that particular goal, then you can aim for something higher.

2. Make a Plan

Do not enter a keto diet without being prepared or not having any plan. Frustrations wasted time can be the end result of an unplanned keto diet. Plan what food you should eat, the exercises you will be doing and how will track your progress.

3. Use Ketones as tool

In case you are having a hard time losing weight, or you just want fast results, then invest in exogenous ketone supplements. Such supplements can help you transition to ketosis faster.

4. Track your Progress

Keto diet needs your tracking expertise. So you better equip yourself with tracking tools such as ketone level test, scale, camera for taking pictures of yourself every now and then, body measurements and mobile phone weight loss tracking apps.

5. Make adjustments

Perfect and smooth transitioning to ketosis is not applicable in a keto diet. You will experience sudden insulin spikes, cravings and others that can mislead your regimen. So, if needed, make changes and modifications in your diet and exercises in order to improve your ketone levels and ultimately lose weight.

Factors that Affect Weight Loss on Keto

Ketogenic diet guarantees weight loss. However, if you suddenly stop losing weight, see if any of the following could be the culprit and implement needed adjustments.

1. Eating too many carbs

Maybe you are eating more carbs than the necessary percentage. Or maybe there are some carbs secretly slipping in your diet. Whatever it is making sure to always monitor your carb intake so that your body will not return to utilizing carbs as the main energy source.

2. Eating too much protein

I have mentioned earlier that too much protein intake can cause glucogenesis. This pushes your body to use protein as the new energy source or constantly switching between protein and fat that can lead to “keto flu”.

3. Not tracking ketone levels often

You keep on saying that you are doing the “keto diet” but does not regularly check your ketone levels. So, how can you be so sure that you REALLY ARE in ketosis state?

4. Eating too many calories

Keto diet does not require to count calories since you are less likely to consume more than 5% of calories from carbs. However, if you find yourself having a hard time losing weight, then you might want to monitor your calorie intake and relatively lose small amounts of fats.

5. Not being mindful of the types of keto foods

Poor quality foods are filled with toxic and artificial ingredients. Such toxins increase the body’s toxic load and can greatly stress your body’s detoxification pathways where nutrients need to operate. Detoxification and biotransformation are nutritionally expensive and energetically costly processes. Depletion of nutritional reserves due to a heavier burden of cleaning toxic loads can offset some benefits you need for the keto diet.

6. Not eating real whole foods

While on a keto diet, are you sure that the foods you eat are whole foods? Be reminded that anything that is packaged can be full of hidden carbohydrates and other artificial fillers that can harm your health.

7. Eating too many nuts

While nuts are allowed in a keto diet, you need to know that not all nuts are equally made. Some nuts could be kicking you out of ketosis state.

8. Not incorporating fasting

Being on a keto diet also means incorporating fasting. This is because intermittent fasting is a sure way to break through weight loss plateaus.

9. Getting close to your goal weight

One good reason why the effects of your “keto diet” seem to slow down is the possibility of you getting closer to your goal weight. As you burn fatter, you become more and more energy deficit, so you might notice a slowdown in your fat burning.

10. Not getting enough sleep

Lack of sleep makes you fat. How? Not getting enough sleep slows down your metabolism, particularly your resting metabolic rate. It also disrupts dietary hormones and releases irregular amount.

Ghrelin (an appetite hormone), in particular, can be released in high amounts while lowering Satiety hormone levels, which leads to making you feel hungry all the time and forcing you to binge-eat.

Also, lack of sleep not only manipulates your appetite hormones but also pushes you to crave for comfort foods (carbs) like desserts and snacks with high carb, fat, and calorific value.

11. Being stressed out

It is important that you handle your stress levels during a keto diet. When stressed, the body’s adrenal gland releases high amounts of cortisol that triggers the “fight or flight” response.

So, what?

When cortisol levels are elevated, the body also releases glucose into the bloodstream. As blood glucose increases, ketones decreases and vice versa. Insulin rising halts the fat burning process and removes you from ketosis for the next few hours and even days.

12. Adrenal or thyroid concerns

Before you undergo a keto diet make sure that your hormones are in good shape. Thyroid and adrenal issues can greatly affect any weight loss regime. So, better save yourself from frustrations and expectations and consult a specialist in order to treat underlying problems first.



May 18

Keto Diet for Beginners Week 1 Meal Plan

By Jessica | Keto Diet

You have probably heard about a high-fat, low carb diet called “keto diet” that is so popular because it encourages the body to burn fat for fuel while providing you proper nourishment with whole foods. But the keto diet for beginners can be a challenge.

But here comes a common question from beginners who wish to try a keto diet.

What should I eat?

Knowing what you should eat on a keto diet can help you get started easily and increase your success. So, we made it simple for you with this 1 week keto diet meal plan for beginners to help you start your diet with as little effort as possible! All of these recipes come courtesy of the folks at Perfect Keto, the best source I have found for REAL keto diet information and supplements. Check out their recipes and more at Perfect Keto.

p.s. If you click that link, they will give you an entire keto cookbook free if you enter your email address. Here’s the link for that.



Breakfast:  Ketogenic Green Smoothie




  1. In a blender, add coconut milk, brazil nuts, almonds and spinach.
  2. Blend the ingredients until pureed.
  3. Add the rest of the ingredient and blend well.


Lunch: Tamari Marinated Steak Salad



  • Avocado or olive oil
  • ¼ cup gluten-free tamari soy sauce
  • ½ lb steak
  • Salt
  • ½ tbsp fresh lemon juice
  • 4 sliced radishes
  • 6-8 cherry tomatoes or grapes chopped in halves
  • ½ bell bell pepper, chopped
  • 2 large handfuls salad greens


  1. Marinade steak in the tamari soy sauce.
  2. Prepare salad by tossing salad greens, radishes, tomatoes and bell peppers with salt, lemon juice and olive oil.
  3. Add olive or avocado oil into a frying pan on high heat and cook the marinated steak.
  4. Slice steak and top with salad.


Dinner: Garlic Ghee Pan-Fried Cod



  • Salt
  • 1 tbsp garlic powder (optional)
  • 6 minced garlic cloves
  • 2 tbsp ghee
  • 4 cod fillet


  1. In a frying pan, melt the ghee.
  2. Add half of minced garlic to the pan
  3. Add cod fillets into the pan. Cook on medium heat.
  4. Sprinkle with garlic powder and salt.
  5. Wait for the fish to have a white color up to the side, then flip and add minced garlic.
  6. Cook until fillets have solid white color.
  7. Serve with some ghee and garlic from the pan.



Breakfast: Chocolate Chia Pudding



  • ½ tbsp dark chocolates or raw cocoa nibs
  • 5-10 Stevia extract drops
  • 1 tbsp powdered Swerve
  • 1 tbsp unsweetened cocoa powder
  • ½ cup almond milk or water
  • ¼ cup of heavy whipping cream or coconut milk
  • ¼ cup chia seeds


  1. Mix stevia, swerve, cacao powder, water or almond milk, coconut milk, and chia seeds.
  2. Let it sit for 10 to 15 minutes in the fridge (ideally overnight)
  3. Top with dark chocolates or cocoa nibs and serve.


Lunch: Easter Frittata



  • 4 cherry tomato vines
  • Ground black pepper
  • Salt
  • 2 tbsp butter or ghee
  • 1 tbsp tarragon
  • 2 tbsp mint
  • 2 tbsp parsley
  • 1 package bacon
  • 1 package goat cheese
  • ¼ cup heavy whip cream,
  • 1 Large red bell pepper
  • 1 small shallot
  • 2 small spring onions
  • 20 small asparagus spears
  • 10 large eggs


  1. Preheat oven to 400 degrees
  2. Wash and prepare asparagus, bell pepper, spring onion, and
  3. Add ghee or butter to a pan and add all ingredients from step 2.
  4. Season with salt, cook for 5 minutes and set aside.
  5. Whisk eggs in a bowl. Add herbs and cream, season with ground pepper and salt and whisk thoroughly.
  6. Mix egg mixture and cooked vegetables in a baking dish. Crumble goat cheese all over.
  7. Place in oven and cook for 20 minutes.
  8. Remove dish from oven and lower temperature to 350 degrees Fahrenheit. Lay bacon over the frittata and place back in the oven for another 15 or 20 minutes.


Dinner: Salmon with Spinach and Hollandaise Sauce



  • Salt
  • Ground black pepper
  • 1 serving Hollandaise sauce
  • 2 tbsp coconut or olive oil or ghee
  • 1 tbsp coconut milk or heavy whip cream
  • ½ large packet of frozen spinach
  • 1 salmon fillet


  1. Preheat oven to 3400 degrees Fahrenheit.
  2. Place salmon in a baking tray and drizzle with ghee or coconut or olive oil. Season with pepper and salt.
  3. Place in the oven and cook for 20 to 25 minutes.
  4. Wash spinach and remove excess water.
  5. Add olive oil or ghee to a skillet over medium heat.
  6. Add spinach and cook for 3 to 5 minutes while mixing. Season with salt.
  7. Add coconut milk or heavy whip cream. Mix for a few minutes and remove from heat.
  8. Remove salmon from the oven.
  9. Add spinach to plate and top with salmon fillet. Pour over hollandaise


Breakfast: Scrambled Eggs



  • Salt
  • Pepper
  • 2 eggs
  • 1 tbsp butter


  1. Whisk eggs in a bowl with pepper and salt.
  2. Melt butter in a pan over medium heat.
  3. Pour eggs into the pan and stir for 1 to 2 minutes.


Lunch: Smoked Salmon



  • Salt
  • Pepper
  • ½ lime (optional)
  • 1 tbsp olive oil
  • 2 oz. baby spinach
  • 1 cup mayonnaise
  • ¾ lb smoked salmon


  1. Put salmon in a plate. Top with spinach, lime and mayonnaise.
  2. Drizzle olive oil and season with pepper and salt.


Dinner: Pesto Chicken Casserole with Olives and Feta Cheese



  • Salt
  • Pepper
  • ¼ chopped garlic cloves
  • 2 oz diced feta cheese
  • 2 tbsp pitted olives
  • 6 tbsp heavy whipping cream
  • ¾ green or red pesto
  • 1 oz butter
  • 6 oz. chicken breasts or thighs


  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut chicken pieces into bite-size and season with pepper and salt.
  3. Melt butter in a skillet and fry chicken pieces on medium heat.
  4. In a bowl, mix heavy cream and pesto.
  5. In a baking dish, place fried chicken pieces with garlic feta cheese, and olives. Add pesto.
  6. Bake for 20 to 30 minutes.



Breakfast: Creamed Coconut Milk with Nuts



  • Cinnamon
  • 2 oz. creamed coconut milk
  • 1 handful of almonds
  • 3 oz of strawberries, raspberries or blueberries


  1. Place a can of coconut milk into a fridge overnight.
  2. Transfer coconut milk to a bowl and mix with a spoon.
  3. Top with berries, almonds and cinnamon.


Lunch: Tuna Salad



  • Salt
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 3 tbsp mayonnaise
  • 1 pieces hard boiled eggs
  • 5 oz. drained or shredded tuna
  • 1 piece small head lettuce


  1. Tear leaves of lettuce, wash and drain. Spread leaves in a bowl.
  2. Add shredded or drained tuna.
  3. Top with hardboiled eggs, mayonnaise and lemon juice.
  4. Drizzle with olive oil.


Dinner: Pork Chops



  • Salt
  • Pepper
  • 2 tbsp ghee
  • 6 medium pork chops


  1. Rub pork chops with 1 tbsp of ghee from both sides and season with pepper and salt.
  2. Add 1 tbsp of ghee to a pan.
  3. Cook pork chops for about 2 minutes. Turn to other side and cook for another 2 minutes.
  4. Lower heat and cook for another 5 to 10 minutes on each side.



Breakfast: Coconut Porridge



  • Salt
  • 4 tbsp coconut cream
  • 1 tbsp coconut flour
  • 1 egg
  • 1 oz. coconut oil or butter


  1. In a non-stick saucepan, add all ingredients.
  2. Mix well and place it on low heat while constantly stirring.
  3. Serve with cream or coconut milk.


Lunch: Shrimp and Artichoke plate



  • Pepper
  • Salt
  • 2 tbsp olive oil
  • 2/3 oz. baby spinach
  • 4 tbsp mayonnaise
  • 3 sun-dried tomatoes
  • 7 oz. canned artichokes
  • 5 1/3 peeled and cooked shrimp
  • 2 eggs


  1. Cook eggs in a boiling pot of water.
  2. Remove egg shells.
  3. Place spinach, tomatoes, mayonnaise, artichokes, shrimp, and eggs on a plate.
  4. Drizzle olive oil over spinach and season with pepper and salt.


Dinner: Chicken Casserole



  • Salt
  • Pepper
  • 1 ¼ oz. shredded cheese
  • 2/3 oz cherry tomatoes
  • 1/6 leek
  • 2 2/3 oz. cauliflower
  • ½ tbsp butter
  • 5 1/3 oz. chicken thighs
  • 1 tbsp lemon juice
  • 1 teaspoon green pesto
  • 2 2/3 tbsp sour cream or heavy whip cream


  1. Preheat oven to 400 degrees Fahrenheit
  2. Mix cream with lemon juice and pesto. Add pepper and salt.
  3. Season chicken with pepper and salt. Fry in butter until golden brown.
  4. Place fried chicken in baking dish and pour cream mixture.
  5. Chop cherry tomatoes, leek, cauliflower. Top chicken with chopped ingredients.
  6. Sprinkle cheese on top and bake for 30 minutes.



Breakfast: Ghee and Coconut Coffee



  • 1 tbsp coconut milk or almond milk
  • 1 or 2 cups of any coffee you want
  • ½ tbsp of coconut oil
  • ½ tbsp of ghee


  1. Add coffee, coconut or almond milk, coconut oil, and ghee in a blender.
  2. Blend for 5 to 10 seconds.
  3. Pour in a cup and enjoy.


Lunch: Mustard Sardine Salad



  • Salt
  • Pepper
  • ½ tbsp mustard
  • 1 tbsp lemon juice
  • ¼ peeled and diced cucumber
  • 1 can sardines in olive oil


  1. Drain olive oils from sardines and mash sardines.
  2. Combine mustard, lemon juice, cucumbers, and sardines in a bowl.
  3. Season with pepper and salt and mix well.


Dinner: Thai Chicken and Rice



  • ½ cup chopped cilantro
  • 1 tbsp tamari soy sauce (optional)
  • Coconut oil
  • Salt
  • Shredded meat from a whole chicken
  • 3 crushed garlic cloves
  • 3 chilies
  • 3 eggs
  • 1 tbsp grated ginger
  • 1 head cauliflower


  1. Break cauliflower and put in a food processor until it forms a rice-like
  2. In a large pan, place cauliflower with coconut oil. Stir regularly over medium heat.
  3. In a different pan, scramble eggs with coconut oil. Add eggs to cauliflower.
  4. Add chopped chilies, garlic, and ginger.
  5. Add shredded chicken meat when cauliflower is soft.
  6. Add tamari soy sauce and salt to taste.
  7. Mix well and garnish with cilantro.



Breakfast: Boiled Eggs with Mayonnaise



  • 1 tbsp mayonnaise
  • 2 eggs
  • Avocado (optional)


  1. Place eggs in a boiling pot of water.
  2. Cook for 5 to 6 minutes for soft boiled eggs and 8 to 10 minutes for hard-boiled
  3. Serve with mayonnaise and avocado slices.


Lunch: Caesar Salad



  • 1 oz. grated parmesan cheese
  • ¼ Romanian lettuce
  • 2 2/3 oz. bacon
  • Pepper
  • Salt
  • ½ tbsp olive oil
  • 5 1/3 oz. chicken breast

For Dressing:

  • Salt
  • Pepper
  • 1 tbsp chopped anchovies
  • 1 tbsp grated parmesan cheese
  • ¼ lemon juice
  • ½ tbsp Dijon mustard
  • 4 tbsp mayonnaise


  1. Mix ingredients for dressing in an immersion blender or with a whisk. Set aside in the fridge.
  2. Preheat oven to 400 degrees
  3. Place chicken in a baking dish that is greased.
  4. Drizzle melted butter or olive oil to chicken and season with pepper and salt.
  5. Bake chicken for 20 minutes or until cooked.
  6. Fry bacon and shred lettuce. Place lettuce at the base of a bowl. Add chicken and crispy bacon.
  7. Add the dressing and top with parmesan cheese.


Dinner: Keto Cheeseburger



  • ½ oz. butter
  • ½ tbsp chopped oregano
  • ½ tsp paprika powder
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 ¾ oz. shredded cheese
  • 6 oz. ground beef

For salsa:

  • Cilantro
  • Salt
  • ¼ tbsp olive oil
  • ¼ avocado
  • ½ scallion
  • ½ tomato

For toppings:

  • 1 tbsp pickled jalapenos
  • 1 ¼ oz. lettuce
  • 2 tbsp sliced dill pickles
  • 1 tbsp Dijon mustard
  • 1 ¼ oz cooked bacon
  • 3 tbsp mayonnaise


  1. Chop salsa ingredients. In a small bowl, stir ingredients.
  2. Mix half the cheese and seasonings into the ground beef.
  3. Make a patty and fry into a pan or you can grill it. Add cheese on top.
  4. Serve with lettuce, dill pickle, and


May 02

4 Keto Diet Weight Loss Myths and How to Avoid Them

By Jessica | Keto Diet

The weight loss industry is filled with myths, contradicting information and flat out fake science. To keep you from getting frustrated and confused, I wanted to talk about 4 common keto diet weight loss myths.

The ketogenic diet has blown up in popularity over the past few years and there’s no end in sight as people realize that it works. Just like any other diet, it has its pros and cons… and no diet is perfect for everybody.

In this article, we’ll look at the common misconceptions about using the ketogenic diet as a tool to shed excess fat and look good.

1. The Keto Diet is Easy

I know. Bummer. But no diet is really easy. Easy is subjective anyway. It is easier than many of the other diets out there. It’s easier than the paleo diet for example, but no weight loss journey is “easy.”

The good news is that with the keto diet, there is a period where you’ll need to adapt but things get better. Most people are addicted to sugar and carbs. Switching to a diet that gets 80 to 90 percent of its calories from fat can be challenging but it can be done, especially with help from supplements like exogenous ketones and done for you meal plans.

keto meal plans

2. You’ll DEFINITELY get faster results with the Ketogenic Diet

All diets work if you follow the plan. However, the speed of weight loss will vary from individual to individual. Will you lose more fat with the ketogenic diet? You might, if you follow the diet and don’t break from it constantly.

However, even then, it will take time to shed the fat. Weight loss is a slow process and you’re not going to lose 15 pounds in a week. Even if you manage 10 pounds, a lot of it will be water weight.

Most people have an institutionalized sense of impatience. They want results fast and they want it NOW! The keto diet will get you faster results than many other diets, but within a reasonable time.

You’ll not go from overweight to ripped in two weeks. Give yourself at least 2 months to see visible results. You might as well stay the course. The time is going to pass anyway.

3. The keto diet is dangerous

If followed correctly, the keto diet is not a dangerous fad. In fact, it’s extremely healthy. You will lose weight much more effectively, your blood sugar levels will stabilize, your bad cholesterol levels will decrease, your heart health will improve while your risk of cancer decreases and so much more.

It’s important to know the difference between the good fats and bad fats. Cold-pressed coconut oil is a good fat. Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation and accelerates the aging process.

When you’re on a keto diet, you MUST educate yourself well on what the good fats are. Then you’ll be able to consume the omega-3 fatty acids that your body needs and avoid the omega-6 fatty acids that are inflammatory.

4. Will I get ketoacidosis?

This issue is probably the biggest worry that people on the keto diet have. When the ketones in your body are too high, ketoacidosis can occur. However, this is quite rare and tends to affect only those with type one diabetes. This is pathological ketoacidosis and not a nutritional one.

If you wish to err on the side of caution, you can purchase a set of urine strips from the chemist and monitor your ketosis. If your ketones are too high, you can consume some complex carbohydrates and that should reset things to normal. There’s no cause for panic.


These are 4 of the most common misconceptions surrounding the ketogenic diet. In another article, we’ll examine another HUGE misconception about whether the ketogenic diet raises your cholesterol level.

For now, just know that this is a safe and highly effective diet with many health benefits than can be accrued if you adopt it. Do give it a go and watch your waist size shrink and your fat disappear (with time).

Want to get a jump start on the keto diet? Check out this free (you pay shipping) cookbook or these done for you keto meal plans.