If you're looking to improve your health, lose weight, or just feel better overall, you may want to consider a ketogenic diet. A keto diet is a low-carbohydrate, high-fat diet that can help you achieve ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of carbohydrates. There are many benefits of following a ketogenic diet, and in this blog post, The Keto Pro...more
This has been a contentious issue for a long time, and after working with the best researchers and athletes for many years, they have become strong advocates of weight training as one of the finest types of exercise.
Even though I enjoy weight lifting, I get pleasure from hearing them speak about it in that manner, but also after 20+ years of working with many amazing people as I became known as The Keto Pro, I've found out that its...more
If you're not losing weight on keto, don't despair! There are a few possible reasons why this might be happening, and fortunately, there are also a few things you can do to fix it.
First of all, it's important to understand that fat loss is not always linear. That is, you may not lose weight every single day, or even every week. Some days or weeks you may even gain a little bit of weight.
“Why am I not losing weight on keto?” many...more
Happy Independence Day weekend!
It's time for you to have freedom in your health, could you imagine living your life without worrying about your weight or healthy and just be free.
I would love to personally invite you to our next keto challenge for July! This is the biggest challenge so far and the results from the previous challenges have truly been amazing.
The biggest mistake people make on keto or any health plan is something that might surprise you, a lot of times people say 90% diet and 10% exercise, or a concept along those lines, and its something I said the greater part of my coaching career, only to realize we were wrong the whole time. It's probably 20% diet, 10% exercise, and about 70% how our mindset drives our behavior, and that is the key.
If you are focused on the loss part...more
Are you thinking about trying a keto diet? This high-fat, low-carbohydrate way of eating has become increasingly popular in recent years, and for good reason.
But is keto right for you? This is an interesting concept because when people think of keto they think of it's as this extreme diet that people do for a short period to lose a lot of weight. They think of never eating carbs and sugars ever again. You could also think of the dread...more
Being a coach for over 20 years I've learned that there is a few times a year where people get committed to their fat loss and health journey, one being new years resolutions and the next it's summertime.
Summer is just around the corner, and that means it's time to start thinking about getting into shape. Many people associate summer with beaches, barbecues, and pool parties, and they want to look their best for these events. If you're...more
So if you have gotten to know me you probably know I'm big on brain health and as I was becoming The Keto Pro I went on a search to find my health back, as a former recon marine and former athlete I've gotten hit on the head several times, getting really sick in my 20's and to be honest my brain function went down.
So I'll do anything to get it back in shape. Once you've lost it 1) You will do anything to get it back and 2) You'll do...more
Over the last 7 years I have seen thousands of lives change for the better. Each day I get on calls with people wanting their life looking for answers that keto can solve. The biggest thing I've learnt is that it's not about the ketones, it's about the people. The people that want to feel better, the people that want to live better.
But If i'm speaking from my heart, I do have to tell you that helping my family be better has no more...more
If you are busy, you know how challenging getting in a good workout in your day can be. You also know that you need to be consistent with your workouts to see results.
The good news is, that you can get a great workout at home without having to spend hours at the gym.
All you need is some space to move around, and a few basic exercises that target the major muscle groups. So you don't need much time or equipment. Just so you...more
In today's fast-paced society, it's more important than ever to have a sharp and focused mind. Fortunately, there are a few hacks you can use to help increase brain performance. In this blog post, we will discuss three of them. Keep reading for tips on how to improve your brainpower!
Tip 1: Caffeine will fire up that brain of yours
Caffeine is a well-known stimulant that can help increase focus and energy. It's no wonder that so...more
If you are on the keto diet, then you know that protein is a key component of the diet. Protein helps to keep you feeling full and satisfied, and it also provides many essential nutrients. In this blog post, we will discuss the best proteins to eat on a keto diet, as well as how much protein you should eat if you are a man or a woman. We will also provide some tips for incorporating more protein into your diet.
When it comes to the...more
People tie so much of who they are into what that scale says. They think that number defines them, and it impacts how they feel. You will stress out before you step on the scale about what the weight will be. Then you step on the scale and see what it says. It never says you lost enough, and if it goes up that’s even more stressful. After you get off the scale you are thinking about what that scale says all day. Like that number defines who...more
The first step is to cut out all the sugar and carbs from your diet. This means no more candy, cookies, cake, bread, pasta, rice, cereal, or any other food that contains sugar or carbs. Instead, you'll be eating lots of healthy fats, proteins, and vegetables.
Next, you'll want to start drinking ketones. Ketones are a type of fuel that your body can use for energy, and they're what's going to help you with energy, focus, and burning fat...more
Keto OS Pro: For people over 40 years old, stay healthy and strong into your golden years
We all experience the effects of aging, but that does not mean we are powerless to stop it.
If you are over 40, it’s time to start thinking about how you can preserve your muscle mass and stay healthy. I have found the perfect solution with a new ketogenic protein powder, Keto OS PRO. This powerful ketone drink not only helps preserve muscle...more
KETO OS PRO + MCT is a ketones drink packed with MCTs, which help combat the aging process, boost energy, and improve digestion. This Ketogenic protein powder helps initiate muscle growth and prevents muscle breakdown–providing high-quality fuel–perfect for advanced post-workout muscle repair and recovery. It’s perfect for anyone who wants to lose weight or maintain their current weight while building lean muscle mass.
How does Keto OS...more
We now have a plethora of methods for determining how deep into ketosis we are but do we really need the
m? Is peeing on a stick reliable when it comes to measuring your ketone levels? Well, generally, measuring your ketone levels using different techniques is such a bad idea. I am going to explain these things to you in this article.
In reality, measuring a lot of things in your keto diet will not give you long-term results. It...more
What is the truth about fat? If you do the keto diet, will you actually burn them? How exactly do you burn fat off your body? These questions are actually quite interesting. And for numerous people, these questions are indeed a cool thing to be answered.
A lot of people may not realize this, but in reality, you actually can breathe fat out, sweat it out, and moreover, you can pee it out! Is that possible? How does this all work?...more
Due to the popularity of the ketogenic diet and intermittent fasting on their own, it's no surprise that some individuals are combining the two. Because the two eating patter..0ns are so similar, we're wondering if it's better to mix them. But, does drinking ketones interrupt my fast? Let us discuss this topic in this blog post.
I think people get misled by the concept because basically, people are trying to follow rules that they do...more
If we allow it, one type of feedback in our weight loss journey may tear us apart. It may rip our self-esteem apart and shame us into making poor, unhealthy choices. It has the ability to control our days, alter our behavior, and, if we aren't cautious, determine who we feel we are. What one object has this much power over us? Yes, that is the scale.
It's no surprise that we've developed a dependence on the scale and our ability to keep...more
As a Keto coach with 20 years of experience, I will help you understand what the keto diet really is. We will also talk about how you can do keto and achieve ketosis in a very easy way.
Many people ask several questions about who can do keto. Hopefully, in this article, you will gain more knowledge about the keto diet.
What is the Keto Diet?
The ketogenic diet has been around for nearly 100 years as a prescribed plan to help...more
Given the popularity of the ketogenic diet and fasting on their own, there is no doubt that some people, especially those who are on the keto journey, are trying both of these together. The two eating patterns share their similarities, so many people ask, is combining them give more productive results?
Is it really important to fast? If yes, why should you implement this technique? Well, one of the simple ways that we’ve been teaching...more
Are you thinking of achieving your fitness and business goals this September? Well, here are a few tips on how you can crush them.
Remember to set your daily goals. Try to set little things that you know. You may have a big goal to lose 10 or 20 pounds. You may also have a goal of getting ripped or lean. Each day, try to have one thing or intention you are willing to do that you can’t go to bed before getting it done.
If you want...more
Keto is not just about losing weight; it is also about getting a clearer brain cognition, being mentally stable, achieving a positive attitude, and solving mood problems. Yes, going on a keto diet can give you so many benefits that will truly make your daily life enjoyable and worthwhile.
A Brief Background on What is Keto and Why You Should Do It
Keto normally involves significantly reducing the intake of carbs...more
Keto is the perfect type of diet for women who are going through major hormone changes and challenges or dealing with symptoms that are in connection with hormone fluctuations. But what are the things that they should remember while they are on a keto diet?
The majority of our audience is women. This is why the main topic of this article is all about women, ketones, and ketosis. Most of the questions I just got were about hormones,...more
A solid nutritional plan is key to getting into ketosis. Other than that, a solid hydration plan is also the key to enjoying the experience once you’re there.
Dehydration is one of the most common side effects of the keto diet. Many people overlook how much water you must be drinking when you're on a low-carb diet. Yes, this simply means people eating keto need to drink more water compared to other diets.
What You Need to Know...more
I understand the reasoning behind people saying these. But I want to be clear about this for just a second. I’ve been teaching ketogenic and low-carb lifestyles and helping people transform their lives. And there’s only a handful of true experts out there that fully understand ketosis.
Moreover, most people that are learning keto have been doing it literally for 6 months, 1 year, or 2 years. Some of them are already talking as if they...more
Why do ketones help improve sleeping quality? Why are we seeing this constantly happening? Well, actually, one of the main reasons we’re seeing it is the reason most people will be confused by it is that ketones give you energy. What does that mean?
Since you get past the initial hump, many people on the keto diet report sleeping much deeper than those who are not on a keto diet. Those who follow the ketogenic diet find they’re more...more
Do you agree that bacon and cheese make every food better? Well, for me, bacon and cheese make everything to die for. This couldn’t be more agreeable with this scrumptious recipe that you are about to read.
If you love air-frying brats like me, there’s no doubt that you will love this recipe. You definitely won’t be disappointed. I truly love incorporating bacon and cheese with brats as each of their tastes combines very...more
Vitamin D is very crucial to everyone’s body. It is responsible for numerous imperative processes such as building, maintaining and strengthening our bones.
Vitamin D deficiency is considered a crucial public health issue all over the world. It approximately affects 13% of the globe’s total population.
Vitamin D has quite a few necessary functions. It regulates calcium and phosphorus absorption and facilitates a normal and...more
Before we get to know what to expect on the first 10 days of drinking ketones, let us first talk about the phases of ketosis. There are also several questions that we’re going to discuss in this article such as:
Why do some people get good results+8 so fast?
Why is it not working as fast as you think it should be?
Well, I want to explain all that in phases so you...more
Going on a diet is hard as you get to make a lot of adjustments in your lifestyle, daily routine, food choices, and many more. Achieving a great body transformation can be truly hard to do especially if you’re lacking motivation and perseverance.
That’s why we are so thankful that we can now enhance, boost, and even speed up our keto diet results. How? That is by partnering our low-carb diet with drinking ketones.
Most people on the keto journey see ketones as a fat loss tool. Well, that can be true in so many ways because drinking ketones allows people to achieve a body transformation. But ketones are more than fat loss. In this article, we will talk about what ketones can really do.
The Main Reason for Drinking Ketones
The top reason why it’s highly important and beneficial to drink ketones is for performance. Once your body performs a...more
A lot of people on the keto journey ask, “Why am I not losing weight on keto? Why am I plateauing and can’t get away from it?”. Well, a lot of people don’t realize this - if you need to lose more than 20 pounds for more than 2 years, there’s a big chance that you’re metabolically inefficient. Meaning, your body doesn’t utilize energy very well and you don’t metabolize fat very efficiently.
What hinders your body from losing...more
It is summertime!!! And grill season is officially here! So I just want to share this Well seasoned Keto lamb sliders with feta cheese dressing recipe by By Kristin Berglund, RN of dietdoctor.com
These Greek Lamb Burgers are so tasty! The juicy lamb patties are packed with lots of fresh herbs and garlic...more
It’s not wrong to be highly strict with your keto diet. When on a diet, people tend to count macros and do various measurements. Well, a lot of people who are on the keto journey are doing these things, but would this be beneficial for your diet? Well, the truth is, it’s a bad idea.
Well, in reality, there is a...more
If you are repeating the same keto foods over and over again, there is no wonder that you might start to get bored. Especially if you have been eating the same old eggs and bacon for breakfast on your ketogenic diet.
Why not try this smoked salmon keto avocado plate?
These meals work great for meal prep as they can be eaten cold from the fridge. They also work great as a savory breakfast, a quick lunch, or an easy dinner....more
Elevating your Ketone Levels - The Key to a Successful Keto Diet
I’ve been teaching keto for almost 20 years. Yes, I’ve spent most of my adult life being in ketosis. I have watched and observed that most people did not succeed on their keto journey. They usually give up within 6 months or 1 year and they can’t go the distance. So it’s very inspiring to see so many people who still don’t give up on their ketogenic diet.
When you’re on your keto journey, you might ask, ‘is it safe to use sweaters while still following my keto diet plan?’. The answer is, yes, but you have to make the right and smart decisions when it comes to this.
Nowadays, the keto wave is starting to get popular among numerous people who want to live healthily and without guilt. Those people who became successful in their keto journey have persuaded their family, friends, and...more
When you started your keto diet, you’ve probably been blasted with a series of questions by your friends and family.
Some of them might have asked you whether it would be good for you to eat so much fat. Or they would ask if you are missing out on all of your old favorite foods. And while they are just asking these out of good intentions, you cannot change the fact that there are still a lot of misconceptions when we are talking about...more
Butter has made it into our cups of coffee as it claims to burn fats and benefit mental health. It might seem peculiar to add butter to your coffee. However, butter coffee is commonly consumed by people who are on a keto diet. It is a drink that consists of brewed coffee, unsalted butter, and MCTs (Medium-chain Triglycerides).
Are there any health benefits of drinking butter coffee? Will it be risky to regularly take this drink? Is it...more
Experiencing a plateau in every diet, including the ketogenic diet, is very common. Weight loss is not always something you can expect to continue in a persistent process. One day, you might lose 5 pounds, 7 pounds, or maybe 10 pounds within the first weeks of your keto diet. Your pants and other clothes get loose, that’s why you feel that your diet is taking off.
However, unexpectedly, you’re entering the keto plateau. This period is...more
When you’re on a ketogenic diet, you might wonder whether it’s advisable or not to eat nuts. Well, nuts are kind of in a grey area as there are types of nuts that are very high on carbs which make them a bad choice for your keto diet. However, some nuts contain fewer carbs. The question is, is eating nuts going to prevent you from achieving your ultimate goals? Probably.
20 years ago, we didn’t talk about this topic that much as it just...more
If we’re going to talk about vacation and holidays, there are two things that the majority of the people want, the first one is “body goals”, and the second one is, “delicious food”. How about you? Which do you prefer?
It’s easy to say that we all want to achieve a perfectly healthy body, but it could be a challenge if all we see everywhere are foods that are highly devouring. However, you can always maintain your ketogenic diet on...more
Are you interested in doing a keto diet? If yes, it’s very necessary to do a lot of research first on how to do it the right and healthy way. It is not that easy to change your eating habits and lifestyle, that’s why doing keto is a major decision you need to thoroughly think about first. Why? Because it’s one of the...more
Have you ever heard of people putting butter, collagen, MCT oil in their coffee? or the terms Fat Coffee or bullet coffee? These are add ons you can put in your coffee for more energy, mental clarity or to reduce hunger.
In the past few years, as an independent pruvit promoter, and as a keto coach with 20+ years of experience, I've had the opportunity to share to the world one of the coolest technologies that delivers all the benefits...more
The best part about this avocado chocolate mousse is that it tastes so decadent and so sinful that you completely forget you’re getting so many health benefits at the same time!!
- flesh of 2 ripe avocados (240g)
- 1/4 cup regular cocoa powder
- 1/4 cup sugar free melted chocolate chips
- 3-4 tbsp milk of choice
- 1/2 tsp pure vanilla extract
- 1/8 tsp salt sweetener of...
Where are my chili lovers at? Enjoy this low carb easy to make Chili recipe! only 4grms of Carbs per Bowl!
Where are my chili lovers at? You and your family will enjoy a warm bowl of chili while staying low carb since each bowl has 4 grams of Carbs!!!! 🤤🔥
4 pounds ground beef
1 yellow onion, diced
1 green bell pepper, diced
4 clove garlic, minced
28oz Can Fire Roasted...more
If you are doing Keto, you probably are missing having pasta and all the great flavors that come with it! So here I have the perfect solution so you can satisfy those cheesy pasta cravings without sacrificing flavor, but yet allowing you to stay deep in the state of ketosis, so you can keep burning fat!
FOR THE MAC & CHEESE
Butter, for baking dish
2 medium heads...more
Snowball Keto Christmas Cookies are sugar-free and delicious. They are soft, shortbread-like cookies made with healthy almond flour and sweetened with low-carb and calorie-free erythritol. Good thing you're only 20 minutes away from curing your sweet tooth!
TIPS FOR MAKING THESE ALMOND SNOWBALL COOKIES
These keto Christmas cookies are very easy to make. But there are a few tips for making sure they turn...more
The Fall season is uponus.Our thoughts will turn to piping hot soups, the smell of delicious roast turkey filling the kitchen, and pumpkin pie! If you worry that this tasty dessert will break your low-carb diet, we have the answer. Our crustless low-carb pumpkin pie provides all the taste, a lower carb count, and will feed a crowd for any fall holiday. It is delicious!
The ingredients you’ll need
You’ll only need...more
When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.
What exactly is a ketogenic diet?
The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state...more
This is an easy, amazing and delicious recipe for Low Carb “Apple Crisp” not using apples…That’s right. You make this with zucchini squash or yellow squash or a combination of both. When you add “apple pie spices” and lemon juice you can’t tell the difference.
Believe it or not, this easy, delicious Keto Apple Crisp is not made from apples. instead, it’s made from yellow or green squash or a combination of...more
I’m here to fulfill your dreams of keto apple pie! Yes, you might have thought that a low carb apple pie was impossible. But it’s not! Your day just got a little sweeter. 😉
This Keto Apple Pie recipe is a delicious way to have low carbs but still have pie. In fact we use a secret ingredient which to my surprise, and pleasantly at that, make it taste just like the real thing! So it’s apple pie without the apples!
It’s not truly thanksgiving without mashed potatoes and gravy right. Well this Ricotta Cauliflower Mash with Cremini Mushroom Gravy will be a part of your new KETOFIED thanksgiving menu for years to come. Low on carbs, packed with flavor!
How to cook Cauliflower Right
A trick I’ve picked up when cooking cauliflower is to leave the head of cauliflower in large pieces or even cook whole. I boiled my cauliflower but...more
Automatically Reduce Hunger, Burn Fat, Make Your Heart Healthier, and Naturally Control Food Cravings… While Your Body Does All Of The Work!
What Is The Ketogenic Diet?
The Ketogenic diet (keto) is an eating plan that features a very low intake of carbohydrates, which are macronutrients found in food. Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per...more
Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions.
So let's cut through the science, separate fact from...more
These keto no bake keto chocolate chip cookie bars A perfect healthy dessert recipe for the holidays!
1 cup almond flour 1/2 cup almond butter 1/4 cup ghee see note* 1/2 cup confectioners sugar-free sweetener 1/2 cup sugar-free chocolate chips OPTIONAL ADD-INS: 1 tsp pure vanilla extract 1/2 tsp ground cinnamon 1/4 tsp sea salt
Add the almond butter and ghee to...more
This one-pan 30-min dish is a creamy, delicious addition to your keto dish repertoire,
Share this recipe with a friend!
4 Boneless, Skinless Chicken Thighs or Breast 1 cup Half & Half or Heavy Cream
15g Minced Garlic
1 cup of Chicken Broth
4 tbsp of Butter
2–3 tbsp of Refined Coconut Oil (for frying)
100g Sliced Mushrooms
2 tbsp Grated Parmesan
Yes, please! This awesome keto breakfast pizza doesn’t take long to make but is packed with awesome flavors and ingredients!
1 of Keto Dough/Crusts (you can find them online) 1/2 cup diced no-sugar ham 1/2 cup shredded mozzarella cheese 4 large eggs
Preheat oven to 350˚F Make one of our Keto Dough/Crust Cover crust with cheese and ham chunks (other toppings,...more
When Thanksgiving rolls around we can't get roasted turkey and pumpkin pie off our minds. So let’s keep it low carb with this low carb pumpkin pie!
INGREDIENTS FOR THE CRUST
1 1/2 c. almond flour 3 tbsp. coconut flour 1/4 tsp. baking powder 1/4 tsp. kosher salt 4 tbsp. melted butter 1 large egg, beaten
FOR THE FILLING
1 (15-oz.) can pumpkin puree 1 c. heavy cream 1/2 c. packed...more
These Low Carb Big Mac Bites are a keto recipe for mini bunless burgers that make a great low carb appetizer or game day food that everyone will love!
1.5 pounds Ground beef ¼ cup Onion, finely diced 1 teaspoon Salt 4 slices American Cheese 16 slices Dill Pickle Lettuce SECRET SAUCE
1/2 cup Mayonnaise 4 tablespoon Dill pickle relish 2 tablespoon Yellow mustard 1 teaspoon White wine vinegar 1 teaspoon Paprika 1...more
I started hearing about going gluten free over 20 years ago. Once I stopped I felt so much better it helped me some much that I have been 99% gluten free for over seven years. I cheat a little when I travel to Europe. Most people are hearing more and more about gluten and are seeing Gluten Free signs in the grocery stores and don’t really know what it is. Knowing what gluten is is fairly simple avoiding it is a little more challenging. Gluten...more
Thanksgiving was meant for guilty pleasures! But you can still keep on track and stay in ketosis! Enjoy these Keto Peanut Butter Squares!
Cooking spray, for pan 1 1/2 c. smooth unsweetened peanut butter 1 1/4 c. coconut flour 1/4 c. keto friendly powdered sugar, such as swerve 1 tsp. pure vanilla extract Pinch kosher salt 2 c. keto friendly chocolate chips 2 tbsp. coconut oil 1 tbsp. Flaky sea salt,...more
- Always have water available.
I like to buy reusable water bottles and keep them in the fridge. Whenever I go to the gym, I grab a bottle. On my way out the door to work, I grab a bottle. Before a trip that will be 30 minutes or longer, I grab a bottle. When I watch a movie, I grab a bottle.
Whenever I am sitting watching TV or a movie, I will keep the bottle in my hand with the lid off. I take a...
- 1 bone-in whole turkey breast (5 to 7 lb), thawed if frozen
- 3 cloves garlic
- 1 jalapeño chile, cut in half, seeded
- 3 teaspoons chili powder
- 2 teaspoons salt
- 1/2 teaspoon pepper S
- 2 tablespoons olive oil
- 6 tablespoons gold tequila
- 6 tablespoons lime juice
- 1/4 cup chicken broth
- 1 lime, cut into wedges...
One of the most common question people ask me why their body stopped changing even thou they are doing their exercises. I always follow their question with a question of my own; I ask them what is exercise? I see that most people don’t understand the difference between activity and exercise.
I decided to look up the definitions of each word on the Internet and realized very quickly the distinction is not very clear. So, I’m going to...more
These keto no bake keto chocolate chip cookie bars A perfect healthy dessert recipe for the holidays!
- 1 cup almond flour
- 1/2 cup almond butter
- 1/4 cup ghee see note*
- 1/2 cup confectioners sugar-free sweetener
- 1/2 cup sugar-free chocolate chips
- 1 tsp pure vanilla extract
- 1/2 tsp ground...