Here are some of the many health benefits that come from being in ketosis:

It's exciting to think that you could see such amazing progress using nutrition rather than a drug.

Key Keto Clarity Concepts


Chapter 2 - What makes Keto different from the Atkins diet ?

A ketogenic diet isn’t the same for everyone because we all have varying levels of carbohydrate tolerance, and that tolerance needs to be part of the equation.

So what are the biggest differences between a truly ketogenic diet and the low-carb, high-fat diet that Dr. Atkins made popular? It’s a subtle but very important distinction.
Nutritional ketosis, in which the body burns fat to generate ketones for energy, can only be brought on by a low-carb, moderate-protein, high-fat diet. An Atkins-style low-carb diet may or may not meet those requirements, since its focus tends to be more on restricting carbohydrates as the primary function. The only way to tell if an Atkins diet is inducing ketosis is by checking for ketones, and the gold standard is to measure ketones in the blood.

Eating low-carb is certainly an important first step, but it’s not the only thing you need to do to make your diet truly ketogenic.

Key Keto Clarity Concepts


Chapter 3 - What do major health organization say about Ketosis?

Key Keto Clarity Concepts


Chapter 4 - Doctors are using Ketogenic diets with great success

"Carbohydrate overconsumption has created the walking dead." -- Stephanie Person

"Most of my clients are just amazed at how great they feel. And unlike with other diets, you aren’t starving all day long and battling cravings. You get to eat tasty, full-fat foods and don’t get any cravings. There is a sense of freedom for most people since they no longer think about food all day, as they used to on low-fat diets." -- Maria Emmerich

Dr. Gerber connected the dots when he began digging deeper into the role of ketosis. “So [a] low-carbohydrate, high-fat, ketogenic diet may have multiple beneficial effects, in addition to its role as an alternative fuel source, preferred by the heart, muscle, and brain,” he concluded.

Key Keto Clarity Concepts

K eep carbs low
E eat more fat
T est ketones often
O verdoing protein is bad


Chapter 5 - Find your carbohydrate tolerance level

Everyone is different and has different carb-tolerance levels. Some people, especially athletes, can maintain ketosis with as much as 100 grams of carbs a day. But most people need to be at 50 grams or less.

  1. Start at 20 grams total carbs daily and adjust from there.

People may think carbs like starches are perfectly fine to eat and that they will not prevent ketosis. But that would be wrong. It takes a mere 100 grams of glucose-producing foods per day—which can easily come from starches—to prevent ketosis.

“Learn to listen to your body if you are eating a low-carb, high-fat, ketogenic diet,” she said. “And if you happen to find yourself suddenly craving foods, especially carbohydrates, that’s your cue to reassess what you are eating to make sure [that] there aren’t any hidden sugars in your diet [and that] you haven’t consumed too many carbohydrates for your personal tolerance.”

  1. Test your triglyceride levels.

If you read our previous book, Cholesterol Clarity, then you already know that one of the best ways to lower your triglycerides (a key measurement of fat in the blood) is by slashing your carbohydrate intake. If your triglycerides are over 100, then you are most likely eating too many carbs for your personal tolerance level. The blood chemistry doesn’t lie.

After thirty days of cutting out all sugar, grains, and starches, you can slowly reintroduce small amounts of these foods one at a time to see what happens

  1. Get a glucometer and test your blood sugar levels.

Watch out for carbs that you may not even realize you are consuming.
I asked her to share a sample of her menus with me, and she revealed that she ate “a lot of fruit.” When I explained that fruit is high in carbohydrates, she retorted, “But I didn’t think you had to count the carbs in fruit because it’s natural!”

all the nutrients found in grains and fruit can be obtained from meat, poultry, fish, eggs, non-starchy vegetables, nuts, and seeds, while avoiding the carbohydrates and gluten that accompany grains and fruit. That said, low-sugar fruits, including berries, could be a part of the ketogenic lifestyle.

There are three reasons why people fail to reach a ketogenic state: too many carbohydrates, too much protein, or not enough fat.

Key Keto Clarity Concepts


Chapter 6 - Determine your personal protein threshold

a low-carb diet tends to be one that is high in protein. When we consume too much protein, our bodies convert much of it into glucose through a process called gluconeogenesis. This can increase blood glucose levels and keep you from achieving ketosis.

protein is indeed good for your body, and like dietary fat, it’s an absolute must (unlike carbohydrate, which is not an absolute or “essential nutrient”). But the body is able to reuse the protein that it already has in its muscles, bones, and other tissues.
Many people think that we need to eat protein in order to get an adequate amount for our body, but actually, since our body can reuse protein it already has, the amount you need to consume in your diet probably isn’t as much as you think.

In nutrition, the term essential nutrient means a nutrient that cannot be made by the body and therefore must be consumed for the body to function properly. Essential nutrients for humans include water, vitamins, minerals, protein, and fat. Carbohydrate is not an essential nutrient!

limiting protein intake to no more than 30 grams per meal and no more than 140 grams per day.
there are 6 grams of protein in just one egg.

Since you’re cutting carbs and moderating your protein consumption, you’re going to be eating a lot more fat.

Key Keto Clarity Concepts


Chapter 7 - Consume fat, especially saturated fat, to satiety

There is a big difference between a ketogenic diet in which the fats consumed are coming from soybean and canola oil and one in which they’re coming from butter and coconut oil.

Butter in restaurants can be anything from real butter (cream and salt) to a blend of butter and vegetable oil (cream, salt, and soybean or canola oil) to margarine (soybean or canola oil).
You should see the reaction I get when people watch me eat a bite of butter with nearly every bite of food.

Why is consuming more fat, especially saturated fat (found in butter, meat, cheese, and similar whole foods, for example), such an important part of a ketogenic diet?
Eat the amount of carbs and protein that you’ve determined through trial and error is right for you, and then eat fat until the hunger is gone.

Some fats are more apt to readily convert to ketones than others: short- and medium-chain fats, like those found in pastured butter, cultured ghee, coconut oil, and especially MCT oil (taken as a supplement), will readily convert to ketones.

when you cut the fat in your diet, it’s replaced by carbohydrate, which is far more damaging to your health than fat will ever be.
Saturated fats, like those in butter, coconut oil, and red meat, and monounsaturated fats, such as those found in avocados, olive oil, and macadamia nuts, are basically safe for consumption in terms of your health.

Fat makes you feel fuller for longer periods of time than anything else you could possibly consume.
When you switch from burning sugar to burning fat, you have more energy and better mental acuity, and you’re more satisfied after a meal.

Key Keto Clarity Concepts


Chapter 8 - Using technology to measure for Ketosis

Key Keto Clarity Concepts


Chapter 9 - My one-year N=1 experiment in nutritional Ketosis

In the spring of 2012, I read The Art and Science of Low Carbohydrate Performance, a book by two fabulous low-carb and ketogenic diet researchers named Dr. Jeff Volek and Dr. Stephen Phinney.
they explained the science behind ketogenic diets for athletes who are keenly interested in optimizing their exercise performance and argued that burning fat and using ketones as the body’s primary fuel source provides better, longer-lasting energy for exercise performance than carbohydrates.