Ultimate Guide to

the Ketogenic Diet

Author: The Team at Carb Manager

Scientific Reviewer: Anthony O’Neill, Msc, RDN

Disclaimer: This information is offered for educational and entertainment purposes only, and in no way intends to diagnose, cure, or treat any medical or other condition. Always seek the
advice of your physician or other qualified health provider prior to changing your diet or exercise plan and ask your physician any questions you may have regarding a medical condition.
 Table Of
Contents

Chapter 1 - What is Keto?…………………………………………4

Chapter 2 - The Science of Ketosis…………………………10

Chapter 3 - Calories and Macros……………………………..12

Chapter 4 - Benefits………………………………………………….15

Chapter 5 - Types of Keto Diets………………………………31

Chapter 6 - How to Tell If You’re in Ketosis……………35

Chapter 7 - What to Eat on Keto……………………………..37

Chapter 8 - The Keto Flu…………………………………………40

Chapter 9 - Keto Tips………………………………………………44

Chapter 10 - Eating Keto on a Budget……………………49

Chapter 11 - Recommended Supplements…………….52

Chapter 12 - Wrapping Up………………………………………55

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 So you’ve been seeing the Keto
success stories in your newsfeed,
and you’re ready to try it for yourself.

Kudos to you for taking the first steps toward your health goals! You’ve
installed Carb Manager to your mobile device (If not, click here to get it
for free), you might have looked at a few Keto recipes or blog posts,
and you’re already visualizing your friends’ stunned reactions to your
“Keto transformation”. But how do you get from here to there? It has
something to do with bacon and macadamia nuts, right?

In this guide, we’re going to teach you everything you need to know to
lose weight, get healthier and feel like the best version of yourself
using the Ketogenic Diet.

You’ll learn the basic science behind Keto, the benefits, what to eat,
what not to eat, how to get started the right way, and more. No B.S. No
fluff. Just the exact information that you need to become a Keto
success story.

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 Chapter 1

What
is Keto?

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 What is Keto?
( K E E- TO H)

The Keto (short for “Ketogenic”) diet is a very low carb and high-fat
diet that puts your body into a natural metabolic state called
“ketosis”. Normally, your body breaks down carbs into glucose, which
it uses for energy, with any excess being stored as body fat. In
ketosis, your body instead begins to burn fats and break them down
into molecules called “ketones” for energy. And if you’re eating at a
caloric deficit, it will burn body fat — rather than dietary fat — to
create those ketones, resulting in weight loss. We’ll go deeper into
the science behind these processes shortly.

The emphasis on achieving the metabolic state of ketosis is what

makes Keto different from similar low-carb diets like Atkins or Paleo.

Ketosis comes with a variety of benefits that may include:

๏ Weight Loss
๏ Enhanced Fat Burning
๏ Appetite Suppression
๏ Increased Energy
๏ Better Blood-Sugar Stability
๏ Decreased risk factors for heart disease
๏ Improved medical conditions like diabetes, obesity, high blood
pressure, and epilepsy

And much more…

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 You might be skeptical of this whole “high fat” concept. After all,
haven’t we been taught our whole lives that fat is the enemy? How
many times have you heard the phrase “healthy low fat diet”? Exactly.
We get it.

But here’s the bottom line.

Fat has gotten a bad rap. The idea that all fat is bad for you and that it
inevitably leads to heart disease, higher body fat levels, and weight
gain came from studies that used flawed methodologies and — in
some cases — were actually paid for by the sugar industry in an
intentional effort to shift the blame from sugar.

According to an article published in the Journal of the American

Medical Society for Internal Medicine (JAMA Intern Med), the role of
sugar (which is, of course, a carbohydrate) in coronary heart disease
and other negative health outcomes was becoming clear in the
1950s. So in the 1960s, the sugar industry funded research that
highlighted the risks of fat and downplayed the role of sugar in
contributing to coronary heart disease.

These studies became “gospel” and went unquestioned for decades.

They were used to create public policy and to create medical school
nutrition curriculums up until just recently.

But scientific opinion is quickly shifting, and there is now mounting

evidence that implicates carbs (as well as certain types of
“unhealthy” fats) in the development of heart disease.

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 Nutritional science now understands — and average family
doctors are slowly catching on — that healthy fats are actually an
important part of a healthy diet and lifestyle.

But how do we define a “healthy fat”? Most Keto blogs and popular
resources define trans fats as unhealthy, with anything else
(monounsaturated fats, polyunsaturated fats, saturated fats) being fair
game.

But from a scientific and nutritional standpoint, the story is a bit more
complex. For example, omega-3 and omega-6 fats are both
polyunsaturated fats, and many Keto resources would lump them
under the “healthy fats” umbrella as a result. But omega-6s play a
role in promoting inflammation, while omega-3s reduce inflammation.

On a similar note, saturated fats are typically regarded as unhealthy

by the medical establishment, but are seen as healthy by many in the
Keto community. And again, the issue is more complex than it seems
at first glance. Saturated fats can be broken down into categories of
short, medium, and long chain saturated fats, with each category
having different properties that can impact health in different ways.

With that being said, there are a variety of specific fats and oils that
are known to be healthy, and that are recommended on a Ketogenic
Diet. We’ll touch on this below, in the “What to Eat on a Keto Diet”
section, and then you’ll find a fairly complete list in our
Comprehensive List of Foods to Eat and Avoid, which you can
download here.

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 The Ketogenic Diet is often misunderstood and maligned as just
another “fad diet”. But under different names and in different forms,
it’s actually been a part of our history since time immemorial.

Human beings have practiced fasting since the early days of our
species. This was sometimes done intentionally for health or spiritual
reasons. It was even more often done out of necessity: food was
often scarce, and early humans would sometimes go days in
between meals, only to feast when they had a successful hunt.
What’s the connection between fasting and Keto? Just like
carbohydrate restriction, fasting puts the body into a state of ketosis,
with all of the benefits that come along with it.

Even when our ancestors had access to regular meals in times of

plenty, these meals were typically high in fats and proteins.
Carbohydrates were only available during very specific times of the
year, when fruits and underground tubers ripened. Our ancestors
were likely in ketosis for the majority of the year. It wasn’t until the
advent of agriculture, around 9500 BC, that carbohydrates, mostly in
the form of grains, became a regular part of the everyday human diet.

Fast forward to the 1920s, and Keto was “re-discovered” as an

effective treatment for pediatric epilepsy.

The current low carb “craze” dates all the way back to the 1970s,
when the first book on the Atkins diet was published. Atkins took off
again in the late 90s to early 2000s, paving the way for the
rediscovery of Keto as a popular diet for health and weight loss.

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 And you probably know the rest. Today, major brands, famous
doctors, and celebrities promote the benefits of Keto; restaurants
offer Keto specific menus; and mainstream media outlets pump out
coverage of the diet on a daily basis. Keto is becoming the de facto
standard for those who want to take control of their health.

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 The Science of Ketosis
Now that you have some background, let’s talk about the science of
ketones and ketosis.

There are two main energy sources that your body can run on:
glucose (produced from carbohydrates and, to a lesser extent,
protein) and ketones (produced from fats).

The only way to use ketones as a primary fuel source is by restricting

carbohydrates and increasing healthy fat intake. By doing so, you
enter the fat burning mode known as ketosis. This is because
glucose takes priority for energy if it is present in high enough
amounts in your body. When you highly restrict carbs in your diet,
you use fats — both dietary and stored body fat — for energy
instead.
Ketones are molecules that can supply the brain and body with
energy. Not only do you receive the benefits of weight loss by
becoming a fat-burner, but you may even begin to experience
improved mental clarity and more stable mood, among other
benefits.

For example, the Ketogenic Diet may also decrease insulin levels and
increase insulin sensitivity. High insulin levels contribute to weight
gain and certain metabolic diseases such as type 2 diabetes.

Note: Ketosis is much different from ketoacidosis, which is a serious medical

condition most commonly affecting people with diabetes, in which the body
produces extreme amounts of ketones. Here, we are talking about metabolic, or
nutritional ketosis, which is the production of safe levels of ketones under the
metabolic control of your body.

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 Calories and Macros
Many diets focus on the concept of calories in, calories out (CICO).
Calories are important, but a CICO-only approach to weight loss —
without providing guidance as to where those calories should come
from — is flawed in that it sees all calories as being equal, and thus
all foods as equal.

But all foods are not equal. Foods are composed of different ratios of
macronutrients (macros). This is where the macro-based diet comes
in. The three types of macros are fat, carbohydrates, and protein, and
get their name from the fact that your body needs them in large
(macro) quantities for energy production.

A macro-based diet first decides how many calories you need per
day based on your lifestyle and your individual goals, similar to a
strictly CICO-based diet. It then goes further by setting a specific ratio
of these three macronutrients (expressed as a percent of total daily
calories) as a daily goal. Different macro-based diets use different
specific macro ratios to achieve specific physiological effects in your
body.

For example, Keto sets a target macros ratio of 5% carbs, 25%

protein, and 70% fat (often written as 5:25:70). The “Zone” diet uses
40% carbs, 30% protein, and 30% fats (40:30:30). The so called
“Carnivore” diet is 0% carbs, 25% protein, 75% fat (0:25:75). And the
standard “bodybuilding” diet is usually 25% carbs, 40% protein, 35%
fat (25:40:35).

In comparison, the “Standard American Diet” is typically around 50%

carbs, 20% protein, and 30% fat (50:20:30), give or take.

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 Appetite Reduction

Appetite reduction is another potential benefit of Keto, and alongside

the fat burning metabolic processes mentioned above, is another
primary reason as to why Keto tends to be so effective for weight
loss.

Keto has been found to suppress a hormone called ghrelin, also

known as the hunger hormone. When you’re in ketosis, your ghrelin
levels don’t increase like they would if you were not in ketosis. With
stable levels of ghrelin, you naturally feel less hungry. Cravings for
“carby” and sugary foods may be reduced as well.

In 2014, a study was published in the Obesity Reviews Journal which

looked at evidence for the appetite suppressing properties of the
Ketogenic Diet. The study was conducted as a systematic meta-
analysis of 89 cross-disciplinary studies. The researchers found that
there is indeed evidence that being in ketosis prevents an increase in
appetite during caloric restriction, and that people may experience
appetite reduction.

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 Increased Energy

Many Keto dieters report that they experience increased energy as

they go about their day. The primary mechanism for this is likely the
blood glucose and insulin stabilization that comes with ketosis and
carb restriction. The standard American diet consists of large
quantities of simple carbs in the form of sugary snacks and drinks.
These foods cause your blood sugar to spike, which is followed by a
blood sugar crash, leaving you on an energy roller coaster, where
you are often left feeling tired, groggy, irritable, and even anxious or
shaky.

Enhanced cellular mitochondrial function, or healthier cells, is another

possible mechanism for increased and more stable energy levels
This was explored in this 2007 study in the publication Epilepsy
Currents.

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 Better Sleep

In this day and age, our sleep is under constant attack. Whether it’s
just the stress of everyday life, the overconsumption of sugar and
caffeine, or the proliferation of “screens” that disrupt our circadian
rhythms, it seems like nearly everyone struggles with sleep.

So of course, many Keto dieters who start eating low carb and high
fat to lose weight are thrilled when they discover that the diet may
help them sleep better as well.

Granted, there isn’t much research yet, and the reports are
anecdotal. So we can only make educated guesses as to the
mechanisms.

On the one hand, for those who are overweight or obese, weight loss
alone is known to improve sleep quality. So just losing weight on
Keto may improve your sleep quality.

But Keto enthusiasts who are using the diet for purposes other than
weight loss have also reported sleep benefits.

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 This could be due to another potential mechanism: Entering the state
of ketosis increases the amount of energy produced in the brain,
which also increases the amount of adenosine, which is an important
chemical known to influence sleep quality.

Although most reports are anecdotal, there have been a few studies
that look at sleep and ketosis in specific populations. It’s possible that
these studies could be applicable to mainstream Keto dieters,
although there’s no hard evidence as of yet. For example, one study
suggested improvements in sleep for epileptic children whose
seizure activity interferes with healthy brainwave activity while
sleeping.

Though better research designs and better quality research is

needed to truly understand how Keto affects sleep, many Keto
dieters continue to report that they experience better quality sleep
once they are Keto-adapted, and are less sleepy during the day!

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 Anti-inflammatory

The Keto Diet may provide anti-inflammatory benefits via several

processes. The first is simply that the Keto Diet excludes many
inflammatory foods, such as sugar, simple carbohydrates, and many
processed foods. Beyond that, ketosis may also have direct anti-
inflammatory effects through various mechanisms, such as increased
adenosine production and decreased pro-inflammatory molecules.

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 Cognitive Benefits

Anecdotal reports indicate that Keto may reduce brain fog while
improving mental clarity and focus.

There are a few possible causes for these cognitive benefits:

๏ Ketones are a neuroprotective antioxidant that flood your system

when in ketosis.
๏ Your body burns primarily fat all day, which, in many ways, is a
much more efficient energy source than glucose.
๏ Mitochondrial efficiency may increase.
๏ Carbohydrate restriction may increase BDNF (Brain-derived
neurotrophic factor), which is critical for maintenance, growth,
and survival of neurons in the brain.
๏ Ketosis may help regulate neurotransmitters.

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 May Improve Cholesterol and Heart Disease
Risk Factors

If done right, the Keto lifestyle is heavy on “good”, heart-healthy fats

that are known to have cardiovascular benefits, such as omega-3s
and monounsaturated fatty acids (MUFAs). Additionally, low-carb
diets have been shown to improve multiple risk factors for heart
disease, such as: increasing “good” HDL cholesterol; increasing the
size of LDL-C particles, which has been shown to decrease
cardiovascular disease risk; reducing overall “bad” LDL and
triglyceride levels; decreasing waist circumference; lowering blood
pressure; and decreasing inflammation. In return, this may balance
out your cholesterol issues and improve heart disease.

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 Management of type 1 and type 2 diabetes

Keto can be a game changer for individuals living with diabetes. The
American Diabetes Association has even recently recommended
reducing carbs as part of an individualized nutrition therapy plan.

For those with type 1 diabetes, following the Keto Diet may help you
lower the amount of insulin you need to take to control your blood
sugar. As you reduce your carb intake, you’ll need to work closely
with your doctor to appropriately adjust the amount of insulin you are
using in order to avoid hypoglycemic events.

Better control of your blood sugar will result in better HbA1c, as well
as lower risk of associated conditions, like cardiovascular disease
and kidney damage.

For those with type 2 diabetes, the Keto Diet can provide significant
improvements in weight, fasting blood glucose and HbA1c, insulin
sensitivity, inflammation, decreased blood pressure, and more. This
could result in dramatic decreases, or even complete independence
from diabetes medications. A 2-year study with type 2 diabetics on a
Ketogenic Diet demonstrates these promising results!

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 In 2008, a study was published in the Journal of Nutrition &
Metabolism that compared the effects of the Ketogenic Diet to a low-
glycemic reduced-calorie diet. The researchers discovered that the
Keto participants had more significant improvements in hemoglobin
A1c, high-density lipoprotein cholesterol, body weight, and good
cholesterol in comparison to the alternate group. About 95.2% of the
individuals in the Keto group eliminated or reduced their diabetes
medication, compared to the 62% of people from the low glycemic
group.

If you have diabetes, or any other medical condition, it is critically

important to seek the guidance of a licensed medical professional
before you start your Keto journey, and to follow-up regularly.

The Carb Manager App offers a variety of features specific to

diabetes management - click here to learn more.

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 May Improve Blood Pressure

As you lose weight, other health benefits naturally follow. For

example, one major health benefit that tends to follow weight loss is
lower blood pressure. In the 2-year study with type 2 diabetics
mentioned above, the Keto group showed significant improvements
in blood pressure at the two year mark compared to no significant
improvements in the usual care group.

Excess body fat and blood pressure are part of a common metabolic
disorder known as metabolic syndrome, which increases your risk for
heart disease, stroke, and type 2 diabetes. Metabolic syndrome is
characterized by high blood pressure, high blood sugar, excessive
body fat around the waist, and a poor cholesterol profile.

The Keto Diet has demonstrated improvements in all of these factors,

thus having the potential to reverse metabolic syndrome and reduce
your risk of these chronic diseases.

In 2007, there was a study published in the Journal of American

Medicine that tested the effects of multiple diets on weight loss, as
well as their effects on blood pressure independent of weight loss.
Atkins and Keto had the highest positive impact on blood pressure,
even after controlling for weight loss.
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 This diet successfully decreased the individuals’ systolic blood
pressure by an average of 7.6 mmHg and diastolic blood pressure by
4.4 mmHg — twice more than any other group.

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 May Improve Mental Health (Depression/
Anxiety)

A variety of anecdotal reports have described improvements in

mental health when following the Keto lifestyle. Individuals have
reported improvements to depression, anxiety, bipolar, and even
schizophrenia. Recent studies are beginning to support the
anecdotal evidence.

One mechanism may simply be improved nutrition. The Western diet

is nutritionally deficient. Keto provides more nutrients from dense,
whole foods that the brain needs for optimal function.

In addition, studies suggest that switching from glucose to ketones

as the body’s main fuel source may improve mitochondrial
respiration, increase neuronal growth factors, strengthen the signal
sent between synapses, reduce brain inflammation, and reduce
oxidative stress, all of which may play a role in improved subjective
mental health.

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 Finally, insulin and blood sugar swings can contribute to mood
issues. The Keto Diet can significantly smooth and level out these
swings and fluctuations, which may also lead to a subjective
perception of decreased mood swings and more stable mental
health.

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 Other Conditions

Keto has shown promise in treating a variety of other diseases and

health conditions.

A mix of preliminary research and anecdotal reports suggest that this

diet may improve:

๏ Alzheimer’s/Dementia
๏ Epilepsy
๏ Parkinson’s
๏ PCOS
๏ Fatty Liver Disease
๏ Migraines
๏ Cystic acne

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 Chapter 5

Types of
Keto Diets

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 Types of Keto Diets
While the standard Keto Diet will meet the needs of most people
reading this guide, there are a few variations on the diet for specific
scenarios. Let’s take a look at the different options so you can decide
which one will work best for you and your lifestyle.

Carnivore/Zero Carb: Pretty much what it sounds like. Animal

products only. Some people eat dairy (but never milk, since it has
carbs). Others stick with 100% meat. Vegetable and plant-based
foods are strictly forbidden. Even supplements are discouraged. This
is probably the most extreme version of Keto, and there are no
studies on the safety of following this diet.

Individuals who follow the Carnivore diet claim that it has many of the
same benefits of Keto (such as weight loss, benefits of ketosis,
mental clarity, and smoothing out blood sugar), but supposedly to a
greater degree. In addition, it’s dead simple to follow, and there’s not
much need to track macros, since you’re literally just eating meat.

This diet is probably best left to those who enjoy experimenting with
extreme “life hacks”; we wouldn’t recommend it for the casual dieter.

Dirty Keto: Follows a similar macronutrient breakdown as regular

Keto, with one crucial difference: It doesn’t matter where the
macronutrients come from. Processed food and fast food are fair
game with “dirty Keto”, as long as they fit your macros. It’s simple. It’s
easy. It’s cheap. And you’ll probably still lose weight as long as you
stay in ketosis and maintain a calorie deficit.
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 But the drawbacks are the same as any diet where you’re eating a lot
of “junk food”. Individuals following this diet routinely run into issues
with skin blemishes, exaggerated “keto flu” symptoms, inflammation,
weight gain after going off the diet, bloating and gut issues, and so
on.

It’s probably okay to do “dirty Keto” once in awhile as a “cheat” or in

a situation where you’re traveling or have a really hectic day. But we
wouldn’t recommend it as a long term diet solution.

Lazy Keto: Basically the same as the regular Keto, but you don’t track
macros. Advanced Keto dieters who’ve been on the diet for a long
time, who are using the diet for weight maintenance only, and who
have an intuitive feel for macros and dietary choices can get away
with “lazy Keto”.

Those who are new to Keto, who are actively trying to lose weight, or
who are relying on Keto to manage a medical condition should stay
away from “lazy Keto”.

OMAD: Eating just one meal a day (a type of intermittent fasting)

while you’re on Keto. This one is also just like it sounds. You literally
eat one big meal a day, then exist on water and black coffee the rest
of the time. It’s highly effective, but it’s also very restrictive and
intense. Most people don’t stick with it, and end up going back to
poor diet choices as a result.

As with other more extreme diets, this one is probably best left to
those who enjoy experimenting with various “life hacks” and whose
bodies can handle the stresses that an intense fast can bring.

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 Ordinary Keto dieters who do want to try fasting are better off
experimenting with a more moderate 16:8 (16 hours fasting, 8 hours
eating) form of intermittent fasting.

CKD (Cyclical Keto Diet AKA “Carb Cycling”): A variation of Keto

which involves eating clean carbs one or two days per week. The
other five or six days out of the week, you’ll follow a standard
Ketogenic Diet that consists of very low carbs, high fat, and moderate
protein.

This diet is typically used by athletes who want to reap the benefits
of Keto while enjoying the increased athletic performance from
having carbs (glycogen) available to their body as an energy source.
Some users also use it to give themselves a “cheat day”.

This diet can be effective for certain athletes, but probably isn’t
necessary for the average Keto dieter. If you do utilize the Cyclical
Keto Diet, be sure to take advantage of the “carb cycling” feature
that’s available with Carb Manager Premium.

Click here for more detailed guidelines in choosing the diet that’s
right for you.

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 Chapter 6

How to
Tell If You
Are in
Ketosis

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 How to Tell If You’re in
Ketosis
You can tell if you’re in ketosis by testing for ketone metabolites in
your breath, urine or blood, or by simply observing your body for the
normal signs that your metabolism has switched to using ketones for
fuel.

Testing for ketosis is fairly inexpensive these days, and can be

beneficial for those who are new to Keto. When you test, you have
instant, unmistakable confirmation that you’re either doing everything
right… or doing something wrong. Breath and urine tests are more
convenient, while blood tests are more accurate.

View Ketosis Breath Analyzers on Amazon.

View Ketosis Urine Strips on Amazon.
View Ketosis Blood Meters on Amazon.

For Keto dieters with a little experience (or who don’t want to spend
the money on testing equipment), it’s fairly easy to tell when you’re in
ketosis. When your body reaches ketosis, you will likely experience
more energy and focus, weight loss, and reduced appetite. Other
possible symptoms are short-term fatigue and the “Keto flu” (more on
this below), which not everyone experiences, but which is a sure fire
symptom that your body has begun breaking down fat to produce
ketones. Some people who are especially attuned to their body also
notice changes in the smell of their breath, the taste in their mouths,
and their body odor.

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 Chapter 7

What to
Eat on
Keto

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 What to Eat on Keto
The million dollar question, right? If you’ve made it this far in the
guide, you already know that you should be eating lots of fats and
adequate protein, and then filling in with fibrous, low-carb produce.
But what does that look like in practice?

Here’s a list of some common foods that many individuals include in

their Keto Diet repertoire:

๏ Natural, unprocessed meat. Preference is for high quality and

hormone free, and especially free-range and grass-fed.
๏ Seafood, such as salmon, mackerel, anchovies, and sardines,.
Wild caught and fatty fish is preferred.
๏ Organ meats such as liver
๏ Animal fats
๏ Cheese
๏ Eggs
๏ Nuts
๏ Olive oil
๏ Coconut oil
๏ Avocado oil
๏ Cream and butter
๏ Bell peppers, tomatoes (limited quantities), and cucumbers
๏ Cruciferous veggies
๏ Dark, leafy greens
๏ Other low-carb and high-fiber veggies
๏ Small portions of berries

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 What Not to Eat on Keto

Above all else, skip the carbs. This includes:

๏ Soda, sugar, chips, cereal, and crackers

๏ Potatoes, flour, pasta, bread, and starchy veggies
๏ Grains
๏ Beans
๏ Legumes
๏ Most fruits except berries

Even though they may not contain carbs, you’ll also want to avoid or
limit anything with processed ingredients or unhealthy fats. Eating
these foods would put you into the realm of “dirty Keto”.

Examples of foods to avoid are:

๏ Deli meat, bacon, sausage, and other processed meats

๏ Fake “meats”, such as soy- or plant-based products
๏ Inflammatory oils, such as seed oils
๏ Trans fats

Click here for a fairly complete list of what to eat and what not to eat
on Keto.

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 Chapter 8

The Keto
Flu

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 The Keto Flu
Here’s a common scenario: You stock your cupboards with Keto-
friendly goodies, you’re excited about your new diet, and you’re
going strong on the low-carb train for a few days when BAM! It hits
you. Instead of experiencing all the health benefits you keep hearing
about, you feel like garbage. Fatigued, mentally foggy, or even aches,
pains, and nausea. Are you coming down with the flu? Or is this a
sign that the Keto Diet isn’t a good fit for you?

It may be none of the above! You may be going through the “Keto
flu”, which is a common, but short lived, set of side effects that often
occur after restricting carbs in your diet.

The most common symptoms of the Keto flu are:

๏ Mood swings
๏ Stomach aches
๏ Food cravings
๏ Brain fog
๏ Nausea
๏ Physical fatigue
๏ Dizziness
๏ Bad breath
๏ Insomnia

These symptoms don’t occur in everyone, but tend to be more

common in people who are doing Keto for the first time. On the other
hand, the Keto flu is fairly common, and doesn’t necessarily indicate
that the Keto Diet isn’t a good fit for you.
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 The Keto flu occurs for a couple of reasons.

First, your body is simply getting used to using ketones for fuel
instead of glucose. As your body adjusts, you can temporarily
experience low blood sugar, which can cause many of the symptoms
described above.

Second, going into ketosis can leave your body low on electrolytes.
Electrolytes are excreted when carbs are restricted. This is because
carb restriction leads to lower insulin levels. Lower levels of insulin
result in less water reabsorbed by your kidneys, leading to more
water excretion, which in turn leads to more electrolyte excretion.
This can also cause many of the above flu-like symptoms.

Success tip: If you do experience the Keto flu, practice self care
and take it easy until it passes.

There are a few ways to combat symptoms of the Keto flu. Here are
the best approaches you can take to minimize,or even prevent, these
flu-like symptoms altogether.

๏ Stay hydrated. Drink plenty of water.

๏ Consume adequate amounts of green leafy vegetables, such as
kale, spinach, and collard greens, to help maintain proper
electrolyte levels
๏ Add pink Himalayan sea salt to your food and water to replenish
sodium levels. Sodium is the mineral excreted in the highest
quantities when carbohydrates are restricted.
๏ Eat plenty of fiber-rich vegetables to prevent digestive issues
๏ Exercise daily

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 ๏ Consider supplementing with B vitamins
๏ Make sure you are also consuming enough healthy fats when
you first go Keto. More often than not, people will eat much less
fat than they think they’re supposed to when adopting the
Ketogenic Diet. Track everything you eat in Carb Manager to
ensure you're getting enough healthy fat!

Click here to read more about the Keto flu and methods for dealing
with specific symptoms.

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 Chapter 9

Keto Tips

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 Keto Tips
The Keto Diet is a powerful tool for losing weight and improving
health. But for many people, particularly those in Western countries, it
can involve a radical shift in the way that they view nutrition and what
constitutes a “healthy diet”. And as a result, there can be a bit of a
learning curve as you get up to speed with your new Ketogenic
lifestyle. To make the transition easier, we’ve put together this list of
Keto tips to help you overcome common hurdles and give you
practical strategies for success.

#1 - Keep it simple and strict, at least at first. No “dirty Keto”. No “lazy

Keto”.

#2 - Drink lots of water. Carb Manager’s water tracking feature is

ideal for this.

#3 - Reduce stress

#4 - Track what you eat. Use Carb Manager for easy tracking.

#5 - Watch out for hidden carbs

#6 - Exercise

#7 - Try moderate intermittent fasting

#8 - Try mindful eating

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 #9 - Always get enough fat. Try fat bombs and “shots” (shot glasses)
of healthy fats

#10 - Improve gut health with probiotics and fermented foods

#11 - Test ketone levels

#12 - Unless you are sodium sensitive, consider increasing salt intake
or take an electrolyte supplement

#13 - Prioritize sleep

#14 - Plan meals. Carb Manager Premium comes with a Keto meal
planner.

#15 - Eat lots of veggies

#16 - Get your 5% carb macros from veggies and berries

#17 - Invest in a food scale

#18 - Give away or throw away carby foods

#19 - Plan ahead for eating out

#20 - If it makes sense for your budget, invest in Carb Manager

Premium 😄

46
 9 Tips for Dining Out on Keto

Sticking to your macros while dining out may seem like a daunting
task. Free breadsticks, sugary cocktails, every other dish served with
a side of fries… what’s a Keto dieter to do? The good news is that you
don’t have to cancel date nights with your partner or skip out on
happy hour with your co-workers. With a bit of planning and
creativity, dining out on Keto is totally doable!

With that in mind, here are 9 tips to help “keep it Keto” when eating
away from home:

Plan ahead: If you’re in a major city, Google some Keto-friendly

restaurants. Even in smaller cities, a lot of restaurants now have low-
carb and Keto-friendly menu items. It can also be useful to save up
your 5% daily carb macros allotment for your restaurant meal!

Think protein and veggies: You can’t go wrong with a protein for
your main course, and a Keto-friendly veggie on the side. Steak and
asparagus? Salmon and broccoli? Even pasta themed restaurants can
typically accommodate this type of meal.

Watch for hidden carbs: Keep the nutritional guide within reach.
Restaurant food is loaded with hidden sugar and carbs, especially
fried food.

Add a side of healthy fat: Try to add an avocado, egg, or other

healthy fat.

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 Be careful with sauces and condiments: Always check the
ingredients. Ketchup is usually spiked with sugar. Mustard and hot
sauce are typically okay, but it’s better to be safe than sorry!and they
probably get these questions all the time. They’re there to help!

Keep it simple with beverages: For non-alcoholic beverages, pick

water, unsweetened tea, or black coffee. If you want alcohol, reach
for the gin, dry red wine, dry martini, vodka, brandy, or whiskey with
no mixers.

In a pinch, make a meal of sides: If you can’t find Keto options, try
loading up on veggies with olive oil or butter on top.

Ask questions: Feel free to ask the waitress or waiter questions

about ingredients or Keto options. Keto is mainstream these days,
and they probably get these questions all the time. They’re there to
help!

Think creatively for dessert: If you left room for dessert, ask for
berries and heavy cream or dark chocolate.

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 Chapter 10

Eating
Keto on a
Budget

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 Eating Keto on a
Budget
The Keto Diet is for everyone. While grass fed, organic, wild caught,
local options are the healthful ideal, they’re not a requirement to
improve your health and your life on Keto. On top of that, Keto
doesn’t require any expensive supplements or pre-packaged foods.
You can eat as extravagantly or simply as you like on Keto.

If you’re on a budget, save money by cooking your own meals with

simple ingredients. For example, low carb philly cheesesteak skillet,
Keto chicken and cauliflower cheese bake, and Keto bacon wrapped
chicken thighs with cheddar sauce are all delicious, easy options.

Quality, Keto-friendly veggies covered in oil are relatively

inexpensive. For protein, it’s okay to buy cheaper types and cuts of
meat. Choose chicken over beef or fish, as it tends to be more
affordable per pound. A slow cooker will come in handy for stewing
meats, which will save you time and money. Organ meats are also
ideal: they’re inexpensive while being full of fats and nutrients!

Shop at Trader Joe’s or Costco if they exist in your area. Stock up at

your local grocer when there are sales. If your area has a meat or
dairy share, consider joining one.

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 You can also save time and money by planning ahead and doing
meal prep in advance. The meal planning features in the Carb
Manager app are there to help you! You can plan an entire week’s
worth of meals, generate a shopping list with only the exact items
that you need for those meals, and queue up those meals to be
added to your daily log with just a couple of taps.

Set aside time on a Sunday to prep meals for the week, and avoid
the temptation of eating out later on.

Finally, buy products when they’re in season (and more affordable)

whenever possible, versus expensive, out-of-season items imported
from far away. You can optionally can or dry seasonal produce to
have it available throughout the year.

51
 Chapter 11

Recommended
Supplements

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 Recommended
Supplements
The Ketogenic Diet is simple and never requires pre-packaged foods
or supplements. It’s a better dietary practice to get all of your
nutrients from whole food sources rather than relying on
supplements to fill in the gaps and make up for poor food choices.

That being said, there are a few supplements that may make your
Keto journey easier, helping you to stick to it and get better results.
As always, check with you doctor before starting a new supplement,
particularly if you have a medical condition.

MCT Oil: MCT is short for “medium-chain triglycerides”. This is a type

of fat that is broken down by your liver and which enters your
bloodstream to be used as energy by your brain and muscles almost
immediately after consumption. Supplementing with MCT oil will help
you to hit your fat macros and increase your ketone levels, as well as
to provide a quick, non-stimulant source of energy on-demand.

Electrolyte Supplements: When you dramatically reduce carb intake,

such as when on a Ketogenic Diet, your body begins to flush out
essential vitamins and minerals. If you don’t replenish these
electrolytes, you may be more likely to fall victim to the dreaded
"Keto flu". While these minerals can be easily consumed from green
leafy vegetables and other whole food sources, using an electrolyte
supplement is a great way to ensure adequate micronutrient levels.

53
 Fish Oil: Research suggests that omega-3 acids DHA and EPA
provide significant health benefits. Fish oil is also extremely
beneficial for people on a Keto Diet, as it helps to maintain an optimal
omega-3 to omega-6 ratio. Too much omega-6 without omega-3
increases inflammation and can be harmful to your health.

Exogenous Ketones: These are among the most popular

supplements in the Ketogenic community. And not just because they
have “ketones” right in their name! Exogenous ketones are
essentially “ketones in a bottle”. They can raise your ketone level
almost immediately upon consumption, even if you recently ate
carbs. Studies suggest that exogenous ketone supplementation can
regulate hunger levels, improve athletic performance, reduce the
severity of the “Keto flu”, and speed up muscle recovery.

Greens Supplement: While it’s important to eat your veggies, some

people beginning their Keto journey don’t eat enough leafy greens to
maintain optimal micronutrient levels. While it’s better to increase
your intake of healthy leafy greens, a greens supplement can help to
fill in the gap while you get used to eating on a Ketogenic Diet.

54
 Chapter 10

Wrapping
Up

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55
 Wrapping Up
The Keto Diet can provide tremendous weight loss and health
benefits. It’s so much more than a “fad diet”. Keto and low carb, high
fat in general is one of the oldest and most widely studied nutritional
protocols for a reason: it works.

While Keto can be dead simple once you’re used to it, there can be a
bit of a learning curve when you’re first starting out. And it’s important
to follow the diet properly in order to get the best results. Taking the
time to understand exactly what Keto is, the science behind it, and
why it works is an investment in your eventual success.

If you’ve made it through this “Ultimate Guide”, then you should be

armed with all of the knowledge necessary to become one of those
“Keto Diet success stories” that you’ve probably seen in the media.

What’s next? To increase your chances of success on the Keto Diet,

download the Carb Manager app right now if you haven’t already.

Carb Manager is an all-in-one Keto resource with a built-in macros

tracker, Keto recipes, meal plans, an active community, and much
more.

Then, set a date to start your Keto Diet, and commit to it. We believe
in you!

56
 Thanks for
Reading

FO LLOW U S

www.carbmanager.com

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