Best KETO Cookies Recipes

Cookies are loved by one and all.

For people who are willing to follow the Keto diet plan, can enjoy them as well. They have been creatively modified to make them low carb, yet high in fats and protein.

Here some recipes of cookies which are ‘Keto friendly’ yet palatable and delicious.



1 cup (100 g) unsweetened shredded coconut

¼ cup (52 g) coconut oil, melted

⅓ cup (27 g) cacao powder

3 tablespoons erythritol, xylitol or monk fruit sweetener

2 tablespoons melted cacao butter

1 tablespoon cacao nibs


1      Line a baking sheet with parchment paper or a silicon baking sheet.

2      Combine all of the ingredients in a large bowl and stir to coat.

3      Scoop the mixture with a spoon and shape into a biscuit-like shape and transfer to the prepared baking sheet.

4      Repeat with remaining mixture. Once complete, transfer to the freezer for 15 minutes.

5      Remove from the freezer and serve. Alternatively, keep on the counter in an airtight container for up to 3 days, or in the fridge for up to 2 weeks.

Calories: 142

Calories from Fat: 130

Total Fat: 14.5

Saturated Fat: 11.6 g

Sodium: 3 mg

Carbs: 8.2 g

Dietary Fiber: 2 g

Net Carbs: 6.2 g

Protein: 1.1 g



2/3 cup (79 g) almond flour

1/4 cup (28 g) coconut flour

2 Tablespoons (10 g) coconut flakes

1 large egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste (or erythritol)

1 teaspoon (5 ml) vanilla extract

1 Tablespoon (6 g) ginger powder

1 teaspoon cinnamon (optional)

Dash of nutmeg and cloves (optional)

Pinch of (1 g) baking soda


1      Preheat oven to 350 F (175 C).

2      Combine all the ingredients in a mixing bowl to form a dough.

3      If you have time, place the dough in the fridge for 15-20 minutes to chill.

4      Then using a cookie cutter, form small cookies.

5      Place on a baking tray and bake for 15-20 minutes until they are just slightly browned on top.

6      Remove from oven and place on a cooling rack. They get harder after cooling. 


  • Serving Size: 2 cookies Calories: 237 Sugar: 1 g Fat: 21 g Carbohydrates: 7 g Fiber: 5 g Protein: 6 g


Dry Ingredients

  • 1 cup (110 grams) finely ground blanched almond flour
  • 1/4 cup (35 grams) sunflower seed kernels, roughly ground
  • 1/2 cup (55 grams) shredded unsweetened coconut
  • 1/3 cup (45 grams) fermented vegan protein unflavored/unsweetened
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon finely ground grey sea salt

Wet Ingredients

  • 1/2 cup (105 grams) coconut oil
  • 1/3 cup (65 grams) granulated erythritol
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 cup (110 grams) stevia-sweetened chocolate chips


1      Preheat oven to 325°F (163°C) and line two baking sheets with silicone baking mats or parchment paper.

2      Place the dry ingredients in a medium-sized bowl. Toss to combine.

3      Place the wet ingredients in the bowl of your stand mixer or in a large bowl. Mix on medium with your stand mixer or hand mixer until creamy, about 20 seconds. Add the dry mixture and continue to mix until incorporated, about 15 seconds.

4      During the last couple of seconds, add the chocolate chips and mix just until incorporated, about 10 seconds.

5      Pinch about a tablespoon and a half of the dough into your hands. Roll into balls and press onto the prepared baking sheets. Repeat with remaining dough until a total of 18 cookies have been made, placing them at least 1-inch (2.5 cm) apart from one another and the sides.

6      Transfer the baking sheets to the preheated oven and bake for 15 to 17 minutes, or until lightly golden and only slightly cracked on the sides.

7      Transfer the baked cookies to a cooling rack and allow to cool for 10 minutes before digging in.

8      Best served with a glass of full-fat coconut milk for dunking.

Calories: 148

Calories from Fat: 127

Total Fat: 14.1

Saturated Fat: 8.3 g

Cholesterol: 10> mg

Sodium: 34 mg

Carbs: 5.5 g

Dietary Fiber: 2.3 g

Net Carbs: 3.2 g

Protein: 2.9 g



1 cup (120 g) almond meal

1 small egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste

1 teaspoon (5 ml) vanilla extract

1 Tablespoon lemon zest

1/2 teaspoon (2 ml) lemon extract

Pinch of (1 g) baking soda


1      Preheat oven to 350 F (175 C).

2      Mix all the ingredients together in a mixing bowl to form a dough.

3      Chill the dough for 20 minutes in the fridge.

4      Using a stencil or cookie cutter, or just your hands, form the dough into 8 small round cookies.

5      Place on a parchment paper lined baking tray.

6      Bake for 15-20 minutes until the cookies are slightly browned.

7      Remove from oven and place on a cooling rack. They’ll crisp up after cooling.


  • Serving Size: 2 cookies Calories: 242 Sugar: 1 g Fat: 23 g Carbohydrates: 5 g Fiber: 3 g Protein: 7 g


If you’re interested KETOSIS we recommend ‘The Essential Keto Cookbook’ as a very useful resource to guide you through your keto journey and provide easy, nutritious ‘keto friendly’ meal plans and recipes.



A high fat, moderate protein yet low carb perfect snack!

Or you can say an easy to make, keto snack. Deviled eggs are almost everyones favourites! Modified in the KETO way, you can prepare them and enjoy them as and when you want to.


5 large hard boiled eggs

¼ cup mayonnaise

2 slices bacon

1 tablespoon rendered bacon fat

1 teaspoon dijon mustard

¼ teaspoon cayenne pepper

½ teaspoon rosemary


1     Slice up your bacon into thin slices and add them to a pan on medium heat.

2     Take out your bacon, keeping as much of the drippings in the pan as possible. Rest your bacon on paper towels to cool off and get extra crispy.

3     Cut your hard-boiled eggs in half. Scoop out all of the yolks with a spoon and add them to a bowl.

4     Add your mayonnaise, dijon mustard, cayenne pepper, bacon fat, and HALF of 1/4 tsp. rosemary. The rest will be used to garnish.

5     Add some small pieces of bacon to the bottom of the eggs, where the yolk used to be.

6     Mix all of your ingredients together in your bowl. Add the mixture to a piping bag or ziploc with a corner cut off.

7     Pipe your mixture on the top of the eggs. Add bacon and the rest of the rosemary for garnish.


Per serving (1/3 of the total eggs), this comes out to: 315 Calories, 28.49g Fats, 0.85g Net Carbs, and 12.6g Protein.


If you’re interested KETOSIS we recommend ‘The Essential Keto Cookbook’ as a very useful resource to guide you through your keto journey and provide easy, nutritious ‘keto friendly’ meal plans and recipes.


Best Matcha Powder supplement review to take on Keto Diet

Uniquely produced in Japan, Matcha powder has been drunk as tea or used as an ingredient in a variety of recipes, for along time now.It has also become a popular choice for people looking for keto friendly drinks. It does not hinder the process of KETOSIS, so you sip it and enjoy it too!

Matcha powder is considered to be a complex ground tea leaf that has an astringent taste that is easily sprinkled into recipes as well as drinks. In most cases, the leaves are steamed in a light mode so as to keep them from losing antioxidants. Later on, they are carefully ground into a fine as well as emerald green tea powder. On the other hand, matcha green tea is very popular especially in regions located in Japan.

There are health benefits that come with this particular beverage and are very helpful to human beings.


  • Weight has become a very big issue to many people. There are several ways that can be used to achieve weight loss and taking this powdered beverage is one of them. It helps in boosting metabolism which in return burns fat. In addition, it helps in maintaining stability in blood sugar levels that help in suppressing carvings for consuming sweet things such as sweets, chocolates etc. Matcha green tea powder does not have sugar which is a health benefit to those suffering from diabetes. Lack of sugar indicates that there will be no rising of insulin levels which in return helps in blood sugar regulation. In addition, those willing to cut down their sugar intake, taking these particular beverages are beneficial as it will in return boost their immune system. Research says that matcha green tea powder also contains ‘catechins’ which aid in weight loss.
  • It acts as a detoxifier in that it helps in removing any toxins as well as metals completely from the body. This is because of high presence of chlorophyll content.
  • In case an individual is suffering from constipation, this beverage is considered to be a very perfect source of obtaining dietary fiber that aids those constipated persons.
  • For those having energy issues, taking matcha can be used as an energy booster. This is simply because it raises the level of energy for a prolonged period of time without the necessity of you having an overstimulated feeling.
  • The beverage is believed to elevate an individual’s mood since it entails an amino acid known as l-theanine. It is believed to have a relaxing effect on a person’s mind thus making it best for releasing tension as well as anxiety.
  • Due to the high content of antioxidants in it, it aids in fighting the effects that come with aging.

Can I use ‘Matcha’ on a keto diet?

Of course YES.

This is due to the amazing fat burning properties of matcha. It is extremely healthy and confer many more benefits like anti ageing, controlling blood sugar and cardiovascular benefits.

It give an energy boost and enhances focus without getting worried about calories!

EDITOR’s NOTE: We recommend you to use ‘Matcha Latte MCT oil powder that will make a perfect cup of keto friendly tea or smoothie as you may like.



  • 1¾ cup (414ml) hot water
  • 1 teaspoon (3 grams) matcha green tea powder
  • ¼ cup (59ml) unsweetened full-fat coconut milk
  • 2 tablespoons (30ml) MCT oil or coconut oil
  • 1 scoop (10 grams) gelatin
  • 1-2 drops alcohol-free stevia


1      Add all ingredients but gelatin to the jug of your high-powered blender. Blend on high for 1 minute. During the last 10 seconds, add gelatin. Transfer to a cup and enjoy.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.


Best MCT OIL supplement review for Keto Diet

What’s the benefit of MCT to your Ketogenic Diet plan?

The answer: efficiency. An efficient diet, which feeds an efficient lifestyle, that ultimately gives you more time to do the things you love.

MCTs are essential to your body transforming into a fat burning machine. Your body needs a lot of energy to do your daily stuff, MCT OIL provides that extra boost to keto dieters. Ketone bodies are produced as by product of MCT oil’s metabolism, which will enhance yor energy levels as well as keep you hunger free for long.

What is MCT oil?

MCT oil is a fat produced from coconut oil and palm kernels. Sometimes people just refer to it as coconut oil.

Now before you ask, “how is increasing my fat intake going to help?” you need to realize that not all fats are created equal.

Most dietary fat is made up of Long Chain Triglycerides (LCT’s), consisting of 12-18 carbon atoms per chain. Medium Chain Triglycerides on the other hand are shorter, consisting of 6-10 carbon atoms per chain.If you find C6 or C8 written on the label, it alludes to the number of carbon atoms in the chain.

Because of the difference in structure, the two fats: LCT’s and MCT’s have vastly different properties.

What makes MCTs useful?

Due to the reduced chain length, MCTs are absorbed and then metabolized very rapidly. They are very efficiently converted into fuel for immediate use, instead of being stored as fat. They are used as energy much faster than glucose and have over twice the calories per gram, making them an excellent energy source during intense exercise.

Research has reported that the fatty acids from MCTs in coconut oil (CO) are not easily converted into stored triglycerides, and so they cannot be readily used by the body to make larger fat molecules. Instead, it is readily absorbed and goes right to the liver where it increases thermogenesis.

MCT oil can help you get in shape for the following reasons:

  1. It improves endurance and athletic performance.
  2. It promotes fat burning (Thermogenesis).
  3. 3. MCTs increase metabolic rate.
  4. MCTs maintain muscle mass.

EDITOR’S NOTE: if you are interested in ‘Ketosis’ then MCT OIL will form an inseparable part of you diet plan. We recommend you to use the most genuine and safe ‘Perfect keto products.


As you already know, MCTs go to your liver, and act in a “carb-like” manner that LCTs do not have the ability to do. This means that you can theoretically kickstart Ketosis by following these steps:

  1. Fast with no breakfast.

If you’ve been out of Ketosis for awhile and you want to efficiently get back into a fat burning state, a mix of fasting and MCT Oil will do the job. Just eat a very low carb dinner, or even skip dinner, and then wake up and don’t eat breakfast! Instead, drink a cup of coffee, and put a tablespoon or two of MCT Oil into your coffee and head out!

The shot of MCT, plus the already fasted state of your body will have you back into Ketosis quicker than if you tried to just slowly eat your way back into Ketosis (i.e. nutritional Ketosis). It’s also worth adding that the energy you get from the MCT Oil and the coffee will be unlike what you were used to: the MCTs provide a prolonged energy that isn’t comparable to energy derived from glycogen.

  1. Meal replacement with MCT Oil

Another benefit that comes from using MCT Oil in your Ketogenic Diet plan is using it as a meal replacement.

This somewhat resembles the previous point of fasting with MCT Oil, but the difference is that you’re still eating other regular Ketogenic meals, except your replacing (at least) one of those meals with some MCT Oil.

One of the benefits of MCT Oil is its ability to satiate your appetite. So while it sounds initially scary to just depend a few tablespoons of oil for a meal replacement, your body will become accustomed as you do it more and more. The MCTs will act as replacement for what’s normally there (glycogen) and your fierce-badger-hunger cravings will lessen.

In our fast paced, 21st century lifestyle, the benefits of being able to remain in Ketosis while only slurping a few tablespoons of MCTs cannot be overstated.

  1. Ramp up your Ketogenic dishes with MCT

MCT Oil’s versatility is amazing.

You can MCT for a base to your dressing, and you can rest assured that you’ll still be burning fat after you’ve downed your greens!

Another way to use MCTs in your favourite Ketogenic meals is to use it as a replacement for regular oil in baking! There’s a whole ocean of Keto recipes out there, so why not double down and use MCT instead of regular coconut oil!

But what if you’re not baking? What if you’re out for a jog and you want to implement the energy efficiency of MCT Oil? How about a nice Keto “sports drink?! All you have to do is it to water, and then squeeze in some lemon juice, and you’ll have a healthier, non-sugary sports drink for long workouts in the sun!

MCT OIL is now also available in powdered form so that it becomes excessively convenient for you to use it in your keto recipes.

Is MCT Oil Safe?

In addition to some of the side effects mentioned above (nausea, gastric difficulties, diarrhoea), there are some further warnings about using MCT oil:

Ketone bodies are produced as a by-product of MCT metabolism, so the use of MCT’s by diabetics is not recommended.

People with liver disease should also stay away from MCTs, as MCTs are rapidly delivered to the liver and their presence can put unnecessary stress on the liver.

People with hepatic encephalopathy, should not take MCT.


MCTs have been shown to improve endurance and athletic performance, accelerate fat burning, speed up your metabolism and maintain muscle mass.

So yes, they can be extremely beneficial in helping you achieve your fitness and athletic goals, but they are not to be abused as there are many potential side-effects. Few studies have been conducted to determine the long-term effects of their use.

Use MCT oil, but use it sparingly at first and then as your body can handle it, you may increase the amount. Start slowly to figure out how your body responds to it. Use it for a specific purpose, to either provide you with a boost during your hardest training sessions or when you’re in the final phases of your low-carb diet, getting ripped.

As the cliche’ goes, ‘anything in moderation’!

EDITOR’S NOTE: if you are interested in ‘Ketosis’ then MCT OIL will form an inseparable part of you diet plan. We recommend you to use the most genuine and safe ‘Perfect keto products.


RASPBERRY KETONES review | Are they good supplement for Keto Diet?

Natural compounds contained in raspberry plants that are capable of regulating metabolism the same as capsaicin and synephrine, and are chemically similar to them, are known as raspberry ketone. The reason that raspberries smell so pleasant is also because of the ketones, and they are also used in processed food as a flavoring ingredient. The compound is used in cosmetics to give them a nice aromatic scent.

What you should know importantly is that these compounds have nothing to do with KETOSIS!

The do not trigger ketosis in the body, or do not burn fat in the manner that the body does when we induce natural ketosis in it.

Ketosis is a totally different phenomenon, where the bodu is starved of carbohydrates and adpts to using the fat reserves as well as dietary fats for energy.

These compounds help abate obesity via a completely different mechanism.

Let’s find out how?

How are they linked to weight loss?

It has been proven that people who want to live a healthy lifestyle and maintain a healthy weight can significantly benefit by using raspberry ketone supplements.

After numerous studies with rats, it has been proven that these ketones are fat burners, and this is the reason that raspberry ketone supplements are being widely marketed as an effective weight-loss solution. (NCBI)

What do they contain?

  • The main ingredient that plays the biggest role in making ketones ideal for weight loss and restoration of your body shape is the their enzyme that is extracted from raspberries. Thanks to this enzyme, the supplements offered can induce a high rate of fat burning in your body helping you burning more fat in a relatively short time. The enzyme further reduces the absorption of fats from your diet preventing further weight gain from the time you started using it. This means that you will only be reducing fat in your body and not adding any which in fact is the sole reason behind rapid weight reduction when using raspberry ketones. In addition the enzyme boosts metabolism which also increases burning of fats and calories in the body.
  • The African Mango is another key ingredient that can be found in raspberry ketones diet that will help you get the shape you are longing for. Its major contribution in the supplement concerns enabling one to experience reduced appetite and hunger for food. The African Mango does this by regulating the activities of the Leptin hormone which directly impacts an individual appetite. Due to the presence of components of the African Mango in raspberry ketones, the leptin hormone becomes more sensitive to food making one to feel full fast upon eating less food. This effect is essential in assisting you shape up because most obese people usually have a problem controlling their urge to eat even when they are not really feeling hungry which results in massive weight gain.
  • Additionally ketones are the best supplements to consider using for weight loss because they are made using Green Tea. Green tea in turn is known to have caffeine which is highly useful in boosting body metabolism. With a high metabolism, the body burns more calories influencing weight loss. This is the reason why people who are on raspberry ketones diet and have a habit of drinking coffee may lose weight much faster because the caffeine levels in their body will be doubled and metabolism will be further increased to very high levels. Other methods you can use to ensure that your metabolism is at the skies include drinking iced water and exercising often.
  • The Apple Cider Vinegar found in raspberry ketones is moreover very significant in helping you get in shape. Apple Cider Vinegar is what actually makes raspberry ketones to be said to have detoxifying abilities neutralizing the toxins in one’s body hence boosting metabolism further because toxins usually reduce the body’s metabolic rate. This detoxifying agent in raspberry ketones is also the reason behind reports that the supplement causes a relaxing effect on body vessels because in effect it cleanses the toxins that increase stress levels creating hormonal imbalances thus tension and depression.
  • Lastly raspberry ketones are the outstanding supplements on the market currently because they have zero side effects making them absolutely safe for use by people targeting to lose weight. Unlike many other weight loss supplements, chemicals are not used in producing raspberry ketones supplement products but only natural ingredients hence they are 100% natural.

EDITOR’S NOTE: If you’re interested in using a genuine and reliable raspberry ketone supplement then we recommend to you ‘Raspberry Ketone Plus’.

Benefits linked to them:

Weight Loss

Over the last five years, raspberry ketones have been linked with weight loss. According to a Life Science study in 2005, ketones are responsible for increasing the breakdown of fat in the human body. A 2008 study also revealed that ketone extracted from raspberries contain certain antioxidants that are similar to those found in synephrine and capsaicin. It is these antioxidants that are believed to help convert fat into energy. It is also thought to increase a person’s energy levels, again helping with weight loss through an increased stamina during exercise. The efficacy of this berry-extracted ketone is believed to double when taken with acai berry and green tea.


A study carried out by Ehime University revealed the possibility that raspberry ketones may be beneficial to females suffering from breast cancer. This is due again to antioxidants, which scientists refer to as anti-cancer agents. While it will not cure cancer, it is believed to improve a female’s chances of surviving cancer following treatment.


The antioxidants contained in raspberry ketones also play a key role in the body’s protection against cell damage and diseases. The supplement encourages the body to release a certain hormone that protects against type-2 diabetes. It can also help reduce the build-up of fatty plaque in the walls of the liver and arteries. This reduces a person’s chances of suffering from serious liver conditions, such as cirrhosis and cancer.

Other Benefits

One of the biggest benefits associated with raspberry ketones is the fact they take very little time to take effect on the body. Taken regularly and combined with an exercise plan and a healthy diet, it has been linked to weight loss and improved health in as little as two weeks, according to a Harvard University study.

In conclusion, it is apparent that adding raspberry ketones into your daily diet regimen can aid in weight loss. Just remember, even though ketones have the potential to burn fat, this does not mean that they can replace regular exercise and a healthy diet.

EDITOR’S NOTE: If you’re interested in using a genuine and reliable raspberry ketone supplement then we recommend to you ‘Raspberry Ketone Plus’.


Best KETO Brownies recipes

All ‘diets’ that restrict carbs bring along a huge list of foods that we cannot consume.

But. The ‘Keto diet’ includes healthy fats and protein which paves way for a lot of delicacies. ‘Brownies are one of them’!

Powered with nuts, healthy fat containing ingredients, permissible flavours while being keto friendly too, they serve as a real treat while following the diet plan!

Find some easy recipes here, and make them at home.



  • 110 g butter softened
  • 4 tbsp granulated stevia or sweetener of choice, to taste
  • 45 g cocoa powder unsweetened
  • 2 eggs – medium
  • 1 tsp vanilla
  • 50 g desiccated/shredded coconut unsweetened
  • 50 g almond meal/flour
  • 1/2 tsp baking powder
  • 50 g berries of choice


1       Mix the butter and sweetener together until pale.

2      Add all the other ingredients except the berries. Mix well.

3      Fold in the berries and pour the brownie mixture into a lined 20cm/8 inch square baking dish.

4      Bake at 180C/350F for 15-20 minutes or until the centre is cooked.

5      Makes 12 pieces.



  • 7 ounces of Sugar-Free Chocolate Chips
  • 4.5 ounces of Unsalted Butter
  • 3.5 ounces (½ cup) of Erythritol
  • 1 teaspoon of Baking Powder
  • 4 Eggs
  • 3 ounces of Macadamia Nuts, toasted and roughly chopped


1      Preheat oven to 170C/340F.

2      Line an 8in square baking pan with parchment paper.

3      Add the chocolate and butter into a heatproof bowl.

4      Place the bowl over a small saucepan of simmering water and gently stir until all the chocolate has melted.

5      Remove from the heat and add the erythritol and baking powder.

6      Add the eggs one at a time and mix well.

7      Add the macadamia nuts and mix through.

8      Pour the mixture into the baking pan and smooth out.

9      Bake for 15-20 minutes until an inserted skewer comes out clean.

10    Leave to cool for 20 minutes before cutting into 16 pieces.

11    Enjoy warm or place in the fridge for an extra fudgy brownie.



  • 1 cup almond butter
  • 3/4 cup powdered erythritol I used 1/2 cup Swerve Confectioners
  • 3 large eggs
  • 10 tbsp unsweetened cocoa powder
  • 1/2 tsp baking powder


1          Use a food processor to blend together the almond butter and erythritol.

2          Then, add in the eggs, cocoa powder, baking powder, and a pinch of salt.

3          Transfer the batter into a greased 9×9-inch baking pan. Smooth with a spatula.

4          Bake for 11 minutes at 325°F. Cool completely to firm up before cutting.

EDITOR”S NOTE: We recommend you to use ‘The essential Keto Cookbook’ to access many more keto friendly, nutritious, yet easy recipes that will make your keto journey very enjoyable.


KETO HELP! Best Keto books for beginners to help with Keto diet and Ketosis

The keto diet.

In simple terms it’s when you trick your body into using your own BODY FAT as it’s main energy source instead of carbohydrates. The keto diet is very popular method of losing fat quickly and efficiently.

Every diet has a set of challenges as we all know. Getting the right information will, will help you make a better decision for yourself as you might have been deluded by many people who might have shared their experiences with you..

The success from any diet plan depends upon, how you follow it.. ARe you able to stick to it and follow all protocols?

IF nutritional ketosis is used for weight loss, in the right and proper manner, it will not cause you harm.

There are multiple benefits linked to a keto diet:

  • Appetite Suppression
  • Anti ageing
  • Enhanced brain function
  • Longevity
  • Lowered blood pressure
  • Women’s health
  • Decreased inflammation
  • Improved sleep and energy levels
  • Cardiovascular diseases
  • Type 2 diabetes
  • Epilepsy
  • Cancer
  • Acid reflux disease
  • Parkinson’s disease
  • Alzhiemer’s disease
  • Mental trauma

But there are certain side effects or symptoms that are in the initial phase, but you need to WATCH OUT for them:

  • Abdominal discomfort
  • Muscle cramps
  • Constipation/digestive problems
  • Frequent urination
  • Nausea

Moreover, you need to follow KETO in a very guided manner, so that you stay much far away from’ Ketoacidosis’ too!

Editor’s note: – If you are interested in ketosis we recommend a very useful resource – Perfect Keto, a natural supplement to get you into the state of Ketosis  quickly and effectively.

  • The benefits of a ketogenic diet, far outweighs the side effects. As we have already seen that the side effects are very manageable. You cannot call this diet ‘dangerous’ in any manner. But, yes it should be followed with care and proper knowledge about it and guidance should be taken.

There are many books, online forums, websites etc giving you information nad guidance on KETOSIS. You should choose a reliable program, which is comprehensive and caters to all your need such thet you follow keto without hassles and enjoy all the benefits peacefully!

 When you’ve decided that the ‘keto’ diet is the perfect diet for you, don’t waste any more time and pick up the easiest, yet completely safe program  with assured  results  ‘THE KETO BEGINNING’ by Leanne Vogel.

She has taken care develop it, with precision; make it simple, but equally effective. For those who are not able to drag themselves on rigorous diet plans, she assures to help them battle with food cravings, and make you enjoy the drill while you feel completely energized!

Being backed by scientific researches, you  may feel carefree about it, while her own experimentation and developments included in the plan won’t make it monotonous for you!

According to her, 

in nutritional ketosis, your body becomes a fat-burning machine, effectively breaking down fatty acids into ketone bodies that are used, even by the brain, as fuel. Studies show that nutritional ketosis has the potential of alleviating food cravings, blood sugar irregularities, mind fog, excess body weight, abnormal cell growth, psychological imbalances, infertility and more.”

In nutritional ketosis, we’re tripping the metabolic switch, leading to so much more than just weight loss, so that you achieve the state of health you’ve been searching for.

With The Keto Beginning, you’ll be shown how to use whole food-based nutritional ketosis to…

  • Reach your perfect weight without feeling restricted or deprived.
  • Gain the power to end food obsession + strict eating schedules.
  • Maintain steady energy, without relying on constant feeding.
  • Boost self-worth, self-respect, self-trust and self-love.

The program offers:

  • Beginners guide
  • 30 day meal plan
  • Weekly shopping lists
  • Recipes
  • the exclusive Keto Beginning Facebook group to receive direct support, resources, and inspiration from Leanne and over 2,200 members in our growing community

17 chapters, 147 pages + over 70 low-carb, high-fat, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes – this is the lifestyle change that empowers your body + mind to achieve the state of health you’ve been searching for!

Editor’s note: – If you are interested in ketosis we recommend a very useful resource – Perfect Keto, a natural supplement to get you into the state of Ketosis  quickly and effectively.

FIBER ON A KETO DIET : Best foods and supplements

Keto diet’ excludes certain food groups and most of it is starch containing grains, vegetables etc.

This lead to cutting down of fiber content too.But that’s not a big problem and can be easily resolved. If you plan your meals in the right manner you will be at no risk.

EDITOR’S NOTE: If your interested in ketosis and want to follow nutritional complete and wholesome meals that are easy to make we recommend ‘The Essential Keto Cookbook’ as an indispensable resource.

Fiber is necessary in order to keep the bowel and digestive system running properly, and so you need to make sure that you are always getting enough of it in your diet.

Why do you need fiber?

Your daily fiber intake has a direct effect on the way your small intestine and colon works. Your small intestine is responsible for gathering nutrients and vitamins from your digested food once it has passed through your oesophagus and stomach. After your food has been processed there, it moves onto your large intestine and colon. The colon’s job is to lubricate stool and help it’s passage through the rectum.

Your dietary fiber intake is determined by your age and gender. For women ages 19 through 50, the recommended daily fiber intake is 25 grams. Men of the same age should be consuming at least 30 grams a day. After 50, both men and women should consume around 50 grams of fiber. Children need between 5 and 15 grams of fiber depending on their age. However, the average Americans only eats 12 grams or less per day.

For insoluble fiber, you should eat wheat bran, whole grain cereals and vegetables. While soluble fibers can be found in citrus fruit, legumes, oats and barley. These foods contain the most concentration of each type of fiber.

As long as you concentrate your diet on fresh foods, and not packaged foods, your daily fiber intake should be right on target. In fact, the reason a lot of people have problems with constipation is because they eat too many processed foods. Processed foods are lacking in fiber and other important nutrients that play a role in your digestive health.

Making sure your daily fiber intake is on par is just one of the important steps you can take in relieving yourself of the symptoms of constipation. Eating fiber each day can help keep you regular, but if you keep having problems with constipation you need to find a cure for the source of your digestive problems.

The problem!

As you might have read above…

A big issue with a pure keto approach is that the diet tends to be relatively low in some types of fibre as grains, cereals and much fruit is eliminated. This can result in constipation, gut discomfort and means that the gut is not receiving the prebiotics known to benefit gut health and immune function long term.

This is because while planning a keto diet, much attention needs to be paid into the types of vegetables and supplements consumed to attempt to preserve digestive health and function.

Best fiber supplement!

While following a keto diet, it is necessary to monitor your fibre intake. Apart from the foods you take, you might need to incorporate fibre supplements in your diet.

Which is the best one on the market?

We are not recommending any best one. But you can choose one that contains, the right ingredients and no added sugars or flavours.

It should all in all be ‘Keto friendly’!

Choose Psyllium Husk, or Flaxseed supplement.

Both of them are low carb and keto friendly options.

Both of them need not be necessarily ingested in pills form. They can be added in your meals to make them complete and nourishing for you.

TIP: It is extremely necessary to drink an adequate amount of water and keep yourself hydrated while taking fibre supplements. It helps them work easily and provide you the benefits of being a good laxative.

Psyllium helps to relieve constipation, treat diarrhoea, lower blood sugar, increase satiety and aid weight loss.

Flaxseed, apart from being full of many other benefits, helps in restoring digestive health, promotes growth of prebiotic bacteria and relieves constipation.

The good news is that, both of them are GLUTEN FREE!

NOTE: We do not recommend you to go in for a ready made supplement, although you can if it falls within the confines of being keto friendly. We rather suggest you to take them in their natural form!

Editor’s note: – If you are interested in ketosis we recommend a very useful resource – Perfect Keto, a natural supplement to get you into the state of Ketosis  quickly and effectively.


All About Vegan Ketogenic Diet : Foods and supplements

We must know, that a Ketogenic Diet is centered around bringing the body into a ‘natural state of Ketosis.’

It is high in fat, moderate in protein and extremely low in carbs. With less than 50g of net carbs a day that your body is bound to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets.

Are you wondering that, is there scope for a vegan ketogenic diet?

Of course there is.. Cutting down carbohydrates is and increasing consumption of healthy fats and protein might be leaving you baffled about which foods to pick and which ones to cut down!

You might have heard that most of the protein and fat content might come from animal sources, but that’s not true. You will not be deprived of reaping the benefits of a “Keto diet’ just coz you’re vegetarian!

Keto VEGETABLES : Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

Arugula (Rocket) Artichokes Asparagus
Bok Choy Broccoli

Brussels Sprouts Butterhead Lettuce Cabbage
Carrots Cauliflower

Chicory Greens Chives
Cucumber Dandelion Greens Eggplant (Aubergine) Endives

Leafy Greens (Various Kinds)

Mushrooms (All Kinds) Mustard Greens

Peppers (All Kinds) Pumpkin Radicchio Radishes
Romaine Lettuce

Seaweed (All Sea Vegetables) Shallots Spaghetti Squash Spinach
Swiss Chard Tomatoes Turnip Greens Watercress Zucchini



Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!

Avocado Blackberry Blueberry

Cranberry Lemon Lime

Raspberry Strawberry Olives


Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.

Avocado Oil, Ghee,  Coconut Oil Lard

Olive Oil, Macadamia Oil, Red Palm Oil

Coconut Butter
Cocoa Butter
Walnut Oil (small amounts),  Sesame Oil (small amounts),  MCT Oil , Flax seed oil (linseed oil)


  • Organic Tempeh
  • Organic Tofu
  • Legumes
  • Black beans
  • Chickpeas
  • Chia seeds
  • Miso
  • Nato
  • Pumpkin seeds
  • Nuts

NOTE: If you include Soy in your diet, then look for a non GMO option.


Palm Shortening
Duck Fat
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil

Almonds Hazelnuts Macadamias Pecans

Pine Nuts Pistachios Pumpkin Seeds Flax Seeds

Psyllium Seeds Hemp Seeds Sesame Seeds Sunflower Seeds Walnuts Cashews

Chia Seeds
Various Nut Butters

Do Not Eat

  • Grains – wheat, corn, rice, cereal, etc.
  • Legumes — lentils, black beans, peas, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Now you can easily prepare shopping/grocery lists.

It not much of a hassle. Thera are ample of vegetarian recipes available which are keto friendly.

If you’re overweight and are a strict vegetarian, you can follow the keto diet easily too.

Next thing is vegetarian friendly supplements. They are also available so that you do not lose out on, being nutritionally fortified and full on energy during keto.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement with may pure vegetarian varieties get you into the state of Ketosis effectively, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.


What is a keto salt? And Introduction to beta hydroxybutyrate supplement (BHB salt)?

Emerging as a potentially effective weight loss plan, the Ketogenic diet outweighs other diet plans for the plethora of benefits that it provides.

Tried and embraced by many, this diet has helped people to attain the level of fitness they crave for.

But of course, no dieting can ever be extremely easy. It always comes with a set of challenges!

Having said that, we would like to shift your attention towards ‘Exogenous Ketones’! These have been introduced in the market since the past few years and there’s much of a buzz about them.

We must know, that a Ketogenic Diet is centered around bringing the body into a ‘natural state of Ketosis.’

It is a low carb diet, where the body produces ketones in the liver to be used as a source of energy.

It is high in fat, moderate in protein and extremely low in carbs. It’s a diet plan that triggers ‘ketosis’ in your body!

Two important side effects to a keto diet need your attention!

You can manage them….

  1. Sapped energy/ fatigue

This is something that is very obvious and very easy to understand. Your source of energy till now was glucose. It came from grains, starchy vegetables and sugary fruits. Now when you cut all of them down and move to a high protein and fat diet, you will lose on that instant energy that you used to get, initially.

In the absence of glucose you are bound to feel lethargic and fatigued.

This is also an initial symptom and should be warded off as your baody adapts nad the production of ketones starts.

It is a problem only when you are on a keto diet since long and still do not feel energetic, at that time you need to see whether your meal contains enough fat or not. Or is adequately balanced to suit the keto regimen.

For evading symptoms of lethargy, and be in a healthy state of nutritional ketosis, use a good supplement that takes care of you energy levels.

  1. Electrolytic imbalance

With less than 50g of net carbs a day that your body is very likely to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets. Because your body retains less water whilst on a ketogenic low-carb diet, a lot of electrolytes will be flushed from your system.

Beginners to a low-carb diet may often neglect the need to replenish the electrolytes that they are washed out of their body.

Any sort of imbalance of electrolytes can cause fatigue, headaches, light-headedness, dizziness and muscle cramping – often known as ‘keto-flu’.

Do not be scared you away from a low-carb diet, it is easy to counteract these problems by supplementing your diet with extra electrolyte sources.

When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.

Types of Ketone bodies:

In humans, there are 3 different ketones produced by the mitochondria of the liver. These are also often referred to as ketone bodies.

The three ketones are:

1      Acetone

2      Acetoacetic Acid

3      Beta-Hydroxybutyric Acid (also known Beta Hydroxybuyrate or BHB). Other chemical names include 3-hydroxybutyric acid or 3-hydroxybutyrate.

BHB is not technically a ketone since it contains a reactive OH-group in place of where a double-bonded oxygen normally would be.

BHB still functions like a ketone in the body and converts into energy much like acetoacetate and acetone.

Most supplements rely on BHB as the source of their exogenous ketone bodies since it functions like a ketone and can be readily converted into energy.

Amazing attribute linked to BHB:

Apart from its main function of taking your body into nutritional ketosis.

Researchers have found out that a ketogenic diet’s anti-inflammatory effects could be due to BHB.

Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. (NCBI)

Ketone salts:

Naturally-derived compounds that simply mix sodium (and/or potassium, or calcium) with BHB to improve absorption. Commercially available supplements are all made from ketone salts currently. These are also sometimes called “Ketone Mineral Salts” of “BHB Mineral Salts”.

Ketone salts are formed when the ketones are bound to a salt, typically sodium or calcium, potassium, or magnesium, to improve absorption rate. Sometimes ketone salts are referred to as “BHB Mineral Salts” or “Ketone Mineral Salts.”

All of the supplements available on the market currently are ketone salts and they are most recommended and useful for the average consumer.

EDITOR’S NOTE:  As per our recommendation. ‘Perfect Keto outwits all the products of its league, and it falls within the confines of being an unbeatable Keto Supplement available in the market.  It is a genuine, affordable, yet a high quality product!

Why would you need such a supplement?

  • It is hard to stick to any diet, which causes your metabolism to turn to a different and new source of energy. This involves transformation that occurs within the body, and changes which can be felt on the outside too. Initiating a ‘keto diet’ may come with minor side effects that are difficult to bear. All of us would love to diet, but without hampering our work schedules and energy levels. Moreover we sometimes need a resilient mechanism to cope and fill the gaps we might create by cheating during the diet!
  • Not only this, since ketone salts contain added minerals like sodium, potassium or calcium they help in maintaining the right electrolytic balance too.

Thus the need for ketone supplements arises.  They ease your journey into ketosis and turn you into a fat burning machine without turning your routine life upside down!

That extra gush of energy!

BHB, will provide a surge of ketones in your blood stream, helping your body to derive energy out of them. It will help you battle energy rundowns that you might face in the initial days of ketosis, or help you maintain a energy while mild exercise, as well as maintain electrolytes in your system since it is administered in a salt form.

Benefits of using  a keto salt:

  • Making your journey into ‘nutritional ketosis’ easier (evading symptoms of keto flu)
  • Helps to balance blood sugar and hormones related to hunger (Leptin and ghrelin)
  • Cognitive benefits (enhanced mental clarity and focus)
  • Boost your performance: This is important because producing ketones naturally is rather a slow process. Increasing energy intake through ketones supplements is a convenient and a faster option. This can be used by athletes or for endurance training.
  • Encourage weight loss : It can break your weight loss plateau. If you’re stuck at a constant weight for weeks, it helps through your weight loss journey, when combined with a low carb diet. It does not cause weight loss itself, but helps to achieve your goal.
  • Maintain the right of balance of electrolytes in the body.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible.