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Learn About Keto 

What is the “Ketogenic Diet?”

The ketogenic (Keto) diet is a low carb diet that is designed to heighten the metabolism, putting the body In ketosis which allows your body to burn fat for energy instead of glucose. This provides the body’s main source of energy.

Keto Flu

Why am I feeling sick!?… What is the “keto flu?”

The “Keto Flu” happens when your body begins to adjust to the diet changes burning fat for energy instead of burning glucose. This means your body is withdrawing from carbs and can last up to one week. Not everyone will experience the keto flu and everyones symptoms may not be the same.

Symptoms may include:



-Difficulty Focusing


-Cramping/Muscle Cramping






-Drink More Water

-Increase Healthy fat Intake

-Increase Salt Intake

-Increase Electrolytes

-Low-Intensity Exercises


Counting Macros

How To Count Macros

Divide the calories from each macro into your daily calorie needs.

Multiply that number by 100%.

Ex: (80/1800) x 100% = 5% of calories from carbs.

(600/1800) x 100% = 33% of calories from protein.

Net Carbs

Net carbs are the digestible carbohydrates. These carbs do not harm your blood sugar.

How Do I Calculate Them?

Calculating net carbs are easy, simply subtract the dietary fiber and sugar alcohol from the total number of carbohydrates.



Carbohydrates - 10g

Dietary Fiber - 5g

Sugar Alcohol - 1g


10-5-1= 4 net carbs


*You may consume 20-40 net carbs a day but the few net carbs the better! If your goal is to lose a large amount of weight in a short period of time, its best to stay under 20 or between 20-30 net carbs a day.

Intermittent Fasting

Intermittent fasting is a pattern where you cycle between periods of time of which you eat.


Three types of fasting:

  1. Periodic fasting: Fasting once/twice a week for 24 hours

  2. Alternate-Day Fasting - Fasting every other day

  3. Daily time-restricted fasting 16/8 (16 hours of fasting, 8 hours of healthy eating)


Based on your weight loss goal you may choose whichever intermittent fasting method that is best for you.

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