KICKSTART

GUIDE The Keto Diet

for Beginners

Discover the
delicious world of
keto—what it is, how
it works, and how to
easily reset your
body for optimal
health!
Table of Contents

PART 1: DESTINATION KETOSIS PART 3: THE KETO LIFESTYLE

Introduction, 3 Introduction, 59
Getting into Ketosis, 5 What You Need to Know About Exercise
Before You Start: Helpful Tools, 9 on the Keto Diet, 60

Macros & Calorie Counting, 11 What Is Intermittent Fasting &

Should You Do It?, 62
The Keto Flu: Facts & Remedies, 14
Tips for Dining Out on a Keto Diet, 67
When to Test Your Ketones & Glucose, 16
More Resources, 70
What Should Your Ketone Levels Be?, 19
The Glucose Ketone Index (GKI), 21 PART 4: RECIPES
Why Are Ketone Levels Lower Introduction, 71
in the Morning?, 23 Killer Keto Frittata with Sausage & Kale, 73
How to Test for Bio-Individuality & Eggs Benedict with Blender Hollandaise, 75
Food Sensitivities, 24
Low-Carb Loaded “Fauxtato” Skins, 77
Can Too Much Protein Kick You Out
of Ketosis?, 27 Herby Keto Chicken Wings, 79

What Is Fat Adapted and How Long Does Grilled-Vegetable Chopped Salad with
It Take to Get Fat Adapted?, 29 Creamy Avocado Dressing, 81
Ahi Salad with Citrus Dressing, 83
More Resources, 31
Keto Koconut Chicken Tenders, 85
PART 2: FOOD AND DRINK Butter-Basted Filet Mignon with
Introduction, 32 Horseradish Cream & Zucchini, 87
What to Eat on a Keto Diet, 33 Creamy Keto “Pasta” with Shrimp,
Bacon & Broccoli, 89
“Dirty” Keto Versus “Clean” Keto, 37
Maple-Bacon Brussels Sprouts, 91
How to Swap Carb-Heavy Foods for
Keto-Friendly Foods, 41 Keto “Potato Salad”, 93
Vegetables to Eat on a Ketogenic Diet, 43 Chocolate Peanut Butter Fat Bombs, 95
The Best and Worst Butters & Oils Lemon Bars, 97
for the Keto Diet, 44 Chocolate Cupcakes with
All About Flours & Binding Agents, 48 Buttercream Frosting, 99
Sugar Substitutes for a Sweet Keto Life, 51 Flourless Chocolate Cake with
Chocolate Glaze, 101
Alcohol & the Keto Diet, 55
More Resources, 58 PART 5: KETO-MOJO RESOURCES
Resources, 104
 Introduction

Congratulations! By opening this guide, you’ve taken an important step toward

improving your health, energy, and happiness through a ketogenic lifestyle.
Why? Because the known health benefits of the ketogenic diet are mounting!
Along with being an excellent diet for weight loss and managing type 2 diabetes
and metabolic syndrome, the keto diet is being touted as a means to improve heart
health, general metabolic health, and acne; protect brain functioning and act as a
therapy for several brain disorders (including seizures and migraines); reduce risks
of cancer; and improve the health of women with polycystic ovarian syndrome
(PCOS). It’s also being employed as an adjuvant cancer therapy.
We know it can seem daunting at first, especially when you don’t know what to do
or eat and have lots of questions. But in this guide, you’ll find everything you need to
ease into the rewarding world of keto.
We’ve organized the subjects based on what we think you’ll want to know first. Don’t
worry if you don’t understand all the nuances immediately. As long as you know and
follow the keto fundamentals—and you’ll learn them all here—you’re on the path to
your best and most delicious and healthful life.
So, get ready to gently waive off that carb-heavy side dish, sugary piece of pie, and
seemingly innocent breath mint. Stick to these guidelines and you’ll get and stay in
ketosis (the key to keto), retrain your palate, master a new and entirely delicious
lifestyle (complete with ways to truly satisfy your cravings), and be rewarded in ways
you couldn’t have imagined.
Now, Mojo On!

3
 PA RT 1

Destination Ketosis

For people new to the ketogenic lifestyle, the diet can

be intimidating. After all, unless you’re surrounded by a
keto community, you’ve probably never heard of ketosis
or ketones, never mind learned how to get your body to
produce and benefit from them. This section addresses what
you need to know about ketosis—what it is, getting into and
staying in it, side effects you might experience, and how and
when to test your glucose and ketones to help you keep on
track. After reading through this section, you’ll know more
than enough to confidently begin your keto journey.
Getting into Ketosis

There’s only one critical element to a keto diet: getting into and being in ketosis. So, let’s get clear on
exactly what it means to get into ketosis, how long it takes to get there, and what you’ll want to do in
order to get into and stay in ketosis.

WHAT IS KETOSIS?
Simply put, ketosis is a natural metabolic process in which your body uses fat for fuel rather than glucose
(carbohydrates/sugar). This only happens when the body is deprived of carbohydrates (sugars). Without
access to carbs, your body triggers your liver to convert fat (from your food and your body) into ketones
(blood acids) and then uses those ketones for energy.
As you might expect, getting into ketosis and staying there has everything to do with what you do and
don’t eat. After you calculate your macros, or “macronutrients” (your daily calories broken down into
optimal amounts of fat, protein, and carbs), you will know how many total calories you should consume
per day and that you should get 70 to 75 percent of your calories from fats, 20 to 25 percent from
protein, and 5 to 10 percent from carbohydrates/sugar—give or take depending on your lifestyle and
other personal factors. We’ll show you how to calculate your macros on page 11. But what you might not
know is when you can expect to see and feel the benefits of your efforts.

GETTING INTO KETOSIS

If you’re like most people who are just getting into the keto lifestyle, you’re probably itching to see and
feel immediate results. You may even be obsessively testing your blood for ketone levels and wondering
why the test results fluctuate so often and so dramatically. To that we say: Have patience! One of the
biggest hurdles to success on a keto diet is a mind-set that you’re “supposed to be” further along on
achieving your goals or more in ketosis than you are. But every single person reacts differently, so there’s
no need to compare.
Getting into ketosis doesn’t happen immediately. It takes your body anywhere from two to seven
days to get into ketosis, depending on a variety of factors, including your unique body, health, activity
level, and diet.
Why does it take so long? Because you’re retraining your body! Ketosis is a natural metabolic process
which your body uses fat for fuel rather than glucose (carbohydrates/sugar). To activate this process, you
need to deprive your body of its usual go-to fuel—carbohydrates and all forms of sugar. Then you need
to give your body time to adjust and your liver time to convert fat from your food and your body (adipose
tissue) into ketones for energy.

PART 1: DESTINATION KETOSIS 5

As long as you’re eating within your optimal macros, you’re on your way. So rather than pushing
yourself to the result, aim for the journey. The first month or two on keto is a learning experience, where
you’re getting to know the diet, discovering how your body reacts to different foods (see page 24) and
your pain points, and physically adjusting to burning fat rather than carbs for energy. If you don’t see
results as quickly as you’d like, don’t be discouraged. Just remind yourself that you’re embarking on a
new, healthy lifestyle and keep on the path. In time, the results will come.
Practicing fasting or intermittent fasting may get you into ketosis in less time, but it’s not necessary,
and it may be a bit more than you want to take on right out of the gate. (Learn more about fasting
on page 62.)

HOW TO KNOW YOU’RE IN KETOSIS

After you give the keto lifestyle a few days, the easiest way to see if you’re in ketosis and know what
level of ketosis you are in is to conduct a blood test. You may see your ketone levels start rising from
0.1 mmol/L to 0.2, then 0.4 or higher. You are officially in nutritional ketosis at 0.5 mmol/L! FYI, mmol/L
stands for millimole per liter (a “mole” is a measure of quantity based on the number of molecules rather
than on weight; it’s used as a measure of a solution, for example, glucose in blood).
Testing is the only surefire way to know if you are in ketosis (and blood testing is way more accurate than
urine or breath testing), but there are also telltale signs that you’re on your way. Many people new to
keto get symptoms related to something known as the keto flu, which we tell you more about on page 14.
Once you’re solidly in ketosis, other common signs are a metallic taste in your mouth (from ketones),
a much more manageable appetite, and the ability to go longer between meals without feeling hungry.
Finally, one of the best telltale signs you’re in ketosis: a massive and sustained increase in energy!
That said, these “signs” are subjective and are not experienced by everyone on the keto diet, so don’t
worry if you don’t get the keto flu or have the metallic taste. Just keto on!

TIPS FOR STAYING IN KETOSIS

Once you get into ketosis, your next goal is to do your best to stay there. Following are some practices
that help make the effort easier. Turn them into habits and before you know it, the keto lifestyle will be
second nature.
• Focus on whole, low-glycemic foods. Now that the ketogenic diet is becoming popular, many
companies are branding themselves “keto-friendly” in an effort to capitalize on the growing
keto community. But don’t let the hype fool you. Even foods that are touted as healthy are often
carbohydrate-heavy and sugar-laden. Take granola bars, for example. Many people consider them a
healthy snack choice. But many of the toasted oat bars contain more sugar than a candy bar!
In fact, sugar in its various forms is so integral to our foods that it’s included even in products you
wouldn’t think would contain troublesome ingredients (carbs and sugars), like most flours and

PART 1: DESTINATION KETOSIS 6

 HOW TO STAY
IN KETOSIS
These simple
practices help make
the effort easier.

starches. Consequently, we recommend getting most of your nutrition from whole foods (natural,
organic, unprocessed foods, such as good-quality meat, fish, dairy, and certain vegetables).
Besides, eating a diet of mostly whole foods makes things simple; you won’t need to keep an eye out
for hidden ingredients that could affect your ability to stay in ketosis.
When considering recipes to try and when shopping for groceries, aim for whole, low-glycemic foods
and ingredients, such as those listed on pages 34 and 35.
• Read food labels! Mints, gum, candy, baked goods, and drinks labeled “low carb” may seem like great
ideas, but if you look at their ingredient lists, you’ll often find they contain problem ingredients (carbs
and sugars) that can cause your ketone levels to drop or that can completely kick you out of ketosis!
The same goes for other food products that you may not expect to contain sugar or other high-carb
ingredients; some broths, spices, condiments, and even sugar alternatives can sneak unexpected
carbs into your diet and affect your ability to stay in ketosis.
Luckily, all packaged foods feature nutritional facts labels that tell you what you need to know, so be
sure to read labels and factor any carbs in the foods you consume into your daily macro calculations.
You can learn how to determine whether a food is keto-friendly to you on page 33.

PART 1: DESTINATION KETOSIS 7

 • Clean out your cupboards. One of the best ways to help yourself stay on your keto track is to
eliminate temptation. This can be hard if you live in a household with family or friends who are not on
a keto diet. But if you have the luxury, clean out your cupboards and remove all the foods that aren’t
keto-friendly, especially snack foods.
• Keep a stash of keto-friendly snacks. One of the greatest threats to staying in ketosis is eating your
way off course, and you’re far more likely to do that if you don’t have keto-friendly foods around
when you need them. We share a list of perfect items for the keto pantry on page 34. If you haven’t
already, now’s a good time to review it and head to the store!
• Test for food sensitivities. There is a catch around figuring out keto-friendly foods: The nutritional
label doesn’t always tell the full story. Your body is unique, so keto-friendly foods and drinks that
are perfectly suitable for others may adversely affect your level of ketosis or even kick you out of it
if you are sensitive to them. Plus, some low-carb foods contain ingredients that are high-glycemic
or can cause blood glucose spikes. For example, many protein powders that claim to be keto contain
maltitol (a common sugar alternative that has a higher glycemic index). Some people have no trouble
consuming it, while it kicks others out of ketosis. This is where testing your individual response
to the foods you consume is critical when starting out. You can learn more about testing for food
sensitivities on page 25.

MOJO ON!
Now you know what it means to get into ketosis. As you progress, remember that each body is different,
and once in a groove, some people’s ketones tend to test higher than others. We have a saying here at Keto-
Mojo: “Don’t go chasing ketones.” Just remember that to be in ketosis, you need only to hit the 0.5 mmol/L
mark, and you may have naturally lower ketone levels than someone else.

PART 1: DESTINATION KETOSIS 8

Before You Start: Helpful Tools

While you can go keto without any special equipment, there are some items you can collect or purchase
to help you more easily transition to keto life, and there are also a few things you can do to help track and
see your progress. So, consider grabbing the following items before you start your keto journey.
• Keto-Mojo meter: Yes, it’s self-promotion, but our blood glucose and ketone tracking meter is an
important tool. Tracking your blood glucose and ketones is the only way to ensure you’re in ketosis
and on the right track, and Keto-Mojo’s meter has earned the praise of researchers, hospitals, clinics,
doctors, and countless users. Find out more here and here.
• Macros-tracking app: One of the biggest mistakes people make when starting a keto diet is eating too
many daily macros (calories broken down into fat, protein, and carbs), which can stop you from losing
weight or getting into ketosis or both. With a macros-tracking app, you can record what you eat each
day and better ensure you stay within your desired calories and portions of fat, protein, and carbs.
• Measuring tape: When you go keto, it’s common to lose inches before pounds, especially if you’re
exercising and gaining muscle (muscle weighs more than fat). In order to truly track your progress,
you may want to take measurements of your waist and other areas, such as your chest, hips, arms,
and legs, before you begin and jot down the results in a journal. Then continue to measure and make
notes as you go. It’s a fun and often more telling way to learn about your progress, and it’s also an
ego boost if the scale isn’t budging as much as you would like.
• Benchmark outfit and photos: Similar to the measuring tape, a good way to track your progress is to
take a photo of yourself in a tight-fitting outfit (think a bathing suit or stretchy pants or underwear
and a tank top or bra) before you start. Then continue to re-create the photo in the same clothes,
perhaps once per week, to see how your body changes and how your outfit fits differently. If you stay
on a keto diet for a few months, you’ll likely see dramatic results. After a year, you’ll be blown away.
• Electrolyte powder: Much of the keto flu (flu-like symptoms commonly experienced during your
transition from burning carbohydrates for fuel to using fat for fuel) comes from inadequate amounts
of electrolytes in your body. We’ll tell you more about the keto flu and why you may experience a
brief electrolyte deficit a little later in this guide. But it’s worth noting that you can sidestep a lot of
the symptoms by adding an electrolyte powder to your water. Buy here.
• Kitchen scale: When cooking keto, the weight of ingredients becomes important because it helps you
precisely portion what you eat and ensure your macros are as you intend them to be. That’s why lots
of ingredients in keto recipes are noted by weight. A kitchen scale is the only way to ensure you are
using the right amount of the ingredients. They’re also very affordable; check out the options here.

PART 1: DESTINATION KETOSIS 9

 • Spiralizer: As soon as you read this guide’s food section, you’ll know that an easy, delicious keto
replacement for pasta is spiralized zucchini. While you can shave zucchini and get wider thin strips,
you can get curly noodle-like shapes with a spiralizer. Buy here.
• Keto-friendly foods: What exactly are keto-friendly foods? We’ll tell you all about them on page 34
and 35. But before you give yourself a keto kickoff, make sure you have plenty of keto food around to
keep you from cheating out of desperation. To do that, make a shopping list, load up the cupboards,
and get ready for a healthier new you.

MOJO ON!
The above tools definitely help as you embark on your ketogenic journey, but the most important
essentials are interest, willingness, and knowledge. The fact that you are reading this guide shows you’ve
got what it takes!

PART 1: DESTINATION KETOSIS 10

Macros & Calorie Counting

Follow #ketodiet on Instagram and you’ll see jaw-dropping before-and-after weight-loss photos mingled
with mouthwatering lasagna, burgers dripping with melted cheese, pizza, and more. But can indulgence
and weight loss happily coexist in the real keto world? The answer is absolutely yes, provided you eat for
your optimal macros.

WHAT ARE MACROS?

Macros (short for macronutrients) are your daily caloric intake for the keto diet, broken into categories
for fat, carbohydrates, and protein. They are also your literal map for keto success.
The keto diet is based on eating good fats, drastically reducing your carbohydrate intake, and moderately
limiting protein intake so that your body burns fat for energy instead of glucose. But along with eating
more fat and less protein and carbs, it’s also about consuming the right amount of each based on your
goal to lose, maintain, or gain weight or for therapeutic treatment of medical conditions. This is where
macros come in.

HOW TO CALCULATE MACROS

The optimal amount of macros is different for each person, based on age, height, weight, activity level,
body fat percentages (this is different from BMI), and weight goals. The easiest way to determine the
correct macros for you is to use a macro calculator; you can find free versions online. Just input the
requested information and it will calculate the number of calories, protein, carbs, and fat needed for you
to lose, gain, or maintain your weight, depending on the goals you set.
There’s a consensus among experts that most people can stay solidly in ketosis (blood ketone levels of
0.5 mmol/L or more) if you consume no more than 20 grams of net carbs per day. But people following a
ketogenic diet for medically therapeutic reasons, such as cancer or epilepsy, may need to limit their carb
intake to 20 grams of total carbs per day.
So, what are net carbs? We’ll tell you all about them below. But first: Factors such as age, gender,
activity level, family history, personal medical history, and genetics influence how your body responds
to specific macronutrients and whether or not they help keep your body in ketosis. For this reason, we
recommend you discuss your intended diet with a medical provider who knows your health history, has
an understanding of the ketogenic diet, and can help you make choices that are best for you.

PART 1: DESTINATION KETOSIS 11

MACROS
& CALORIE
COUNTING
ON KETO
Macros are your daily
caloric intake for the
keto diet broken into
categories of optimal
fats, carbohydrates,
and proteins. They are
also your literal map
for keto success.

HOW TO TRACK YOUR MACROS

Once you know your macros, you should count (track) them to give yourself the best chance to get
and keep your body in a ketogenic state.
Calculating your macros means knowing the total amount of calories, fat, protein, and “net carbs”
(described later in this section) for everything you eat and drink and keeping track of them each day to
ensure you don’t surpass your daily goals.
Yes, it’s a bit of work, and yes, everyone gets off track now and then. But don’t be discouraged. It’s all part
of the journey, and after a while, it really does become second nature.
Still, we know from experience that it’s easy to fool yourself into thinking you’re eating within your
macros when you’re actually exceeding them. We also know that once you start keeping track and eating
to your macros, you’ll find you’re less and less hungry over time and have far better overall success. Plus,
tracking is kind of fun, and it is definitely empowering to see the cool charts and graphs of your daily food
intake that macros calculators provide.
You can manually track your daily macros intake or calculate your totals using an app, such as
Cronometer, MyFitnessPal, or Carb Manager (see our review on keto apps here) or an online recipe
analyzer like the one at Happy Forks. (Note: If you purchase the Keto-Mojo Promo Bundle, you’ll
receive a 20 percent discount off the Cronometer Gold subscription.)

PART 1: DESTINATION KETOSIS 12

WHAT ARE NET CARBS?
Plainly put, net carbs are the total grams of carbohydrates in any given food minus its grams
of sugar alcohols and fiber. Here’s the basic formula:
Net carbohydrates = total carbohydrates – fiber – sugar alcohols (if applicable)
If you’re not familiar with sugar alcohols, we tell you all about them on page 53.
Here’s an example of the net carb calculation, using a medium avocado (which does not contain
sugar alcohols):
One medium avocado contains 17.1 grams of total carbs and 13.5 grams of fiber. So, to get its net carbs, you
subtract the fiber (13.5 grams) from the total carbs (17.1 grams), which leaves you with 3.6 grams net carbs
(17.1 grams carbs – 13.5 grams fiber = 3.6 grams net carbs). Talk about a reason to enjoy guacamole!
Find out more about net carbs here: What’s the Difference Between Total Carbs and Net Carbs?

MOJO ON!
Phew! You got all that? The information in this section may be a lot to digest, but don’t worry.
You can revisit it anytime, and once you master your macros, you’ll be well on your way to an effortless
keto lifestyle.

PART 1: DESTINATION KETOSIS 13

The Keto Flu: Facts & Remedies

“I feel miserable.”
Sound familiar? In the first couple weeks of your keto journey, you may feel pretty lousy.
Don’t despair! This is actually a good thing because general malaise is an indication that what you’re
doing is working and your body is making the bumpy transition to burning fat for energy instead of
burning glucose (sugar)! In fact, the unpleasant symptoms associated with the keto transition are so
common that there’s a name for them: “keto flu” or “carb flu.”
The keto flu can feel similar to withdrawing from an addictive substance, which is essentially what you’re
doing (goodbye, sugar!). The good news is that the symptoms are short lived. Even better, they can be
mitigated as you go through this rite of passage, if you know what to do.
So, instead of suffering in low-carb silence, read through the information here and stick with your new
keto diet. The energizing, fat-burning rewards from your perseverance are coming! (And if you’re not
feeling crappy, don’t worry—while the keto flu is common, not everyone suffers from it.)

KETO FLU SYMPTOMS

It’s not just your mind that’s working hard to transition into a keto lifestyle. If you’ve been living on
mostly carbs—as many people do—your body is figuring out what to do now that it can no longer depend
on glucose for energy. Following are some common indicators that your body is sorting itself out and
you’re experiencing the keto flu:
• Brain fog • Dizziness • Nausea
• Body aches • Drowsiness • Sugar cravings
• Constipation • Irritability
• Diarrhea • Muscle cramps

FLU TIMING & DURATION

For the average person, keto flu symptoms may begin within the first day or two of eliminating carbs
from your diet, especially if you’ve been enjoying a diet high in refined sugar and processed foods. If
your diet is already relatively low in processed sugars and starches, you may encounter only mild keto
flu symptoms or no symptoms at all. As with everything in the keto lifestyle and life in general,
everybody’s experience is different, and that’s OK. Even if you have a particularly intolerable case of the
keto flu, the symptoms tend to last a week or less; only on very rare occasions do they persist for longer,
perhaps up to a month. If you’re suffering for an extended amount of time, it’s a good idea to consult
your healthcare provider.

PART 1: DESTINATION KETOSIS 14

KETO FLU
Am I really sick? The keto
flu is a group of symptoms
that MAY occur as your body
becomes keto-adapted.

WAYS TO WARD OFF THE KETO FLU

Following are things you can do to lessen the physical unpleasantries as your body adjusts to fat
as its new fuel source:
• Drink plenty of water. The keto diet is diuretic, so dehydration is common and can cause all of the keto
flu symptoms listed above, especially because it aids in the loss of electrolytes (see below). Luckily,
it’s also the easiest thing to remedy: Make sure to drink plenty of water regularly throughout the day.
• Replenish electrolytes. The most common cause of keto flu is a deficit in electrolytes; if yours get low,
you’ll feel tired. To solve the problem, add more sodium and potassium to your diet, perhaps through
bone broth, avocados, or a sprinkling of Himalayan sea salt to your beverages or food.
• Eat more fat. (When was the last time you heard that?!) Another common cause of keto flu is not
eating enough fat macros to maintain good energy levels. So, if you’re dragging, eat a healthy, fat-
centric snack, like celery with salted nut butter or some fresh, salted avocado.
• Exercise a little less. Light activities such as walking, yoga, and non-strenuous biking can help ward off
flu symptoms, but you should avoid strenuous workouts with intense running or lifting weights as
your body adapts. So, get out there and move your body a little, but don’t overdo it.
• Rest more. Get plenty of sleep nightly and rest when you feel tired. Shifting metabolic gears is hard
work, so give your engine plenty of idle time!

MOJO ON!
Feeling better yet? If not, grab yourself a tall glass of water, season it with a little sea salt, and raise it in a
toast to you for self-care and for pushing through in the name of better health!

PART 1: DESTINATION KETOSIS 15

When to Test Your Glucose & Ketones

To know whether you are in ketosis or what level of ketosis you are in, you need to test. Testing is the
only way to really know. And while there are various methods of testing, blood ketone monitors, such as
your Keto-Mojo meter, are considered the gold standard for determining if you are in ketosis, at what
level, and what your blood glucose level is. Glucose testing is commonly conducted to help with diabetes
management, but it’s also useful for ketonians because it can reveal trigger foods (foods that spike your
glucose and thus may adversely affect your ketone levels). But when is the best time to test?

BEST TIMES TO TEST YOUR KETONES & GLUCOSE

Testing ketones and glucose at roughly the same time each day is important for tracking your progress.
So, the very best time to test is when it is convenient for you on a regular basis. When you choose a
time that’s convenient for you to test daily, you’ll be more likely to continue testing on time and be able
to compare your results to prior days at the same time. However, since sleep and meals can skew test
results, certain times are better than others.
Here’s when we like to test:

TEST IN THE
MORNING WHILE
FASTED

Testing before you ingest anything but after you’ve been awake for a while helps you avoid the dawn
effect (an early-morning increase in blood sugar/glucose caused by a natural rise in cortisol before you
wake). In the morning, glucose will generally be higher and ketones are generally at their lowest. You can
learn more about the dawn effect on page 23.
A fasted test result will give you a good baseline to compare over time. But just how long to wait after
you’ve risen may depend on your metabolic state or condition. For someone without insulin resistance,
testing an hour after waking will generally provide a good fasted baseline. But for someone who is insulin
resistant, which causes elevated levels of glucose in the blood, it may be better to wait two to three
hours for your fasted baseline, giving your body more time to adjust to the cortisol spike. The best way to
determine the ideal time for you is by testing your glucose on consecutive days at the same intervals: one
hour, two hours, and three hours after waking. This will help you understand how long it takes for your
glucose to level out.
If your ketones are 1 mmol/L or higher during your anticipated lowest levels of the day, that’s good
news—it means you are most likely in a deep state of ketosis!

PART 1: DESTINATION KETOSIS 16

TEST BEFORE LUNCH OR DINNER

For the most insightful ketone readings, test right before lunch or dinner, at least two to three hours
after you’ve eaten any food or drink other than water. It’s important to wait two to three hours after
eating because consumption of almost any food, keto-friendly or otherwise, will cause your glucose to go
up and your ketone levels to fall a bit. Thus, testing well between meals ensures you get a truer reading
of your progress.

TESTING BEFORE & AFTER MEALS

TO DETERMINE FOOD SENSITIVITIES

Although we just recommended that you do not test after you’ve eaten, there is one reason you may
want to: Testing just before a meal or particular food and then again 60 minutes and three hours
afterward is a great way to find out how your body responds to various foods, snacks, and drinks you
have consumed. Advanced users may want to add additional tests at 30 minutes and two hours after
eating or drinking. You can learn more about testing for food sensitivities on page 25.
Note: When testing for food sensitivities, glucose strips are a better indication of food reactions because
glucose fluctuates faster than ketones. For example, glucose reaches its peak one hour after eating, while
ketones take much longer to respond.

PART 1: DESTINATION KETOSIS 17

WHEN TO
TEST
• In the morning
while fasted
• Before lunch
or dinner

HOW OFTEN SHOULD I TEST MY KETONES & GLUCOSE?

When you first embark on a ketogenic diet, we recommend testing often, perhaps twice a day, and also
testing for food sensitivities. But generally, the number of times you test each day depends on what you
want to achieve. If you just want to verify that you’re in ketosis and are in a rhythm with your new diet,
once a day is adequate.
If you’re turning to the ketogenic diet for therapeutic benefits around medical conditions, you may want
to test before each meal to see how your day is going and, if necessary, make adjustments prior to eating
to ensure you make the proper choices to maintain your desired levels of ketosis.
After several months of keto living, you should have a good sense of what you need to do to stay
in ketosis, so you may not need to test as often—although it’s a good idea to check in with yourself
periodically, as most of us tend to get a little more lax when we’re not kept in check by test results.
Several months into the lifestyle is also a good time to see if you can add more carbohydrates or protein
in your diet and remain in ketosis by trying out the changes and testing your results.

MOJO ON!
One of the best things about testing your ketones and glucose is that positive results encourage you to
keep going. It’s fun to see the progress, especially because you can usually see it before you can feel it.

PART 1: DESTINATION KETOSIS 18

What Should Your Ketone Levels Be?

When starting a keto diet, pretty much everyone gets focused on their ketone levels. It makes sense.
They are concrete measurements of progress and most of us are goal oriented. But we can’t tell you
how many people we’ve spoken to who wanted to give up because they weren’t where they thought they
“should be” early on. So, let’s not get ahead of ourselves. Instead, let’s explore levels of ketosis with an
eye to learning what they are and what they mean so you can understand what your optimal levels are
based on your goals.
But first, a brief public service announcement: The information in this section is not meant to be
substituted for medical advice, and it does not apply if you have type 1 diabetes. If you have type
1 diabetes or other serious medical conditions, you should work with your healthcare provider to
determine your goals.

UNDERSTANDING THE KETONE SPECTRUM

When discussing ketone levels and levels of ketosis, keto experts often cite The Art and Science of
Low Carbohydrate Living by Dr. Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD. It suggests that
nutritional ketosis begins at molecular concentration levels of 0.5 mmol/L. That means that the minute
you cross that 0.5 threshold, you’re “in ketosis.” From there, nutritional ketosis is considered “light”
through 1.0 mmol/L (light is still good!), then becomes “optimal” in the 1.0 mmol/L through 3.0 mmol/L
range. But if you look at the graph below, you can see that there is nuance within these ketone zones.
So, how do you know what ketone level to aim for?
It depends on your goals. View our Ketone
Zone Chart below.

PART 1: DESTINATION KETOSIS 19

KETONE LEVEL SWEET SPOTS
If your primary goal for trying the ketogenic diet is weight loss, achieving “light nutritional ketosis,”
between 0.5 mmol/L and 1.0 mmol/L, is a good starting point. From there, aim for “optimal ketosis,” when
your ketone levels are between 1.0 mmol/L and 3.0 mmol/L.
People looking to use the ketogenic diet for therapeutic benefits for medical conditions such as epilepsy,
cancer, or endocrine and metabolic disorders are generally directed to aim for much higher ketone
levels—in the 3.0 mmol/L to 5.0 mmol/L range.
People who are fasting or eating a much higher fat-to-protein ratio will look to levels in the 3.0 mmol/L
to 8.0 mmol/L range. But you don’t need to go there. The optimal ketosis range (between 1.0 mmol/L and
3.0 mmol/L) is called “optimal” for a reason—it’s exactly where you want to be for weight loss and general
health purposes. You’ll get there in time if you practice patience, follow your macros, and test regularly to
make individualized adjustments.

KETONES & EXERCISE

Does exercise affect ketone levels? Yes, but the effects differ from one person to the next. With aerobic
exercise, such as swimming, walking, jogging, and cycling, you’ll generally notice an increase in circulating
ketones. Generally, anaerobic exercise (usually short duration and high intensity, like heavy weight
training, sprinting, or jumping) will decrease circulating ketones, cause blood glucose to go up slightly,
and cause ketones to temporarily go down. Does this mean you should avoid anaerobic exercise while on
a ketogenic diet? Absolutely not! Watching your ketone levels will help you understand how your body
responds to various foods and activities, and knowing how your body responds will help you adjust your
nutrition and food choices to properly fuel your body and maintain optimal ketone levels.

A WORD OF WARNING
No matter the goal, no one should aim for the orange or red zones—they’re nearly impossible to achieve
and don’t increase the diet’s benefits. The only people who should be concerned about the possibility
of approaching those zones are type 1 diabetics because they face the potential of producing a diabetic
complication called ketoacidosis (a serious condition of extremely heightened ketone and blood sugar
levels that requires urgent medical attention).

MOJO ON!
Your level of ketosis is not meant to be yet another thing in your life to stress over. Instead, consider it a
tool to help you evaluate and adjust your eating habits as you follow your keto journey. Everyone has a
different “norm” for their level of ketosis, and some are higher than others. As long as you are in the optimal
zone (between 1.0 mmol/L and 3.0 mmol/L), don’t feel like you have to chase higher ketone levels.

PART 1: DESTINATION KETOSIS 20

The Glucose Ketone Index (GKI)

Whenever you test your blood glucose and ketones from a relatively fasted state (three hours after
eating), you can further confirm your ketosis status by testing your ketones and glucose and then by
calculating what’s called your glucose ketone index (GKI).
You may have stumbled across the term GKI in various keto forums, social media, or even some research
studies and wondered what it is. Plainly put, the glucose ketone index is a simple formula that tracks the
ratio of blood glucose to ketones as a single value. But more important, it’s a biomarker for tracking your
metabolic health as well as your level of ketosis, and it’s easily tracked if you have a blood glucose and
ketones testing meter like Keto-Mojo.

WHY IS THE GKI IMPORTANT TO YOU?

On their own, glucose or ketone readings give you a snapshot of where you are at this exact moment,
which means they can be independently influenced by immediate variables such as stress (which
heightens blood glucose) or a fat-rich meal (which heightens ketones).
The GKI, on the other hand, gives you a better overall view of your metabolic status and state of ketosis
because its calculation takes into account the variables and normalizes them, resulting in a more
accurate, stable picture of your metabolic status.
It’s an easy calculation once you’ve taken your glucose and ketone readings:
[Your Glucose Reading (mg/dL) ÷ 18*] ÷ Your Ketone Reading = Your Glucose Ketone Index
*Dividing your glucose test results by 18 converts your blood glucose reading from mg/dL to mmol/L
(skip this step if you live outside the US and in countries that already measure glucose in mmol/L).
But you can forget messing with the math with the handy GKI calculator we provide here.

PART 1: DESTINATION KETOSIS 21

WHAT DO YOUR GKI RESULTS MEAN?
Once you have your GKI, you can see where you land within the established GKI levels. The lower your
GKI, the greater your level of therapeutic ketosis and general metabolic health.

GKI Level Degree of Ketosis Applications

<1 You’re in a therapeutic level of ketosis. Generally sought after by those using keto
therapeutically for cancer and epilepsy

1-3 You’re in a high level of ketosis. Generally sought after by those using keto for type
2 diabetes, obesity, other medical conditions, and
disease prevention

3-6 You’re in a moderate level of ketosis. Generally sought after by those with metabolic or
endocrine disorders looking for therapeutic benefits
from the ketogenic diet

6-9 You’re in a low level of ketosis. Generally sought after if you’re using keto for
weight loss and weight management

>9 Your body is not in a fat-burning state, so you

may need to adjust your diet or macros or give
yourself more time if you’re new to keto.

HOW TO LOWER YOUR GKI READING

The longer you lead a clean ketogenic lifestyle with a diet rich in whole foods, the better your GKI
reading will be. You can also affect your numbers through intermittent fasting (see page 62), reducing
stress, and getting adequate sleep (stress and exhaustion can inspire the body to release cortisol, which
can spike blood-glucose levels). Identifying and eliminating trigger foods, through blood testing, also
helps refine your GKI. If using the GKI for therapeutic purposes, you can consult your doctor.

WHEN & HOW OFTEN TO TEST YOUR GKI

Blood glucose and ketone tests should be conducted two to three hours postprandial (after a meal),
twice a day, if possible. We recommend testing your GKI twice a day: after waking and before lunch or
dinner; testing twice a day allows you to recognize if and how your dietary intake is affecting your GKI.

MOJO ON!
Now that you know your GKI, you can use it as a tool to help track your ketosis levels and general
metabolic status. It was initially created to measure therapeutic ketosis as a metabolic therapy for treating
brain cancer. But it’s becoming an increasingly important measure of therapeutic ketosis for managing
other chronic health conditions as well, including certain types of cancer, type 2 diabetes, obesity,
Alzheimer’s disease, Parkinson’s disease, chronic inflammatory diseases, epilepsy, insulin resistance,
and traumatic brain injury.

PART 1: DESTINATION KETOSIS 22

Why Are Ketone Levels Lower in the Morning?

You get up, stretch, reach for your meter and strips, and excitedly conduct your first test of the day—
only to find your ketone levels are surprisingly low, even though you ate well the night before and have
fasted ever since. Why?
Don’t worry. It has nothing to do with what you have or haven’t done.

THE DAWN PHENOMENON

What you’re likely experiencing is called the dawn phenomenon or dawn effect, which is a naturally
occurring, early-morning increase in blood sugar (glucose) that occurs for pretty much all humans. It’s
not associated with food consumption. It has to do with biological processes called gluconeogenesis and
glycolysis (the breakdown of glucose by enzymes). It’s believed that the release of other hormones, such
as cortisol, during the wee hours of the morning helps prepare the body for waking up.
For some people, the morning blood-sugar elevation is significant. For others, it’s barely noticeable.
Regardless, it’s a normal response by the body as it prepares to face the day. It’s not dangerous to people
with diabetes or anyone else. There’s nothing you can or should do about it, other than take it into
consideration if you test yourself for ketones and glucose first thing in the morning. In fact, the dawn
phenomenon is the reason we recommend you wait until you’ve been awake for an hour or two
before testing.

THE DAWN PHENOMENON & DIABETES

People with prediabetes or type 2 diabetes are more insulin resistant and may or may not secrete
enough insulin to optimally counter the dawn phenomenon. Those who don’t secrete enough will see
their blood glucose rise more than others during the early morning hours.

MOJO ON!
Want more details on the dawn
phenomenon? Watch our video or
read about the science behind the
dawn effect.

PART 1: DESTINATION KETOSIS 23

How to Test for Bio-Individuality
and Food Sensitivities

Bio-individuality—or the idea that every body is different and consequently has unique nutritional
requirements and reactions to various foods—is a buzzword these days. But it’s an important factor in
your keto plan because the key to ketosis is not only eating the right types of food in the right portions,
but also learning which specific foods adversely affect you and then avoiding them.

TRIGGER FOODS
If you’re following a clean keto diet and staying in ketosis, you may not have to worry about trigger
foods. But if you find you’re not getting in ketosis, you’re getting kicked out of ketosis, or you would like
to be in a higher state of ketosis for therapeutic benefits, then consider testing after ingesting some
foods you’re eating to see if they are suppressing your ketone levels.
There are lots of foods that can trigger ketone dips or glucose spikes for some people, but not others.
Following are common ones: dairy, alternative sweeteners, alcohol, and prepackaged foods.

HOW TO IDENTIFY YOUR TRIGGER FOODS

The only way to tell if you’re reacting to any specific food is to test your ketones and glucose before and
after you eat the food in question. It’s a three-test process, but it’s worth the effort because once you
know what foods are getting in your way, you can eliminate them from your diet.

TRIGGER FOODS

Trigger foods may be

preventing you from
getting or staying in ketosis.

PART 1: DESTINATION KETOSIS 24

BIO-INDIVIDUALITY & TESTING FOR TRIGGER FOODS IN 3 EASY TESTS
To discover trigger foods that may kick you out of ketosis, you conduct three ketone and three glucose
tests in one day. The purpose of these tests is to see if the food you eat the day of the tests adversely
affects your ketone and glucose levels and thus impedes your ability to reach optimal ketosis (between
1.0 mmol/L and 3.0 mmol/L).

Required Tools
• Keto-Mojo meter
• 3 Keto-Mojo ketone strips
• 3 Keto-Mojo glucose strips
• 3 lancets

Test 1: Your Preprandial Baselines for Ketones & Glucose

The purpose of this first test is to get your preprandial (before eating) or baseline ketone and
glucose readings. You need this so you can compare it to the results you get after you eat the food in
question. The best time to conduct this test is when you are fasted—before breakfast or at least three
hours after any food or your last meal. For a step-by-step guide to testing, click here. After testing,
record your readings.

Test 2: The Postprandial Test for Hints of Your Reaction to a Particular Food
The purpose of this second test is to introduce a food to your diet and get your ketone and glucose levels
60 minutes later. It is best to eat only the food in question (the more ingredients mixed with it, the more
variables in the equation). We suggest eating the recommended or typical portion size for that food. If
you are trying out a keto snack, eat the portion size on the package. After testing, record your readings.

Test 3: The Postprandial Test for What You Need to Know About the Particular Food
Take this test at least two but ideally three hours after eating the food in question. This is the test that
allows you to see how quickly your ketones and glucose recover (or don’t recover) after you ate the food.
After testing, record your readings.
Assess the Results
Generally, it’s good to avoid foods that cause your blood glucose levels to increase by more than
30mg/dL (1.7 mmol) between your preprandial/baseline test and the 60-minute test or don’t get you
close to your preprandial/baseline results by the third test at the three-hour mark.
As for ketone levels, you generally don’t want them to drop more than 0.5 to 1 mmol/L after eating and
want to return to baseline by the three-hour mark. There are some foods that may cause an increase in
ketone levels due to their high fat content like MCT (medium-chain triglyceride) oil, heavy cream, and
coconut oil; this is OK.

PART 1: DESTINATION KETOSIS 25

If your results are outside of the acceptable range but the food you are testing is important to you, you
can retest with a smaller portion to see if your body responds better. Or you can just decide that the food
is off the menu to ensure you maintain ketosis.
You can allow a bit of leniency on the ketone drop if your blood glucose doesn’t rise more than
30mg/dL and comes close to baseline after three hours. In any case, you’re likely to encounter trigger
foods here and there along your journey, and they may be very different from other people’s trigger
foods. Testing your ketones and glucose gives you the information you need to optimize and individualize
your keto lifestyle.

YOUR KETONE READINGS YOUR GLUCOSE READINGS

Your ketones should not drop more than 0.5 Your glucose should not increase more than
to 1.0 mmol/L and should return to baseline in 30mg/dL and should return to baseline in
three hours. three hours.

MOJO ON!
It takes time to refine your eating habits to exactly what works for your body, so don’t sweat it if you don’t
become a diet detective overnight. As keto living becomes more familiar to you, it will become easier and
more exciting to turn your attention to the small stuff.

PART 1: DESTINATION KETOSIS 26

Can Too Much Protein Kick You Out of Ketosis?

Eliminating all but 20 grams or so of net carbs per day isn’t the only requirement for getting into
ketosis. Equally important is eating just enough—but not too much—protein.
Most people will tell you that protein is key to a healthy diet. It fills you up, is converted and used to
build and maintain muscle, and is a good source of vitamins and minerals. All of this is true. But when
eating a well-formulated ketogenic diet, you not only intentionally deprive yourself of glucose (carbs)
to force your body to rely on fat for energy, you must also restrict your protein intake to the proper
amount to meet your body’s nutritional needs or you may experience a weight-loss stall or kick
yourself out of ketosis.

PROTEIN AS CARBS
When your body is deprived of glucose, it looks to utilize other macronutrients in its place. On the
keto diet, that alternative fuel is ideally ketones made from fat from your diet and body. But if your body
finds excess protein, it will use the protein instead of fat because, unlike lipids (fats), protein converts
more easily into glucose through a process known as gluconeogenesis. (Check out a brief video about
gluconeogenesis here.)
This means that depending on how your unique body reacts to protein above and beyond your daily
recommended macros, your body may turn that protein into sugar and store or use it, and thus reduce
your ability to burn fat as fuel.

HOW MUCH PROTEIN DO YOU NEED?

To best understand how much protein you should eat, you need to know your optimal daily macronutrients
or macros (see how to calculate them on page 11). Once you know your recommended macros, you’ll
want to stick close to the daily maximums to ensure you stay in ketosis. However, you may need more
protein if you regularly elevate your heart rate through exercise for at least 30 consecutive minutes.
It’s also important that you get your daily recommended fats. If you fall short on your fat calories, your
body may still convert protein to glucose, which will slow or stop the process of burning fat and may
kick you out of ketosis.
Some people are able to tolerate more protein than others. In the same way that some people can eat
more carbs and stay in ketosis (yes, that’s true), some people can tolerate more protein than others. The
only way to find out if you’re one of those people is to test your blood.

PART 1: DESTINATION KETOSIS 27

TESTING TO GET CLARITY
Conducting ketone and glucose blood tests allows you a clear picture of how your body is responding
to what you’re eating. If you’re eating excess protein every day and you remain in ketosis, then your body
can handle it. If you’re edging over the recommended allowance and are falling out of ketosis, it’s time to
rein in your diet.
When testing for protein tolerance, gradually introduce higher levels of protein and monitor
your test results.

MOJO ON!
Now you know that protein remains a good and important part of the keto diet, and while it’s best to eat to
your macros, some people can tolerate more protein than others. With a little time and investigation, you’ll
figure out how much is right for you.

PART 1: DESTINATION KETOSIS 28

What Is Fat Adapted and How Long
Does It Take to Get Fat Adapted?

The ultimate goal on a ketogenic diet is to become fat adapted. If you’re not sure what that means
or how to do it, allow us to explain.
Fat adapted is the metabolic state your body is in once you’ve been in ketosis long enough that your body
has efficiently transitioned from burning carbs/sugar for energy to burning fats for energy from your
food, body-generated fats, and your stored body-fat reserves.
When you first start the keto diet and vastly reduce your carb intake, your body kicks into high gear to
burn off all your remaining carbs and glycogen stores. Then, when carbs are no longer available, it begins
tapping into your excess fat stores for energy. After four weeks or more in a state of ketosis, your body
gets used to living off of fat—becoming fat adapted.
In this state, you’ll pretty much lose your cravings for carbs, feel full faster at mealtimes, and feel full
longer, which inspires you to eat less and still feel great. You’ll also find that once fat adapted, if you
happen to have a little higher carb intake one day, it won’t affect you or your blood ketone and glucose
numbers as much as it did while you were transitioning from a high-carb diet.

FAT
ADAPTED
The metabolic state
where your body is
efficiently burning
fats from food and
stored body fat.

PART 1: DESTINATION KETOSIS 29

HOW LONG DOES IT TAKE TO REACH FAT ADAPTATION?
It generally takes 30 days to 12 weeks of sticking to a keto diet to become fat adapted. During this time,
you want to focus on clean whole foods and stick to a ketogenic diet without cheats or deviations.
First, you’ll experience the initial phase: carb withdrawal, which lasts anywhere from three to 14 days
and is characterized by cravings, hunger, and perhaps the keto flu (see page 14).
Then you’ll roll right into the second phase: Your body is getting used to using fat for energy instead of
glucose, which can last six to eight weeks. Finally, after several weeks, you’ll hit the third phase, when
your body is on fat-burning autopilot, and that’s where you’ll stay as long as you maintain a keto lifestyle!

SOME SIGNS THAT YOU’RE FAT ADAPTED

How will you know when you’ve made the final transformation from traditional sugar burner to keto fat
burner? When you:
• Can go four to six hours between meals without getting hungry.
• Feel consistently energetic throughout the day, without energy slumps or a rumbling tummy.
• Can easily work out while remaining on a keto diet.

Want to know more? Discover 7 Signs You’re Fat Adapted here.

MOJO ON!
Now that you know what it takes to get where you want to be, relax and enjoy the process. And remember:
You are a unique being, and each body transitions differently and in its own time. Trust the process and
you’ll be fat adapted in no time.

PART 1: DESTINATION KETOSIS 30

More Resources

Ready to digest more information about the keto diet and ketosis?
Check out these helpful articles on Keto-Mojo.com:

Keto Side Effects

• The Keto Diet and Heart Palpitations
• What is Keto Rash and How Can You Prevent It?
• Why am I Getting Leg Cramps on a Keto Diet?

Testing Ketones
• Testing for Ketosis: The Difference Between Blood, Breath, and Urine

Carbs and You

• How Many Carbs Does Your Body Really Need to Function?
• What is Your Individual Carb Limit on a Keto Diet?

Weight Loss
• If I Stop Keto, Will I Gain the Weight I Lost?

Nutrition
• Do I Need to Take Supplements on a Keto Diet?
• Not All Fats Create Ketones at the Same Rate

PART 1: DESTINATION KETOSIS 31

 PA RT 2

Food and Drink

The only critical element to maintaining a ketogenic lifestyle is following a

ketogenic diet. Sounds simple, right? Well, it kind of is. But first you have to get
past the challenge of change. Changing your diet can be hard. We’re all used
to reaching for our longstanding comfort foods, whether for convenience,
familiarity, or emotional support. So, if you have been living on a carb-heavy diet
and are now feeling lost since you can no longer eat everything you’re familiar
with, you’re not alone.

The biggest intimidation factor in starting a keto diet is food. The thought of
rethinking everything you put into your mouth can seem overwhelming. But here’s
the thing: It’s only overwhelming if you don’t know or have access to what you
can eat. This section tells you all that and more. It’ll help ease the transition—with
information on what to eat and avoid and how to tell if your body is adversely
reacting to foods you consume. Read through it and you’ll find that you cannot
only eat well, but you can eat an incredible variety of foods, including delicious
keto versions of foods you already know and love.
What to Eat on a Keto Diet

The biggest learning curve when starting a keto diet is around food. First, you need to understand what
you can’t eat: high-glycemic, sugary foods; bready products; and other carb-heavy items—in other words,
essentially everything most of us regularly reach for in the standard American diet. This begs the next
question: What can you eat?
Contrary to popular belief, the ketogenic diet is not all bacon and bulletproof coffee (a popular
good-fats-heavy coffee drink)! Yes, it’s a high-fat, moderately low protein, and very low-carb diet, and
yes, bacon and the rich coffee drink are on the menu. But the diet can include a wide variety of foods,
including plenty of vegetables and moderate amounts of berries, and you can follow it whether you eat
vegetarian or dairy-free diets, too.
Once you know what snacks to stock up on, ingredients to cook with, and recipes to turn to, you’ll begin
to realize that keto cuisine is actually quite approachable, and it even includes iterations of many of your
favorite foods (Hello, lasagna, mashed “fauxtatoes,” fried chicken, and chocolate chip cookies!).
So, cast away any notions of deprivation or hunger. On the keto diet, you’ll feel full and satisfied, not
to mention more energized than ever!
As you get started, don’t think you have to master the nuances of keto cooking or eating all at once. First,
stock up on and work with your favorite foods from the following lists, then broaden your horizons as
you get more comfortable with the diet. You can even lean on repetitive, familiar meals while you settle in
(for example, eggs and bacon for breakfast; a Cobb-style salad for lunch; and a protein and broccoli with
cream sauce for dinner). Soon, you’ll discover that you actually can have your cake and eat it, too, without
getting kicked out of ketosis or blowing your maximum daily macros!

KETO-FRIENDLY FOODS
We recommend eating a mostly whole-foods diet for several reasons. First, it’s easier to know what’s in
your food and to avoid unintentionally consuming hidden ingredients that may kick you out of ketosis.
Second, cooking with whole ingredients rather than consuming processed foods can be less expensive.
And you can make meals in bulk and refrigerate or freeze leftovers for easy, wholesome meals down the
road. Finally, whole foods are loaded with important nutrients and they taste great, especially when you
have good recipes to follow!
To get you started, we share several recipes in this guide. But you can also get going by grabbing and
cooking with the following keto-friendly ingredients, making sure to mind your daily macros when
determining portion sizes.

PART 2: FOOD AND DRINK 33

THE KETO PANTRY BAKING

Keto-friendly foods for

your home pantry.
Almond Flour / Coconut Flour
Xanthan Gum

PROTEIN & FAT

Bacon/ Egg / Cheese

INGREDIENTS TO COOK AND EAT

Following is a starter list to get you going. Cook and eat to your macros with these items
and you’re on your way!

• Almond flour (great for • Coconut flour • Nuts (almonds, Brazil nuts,
baking and breading) (good for baking) macadamia nuts, pecans)
• Asparagus • Cucumber • Oils/fats (olive oil, avocado oil,
• Avocado • Dairy (full-fat: heavy cream, ghee, MCT oil, coconut oil)

• Bacon cheese, butter, cream cheese, • Seafood (fish and shellfish)

sour cream) • Sweeteners (erythritol, monk
• Berries (in moderation)
• Dark leafy greens fruit, and stevia)
• Broccoli
• Eggs • Xanthan gum (a binder for
• Brussels sprouts baked goods and a thickener
• Flaxseeds (great for baking
• Cauliflower and and smoothies) for sauces and soups)
cauliflower rice • Zucchini (in moderation as
• Hemp hearts (rich in good fat,
• Celery protein and minerals; good for they contain some carbs)
• Chia seeds (great for breading and baking)
baking and puddings) • Meat (beef, pork, poultry with
skin), preferably hormone-free
and grass-fed

PART 2: FOOD AND DRINK 34

SNACKS
Be sure to have some of these on hand. Readily available, keto-friendly snacks are lifesavers when
you’re hungry and don’t have immediate access to a keto-friendly meal.

• Beef jerky (without • High-fat yogurt (we love • Olives

added sugar) triple cream) • Pickles
• Bone broth • Mascarpone cheese mixed • Sardines
• Cacao nibs with a little erythritol
• Soft cheese with celery
• Cheese • Nori or seaweed snacks
• Veggies with blue-cheese
• Chicharrones or pork rinds • Nuts (almonds, Brazil nuts, dressing/dip
macadamia nuts, pecans)
• Hard-boiled eggs

Want more snacks info? See our video on 5 Best Foods to Keep You in Ketosis When
You’re on the Road

BEVERAGES
Because the ketogenic diet is a natural diuretic, it’s very important to replenish the water and
electrolytes you are losing on an ongoing basis. Staying hydrated helps combat keto flu and avoid
early keto symptoms of muscle cramps, headaches, and fatigue—signs of suffering from electrolyte
imbalances. Zero-calorie soda is not included in the list below because many artificial sweeteners aren’t
good for you, and some diet drinks contain sugar alternatives that can kick you out of ketosis (learn
more on that on page 51); plus, all of them perpetuate the craving for sugar, which is something you will
otherwise joyfully lose on a keto diet. The one exception is Zevia soda, which is keto-friendly.

• Bone broth • Coffee

• Bulletproof coffee (coffee, • Sparkling water
unsalted grass-fed butter, and
• Tea
MCT oil)
• Water

PART 2: FOOD AND DRINK 35

ALCOHOLIC BEVERAGES
Can you drink alcohol on a keto diet? Yes, if you drink in moderation, stick with keto-friendly libations,
and factor them into your macros. Generally, hard alcohol is OK (clear alcohols like vodka and gin are
best), very-low-carb beer is fine, and you can even raise a glass of dry red or white wine or dry sparkling
wine (brut). Your best bet for mixed alcoholic drinks is sparkling water and a squeeze or two of lime or
lemon. Just be sure you don’t overdo it. Moderation really is key here.
If you do indulge in an adult beverage, make sure you use caution, as it tends to lower your resolve to not
do destructive things, like eat pizza at midnight, and people tend to have lower tolerances for alcohol on
the ketogenic diet.
Want to know more about alcohol and keto? Go to page 55.

MOJO ON!
It’s much easier to go keto when you have food you love to eat that’s easy to make. Fortunately, there are
tons of great keto recipes on Keto-Mojo.com. Check them out here.

PART 2: FOOD AND DRINK 36

“Dirty” Keto Versus “Clean” Keto

Generally, there are two ways to eat keto: dirty and clean. The difference between dirty and clean keto
is straightforward: Dirty keto refers to a diet of less wholesome and more processed or factory-farmed
keto-friendly foods and ingredients. Clean keto is focused on whole, natural foods.

DIRTY KETO
Proponents of dirty keto (aka the lazy person’s keto) suggest that as long as you’re hitting your macros
you can eat whatever you want, including processed foods, factory-farmed meats, diet drinks, and more.
While it’s true that you may be able to achieve ketosis and weight loss on a dirty keto diet, dirty keto
does not have the same overarching health benefits of clean keto because dirty keto foods tend to be
calorie dense and less nutritious, which could also make you vulnerable to keto flu symptoms.
Dirty keto also refers to people who occasionally eat high-carb foods like corn chips or french fries, yet
are still able to stay in ketosis. People with high metabolic rates can sometimes get away with this. To
find out what your carb threshold is, you need to test for bio-individuality (see page 24).

CLEAN KETO
Clean keto focuses on a diet of whole, natural foods—ideally organic and sustainably raised. Yes, it
requires more cooking and food preparing at home. But it makes nutrient density and health a priority
and is consequently a more sustainable long-term diet because it emphasizes foods made from scratch
from the likes of organic dairy products, grass-fed meats, organic above-ground vegetables, and
organic eggs. Clean keto foods also tend to be anti-inflammatory, while many processed keto foods
can cause inflammation.

6 REASONS TO
EAT WHOLE
FOODS WHILE ON
A KETO DIET

PART 2: FOOD AND DRINK 37

WHY IS DIRTY KETO POPULAR?
We live in the age of convenience. We want our food prepared, fast to access, and effortless to consume,
and we often eat on the run. We’re also addicted to sugary and starchy products and want emotional
satisfaction from the types of comfort foods we’re used to eating, even, and perhaps especially, when
starting a keto diet. This have-your-cake-and-eat-it-too mentality is exactly what food companies tune
into and cater to. They know that if they create products that taste good, satisfy our cravings, and can
qualify as keto, people will buy them, regardless of the quality of the ingredients, amount of processing,
or additives used to create them. So, like any growing food trend, food manufacturers are producing keto
foods that meet our demands. Unfortunately, that doesn’t mean they’re truly good for you.
While processed or prepackaged dirty keto foods like snack bars, cookies, drinks, etcetera taste good
and are convenient, they aren’t generally great for you. In fact, eating primarily dirty keto foods, such as
fast food, junk food (like keto chips and cookies), and highly processed meats and snacks, contributes to
inflammation and nutritional deficiencies. These can lead to poor recovery from exercise, chronic pain,
inflamed joints, autoimmune issues, metabolic issues, and even depression. As with the typical American
diet, when we eat a dirty keto diet, our cells are not being properly fueled.

CLEAN VERSUS DIRTY: THE CHEESEBURGER EXAMPLE

If you’re unclear on why food differentiators like organic and grass-fed are important in your food
choices, consider this: A bunless double cheeseburger from McDonald’s would probably fit into your
keto macros, as it has 21 grams of fat and only 3 grams of net carbs. But the meat is factory farmed,
which means it is likely to contain antibiotics, hormones, and steroids. It’s also not as nutrient dense
as grass-fed beef, which has a completely different fatty-acid profile than grain-fed beef. (Grass-fed
beef contains up to five times more omega-3 fatty acids than grain fed beef and twice as much CLA
(conjugated linoleic acid) as grain-fed beef; CLA is known to be protective against cancer, obesity, and
diabetes.) Plus the processed cheese on the burger contains added colors. So, while you may be getting
your macros, you’re getting limited nutrition, plus unknown food additives that may impact your health.

WHY KETO SWEETENERS AREN’T ALWAYS KETO

Then there’s the issue of alternative sweeteners. Many keto-friendly packaged goods rely on alternative
sweeteners to enhance flavor. But not all keto-friendly sweeteners are created equal; some of them are
known to trigger blood-glucose spikes, others contain some carbs, and everyone reacts differently to
the varying low- or zero-carb sweeteners on the market. While that packaged keto cookie may be within
your macros, it may also kick you out of ketosis without your knowing it. See page 51 for information on
keto sweeteners.

PART 2: FOOD AND DRINK 38

QUESTIONABLE KETO PACKAGED GOODS
Finally, there’s no government regulation on what can be labeled “keto.” A product can easily have more
carbs than what works for your macros, or it can contain enough carbs to take up all your macros for
the day in one small treat. On top of products that aren’t great for you, dirty keto opens the door to you
mistakenly eating too many carbs, which can also kick you out of ketosis.

WHAT FOODS AND INGREDIENTS MIGHT BE DIRTY KETO?

Dirty keto foods aren’t strictly packaged foods. In fact, their being dirty keto has a lot to do with
ingredients. Even if you cook at home, you may be using dirty keto ingredients. Following is a list of foods
that might qualify as dirty keto foods and some “cleaner” alternatives:
• Processed oils, such as canola oil, safflower oil, soybean oil, vegetable oil, hydrogenated and partially
hydrogenated oils, and trans fats: The oils listed here are sometimes used in home and restaurant
cooking, fast food, and prepackaged snacks. Avoid cooking with these oils, and if you purchase keto-
friendly snacks, be sure to read the labels and avoid those with partially hydrogenated oils and trans
fats. Instead, look for snacks prepared with quality oil, like coconut oil.
• Processed meats like deli meats, bacon, and hot dogs: Often very high in sodium, factory-farmed
processed meats also often contain nitrates. You’ll want to avoid these. Instead, reach for brands
that are grass-fed, organic, and don’t contain nitrates and fillers, such as Applegate Farms, Butcher
Box, US Wellness Meats, and Pederson’s.
• Fast foods: They usually contain bad oils, factory-farmed meats, and unknown added
ingredients and are void of nutrition.
• Diet soft drinks: They don’t contain sugar, but they do contain artificial sweeteners, food dye, and
other unknown ingredients.
• Ultra-factory-farmed dairy: Some people react to dairy and some don’t. Even if you don’t have a
problem digesting dairy, quality matters. For example, grass-fed, cultured, full-fat cottage cheese is
a cleaner option than traditional full-fat cottage cheese, due to antibiotics and the diet of the cow
(often fed genetically modified corn and soy). The cultured variety gives you probiotics, which are
good for your gut health.
• Keto "Doritos” and other “keto” chips cooked in poor-quality oils and loaded with sodium
• Roasted, salted nuts: They’re often roasted in poor-quality oil and loaded with sodium and other
unknown ingredients. Be sure to check the nutritional information on labels for dirty ingredients.

PART 2: FOOD AND DRINK 39

CAN DIRTY KETO BE OK SOMETIMES?
The primary focus of a ketogenic diet should be on whole foods. However, there is a place for dirty keto
foods, such as when you are traveling, rushed, or just in need of some convenience. It isn’t helpful to your
efforts to get down on yourself for eating dirty every now and then. Just be sure not to fully rely on dirty
keto for your daily macros, and try to find keto-friendly foods that are made with more natural, real-
food ingredients. Place the emphasis on food quality as much as possible and your body will get more
nutrients, even when eating dirty. You can find reviews of products we like here.

WHAT KETO FOODS & INGREDIENTS ARE CLEAN?

A clean keto diet is more sustainable and nutrient-rich. It’s also quite simple to follow compared to a
dirty keto diet. Following is a list of some clean keto foods:
• Grass-fed beef and pasture-raised poultry and dairy
• Wild-caught or sustainably raised fish
• Organic eggs
• Healthy fats, such as coconut oil, grass-fed butter, ghee, olive oil, avocado oil,
lard, tallow, and pasture-raised bacon fat
• Low-starch vegetables
• Berries, such as blueberries, blackberries, and strawberries (in moderation)

THE KEY TO EATING CLEAN KETO

Of course, it’s not just convenience that makes people reach for packaged foods. It’s also habit. If you’re
new to keto and have subsisted on mostly packaged foods, it’s easier to reach for ready-made items
than to learn both how to eat keto and how to cook from scratch (a requirement for eating clean keto).
Plus, everyone wants a cookie now and then. However, educating yourself on quality and unhealthy
ingredients and foods and learning how to prepare simple, healthful meals is one of the most important
investments in the future of your health.

MOJO ON!
So now you know it’s best not to cheat yourself out of quality nutrients with a dirty keto diet and risk
inflammation and poor health. Instead, aim for a mostly clean diet, which will nourish your cells with
healthy fats and nutrient-dense whole foods. Plus, you’ll have more energy and feel amazing.

PART 2: FOOD AND DRINK 40

How to Swap Carb-Heavy Foods
for Keto-Friendly Foods

You know what makes it a lot easier to enjoy the keto diet? Knowing simple, satisfying swaps for your
favorite carb-heavy ingredients and dishes that you aren’t eating while on keto! Here’s a heaping helping
of options to get you going in the kitchen, whether you crave pasta, pizza, or cookies.

KETO-CARB
SWAP
Simple, satisfying
swaps for your favorite
carb-heavy ingredients
make it easy to eat
what you like.

EASY SWAPS FOR CARB-HEAVY FOODS YOU LOVE

• Bread Crumbs > Ground Pork Rinds: Seriously, try grinding pork rinds in a food processor until they’re
fine (or buy them ready-made). Then dip chicken, pork, or fish in beaten egg followed by the ground
rinds and sauté in coconut, avocado, or extra-virgin olive oil. Sprinkle with salt and serve with a side
of lemon—and be amazed.
• Buns > Portobello Mushrooms, Lettuce Leaves, or Napa Cabbage Leaves: Bolster the nutrition of
your sandwiches or burgers between two nearly zero-carb and very low-cal meaty mushrooms or
two big leaves of lettuce or cabbage! You can also look for the ever-growing selection of no- and
low-carb bread.
• Cookies > Keto Cookies: You’ll be blown away at how many recipes there are for delicious, totally keto
cookies. Start with the Chocolate Chip Cookie recipe here to see what we mean.

PART 2: FOOD AND DRINK 41

 • Lasagna > Cabbage Instead of Pasta Noodles and Low-Sugar Sauce Instead of High-Sugar Sauce:
Yes, layers of cheese, ricotta, and sauce can be yours if you swap cabbage for the noodles and use
a low-carb sauce. Get the recipe here.
• Lemon Cake > Keto Lemon Cake: Another shocker: You can have your lemon cake and eat it too.
The best part? It takes seconds to make. Get the recipe here.
• Mac & Cheese > Cauliflower “Mac” & Cheese: Substitute chopped and steamed cauliflower florets for
the pasta and cream for the milk in your favorite mac and cheese recipe and you win! (Or try this
recipe.) Take it over the top by finishing with a sprinkling of ground pork rinds for a crispy crust.
• Mashed Potatoes > Mashed Cauliflower: You’ll be amazed at how delicious mashed steamed
cauliflower is, especially when you add butter and salt or even a bit of cream cheese, cream, or sour
cream (or all of the above!) and Parmesan cheese. Try this recipe.
• Rice > Cauliflower Rice: Cauliflower florets processed in a food processor into rice-size bits
perfectly mimic the consistency of white rice. You can buy cauliflower rice fresh or frozen in
grocery stores or make your own by pulsing cauliflower florets (heads only, not the stems) in a food
processor. To serve, briefly sauté in a little avocado oil to your desired doneness and enjoy!
• Pancakes > Keto Pancakes: Get the almond flour-based recipe here!
• Pasta > Zoodles: In moderation, peeled, spiralized zucchini (“zoodles”) can sub for spaghetti. Don’t
have a spiralizer? Make long, wide “fettuccine” strips using a vegetable peeler. Microwave your
zoodles for 30 seconds to warm but not entirely cook them, then add your keto-friendly sauce of
choice and mangia! Taste for yourself with our Keto Vodka Pasta with Sausage.
• Pizza Crust > Cauliflower Crust: Ever-popular cauliflower crusts are available at grocery stores
nationwide or you can make your own.
• Sugar > Alternative Sugar: While you’ll kick the sugar cravings on the keto diet, it’s still nice to
know you can stir a little sweetness into your tea or cupcakes if you want. Do this with a variety
of keto-friendly sugar substitutes highlighted on page 51.
• Syrups > Alternative Syrups: Believe it or not, you can have chocolate, caramel, and even
maple-flavored syrup, if you buy zero-carb brands.
• Wheat Flour > Coconut or Almond Flour: These two flours have different properties, but each is
keto and delicious. Find out more about flours on page 48.

MOJO ON!
See? There are so many keto hacks! Put even a couple of them in your apron pocket
and you’re on the road to keto-cooking satisfaction!

PART 2: FOOD AND DRINK 42

Vegetables to Eat on a Ketogenic Diet

It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. In fact, you can
and should eat plenty of vegetables! But not just any vegetables. Some are high-carb and high-sugar—
most root vegetables, like carrots, beets, yams, parsnips, and turnips are high in carbs. Avoid those
veggies and focus on the keto-friendly selections listed below. Just remember, carbs add up fast. You
want to stick to about 20 grams of net carbs per day or more if you’re regularly athletic or can stay in
ketosis with more carbs (just test to figure that out), so mind your macros while enjoying vegetables.
LOW-CARB VEGETABLES (3 or fewer net carbs per ½ cup)
• Arugula • Cabbage • Summer squash
• Asparagus • Cauliflower • Swiss chard
• Avocados • Celery • Tomatoes
• Bell peppers • Cucumbers • Watercress
• Bok choy • Radishes • Zucchini
• Broccoli • Spinach
• Broccoli rabe • Sugar snap peas

HIGHER-CARB VEGETABLES (6 or fewer net carbs per ½ cup, raw)

• Carrots
• Onions

HIGHEST-CARB VEGETABLES (more than 7 net carbs per ½ cup, raw)

• Beets • Peas • Yams
• Corn • Potatoes • Yucca
• Parsnips • Sweet potatoes

MOJO ON!
Not too savvy on how to cook vegetables? Now’s a great time to learn! You can steam them, then finish
them with butter and spices, or toss in coconut oil and spices and roast them, or even cut them up and
serve them as a salad with your favorite keto-friendly dressing or a simple mix of olive oil, vinegar, Dijon
mustard, and salt. You can get started on your newfound enjoyment of vegetables anytime by sprinkling
some salt or a little keto-friendly vinaigrette (vinaigrette made with keto-friendly oil) on ripe avocado
slices. It’s pure, simple pleasure!

PART 2: FOOD AND DRINK 43

The Best and Worst Butters & Oils for the Keto Diet

Rejoice! Now that you’re on a high-fat diet, you can emphatically say, “Pass the butter” or “Extra salad
dressing, please!” In fact, butters and oils—both of which are predominantly fat—are an important part
of keto cuisine. But not all oils are created equal: Some oils you’ll want to make a regular part of your diet
and others you’ll want to avoid. Here we share basics on what you need to know about these ingredients
and condiments.
It’s not hard to transition from using all kinds of cooking fats to just those that are keto-friendly. In fact,
if you cook at all, you probably already have some perfect options in your kitchen. Take a look at the
following keto-friendly choices, and reach for them when you need to cook, make a dressing, or finish a
dish with a drizzle of oil or a smear of butter.

PART 2: FOOD AND DRINK 44

BUTTER
It’s a big thumbs-up for butter, especially grass-fed butter as it contains only trace amounts of carbs
per serving. Like other fatty dairy products, butter is rich in conjugated linoleic acid (CLA)—the fatty
acid that may promote fat loss. Grass-fed butter contains five times more CLA than butter from grain-
fed cows and is much higher in health-protecting omega-3 fatty acids and vitamin K2. Use it for cooking
or baking, or spread it generously on food when you need more fat macros. The classic French snack of
radishes with butter and flaky salt? Totally keto and delicious!
Nutritional Information: 1 Tbsp: 102 Calories, 12g Fat, 0g Carbs, 0.1g Protein

CLARIFIED BUTTER & GHEE

Clarified butter and ghee are essentially butter with the milk solids removed; they’re almost exclusively
fat, most of which is saturated fat.
Clarified butter is made by heating butter, removing it from the heat after the butterfat and milk solids
separate, then skimming away and discarding the milk solids. Ghee (the Hindi word for “fat”) is butter
that’s been cooked a bit longer to allow the milk solids to caramelize and produce a deeper golden
color and distinctive nutty flavor before they’re skimmed and discarded. In both instances, what’s left is
pure butterfat, which can be enjoyed and used the same way you’d use butter. Because ghee separates
milk from fat, this butter substitute is lactose-free, making it better than butter if you have allergies or
sensitivities to dairy products.
Since both clarified butter and ghee don’t contain liquid and milk components that spoil easily, they have
longer shelf lives, which is part of the reason they’re staples in hot countries. Plus, they have much higher
smoke points than butter, which makes them awesome for cooking.
Store-bought ghee can be expensive and is less common in grocery stores, so many ketonians make it at
home. The recipe is easy. You can easily find one online.
Nutritional Information: 1 Tbsp: 112 Calories, 13g Fat, 0g Net Carbs, 0g Protein

COCONUT OIL
Coconut oil has unique properties that make it a rock star for keto cooking. Specifically, it’s rich in
medium-chain triglycerides (MCTs; at about 50 percent), which can increase ketone production and
may increase metabolic rate and promote the loss of weight and belly fat. It’s solid at room temperature
like other mostly saturated fats (like butter), and it can be substituted in equal amounts for any nut, seed,
or vegetable oil; however, when substituting coconut oil for a solid fat, such as butter or lard, use
25 percent less coconut oil than the recipe calls for. Want to try a recipe using coconut oil for frying?
Try our tasty recipe for Keto Koconut Chicken Tenders on page 85!
Nutritional Information: 1 Tbsp: 121 Calories, 13g Fat, 0g Net Carbs, 0g Protein

PART 2: FOOD AND DRINK 45

AVOCADO OIL
Avocado oil is simply oil pressed from avocados. High in monounsaturated fats, it’s very healthy, as
70 percent of it is oleic acid, which is anti-inflammatory. Add that it has mild flavor and a high smoke
point (the point at which the oil begins to burn and its smell and flavor are altered) and you can
understand why it’s a staple in keto cooking. Use this versatile oil in dressings, marinades, and sautés,
as well as in recipes for homemade mayonnaise.
Nutritional Information: 1 Tbsp: 124 Calories, 14g Fat, 0g Net Carbs, 0g Protein

MCT OIL
MCTs (medium-chain triglycerides or medium-chain fatty acids) are fats most often derived from
coconut oil, palm oil, or a mixture of the two. They come in liquid form and are colorless and odorless,
and stay liquid at room temperature, making them the perfect fat to add to food, smoothies, and coffee
for extra energy. Because the oil is quickly and easily converted by the liver into ketones it’s a darling
of keto cooking. But use it sparingly and gradually increase it over time as it may cause a stomachache
and diarrhea.
With a relatively low smoke point and reason for moderation, MCT oil is ideal for use in salad dressings
and in relatively low-temperature baking. With its neutral flavor, it can be paired with a wide range of
ingredients and flavors. Chocolate Peanut Butter Fat Bombs (page 95) use MCT oil and are awesome,
so give ’em a try!
Nutritional Information: 1 Tbsp: 121 Calories, 13g Fat, 0g Net Carbs, 0g Protein

EXTRA-VIRGIN OLIVE OIL

Versatile and multifunctional, extra-virgin olive oil (EVOO) is a cold-pressed, heart-healthy oil that
contains oleic acid along with many antioxidants. Cooking with EVOO has never been easier or tastier—
try drizzling it over salad or vegetables, stirring it into a hearty stew or soup for added flavor, or lightly
pouring it onto a sliced avocado, sliced tomato, or other keto snacks.
Nutritional Information: 1 Tbsp: 120 Calories, 14g Fat, 0g Net Carbs, 0g Protein

LARD
It may be less commonly used in today’s everyday cooking, but lard (rendered pork fat) is a great choice
on the keto diet. It functions similarly to butter, providing flavor, crispness, flakiness, and tenderness to
baked goods—but it has a much stronger flavor. Lard can also be used for sautéing and making sauces
such as Béarnaise.
Nutritional Information: 1 Tbsp: 115 Calories, 13g Fat, 0g Net Carbs, 0g Protein

PART 2: FOOD AND DRINK 46

TALLOW
Tallow (rendered animal fat, usually from beef) is 50 percent saturated fat, 42 percent monounsaturated
fat, and only 4% polyunsaturated fat and is great for high-heat cooking. Store-bought tallow can be
expensive and is often hydrogenated, so if you’re inclined, you can easily make your own—there are lots
of recipes available online. If you buy it, seek tallow made from grass-fed cows; it contains 300 to 500
percent more conjugated linoleic acid (CLA) than that of corn-fed animals, and CLA has awesome anti-
inflammatory, autoimmune-boosting properties!
Nutritional Information: 1 Tbsp: 115 Calories, 13g Fat, 0g Net Carbs, 0g Protein

DUCK FAT
When you hear the term “duck fat” you may think it’s a gourmet ingredient used only in fancy French
restaurants. But duck fat doesn’t have to be reserved for special occasions or elegant preparations.
Made from only the natural fat from ducks, it’s usually rendered and filtered to make sure the fat is pure,
providing outstanding flavor to just about any dish—from green vegetables to grass-fed steaks.
Nutritional Information: 1 Tbsp: 113 Calories, 13g Fat, 0g Net Carbs, 0g Protein

OILS TO AVOID
Oils that go through intense processing generally include processed trans fats that may be damaging
to overall health. Thus, we recommend avoiding the following oils:

• Canola • Hazelnut • Sesame

• Corn • Peanut • Soybean
• Grapeseed • Safflower • Sunflower

MOJO ON!
Now that you’re armed with better knowledge of which fats to cook with, try using them when
you sauté, fry, or bake. Before you know it, you’ll be easily cooking keto!

PART 2: FOOD AND DRINK 47

All About Flours & Binding Agents

Did you know that one cup of all-purpose flour contains nearly 100 grams of carbs? So much for diving
into a donut when you crave something sweet! But this doesn’t mean you’ll never be able to enjoy a fried
or baked dessert or even a sandwich while you’re on a super-low-carb diet. There’s a whole world of
delicious keto baking waiting for you—if you understand the best low-carb substitutes for traditional,
high-carb, all-purpose flour.

KETO-FRIENDLY FLOURS
Yes, you can have your cake and eat it, too—if you stock up on and use these keto-friendly flours when
baking or breading foods at home. The following flours are the most commonly used and most versatile
for keto recipes. Just make sure you just keep an eye on your carbohydrate intake; while keto-friendly
flours open many doors to you for baking and cooking, their carbs can add up quickly!
• Almond Flour: Keto’s All-Purpose Flour Alternative
Almond flour is simply finely ground blanched almonds. A must-have for the keto kitchen, it is a
good source of vitamin E and is rich in magnesium, iron, manganese, calcium, and potassium. It lends
a nutty flavor and moist, slightly dense character to baked goods. Even if you haven’t baked with
almond flour in the past, you’ve probably enjoyed it: You know those colorful, fancy French sandwich
cookies called macarons? They’re made with almond flour!
Cooking Tips: Almond flour is great for cakes, cookies, and quick breads. Try these recipes on the
Keto-Mojo website to become familiar with almond flour: Lemon Bars (see page 97) and Keto
Vanilla Donuts with Keto Chocolate Glaze.
Nutritional Information: Optimal brands (we like Trader Joe’s and Whole Foods Market bulk section):
¼ Cup (28g): 162 Calories, 14g Fat, 2.5g Net Carbs, 6g Protein
Note: The amount of macros in almond flour varies by brand, so look for brands that contain 10
or fewer net carbs per cup.

• Almond Meal
Like almond flour, almond meal is made from ground almonds. However, the almond skins are not
removed before grinding, so the texture is coarser and more grainy than almond flour.

Cooking Tips: Almond meal is commonly used in baked goods like cookies and quick breads but with
denser results than if you use almond flour. Because of its texture, it can also be used instead of
bread crumbs to coat meats, chicken, or fish (like Crispy Baked Fish with Herb Sauce) or
to top vegetables and casseroles.

PART 2: FOOD AND DRINK 48

 Nutritional Information: Optimal brands (we like Trader Joe’s and Whole Foods Market bulk section):
¼ Cup (28g): 162 Calories, 14g Fat, 2.5g Net Carbs, 6g Protein
Note: Macros vary from brand to brand, so be sure to check the label of the brand you’re using
to get the most accurate totals.

• Coconut Flour
Light and extra fine with barely there coconut flavor and a low score on the glycemic index, coconut
flour is made from ground, dried coconut meat. It’s lower in calories and higher in fiber than almond
flour. It’s also rich in protein and fat, which makes it exceptionally filling. Coconut flour is versatile,
too—you can use it in both savory and sweet recipes.
Cooking Tips: This versatile flour can be used for baked goods and coatings and to thicken soups.
Coconut flour is absorbent, so expect to use more liquid than normal when baking with it. And
batters made with coconut flour take a little more time to thicken. Give it a try with this awesome
recipe for Keto Coconut Shrimp with Spicy Aioli Dipping Sauce or Maple Pecan Pie!
Nutritional Information: ¼ Cup (24g): 120 Calories, 4g Fat, 6g Net Carbs, 4g Protein
Note: Coconut flour macros vary (though not as dramatically as almond flour); be sure to check the
label of the brand you’re using to get the most accurate totals.

• Ground Flaxseed or Flax Meal

Flaxseed (aka linseed or flax) is best consumed in milled or ground form because whole flaxseed is
difficult for the body to digest and absorb. Nutritionally, flaxseed is high in fat, fiber, and cholesterol-
lowering omega-3 fatty acids. It’s also low in digestible carbs.
Cooking Tips: Expect baked items to brown more quickly when they contain flaxseed meal, so
consider lowering the oven temperature a bit or decreasing the cooking time. Flax’s high oil content
makes it a good substitute for eggs in baking recipes; for each egg you want to replace, mix 1 Tbsp
ground flax meal with 3 Tbsp water, and let the mixture gel for 10 minutes. Want to give flax meal a
try? Start with a keto Slicing Bread recipe!
Nutritional Information: 1 Tbsp: 37 Calories, 3g Fat, 0g Net Carbs, 1.3g Protein

OTHER STYLES TO EXPLORE

Once you get the hang of these key keto flours, you may want to explore the following flours:
• Chia Seed Flour
• Nut Flours
Walnut flour, hazelnut flour, pecan flour (you’ll most likely need to make some of these
yourself, but you can find recipes online)

PART 2: FOOD AND DRINK 49

BINDING AGENTS
Binding agents help your alternative flour mimic wheat flour’s desirable structure by binding with
other ingredients; they also add structure and texture to the final product.

• Xanthan Gum
A gluten-free food additive that’s made from bacteria-fermented sugar, xanthan gum is a powdered
binding agent that lends structure to baked goods and thickness to soups and stews. It’s often used
as a substitute for cornstarch and contains minimal carbs, making it a favorite source among keto
cooks. You’ll find a chance to use xanthan gum in our Keto Cheddar-Spinach Soufflés recipe.
Cooking Tips: Use xanthan gum to thicken soups and sauces or give structure to
baked goods. You don’t need a lot—a teaspoon or less to a large pot of soup will usually
do the trick!
Nutritional Information: 1 Tbsp: 30 Calories, 0g Fat, 0g Net Carbs, 0g Protein

• Psyllium Husks
Psyllium is a seed that is produced commercially mostly for use as a dietary fiber, and its small husk
is known for being an excellent, fiber-rich binding agent. When combined with liquid, psyllium husks
become thick and gluey and expand to 10 times their original size! You can find them in well-stocked
grocery stores and health food stores.
Cooking Tips: Psyllium husk is also an inexpensive binding agent. A half teaspoon of psyllium husk
per serving is enough to thicken your favorite recipes.
Nutritional Information: 1 Tbsp (9g): 30 Calories, 0g Fat, 0g Net Carbs, 0g Protein

MOJO ON!
Ready to get cooking? Your tool kit for clean keto cooking is growing by the day! Keep up the good work,
and don’t forget to post your success stories on Instagram and tag #ketomojo.

PART 2: FOOD AND DRINK 50

Sugar Substitutes for a Sweet Keto Life

It’s no surprise that kicking the sugar habit is one of the toughest keto hurdles to clear. Over the past
40 years, added sugar has become so ingrained in the American diet, it’s tucked into practically all
processed foods (even spaghetti sauce and salad dressing!). Worse, it inspires our bodies to release
dopamine, creating genuine addiction-like cravings that are hard to deny.
Some would argue that you could eat some sugar, if it falls within your daily macros. But to follow a clean,
health-minded path, you’ll want to save the day’s allotted carbs for more nutritious options, such as
the keto-friendly vegetables we highlight on page 43. Eating more nutritious options will make you feel
healthier and more satisfied, not to mention help you break your sugar addiction, which will in turn stop
you from craving more sugar.

ARE SUGAR
ALCOHOLS
KETO?
What are they?
An alternative sweetener
to sugar. They contain
carbs, but our bodies
don't absorb all of the
carbs they contain. That
means they don't raise
your blood sugar levels
like regular sugar does.

PART 2: FOOD AND DRINK 51

BREAKING THE SUGAR HABIT
Yes, one of the great benefits of the keto diet is ridding yourself of sugar reliance. But it doesn’t have to
be a white-knuckle experience. There are wonderful noncaloric sugar substitutes that allow you to enjoy
sweet rewards without carbs, glucose spikes, addiction, or other adverse reactions—at least for most
people. Like everything else, your reaction to sugar substitutes is individual. We highly recommend you
test some of the alternatives mentioned below by following our food-sensitivity guidelines on page 24 to
make sure you’re not having adverse glucose reactions to them.

COMMON SUGARS TO AVOID

Sugar in any form is off limits on the keto diet. That means it’s time to say goodbye to
these sweeteners, as well as any packaged foods that contain them:

• Agave syrup • Honey • Raw sugar

• Cane sugar • Maple syrup • Sugar
• High-fructose corn syrup • Turbinado sugar

So, what can you enjoy instead?

ALTERNATIVE SWEETENERS
Alternative sweeteners lend all the sweetness to foods without all the calories and carbs. But they’re
not all created equal in flavor or benefits. Most of them fall into three categories: natural sweeteners,
sugar alcohols, and artificial sweeteners. We’ve broken them down here so you know the difference,
but if you just want to know what sweeteners we recommend, skip this section and go straight to our
recommendations, which you’ll find on page 24.

NATURAL SWEETENERS
Natural sweeteners are made from concentrated components of edible plants.
• Allulose: Allulose is a popular sugar-like low-calorie sweetener. It’s made up of a monosaccharide (a
simple sugar) that is found in small quantities in wheat and certain fruits, such as jackfruit, figs, and
raisins. The reason that allulose has no glycemic index or net carb content is that the body doesn’t
metabolize it.
• Monk Fruit: Monk fruit, known in China as lo han kuo, has been used as a natural sweetener for
thousands of years. It has zero calories, zero carbs, and is about 200 times sweeter than sugar. In
powder form, it dissolves quickly in liquids (perfect for tea or coffee!). Don’t use the granular form
for marinades or other liquid recipes because it dissolves when heated and then reconstructs when
it cools. Want to try a monk fruit sweetener? We like Lakanto brand, which makes substitutes for
granulated sugar, brown sugar, and even maple syrup.

PART 2: FOOD AND DRINK 52

 • Stevia: Often called “sugar leaf” and made from the plant Stevia rebaudiana, stevia is more than
150 times sweeter than regular sugar. It’s easy to find at grocers and even restaurants. If you’ve
tried it, you already know it may have a bitter aftertaste. You can find it in powder form and liquid
concentrate (great for sweetening beverages). If you use it in baking, you’ll want to slowly add up to
half as much stevia as sugar, tasting along the way to ensure you don’t add too much.

SUGAR ALCOHOLS
Ever heard of sugar alcohols? We hadn’t either before going keto. But they’re your new best friends
for baking, morning coffee, and more, and they come in forms similar to the types of sugars you’re used
to enjoying.
Several sugar alcohols are found naturally in fruits and vegetables. However, some are processed from
other sugars, such as the glucose in cornstarch. Some are carb-free and others contain about half the
carbs of regular sugar. Available in granular, powdered, brown-sugar style, and even liquid form, all can
be bought online, in specialty grocery stores, or on Amazon. They’re what usually sweetens sugar-free or
low-carb packaged foods. Regardless, they tend to be extra sweet, so use them judiciously when learning
to bake with them. We’ve separated the zero-carb from the lower-carb options below. You’ll want to stick
with the zero-carb sweeteners.

Sugar Alcohols with Zero Net Carb Count

• Erythritol: Great tasting with the fewest digestive side effects (such as bloating, flatulence, and
diarrhea), it is one of the ingredients in some popular sweeteners such as Truvia, Swerve, and stevia,
among others.
• Lactitol: Used as a replacement bulk sweetener for low-calorie foods with approximately 40 percent
of the sweetness of sugar, it is popular for baking.
• Mannitol: Useful as a coating for hard candies, dried fruits, and chewing gums, it’s often included as
an ingredient in candies and chewing gum and has a pleasant taste and mouthfeel.
• Xylitol: Commonly found in sugar-free chewing gum, mints, and toothpaste, this sweetener has a
similar sweetness to sugar with 60 percent of the calories; may cause digestive symptoms such as
gas, bloating, and diarrhea when consumed in large amounts.

Sugar Alcohols with Some Carb Count (Not Recommended)

• Isomalt
• Maltitol
• Sorbitol

PART 2: FOOD AND DRINK 53

ARTIFICIAL SWEETENERS (NOT RECOMMENDED)
Artificial sweeteners, made from plants or even sugar, are exponentially sweeter than regular sugar and
are generally combined with maltodextrin or dextrose (sugar) as a carrying agent. They’re controversial
in the keto community because of concerns that they stall weight loss or can adversely affect ketosis for
some people. The following two artificial sweeteners are popular, but not recommended:
• Aspartame
• Sucralose

SWEETENERS WE RECOMMEND
Ideally, you want to use sweeteners that have little effect on insulin levels and blood sugar; contain
virtually no calories, net carbs, or fillers with hidden carbs; are high quality with proven track records;
and have the least bitter flavor or aftertaste. For those reasons, we are partial to the following
sweeteners:
• Erythritol
• Monk fruit
• Stevia (or a blend of Stevia and one of the above)

Bonus: When used in combination, they seem to cancel out any adverse aftertaste.

MOJO ON!
Now that you’ve got a better sense of what sweeteners you can use, consider heading to
our recipe section on page 71 and trying them out!

PART 2: FOOD AND DRINK 54

Alcohol & the Keto Diet

Now that you’re settling into the diet, it’s time to get more alcohol savvy, especially if you’re treating
this journey as a new, healthier, long-term lifestyle.

CUSTOMIZED MODERATION
Plainly put, alcohol is very much like sweets on the ketogenic diet—in moderation and within your macros, you
should be able to enjoy it without negatively affecting your ketone levels or weight loss.
If you choose to introduce alcohol to your keto diet, go slow. Its effects may be more intense while on
the keto diet, and drinking can lower your guard and may inspire you to overeat.
Most adults can consume one to three alcoholic beverages per week without hindering ketosis
and/or weight loss.
But even then, “moderation” is relative. Depending on the alcohol and the mixer, drinks have varying levels of
calories and carbs (sugars), and each body reacts to alcohol differently. Your best bet is to steer toward the
keto-friendly alcohols listed below and remember to choose booze and mixers that won’t
kick you out of ketosis.
Then, if you want to truly know your limits for enjoying beer, wine, or spirits and staying in ketosis, you’ll need
to consume the libation in question and test your ketones and glucose and see how they react. To do this, test
your ketones and blood glucose before one glass of wine or spirits, then 30 minutes after, and again three

ALCOHOL & KETO

Alcohol is very much like sweets on the
ketogenic diet; in moderation and within
your macros, you should be able to enjoy it
without negatively affecting your ketone
levels or weight loss.

PART 2: FOOD AND DRINK 55

hours after you drink the entire beverage to see if your glucose spikes or your ketones drop and don’t
return to pre-beverage levels. If all goes well, try another day with two glasses of the same beverage and
see what that gets you.

MOST KETO-FRIENDLY HARD ALCOHOLS

The following non-flavored hard liquors are all 0 grams of carbs:
• Vodka • Tequila
• Rum • Whiskey
• Gin • Some brandies
But before you start mixing martinis with abandon, remember that 0 grams of carbs does not equal
0 calories—a 1-ounce serving of the spirits listed above is about 65 calories. If you’re going to drink
and want to stay on track, calculate your macros to account for your planned martini (or two).

KETO-FRIENDLY MIXERS
We probably don’t need to tell you that the sweet and sour mix is off the menu due to its high sugar
content. But there are mixers that support your new lifestyle as well as cocktail creativity! Try any of
the following:
• Seltzer water
• Zevia (many flavors sweetened with stevia)
• Fresh lemon or lime juice (about 11 calories and 4 grams net carbs for both)
• Berries (keep an eye on the calories and carbs)
• Homemade Keto Simple Syrup: In a small heatproof bowl, combine 2 Tbsp erythritol-based
granulated sweetener (like Swerve or Lakanto 1:1) and 2 Tbsp boiling water, stir until dissolved,
then stir in 1 Tbsp lemon juice (get a delicious recipe that uses it here).

WORDS OF WINE WISDOM

Who doesn’t love to relax over a nice glass of wine? It’s even more enjoyable when you can clink glasses
knowing you’re going to stay in ketosis. While sweet wines (with a lot of added sugar—hello, white
zinfandel and some dessert wines) are high carb due to their sugar content, even wines with no added
sugar have carbohydrates from the fermented grapes! On average, you’ll throw back 2 to 4 grams of net
carbs and 90 to 120 calories per 5-ounce pour.
Unfortunately, wine labels don’t include nutritional information, so it can be tricky to figure out
which wines are lower in carbs, but there is one trick that helps: Look for lower-alcohol wines (under
13 percent alcohol). There are many of them and all wine labels are required to state the alcohol
percentage. In general, the lower the alcohol, the lower the carbohydrates and sugar. Also, white wines
tend to have lower alcohol content than red wines. But be careful with wines like Riesling and certain
sparkling wines, as they can taste dry but contain residual sugar.

PART 2: FOOD AND DRINK 56

GOOD WINE CHOICES
Whites
• Austria/Germany: Riesling (Look for “trocken” (dry) selections;
if testing shows you’re sensitive to carbs/sugars, Riesling may not be best for you.)
• Burgundy, France: Chablis, dry Champagne (brut, brut nature);
dry Riesling from Alsace, Australia, or Rheingau
• Italy: Pinot Grigio, Soave
• Loire, France: Sancerre, Pouilly Fumé (both sauvignon blanc), Muscadet (Melon de Bourgogne)
• Spain: Albariño

Reds
• Burgundy, France: Pinot Noir; Beaujolais; Gamay–Cru Beaujolais
• California: Sonoma and North Coast Pinot Noir
• Italy: Chianti (Sangiovese), Barolo (Nebbiolo)
• Loire, France: Chinon (Cabernet Franc)

Rosés
• Napa Valley, California (check alcohol levels)
• Provence, France

KETO-FRIENDLY BEER
There’s no such thing as a carb-free beer. Even low-carb options will cost you 2 to 5 grams of net carbs
per bottle, so we recommend you limit the times you choose to crack a cold one while on a keto diet.

MOJO ON!
Whether it’s shaken or stirred, learn more about safely imbibing on the ketogenic diet in this video.

PART 2: FOOD AND DRINK 57

More Resources

Now that you have a taste of the delicious keto life, here’s your chance
to learn more by clicking any of the links below:
• Can Vegans & Vegetarians Do Keto?
• What is MCT Oil and How Can It Help with My Keto Diet?
• Not All Fats Create Ketones at the Same Rate
• What’s the Difference Between Grass-Fed Beef and Grain-Fed Beef?
• How To Do Keto Dairy-Free
• More recipes!
• More on the ketogenic diet and nutrition!
Also, explore the recipe section beginning on page 71.

PART 2: FOOD AND DRINK 58

 PA RT 3

The Keto Lifestyle

Once you’re familiar with the essentials of the keto diet,

you'll be able to start pondering the nuances, like if and how
exercise fits into the lifestyle, whether you should introduce
fasting, or how to manage going out to dinner while keto.
This section covers the bases and sends you on your way
with lots of resources to help you successfully continue on
your keto journey.
What You Need to Know About
Exercise on the Keto Diet

As your body is making the metabolic switch into ketosis, it’s best to take it easy at the gym. You may feel
fatigued, and you’ll want to listen to your body. It takes time to become fat adapted, so be patient. Your
body is going through a lot of changes during your first month. After about a week of being in ketosis,
some people feel they can get back to their old workout routines. By your fourth week, you’ll for sure feel
energized and ready to reinstate old exercise habits or initiate new ones. Here, we’ll tell you what you
need to know to ensure your body has the fuel it needs to hit the gym, pool, TRX class, or yoga mat.

CONFIRM YOUR MACROS

The key to energized exercise on the ketogenic diet is making sure you are eating enough calories, fat,
and protein. In fact, you’ll want to eat a bit more protein if you exercise regularly and vigorously. The
amount of protein you need depends on the type of activity you’re doing, the duration, frequency, and
level of exertion. But a general recommendation for a nonprofessional athlete (someone who exercises
three or more days per week and achieves an elevated heart rate for 30 or more minutes) is a total of
0.6 to 1 gram of protein multiplied by your weight per day.
To know the exact amount of protein to add, reconfigure your macros by factoring your exercise into the
equation with a macro calculator, which is easy to find online, free to use, and essential for figuring out
your body’s needs based on many factors, including your activity level.

ENERGY LOAD
Having a pre-workout meal or high-fat drink will help give you energy to complete your workouts.
Some people like to mix a flavored MCT powder with unsweetened almond milk, while others enjoy a
bulletproof coffee (a classic keto coffee drink); a low-protein, high-fat shake; some spinach; or a hard-
boiled egg.

HYDRATE
Make sure you’re adequately hydrated and keeping up on your electrolytes as well. You can do this
by consuming foods high in magnesium, potassium, and sodium (think pumpkin seeds, avocados, leafy
greens, or an electrolyte powder).

TIME YOUR EXERCISE RIGHT

It’s important to time your nutrition for your workouts. While some enjoy working out in a fasted state,
others prefer to eat prior to exercise. You’ll need to try both options to see what works best for you. If
you want to eat before exercise, try timing your meal to no more than two to three hours before your

PART 3: THE KETO LIFESTYLE 60

exercise and include lots of good fats and some protein. If you prefer to eat after a workout, eat within
two hours after (you can still have a bit of extra protein during this time frame without affecting ketosis,
but as always, test your ketone levels to find your sweet spot).
Watch this video by celebrity health and fitness coach Thomas DeLauer explaining how testing your
ketones before and after a workout can help you find your metabolic edge.

MOJO ON!
Now you know there’s no need to be afraid to crush it in the gym. The ketogenic diet won’t hold you back!
In fact, if done properly, your keto status can help you reach new fitness levels!

PART 3: THE KETO LIFESTYLE 61

What Is Intermittent Fasting
& Should You Do It?

There’s a buzz about intermittent fasting in the news in magazines, on Instagram, and on blogs. It seems
everyone is doing it. But what is it exactly? Is it safe? Does it speed up keto progress? Is it worth doing?
Let’s demystify the practice so you can confidently answer these questions and determine whether
intermittent fasting is right for you.

INTERMITTENT FASTING DEFINED

Fundamentally, fasting is voluntary prolonged abstinence from food, beverage, or both, for a specific
amount of time, ranging from hours to weeks with the intention of helping jumpstart your body toward
optimal health. Intermittent fasting is alternating cycles of fasting and eating.
Intermittent fasting is great for anyone interested in weight loss, blood-glucose control, or therapeutic
benefits in relation to cancer, autoimmune disorders, and inflammation
Though intermittent fasting is a white-hot trend in the health and fitness world, it’s not a new concept.
In fact, fasting has been practiced for thousands of years in Christianity, Judaism, Islam, Buddhism,
Hinduism, native tribal religions/spirituality, and beyond as a ritual to heal the body and soul, as a form
of penance/sacrifice, and to purify. (Think Ramadan for Muslims, Yom Kippur for Jews, Uposatha for
Buddhists, and Ash Wednesday and Good Friday for Roman Catholics.) But fasting has also always
had clinical health-related appeal for physicians and philosophers dating as far back as the times of
Hippocrates, Plato, Socrates, and Aristotle.
Hippocrates, generally regarded as the father of medicine, asserted that “everyone has a doctor in
him or her; we just have to help it in its work. The natural healing force within each one of us is the
greatest force in getting well. Our food should be our medicine. Our medicine should be our food. But
to eat when you are sick, is to feed your sickness.” This quote embodies the core philosophy of the
keto diet—feed your body food that promotes health. It also nods to the role of fasting, or refraining
from eating to help fight sickness and promote wellness.
Intermittent fasting is a way of making fasting an ongoing part of a health-minded lifestyle. We’ll
discuss how and for how long below, but first let’s explore the benefits.

PART 3: THE KETO LIFESTYLE 62

THE POWER OF INTERMITTENT FASTING
What is fasting? Restricted eating between 14-16 hours for several days.

THE BENEFITS OF INTERMITTENT FASTING

Following are the benefits of intermittent fasting. You’ll see they’re similar to those of a keto diet.
If used in conjunction with a keto lifestyle, fasting heightens the benefits you’re already getting.
• Mental clarity
• Increased energy
• Weight loss
• Reduced body fat percentage
• Increased ketosis level (While fasting, your body depletes your glucose stores and uses fats for fuel,
pushing most people not even following a ketogenic diet into ketosis for at least a brief period of
time—plus the decrease in insulin is setting up your body for optimal ketosis.)

PART 3: THE KETO LIFESTYLE 63

HOW TO
INTERMITTENT
FAST

HOW TO INTERMITTENT FAST

Some of the more popular intermittent fasting methods and schedules are the following:
• 16:8 (16 hours of fasting per day followed by eating during an eight-hour period)
• 14:10 (14 hours of fasting per day followed by eating during a ten-hour period)
• One meal a day (OMAD)
• 5:2 (eating 5 days per week and partial fasting for 2 days)

Let’s break those down.

The 16:8 method of intermittent fasting works by fasting for 16 hours, then consuming your meals/
macros/calories during an eight-hour period. Regardless of diet preference, it is suggested to eat lower
glycemic foods such as vegetables, fruits, meats, nuts, some dairy, and plenty of fiber. The same format is
true for the 14:10 schedule (14 hours without eating, then eating your meals/calories during a 10-hour
period). During both the 16:8 and 14:10 schedules, you should be able to fit in two or three meals, while
maintaining proper hydration and electrolytes.
For the one meal a day (OMAD) method of fasting, you eat only one meal and fast until the same
time the next day. This means you are getting all or most of your calories, vitamins, and minerals at that
one daily meal.

PART 3: THE KETO LIFESTYLE 64

With the 5:2 intermittent fasting schedule, you eat regularly for five days of the week and
do a partial fast of 500 to 600 calories for the remaining two days.
With each of these options, you are still allowed to drink black tea, coffee, and water during the fast.
This helps you keep hydrated and, in some cases, wards off hunger. It’s also thought in many circles that
you can add additions to your water, coffee, or tea, such as a splash of cream or milk, and not break your
fast as long as they are under 50 calories.
See the timelines on page 64 for example fasting schedules, but fasting is very personal, and you need to
take your own bio-individuality into consideration to determine what works for you.

TIPS FOR INTERMITTENT FASTING

If you’re considering fasting, we recommend the following advice:
• Consult your healthcare provider before making any dietary changes, including fasting.
• Make sure to stay properly hydrated.
• Ensure you get the appropriate amount of electrolytes each day regardless of how long you fast.
• Experiment with different fasting periods to see what works best for you.
• Start slowly! Try intermittent fasting one day a week and gradually work up to the number of
days a week you would like to implement intermittent fasting.
• When you are in the eating cycle, choose low-glycemic and nutritious foods that are high in fiber,
minerals, and vitamins to maintain optimal health.
• For optimal results, pair intermittent fasting with your low-carb or ketogenic lifestyle, which
naturally uses fat for fuel in a similar way that fasting does.

HOW LONG TO INTERMITTENT FAST

The duration of any intermittent fast is based on your individual desires, needs, and body. It can be done
for one day or a few days per week or for as long as you like and as long as it feels right for you.
Within the first week, you’re likely to experience heightened appetite control (i.e. feeling less hungry) and
improved blood-glucose control, with additional benefits following shortly thereafter. For those new to
intermittent fasting, start out fasting 14 to 16 hours two days a week to see how you feel. Depending on
your goals, you may want to step this up to five days a week or even seven days a week.

EXTENDED FASTING
Extended fasting is going for 24 hours or more on a wet fast (liquids only). While it may have therapeutic
benefits to address cancer and obesity, and neuroprotective properties, the research is still in its infancy,
and this type of fasting is not for the newbie. Dr. Jason Fung, one of the most cited physicians on the

PART 3: THE KETO LIFESTYLE 65

subject of fasting and the author of The Complete Guide to Fasting, explains why: “Instead of undertaking
shorter fasts and gradually extending it, [people new to fasting] immediately opt for a full on water-
only extended fast. This is like a rookie mountaineer that decides that he/she will tackle Mount Everest,
without oxygen and push on to the summit irregardless of weather.”
Extended fasts should be done only under medical supervision with monitoring through blood tests,
urinalysis, physician physical exams, and supplementation of vitamins and minerals and hydration.

WHO SHOULD NOT FAST

Fasting isn’t for everyone, especially people who are any of the following:
• Underweight with a BMI of 18.5 or less
• Malnourished
• Children
• Pregnant
• Breastfeeding
• Hypoglycemic
• Experiencing eating disorders
Note: While intermittent fasting can be quite beneficial for the diabetic, it’s best to work closely with
your healthcare provider to ensure that fasting is implemented in a safe and healthy way.

INSPIRATION FOR YOU IF YOU WANT TO FAST

Are you worried you can’t handle extended periods without food? You may want to reframe your
thinking. In his book, Dr. Fung makes a great point: “We talk a lot about what you should eat and what
you shouldn’t eat. But people never talk about meal timing—making sure you have long periods where
you’re not eating. Look at the word ‘breakfast’ in English. That’s break fast. That’s the meal that breaks
your fast. This implies that fasting is a part of everyday life. We’ve forgotten that. We think it’s some sort
of Herculean effort, but it’s not. We should be fasting every day.”

MOJO ON!
Now that you know about intermittent fasting, you have another health-inducing tool in your toolbox, and
it’s useful whether or not you're on a keto diet!

Want more info? Watch this quick video explaining ketosis and fasting.

PART 3: THE KETO LIFESTYLE 66

Tips for Dining Out on a Keto Diet

There are many reasons for dining out—a special occasion, business meal, date night, simply no time to
cook, or a quick meal with friends or family. Whatever the reason, eating out brings some challenges but
also some opportunities to strengthen your resolve and have fun exploring the world of keto cuisine!
The challenging part: Just one piece of sushi or one bite of cake can be enough to kick you out of ketosis,
especially when you’re first starting out. When you are at the mercy of others for your meal, it’s easy
to slip off the keto wagon and into “carb loading," so it’s important to have a mind-set that is open to
adaptation and creative solutions.
Now, let’s talk about how to navigate this new dining territory.

RESTAURANT DINING CHEAT SHEET

In general avoid carbs: starches and sugar, such as bread,
potatoes, pasta, fruits, and sweets.
Mojo Tip: It's always best to ask your server for ingredients
information; often restaurants will add starch or sugar to
sauces and dressings.

PART 3: THE KETO LIFESTYLE 67

RESTAURANT DINING
Before You Go
• Find a keto-friendly spot: If you get to choose the restaurant, do some advance sleuthing. Find
a place that’s keto-friendly by checking websites like Yelp and chat rooms or searching online for
the city or town you’re going to dine in and the words “restaurant” and “keto.” If you can, choose a
place that cooks from fresh ingredients because the staff is more likely to know what’s in your
sauce or dressing!
• Read online menus to see which seem most accommodating. You can also call in advance to ask
about options, which is especially helpful if you don’t get to choose the restaurant.
• Check out our alcohol guidelines on page 55.

When You’re at the Restaurant

• Ask questions. Don’t be afraid to inquire what’s in a dish. Servers these days are more aware
of allergies and other dietary restrictions, so they should be able to tell you if there’s something
to avoid.
• Ask for substitutions. Just because the burger automatically comes with fries doesn’t mean the
restaurant won’t happily hold the bun and fries and sub a salad. Don’t be afraid to ask for the rice
bowl without the rice, the eggs Benedict without the English muffin, or the curry without the
side of rice.
• Pay attention to your alcohol intake, as it can loosen your resolve. If you’re going to have a drink, it’s
best to stick to wine and clear liquors: vodka, gin, or tequila. Have spirits with soda, on the rocks,
or neat, and you can add a lemon twist or olives. Avoid sweet cocktails.

During and After Dinner

• Remember, success is not only about low-carb but also high fat, so ask for extra butter or olive oil (and
make sure it’s not margarine or vegetable oil).
• Spread the word. If you have a great experience, make sure to share the news via social media.
The ketonian community will be grateful, and the restaurant will be encouraged to keep up the
good work.

Fast Food
From McDonald’s to Starbucks, many chains are coming up with really good no-carb alternatives. In
general, no matter where you’re eating, skip the bun, breading, ketchup, sweet sauces, condiments,
and fries. Some places will do a lettuce wrap or offer a side salad, and it’s common to find cheese and
vegetable snack packs (ditch the crackers and carrots).

PART 3: THE KETO LIFESTYLE 68

Pizza Joints
Some pizza parlors are now offering cauliflower or cheese-only crusts. If you can’t find one, see if they
will do the pizza without the crust (literally cheese and toppings on a pizza tray). Otherwise, just eat the
toppings and toss the “carbage” crust.

DINING AT SOMEONE’S HOME

Family and friends can be especially challenging to maintaining your keto diet. It’s very hard to reject the
suggestions of people who have cooked for you and perhaps say, “Just have one bite,” “It’s your favorite,”
or “It’s Grandma’s special pie.” It’s important to be prepared for this, and it’s OK to say you’re on a special
diet. It can be tough, but friends and family can become your biggest supporters, so if it feels right, put it
out there that you are keto. Who knows, they may even make something just for you or become inspired
to join you on the keto journey.

PARTIES & EVENTS

When attending an event, especially something like a Super Bowl party, where keto choices tend to
be limited, it is best to eat something before you go or volunteer to bring something keto (a platter of
crudités, cheese, salami, and nuts). Monitor alcohol intake. Avoid grazing. Use a chip as a disposable
spoon, so you can enjoy the dip and not the carbs. If a slider is presented to you, think of the bread base
as a disposable plate.

MOJO ON!
You’ll soon learn how to easily navigate menus, and dining out will become a fun adventure. Just remember,
it’s not about moderation—bring on the fat! It’s truly about finding the most scrumptious keto things to eat
and drink and enjoying them fully. Happy dining!

PART 3: THE KETO LIFESTYLE 69

More Resources

You probably know by now that the ketogenic diet is more than a way of
eating—it’s a lifestyle. You can learn more about how to make the most of
it through the following links:
• What Type of Exercise Helps You Create Ketones Faster?
• What Type of Workout is Best on a Low-Carb or Keto Diet?
• What to Eat Before and After a Workout on a Keto Diet

PART 3: THE KETO LIFESTYLE 70

 PA RT 4

Recipes

One of the best ways to ensure success on a keto diet is to

take your dining destiny into your own hands—by cooking!
When you make your own food, you know exactly what
you’re eating and can accurately calculate and manage your
macros. But more importantly, you empower yourself with
the knowledge and skills to prepare and enjoy foods you
love, which makes it much easier to happily stay keto. This
section offers some delicious options that give you a taste of
just how good keto cuisine can be.
KILLER KETO FRITTATA
WITH SAUSAGE & KALE
PAGE 73
 S E RV E S 6
371 C A LO RI E S
KILLER KETO FRITTATA WITH 3 0 g FAT

SAUSAGE & KALE 19 g PROTE I N

10 g TOTA L C A RB S
This perfect one-pan brunch is hearty and satisfying. 5g FI B E R
Top it with a salad and you have lunch or dinner! 5g N E T C A RB S

2 Tbsp olive oil 1. Preheat the oven to 350ºF (177°C). In a 10-inch ovenproof
8 oz (227 g) Italian sausage skillet over medium heat, warm the olive oil. Add the
sausage and cook until browned, breaking it up into small
½ green pepper, finely chopped
chunks as it cooks, 3 to 4 minutes. Add the green and red
½ red pepper, finely chopped peppers and the onion and garlic powder. Cook, stirring
¼ cup (40 g) finely chopped often, until the vegetables are soft, 4 to 5 minutes. Add the
yellow onion kale and cook, stirring occasionally, until it wilts and softens,
about 3 minutes. Remove from the heat.
1 tsp garlic powder
2. Meanwhile, in a bowl, whisk together the eggs, heavy
3 large kale leaves, ribs removed
and leaves coarsely chopped cream, 1 teaspoon salt, and ½ teaspoon pepper. Stir in
(2 oz total; 57 g) the cheese.

6 large eggs 3. Add the egg mixture to the pan of vegetables, then briefly
stir with a wooden spoon to gently mix everything together
¼ cup (60 g) heavy cream
and evenly distribute it in the pan. Let the frittata set
Sea salt and freshly ground pepper over the heat without touching it for 3 to 4 minutes, then
1 cup (4 oz / 113 g) shredded aged transfer it to the oven and bake until it puffs up and is
cheddar or Gruyère cheese set when you jiggle it, about 15 minutes. To serve, let the
frittata sit for a few minutes so the edges pull away from
the sides of the pan, making the frittata easier to remove
from the skillet and serve.

PART 4: RECIPES 73
 EGGS BENEDICT WITH
BLENDER HOLLANDAISE
PAGE 75
EGGS BENEDICT WITH S E RV E S 4

BLENDER HOLLANDAISE 58 4 C A LO RI E S
50 g FAT
The only non-keto item about eggs Benedict is the classic English muffin, 23 g PROTE I N
so use keto-friendly bread instead (such as Julian Bakery Paleo Thin 4 g TOTA L C A RB S
coconut bread) with our easy blender hollandaise and you’ve got the 1 g FI B E R
perfect breakfast or brunch dish. 3 g N E T C A RB S

For the Eggs 1. In a medium skillet over medium-high heat, melt

2 Tbsp butter, divided 1 tablespoon of the butter. Add the Canadian bacon and
cook until golden on both sides, about 6 minutes total,
4 slices (1 oz / 28 g each)
flipping halfway through. Set aside.
Canadian bacon
2. Prepare the eggs: Fill a large, nonstick skillet with 1 inch
Sea salt
of water. Add 1 teaspoon salt and bring to a simmer over
4 large eggs medium heat. Crack 1 egg at a time into a small ramekin,
then gently pour it into the simmering water without
For the Hollandaise Sauce allowing the eggs to touch. Remove the pan from the heat,
3 large egg yolks cover, and let the eggs poach undisturbed for 5 minutes.
1 Tbsp lemon juice Using a slotted spoon, transfer the eggs to a shallow bowl
and reserve.
Sea salt
3. Make the hollandaise sauce: Combine the egg yolks, lemon
8 Tbsp (4 oz / 113 g) butter, melted
juice, and ½ teaspoon salt in a blender, pulse a few times to
1 Tbsp hot water combine, then with the blender running, slowly pour in the
Pinch of cayenne pepper (optional) melted butter and blend until smooth. Blend in the
1 tablespoon hot water. Season to taste with cayenne
4 slices keto bread (see headnote)
pepper and salt.
4 slices tomato, ½ inch thick
4. Toast and butter the bread slices, using the remaining
Pinch of paprika, for garnish (optional) 1 tablespoon butter.
1 Tbsp minced chives, for garnish 5. To serve, divide the toasted, buttered bread among
(optional) 4 plates. Top each bread slice with a tomato slice, a slice of
Canadian bacon, and a poached egg. Pour one-quarter of
the hollandaise sauce over each egg, garnish with paprika
and chives, and serve immediately.

PART 4: RECIPES 75
LOW-CARB LOADED
“FAUXTATO” SKINS
PAGE 77
LOW-CARB LOADED “FAUXTATO” SKINS
S E RV E S 6
1 S E RVI N G : 3 S KI N S
Game time, snack time, lunchtime, anytime is the right time for the soul- 214 C A LO RI E S
satisfying goodness of these loaded, totally keto bite-size potato skins–like 18 g FAT
appetizers. Want a spicier version? Swap out the cheddar cheese for pepper 9 g PROTE I N
jack cheese and add some sliced chiles to the toppings, making sure to 6 g TOTA L C A RB S
recalculate the macros, of course. Note: This recipe calls for cooked bacon, 1 g FI B E R
so plan accordingly. 5g N E T C A RB S

3 medium zucchini (18 oz / 510 g 1. Preheat the oven to 425°F (220°C). Line a baking pan with
total), ends trimmed parchment paper.
1½ Tbsp olive oil 2. Halve the zucchini lengthwise. Use a small metal spoon
½ tsp smoked paprika to scrape out the seeds from each zucchini half, then cut
each half crosswise into three pieces, each 1½ to 2 inches
½ tsp ground cumin
long. Place the zucchini, skin side down, in one layer on the
Sea salt and freshly ground pepper prepared baking sheet. Generously brush the zucchini with
1 cup (4 oz / 113 g) shredded the olive oil.
cheddar cheese 3. In a small bowl, mix together the smoked paprika and cumin
4 slices thick-cut crispy-cooked with ¾ teaspoon salt and ¼ teaspoon pepper. Season the
bacon, chopped insides of the zucchini with the spice mixture. Roast the
⅔ cup (153 g) sour cream zucchini until just tender but still firm when pierced with
the tip of a paring knife, 12 to 15 minutes. Reduce the heat
2 Tbsp thinly sliced green onions,
to 350°F (177°C).
green parts only
4. Divide the cheese and bacon evenly among the zucchini
1 Roma or plum tomato, cored,
bites, then stuff the cheese in the zucchini bites so it isn’t
seeded, and finely diced
falling out. Return the zucchini to the oven and bake until
the cheese is bubbly and the zucchini is tender, 6 to
8 minutes.
5. Garnish the zucchini bites with sour cream, the green
parts of the green onion, diced tomato, and pepper.
Serve immediately.

PART 4: RECIPES 77
HERBY KETO CHICKEN WINGS
PAGE 79
 S E RV E S 8

HERBY KETO CHICKEN WINGS

1 S E RVI N G : 4 WI N G S
2 09 C A LO RI E S
The hands-down perfect party appetizer, these tender, juicy chicken 18 g FAT
drumettes and wings develop an amazingly crispy outer skin in the oven, 10 g PROTE I N
and they take less than 45 minutes to make from start to finish. Serve them 2 g TOTA L C A RB S
solo or with a fantastic creamy Keto Lemon-Ranch Dip (use the recipe below 0 g FI B E R
and remember to add the dip macros). 2 g N E T C A RB S

32 chicken drumettes/wingettes 1. Preheat the oven to 450°F (230°C). Line two baking sheets
3 Tbsp plus 2 tsp olive oil, divided with foil and place them in the oven while it preheats to get
them hot.
Sea salt and freshly ground pepper
2. Pat the chicken dry with paper towels and place in a large
1½ tsp garlic powder, divided
mixing bowl. Add 3 tablespoons of the olive oil, 1 teaspoon
4 tsp mixed dried herbs (such as salt and ¾ teaspoon pepper, the garlic powder, and the
basil, thyme, marjoram, oregano, herbs. Toss until the chicken parts are evenly coated with
rosemary, and parsley) the seasoning.
2 Tbsp butter, melted 3. Carefully remove the hot pans from the oven, brush each
pan with a teaspoon of the remaining olive oil, and evenly
distribute the chicken across both baking sheets. Bake,
turning the wings occasionally, until golden brown and
crispy, about 30 minutes.
4. Remove from the oven and drizzle the melted butter
over the chicken. Toss to coat and return to the oven for
5 minutes. Transfer the chicken to a platter, sprinkle with
salt, and serve.

KETO LEMON-RANCH DIP

½ cup (112 g) mayonnaise ½ tsp garlic powder S E RV E S 8
1 S E RVI N G : 3 TB S P
½ cup (115 g) sour cream ¾ tsp sea salt
152 C A LO RI E S
¼ cup (60 g) heavy cream ¼ tsp freshly ground pepper 16 g FAT

Zest and juice from 1 lemon 1 g PROTE I N

In a medium bowl, combine all of the 2 g TOTA L C A RB S
2 Tbsp chopped fresh chives ingredients. Whisk to combine, transfer 0 g FI B E R
2 Tbsp chopped fresh parsley to a serving bowl, cover, and chill in the 2 g N E T C A RB S

1 tsp onion powder refrigerator until ready to use.

¼ tsp cayenne pepper

PART 4: RECIPES 79
GRILLED-VEGETABLE CHOPPED SALAD
WITH CREAMY AVOCADO DRESSING
PAGE 81
 S E RV E S 2

GRILLED-VEGETABLE CHOPPED SALAD 509 C A LO RI E S

WITH CREAMY AVOCADO DRESSING

50 g FAT
5g PROTE I N
Charred vegetables lend smoky, earthy contrast to cool, crunchy 15g TOTA L C A RB S
lettuce and creamy avocado-mayonnaise dressing in this luscious main 8 g FI B E R
course or side dish. 7g N E T C A RB S

1 medium (5 oz / 142 g) zucchini, 1. Preheat a grill or grill pan over medium-high heat. In a
sliced lengthwise into ½-inch-thick bowl, combine the zucchini, radishes, and asparagus with
strips 2 tablespoons of the olive oil. Season with ¾ teaspoon salt
3 radishes, sliced into ½-inch-thick and ¼ teaspoon pepper.
slices (if grilling on a grill, place in 2. Place the vegetables on the hot grill and cook, uncovered,
a vegetable basket or thread on for 3 minutes. Turn the vegetables and cook 3 minutes
skewers ) longer. Continue cooking, turning every 3 minutes, until
About 12 medium (4 oz / 113 g total) the vegetables are tender throughout (if they are browning
asparagus spears, woody too quickly, move them to the edge of the grill or grill pan).
ends trimmed Transfer the vegetables to a cutting board.
¼ cup (32.5 g) olive oil, divided 3. Meanwhile, make the dressing: In a food processor or
Sea salt and freshly ground pepper blender, combine 1 tablespoon of the olive oil, the avocado,
lime juice, mayonnaise, vinegar, and cilantro. Process until
1 avocado
the mixture is smooth and creamy. Season to taste with salt
2 Tbsp lime juice and pepper.
2 Tbsp good-quality mayonnaise 4. To serve the salad, place the lettuce in a serving bowl, add
(such as Sir Kensington’s Avocado the remaining 1 tablespoon olive oil, ¼ teaspoon salt, and a
Oil Mayonnaise or Primal Kitchen few grinds of pepper. Chop the grilled vegetables into bite-
Avocado Oil Mayonnaise) size pieces (asparagus on the bias, zucchini into chunks,
1 Tbsp apple cider vinegar radishes diced) and add them to the bowl. Toss and divide
¼ cup packed fresh cilantro leaves between two dinner plates. Sprinkle each with half of the
or Italian parsley leaves sunflower seeds and serve with the dressing on the side.

1 (4 oz / 113 g) Romaine lettuce heart,

chopped into bite-size pieces
1 Tbsp sunflower seeds

PART 4: RECIPES 81
AHI SALAD WITH
CITRUS DRESSING
PAGE 83
 S E RV E S 2
296 C A LO RI E S

AHI SALAD WITH CITRUS DRESSING 13 g FAT

29 g PROTE I N
Sexy, healthy, and simple? That’s our kind of meal! Inspired by the flavors 15g TOTA L C A RB S
of Hawaii, this poke and seared ahi combo is finished with a savory-sweet 9 g FI B E R
citrus dressing that flat-out rocks. 6 g N E T C A RB S

1 (8 oz / 227 g) piece sashimi-grade 1. Cut off one-quarter of the tuna and cut it into ¾-inch cubes.
ahi tuna Reserve the rest of the tuna.
¼ tsp gluten-free Sriracha or other 2. In a bowl, combine the cubed tuna with the Sriracha, green
gluten-free hot pepper sauce onion, and sesame oil. Mix thoroughly and refrigerate if not
2 tsp chopped green onion serving right away.
¼ tsp toasted sesame oil 3. In another bowl, combine the tamari, vinegar, citrus juices,
and sweetener.
1 Tbsp tamari
4. Preheat a nonstick pan over high heat, then sear the
1½ tsp rice vinegar
reserved block of tuna on all six sides until the edges are
Juice of ½ lemon white but the center is still translucent, around 15 seconds
Juice of ½ lime per side. Slice the tuna against the grain into ¼-inch strips.
¾ tsp powdered erythritol-based (You can prep in advance to this point and refrigerate the
sweetener, such as Swerve tuna until you’re ready to serve.)

4 lightly packed cups mixed 5. Divide the lettuce between two dinner plates. Top each with
baby lettuce half of the spicy tuna, seared tuna strips, and avocado slices.
Drizzle half of the dressing over each dish, sprinkle with
1 avocado, sliced
sesame seeds, and serve.
Sesame seeds, for garnish (optional)

PART 4: RECIPES 83
KETO KOCONUT CHICKEN TENDERS
PAGE 85
KETO KOCONUT CHICKEN TENDERS
S E RV E S 5
1 S E RVI N G : 3 TE N D E R S
If you crave crispy, crunchy fried food and think it’s behind you on the 317 C A LO RI E S
keto diet, guess again! The following recipe gives you the green light 18 g FAT
for enjoying finger-lickin’, sauce-dippin’ chicken tenders. Eat them with 3 0 g PROTE I N
your favorite keto dip or pair them with the recipe for Sweet Asian Chili 7. 5g TOTA L C A RB S
Sauce and recalculate your macros. Bonus: You can use the coconut-flake 1 . 5g FI B E R
“breading” for fish, too. 6 g N E T C A RB S

Ghee or coconut oil, for frying 1. In a medium sauté pan over medium heat, warm enough
2 Tbsp baking powder ghee to coat the bottom by ¼ inch until hot (about 365°F /
185°C if you have a thermometer or hot enough to make a
1 tsp sea salt
coconut flake sizzle but not quickly burn).
⅛ tsp freshly ground black pepper
2. In a bowl, mix together the baking powder, salt, black
1 tsp cayenne pepper (optional) pepper, and cayenne pepper. Set aside.
2 eggs 3. In another bowl, lightly beat the eggs.
⅔ cup (57 g) unsweetened 4. In a third bowl, combine the coconut flakes and
coconut flakes almond flour.
⅓ cup (37 g) almond flour 5. Roll one chicken tender at a time in the baking powder
About 15 (24 oz / 43 g total) mixture to coat. Then dip into the eggs to coat. Finally, dip
chicken tenderloins in the coconut mixture and set aside on a plate. Repeat for
each tender.
6. Line another plate with paper towels. Cooking in batches if
necessary to avoid overcrowding, gently add one piece of
chicken at a time to the hot ghee and cook for 4 minutes.
Flip and cook the other side until cooked through and
golden, about 4 minutes longer.

PART 4: RECIPES 85
BUTTER-BASTED FILET MIGNON
WITH HORSERADISH CREAM & ZUCCHINI
PAGE 87

PART 4: RECIPES 86
 S E RV E S 2

BUTTER-BASTED FILET MIGNON WITH 577 C A LO RI E S

4 3 g FAT
HORSERADISH CREAM & ZUCCHINI 41 g PROTE I N
Perfectly crusted fillet with browned butter sauce is paired with a vibrant 8 g TOTA L C A RB S
light side of zucchini ribbons and a perky horseradish cream sauce round 2 g FI B E R

to create a steakhouse-quality keto meal. 6 g N E T C A RB S

2 (4-oz / 113 g) petite filet mignons, 1. Season the steaks generously with salt and pepper and
or 1 (8-oz) fillet, ¾ to 1 inch thick let sit at room temperature for 1 hour.
Sea salt and freshly ground pepper 2. Meanwhile, make the sauce: In a small bowl, combine
¼ cup (57.5 g) sour cream the sour cream, horseradish, 1½ teaspoons of the
lemon juice, and ½ teaspoon of the chives. Season with
1 Tbsp grated peeled freshly
⅛ teaspoon pepper.
grated horseradish, or
prepared horseradish 3. Heat a dry medium skillet, preferably cast-iron, over
medium-high, then add 1 teaspoon of the oil. As soon as
1 Tbsp fresh lemon juice, divided
the oil is smoking, cook the steaks, turning every 1½ to
2 tsp chopped fresh chives, divided 2 minutes, until a deep brown crust forms, 8 to 10 minutes.
4 tsp olive oil, divided Lower the heat to medium and add the butter. Tilt the pan
2 Tbsp butter toward you so the butter pools on one side, then use a
large spoon to continually baste the steaks with the butter.
1 medium (5 oz) zucchini, shaved into
Continue until the butter is no longer bubbling and it smells
ribbons using a vegetable peeler
nutty and is beginning to brown, about 1 minute. Transfer
¼ cup (21.75 g) shaved fresh fennel the meat to a cutting board and let it rest 10 minutes. (A
¼ cup (28.25 g) shaved Pecorino medium-rare steak should reach an internal temperature
Romano or Parmesan cheese of 120°F / 49°C to 125°F / 52°C.) Add any collected juices
from the meat to the brown butter, then keep the butter
warm.
4. In a medium bowl, combine the zucchini, fennel, and
Pecorino with the remaining 1½ teaspoons lemon juice,
the remaining 3 teaspoons olive oil, the remaining 1½
teaspoons chives, and ½ teaspoon salt and ¼ teaspoon
pepper. Toss to combine.
5. Transfer the steaks to dinner plates, spoon the browned
butter over the steaks, and sprinkle the dish with salt and
pepper. Add the zucchini and the horseradish cream sauce
on the side and enjoy.

PART 4: RECIPES 87
CREAMY KETO “PASTA” WITH
SHRIMP, BACON & BROCCOLI
PAGE 89
 S E RV E S 2
CREAMY KETO “PASTA” WITH 53 0 C A LO RI E S

SHRIMP, BACON & BROCCOLI 42 g FAT

31 g PROTE I N
For this super-satisfying, easy dinner, lemony-garlicky cream sauce is 12 g TOTA L C A RB S
paired with keto-friendly shirataki noodles (carb-free, dairy-free, and 6 g FI B E R
extremely low-cal; find in the refrigerated section at most major grocers). 6 g N E T C A RB S

½ lb (8 oz / 227 g) large shrimp 1. Season the shrimp with ½ teaspoon salt and
(8 to 10 shrimp), peeled, deveined, ¼ teaspoon pepper.
and patted dry with paper towels
2. Heat a large nonstick frying pan over medium-high heat.
Sea salt and freshly ground pepper Add 1 tablespoon of the olive oil. Add the bacon and cook,
2 Tbsp olive oil, divided stirring often, until crispy, about 4 minutes. Using a slotted
spoon, transfer the bacon to a plate. Lower the heat to
2 slices (1 oz / 28 g each) bacon,
medium, add the shrimp and cook until pink and opaque
chopped
without overcooking, 1½ minutes per side. Transfer the
1½ cups (5 oz / 142 g) broccoli florets shrimp to the plate with the bacon.
2 garlic cloves, minced 3. Add the remaining 1 tablespoon of olive oil to the pan.
3 Tbsp butter Add the broccoli and garlic and cook, stirring often, until
½ tsp onion powder the garlic is fragrant and just beginning to brown, about 2
minutes. Add ¼ cup water, bring to a boil, then lower the
6 Tbsp (87 g) heavy cream
heat to medium, cover the pan, and steam until bright green
Zest and juice of ½ lemon and tender-crisp, about 5 minutes. Add the butter and
1 (8 oz / 227 g) package onion powder and stir until the butter has melted. Return
shirataki noodles the shrimp and bacon to the pan and add the cream. Raise
the heat to medium-high and bring the cream to a boil.
Lower the heat to medium and stir until everything
is coated and the sauce has thickened, about 2 minutes.
Stir in the lemon zest and juice. Season to taste with salt
and pepper.
4. Drain and thoroughly rinse the shirataki noodles with
cold water.
5. Fill a medium saucepan halfway with water, bring to a boil,
then lower the heat to a steady simmer. Add the rinsed
noodles and cook, stirring occasionally, for 2 minutes.
Drain the noodles, then return them to the saucepan over
medium heat and cook, tossing often, about 1 minute. Add
the shrimp sauce mixture, toss to coat, and serve.

PART 4: RECIPES 89
MAPLE-BACON
BRUSSELS SPROUTS
PAGE 91
 S E RV E S 6

MAPLE-BACON BRUSSELS SPROUTS 13 4 C A LO RI E S

9 g FAT
These brussels sprouts get a deliciously crisp and caramelized sear in 7g PROTE I N
smoky bacon fat. Finished with a salty-sweet maple-balsamic sauce and 5g TOTA L C A RB S
crispy bacon bits, they’re so irresistible that it’s hard not to eat them 2 g FI B E R
before you serve them! 3 g N E T C A RB S

2 Tbsp olive oil, divided 1. Line a plate with paper towels. In a large cast-iron
4 slices (3 oz / 85 g total) thick-cut or stainless-steel skillet over medium heat, warm
bacon, cut into ½-inch pieces 1 tablespoon of the olive oil. Add the bacon and cook,
stirring occasionally, until the bacon is crispy and browned,
1 lb (16 oz / 454 g) brussels sprouts,
8 to 10 minutes. Using a slotted spoon, transfer the bacon
trimmed and halved through
to the prepared plate to drain.
the core
2. Keep the skillet on medium heat and add half of the brussels
1 small shallot, minced
sprouts cut side down in a single layer and cook until the
2 Tbsp sugar-free maple-flavored cut sides develop a brown sear, about 5 minutes. Transfer
syrup (we used Lakanto brand) them to a plate. Add the remaining 1 tablespoon olive oil
2 tsp Dijon mustard and repeat with the remaining brussels sprouts.
2 tsp balsamic vinegar 3. When all of the sprouts are seared, add them back to
Sea salt and freshly ground pepper the skillet along with the shallot, syrup, mustard, vinegar,
1 teaspoon salt, ½ teaspoon pepper, and 2 tablespoons
water. Stir to combine, lower the heat to low, and simmer,
covered and stirring occasionally, until the sprouts are
tender when pierced with the tip of a paring knife, about
10 minutes. Stir in the bacon, cook uncovered for
5 minutes, and serve.

PART 4: RECIPES 91
KETO “POTATO SALAD”
PAGE 93
 S E RV E S 8

KETO “POTATO SALAD”

197 C A LO RI E S
18 g FAT
This perfect side for grilled meat and fried chicken served at barbecues 4 g PROTE I N
and picnics has the creamy, savory, vinegar-kissed flavor of classic potato 6 g TOTA L C A RB S
salad—minus the carbs! If time allows, make it the day before and store it 2 g FI B E R
in the fridge to let the flavors meld. 4 g N E T C A RB S

1 large (24 oz / 680 g) cauliflower, 1. In a heavy pot with a lid, bring 1½ inches of water to a boil.
cut into small florets (about Add the cauliflower. Lower the heat to simmer, cover, and
5 cups) steam until tender and easily pierced with a fork but not
¾ cup (6 oz / 170 g) good- soggy, about 10 minutes. Drain the cauliflower and let cool.
quality mayonnaise (such as 2. In a large bowl, whisk together the mayonnaise, mustard,
Sir Kensington’s Avocado Oil Worcestershire sauce, and vinegar. Season with 1 teaspoon
Mayonnaise or Primal Kitchen salt and ½ teaspoon pepper. Stir in the bacon, shallot,
Avocado Oil Mayonnaise) celery, green onions, and 1 tablespoon of the parsley. Add
1 Tbsp whole-grain mustard the cauliflower. Season to taste. Cover and refrigerate
1 tsp Worcestershire sauce until serving.

1 Tbsp apple cider vinegar 3. Garnish with the remaining 1 tablespoon parsley and serve.

Sea salt and freshly ground pepper

4 slices cooked thick-cut bacon,
chopped
1 small shallot, minced
1 stalk celery, finely chopped
3 green onions, thinly sliced
2 Tbsp chopped parsley, divided

PART 4: RECIPES 93
CHOCOLATE PEANUT BUTTER
FAT BOMBS
PAGE 95
CHOCOLATE PEANUT BUTTER FAT BOMBS S E RV E S 15
What are fat bombs, you ask? Only the tastiest, keto-friendly, no-bake, 1 S E RVI N G : 1 B O M B
grab-and-go treats you can imagine! They include lots of fat and very few 6 6 C A LO RI E S
carbs, so they satisfy sweet cravings yet won’t kick you out of ketosis. Small 6 g FAT
but mighty, they’re filling, too, so they’re great pick-me-ups if you hit an 2 g PROTE I N
energy low or need to add a few fat macros to your day. The best part? You 3 g TOTA L C A RB S
can make them in bulk (it takes fewer than 10 minutes!) and keep them 2 g FI B E R
refrigerated or frozen so you can enjoy a fat bomb anytime. 1 g N E T C A RB S

For the Fat Bombs 1. Line a baking sheet with parchment paper.
¼ cup (28 g) almond flour 2. Make the fat bombs: In a bowl, combine all of the fat bomb
¼ cup (65 g) unsweetened ingredients and mix using a hand or stand mixer. Use a
peanut butter tablespoon or your hands to scoop and roll tablespoon-size
balls onto the prepared baking sheet. Freeze for 30 minutes
2 oz cream cheese
to harden.
4 Tbsp powdered erythritol
3. Make the chocolate dip: In a microwave-safe bowl, combine
the MCT oil and chocolate, microwave on high 30 seconds
For the Chocolate Dip at a time until melted. Gradually stir in the erythritol,
2 tsp MCT oil adding more or less based on your taste preference. Let
1 oz (4 pieces) unsweetened cool for 1 minute.
100% cacao baking chocolate 4. One at a time, dip the fat bombs into the chocolate, roll to
1½ Tbsp powdered erythritol coat, and return the chocolate-covered balls to the baking
sheet. Freeze for at least 30 minutes.

PART 4: RECIPES 95
LEMON BARS
PAGE 97
LEMON BARS S E RV E S 8
274 C A LO RI E S
Are you looking for a delicious dessert crowd-pleaser that even your non- 27g FAT
keto family and friends will love? Whip up a batch of these delightfully 5g PROTE I N
rich and tart lemon bars! They are the perfect ketogenic dessert to bring to 3 g TOTA L C A RB S
all of your summer parties! If you want to make them extra fancy, drizzle 1 g FI B E R
with melted no-sugar white chocolate. 2 g N E T C A RB S

For the Crust 1. Preheat the oven to 350°F (177°C).

3 Tbsp (1½ oz) butter 2. Make the crust: Line an 8-inch square pan with parchment
1 cup (112 g) almond flour paper. Melt the butter in a microwave or a small saucepan.
Add the almond flour, erythritol sweetener, and vanilla.
1 cup (182 g) erythritol-based
Stir until fully combined. Press the dough evenly along the
granulated sweetener (like Swerve)
bottom of the prepared pan. Bake until lightly golden, about
2 tsp pure vanilla extract 15 minutes. Let cool.

For the Filling 3. Make the filling: Melt the butter in a small saucepan on low
heat. Remove from the heat and whisk in the erythritol
½ cup (4 oz / 113 g) butter
sweetener, lemon juice, and lemon zest until the sweetener
¾ cup (137 g) erythritol-based is dissolved. Whisk in the egg yolks one at a time, then
granulated sweetener return the saucepan to the stove over medium heat for
(like Swerve) 2 minutes, stirring continuously. Whisk in the xanthan gum
½ cup (4 oz) fresh lemon juice until smooth.
¼ cup (24 g) lemon zest 4. Pour the filling over the prebaked and cooled crust and
6 egg yolks spread evenly. Bake for 20 minutes. Remove and let cool
completely before slicing and serving.
1 tsp xanthan gum

PART 4: RECIPES 97
CHOCOLATE CUPCAKES
WITH BUTTERCREAM FROSTING
PAGE 99
CHOCOLATE CUPCAKES WITH BUTTERCREAM M A KE S 12

FROSTING 1 S E RVI N G : 1 C U P C A KE

2 83 C A LO RI E S
Delicious, chocolaty cupcakes topped with fluffy, luscious buttercream 27g FAT
frosting are perfect anytime treats, especially with their killer keto status. 10 g PROTE I N
Dye the frosting any color you wish. Store the cupcakes refrigerated in an 5g TOTA L C A RB S
airtight container up to four days; let them come to room temperature 2 g FI B E R
before serving. 3 g N E T C A RB S

For the Cupcakes 1. Preheat the oven to 350°F (177°C). Line a 12-cup muffin
⅓ cup (40 g) coconut flour pan with paper or silicone liners.

⅓ cup (37 g) almond flour 2. Make the cupcakes: In a medium bowl, sift together the
coconut flour, almond flour, granulated sweetener, cocoa
⅔ cup (121 g) erythritol-based
powder, baking powder, coffee granules, and ¾ teaspoon
granulated sweetener (like Swerve)
sea salt.
½ cup (43 g) unsweetened
3. In a large bowl, add the eggs, melted butter, and vanilla, then
cocoa powder
beat with a mixer or by hand until well combined. Gently mix
2 tsp baking powder in the dry ingredients just until smooth (avoid overmixing).
1½ tsp instant coffee granules Add the half-and-half and quickly stir until it is a thick,
Sea salt scoopable batter.

6 large eggs, at room temperature 4. Divide the batter among the prepared muffin pan cups and
bake in the center of the oven until the tops are set and a
½ cup (4 oz / 113 g) butter, melted
toothpick inserted into the center comes out clean, 20 to
1½ tsp vanilla extract 22 minutes. Cool in the pan for 10 minutes, then transfer
½ cup (4 oz / 120 g) half-and-half the cupcakes to a wire rack to cool completely.
5. Make the frosting: Place the butter and sweetener in the
For the Frosting bowl of a stand mixer fitted with the paddle attachment or
2 sticks (8 oz / 226 g total) unsalted in a mixing bowl. Beat with the mixer until white and fluffy,
butter, at room temperature 40 to 50 seconds, or by hand. Scrape down the sides of the
1¾ cups erythritol-based powdered bowl. Add the cream, vanilla extract, and food coloring. Beat
sweetener (like Lakanto) just until incorporated and very fluffy (avoid overbeating or
the frosting might separate).
1 Tbsp heavy cream
6. Frost the cupcakes immediately spreading about
1 tsp pure vanilla extract
3 tablespoons frosting onto each cupcake with a knife or
2 to 4 drops orange or other color decorative tip and piping bag.
food coloring (optional)

PART 4: RECIPES 99
FLOURLESS CHOCOLATE CAKE
WITH CHOCOLATE GLAZE
PAGE 101
 S E RV E S 12
215 C A LO RI E S
FLOURLESS CHOCOLATE CAKE 16 g FAT

WITH CHOCOLATE GLAZE 3 g PROTE I N

6 g TOTA L C A RB S
This is a truly decadent, rich, fudge brownie–like cake. It comes together 3 g FI B E R
easily yet results in an elegant presentation featuring a chic, shiny glaze. 3 g N E T C A RB S

½ cup (4 oz / 113 g) plus 3 tsp 1. Grease an 8-inch round pan with 2 teaspoons of the butter.
unsalted butter, divided Cut a piece of parchment paper to fit into the bottom of
⅔ cup plus 1 tsp cocoa powder, sifted, the cake pan and place the parchment in the bottom of the
plus more for sprinkling greased pan. Grease the paper with 1 more teaspoon of the
butter. Dust the inside of the pan with 1 teaspoon of the
¾ cup granulated Lakanto monk fruit
cocoa powder, tapping any excess around to cover.
sweetener or erythritol-based
granulated sweetener 2. In a medium bowl, whisk together the granulated sweetener
and ¼ teaspoon salt. Set aside.
Sea salt
3. Preheat the oven to 375°F (190°C). Position a rack to the
1 cup sugar-free dark chocolate chips
(such as Lily's) middle of the oven.

3 large eggs, at room temperature 4. Fill a medium pot (or a double boiler) with 2 inches of water,
then bring the water to a simmer. Put the chocolate chips
1½ tsp pure vanilla extract
and the remaining 8 tablespoons of butter in a stainless
3 oz sugar-free bittersweet baking steel or glass bowl large enough to fit over the pot of water,
chocolate, chopped then place the bowl over the water to create a double
6 Tbsp heavy cream boiler. Stir until the chips and butter melt and the mixture
is smooth and shiny. Transfer the chocolate mixture to
the mixing bowl with the sweetener and salt and stir to
combine with a wooden spoon. Add the eggs one at a time,
beating briefly to incorporate each one before adding the
next. Mix until smooth. Stir in the vanilla and the ⅔ cup
cocoa powder and mix just until combined and thick, like
brownie batter. Scrape the batter into the prepared pan
and gently smooth the top.

Continued on next page

PART 4: RECIPES 101

 Continued: Flourless Chocolate Cake with Chocolate Glaze

TIP If desired, serve each piece 5. Place the cake pan on a baking sheet and bake on the center
garnished with one or two rack for 25 minutes. Let cool in the pan for 5 minutes.
raspberries or blackberries—just 6. Using a butter knife, loosen the edges of the thin-crust-
be sure to adjust your macros. topped cake from the pan, then invert the cake onto
Though this cake is best the a serving plate, so the top is now the bottom. Let cool
day it’s made, leftovers keep at completely, about 1 hour.
room temperature for one day or 7. Place the baking chocolate in a heatproof bowl. Heat the
refrigerated for longer. However, heavy cream in a small skillet over medium heat, until
the texture gets more solid over it begins to produce fine bubbles around the edges and
time. Bring refrigerated cake to develops a skin on the surface. Pour the warm cream over
the chocolate, stir briefly with a rubber spatula to combine,
room temperature before serving.
then let rest for a few minutes. Stir again, starting slowly,
then continuing more vigorously, until the chocolate is
completely melted and the glaze is smooth and shiny. If
any bits of chocolate remain, reheat briefly over a pot of
simmering water, then stir until smooth. Pour the glaze
over the cake and spread it so it drips over the sides. Let the
glaze set for 2 hours.
8. To serve, slice the cake, transfer to dessert plates, and
sprinkle with a little cocoa powder, if desired.

PART 4: RECIPES 102

 PA RT 5

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PART 5: KETO-MOJO RESOURCES 105