keto ketogenic food diet

The ketogenic (keto) diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, which results in the body burning fat for fuel, as opposed to glucose (sugars) for fuel. 

keto 101 basics

The ketogenic (keto) diet is a low carb, high fat, moderate protein diet. When you eat according to this plan, your metabolism shifts to burn stored body fat for energy - this state is referred to as ketosis.

Utilizing a ketogenic diet has been shown to reduce and stabilize blood sugar, improve overall health and well-being. The state of being in ketosis can also promote healthy fat loss. Using a ketogenic lifestyle for fat loss works for many people who have not had success losing weight in the past.

keto food pyramid
Keto Food Pyramid
keto macro calculator

Most weight loss plans work by cutting calories. 

The ketogenic diet works differently, in that it changes the way your body uses energy.


How does it do that? Normally, your body burns glycogen for fuel, much of which comes from dietary carbohydrates. The ketogenic diet encourages your body to use byproducts of fat metabolism, known as ketones, for fuel instead. This causes your body to enter a fat-burning state called ketosis, which suppresses your appetite and may make it easier for you to eat less.

The trick to achieving ketosis is significantly increasing the percentage of fat in your diet, while simultaneously cutting out most carbs.

On a typical keto plan, you'll get your calories from roughly 75% fat, 20% protein

and 5% carbohydrates.

intermittent fasting benefits

What is intermittent fasting?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat but rather when you should eat them. In this respect, it's not a diet in the conventional sense but more accurately described as an eating pattern.

Why would someone incorporate IF while doing keto?

After hours without food, the body exhausts its sugar stores and starts burning fat. This is referred to as metabolic switching.

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. 

  • Heart health.

  • Physical performance. 

  • Diabetes and obesity. 

  • Tissue health.


There are a few different ways to determine if you are fat adapted and have reached ketosis. 

  • fruity smell on your breath

  • appetite suppression

  • increased focus and energy

  • short term fatigue (until the body is used to running in ketosis)

  • short term decrease in performance (until the body is used to running in ketosis)

  • ketones in the urine (testing with urine strips are a satisfactory way to check ketone levels though are often very unreliable)

  • testing the ketone levels in your blood using a blood ketone monitor (always correct)

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canada pruvit ketones

What is the difference between endogenous and exogenous ketones?

Let’s start with the basics:

  • Exogenous ketones are ketones made outside of the body and taken in the form of a drink.

  • Endogenous ketones are made in the liver when the body transitions from being a glucose burner to a fat burner through diet.

For our bodies to produce endogenous ketones we must follow a strict ketogenic lifestyle, minimizing carb intake, and following our macros without deviation. Exogenous

ketones provide us with the flexibility

to consume either a ketogenic

or low carb, low sugar lifestyle

while still achieving blood test proven

ketosis daily! 

Trial Packs are a great way to get started if you are looking to try a sample of the different flavours and products! Many of my kits include Mitoplex electrolytes along with ketones so you can try a variety! I package and ship all these special packages out to you from my home created just for you!


There are options for both charged (caffeinated) as well as caffeine - free, so ensure that you are choosing the option that is best suited for you! 

The most popular option is the 20 serving challenge pack! It's a mix of charged and caffeine free and a variety of flavours.