Introduction: Ever wondered why so many New Year's resolutions fall by the wayside? 🤔 It's not due to a lack of determination, ambitious goals, or the decision to throw in the towel—it often boils down to having the wrong system in place.

Picture this scenario: You're aspiring to become a better dancer, but your entire plan revolves around marathon running. 🕺🏽🏃🏻 It's a mismatch, a recipe for frustration, and you might end up...


The Keto Pro’s number one tip to break a fast! Ideally for any fast of 24hrs or more! (Or even when you want to eat clean )

This is the best way to start eating after a fast. Day 1 have 2-3 cups of the broth from soup then dinner have 1-2 cups of soup. Next day haha 1-2 cups of brother when hungry then 1 cup of soups for lunch, optional broth in afternoon and dinner have 1-2 cups of soup

(my recommendation to break the fast is to...


  • Certainly! Here's a simple low-carb mashed "potato" recipe using rutabaga:


    - 2 medium-sized rutabagas, peeled and cubed

    - 2 cloves garlic, minced

    - 2 tablespoons butter or olive oil

    - Salt and pepper to taste

    - Optional: Fresh herbs (such as chives or parsley) for garnish


    1. Peel the rutabagas and cut them into small cubes.

    2. Boil the rutabaga cubes in a...

PNG image 2.png

In the world of health and fitness, the question of how much protein one should consume has been a perpetual puzzle. Amidst the chaos of counting macros and deciphering dietary trends, protein stands out as a cornerstone for long-term success. But the real conundrum lies in determining the optimal amount and quality of protein intake.

PNG image 7.png

What's the best plan for weight loss?" There are numerous options available, and while most people assume I'm biased towards the Keto Diet, the truth is that it's not suitable for everyone. What I like about the keto diet is its potential to aid in healing the body as you begin your weight loss journey. If you are metabolically unhealthy, the keto diet is probably your best starting point. It can help improve your energy, brain health, and,...

Weight Loss.png

Hitting a plateau on your fitness journey can be frustrating and demotivating. Whether you're striving for weight loss, muscle gain, or improved overall health, plateaus can seem like insurmountable barriers. Fortunately, with the right strategies and a little determination, you can break through these plateaus and continue progressing toward your goals. In this blog, we'll explore five effective tips to help you push past plateaus: counting...

PNG image.png

When embarking on a journey towards a healthier lifestyle, counting calories can be an invaluable tool. It helps you gain insight into your eating habits and enables you to make informed choices about your diet. However, counting calories doesn't have to be a daily, lifelong chore. Instead, consider a more balanced and sustainable approach. In this blog post, we will explore a method that involves intensive calorie counting for the first week...


In the world of health and wellness, the ketogenic diet has gained significant attention for its potential to unlock remarkable benefits, from weight management to improved cognitive function. Pruvit, a pioneering company in the wellness industry, has harnessed the power of ketones with their revolutionary product, Keto OS NAT. In this blog, we'll explore the incredible benefits of ketones, dive into the science behind Pruvit's Keto OS NAT,...


It was a time in my life when I felt tired, moody, and constantly uncomfortable in my own skin. Motherhood had taken a toll on my health, and I struggled to find balance in my daily life. Little did I know that a life-changing wake-up call was waiting just around the corner. The moment that transformed everything was when the doctor warned me about my son's future if I didn't take control of my health. That was the turning point that set me...


I believe people should be free from the diet culture and the focus of losing weight. With the right products, programs and coaching we empower people to gain the body and life they desire. In the quest for better health and optimal well-being, many individuals have turned to the a low-carb healthy food plan that offers a wide array of benefits. Among the various strategies to enhance the effectiveness of the ketones in their life, the...

Screen Shot 2023-07-05 at 2.29.41 PM.png

In the realm of ketogenic diets and functional fat blends, one product has been making waves: Keto Kreme by Pruvit. Designed to enhance the state of ketosis, Keto Kreme is a popular choice for those seeking to optimize fat loss and experience the benefits of a ketogenic lifestyle. This unique blend, often used in fat coffee recipes, combines powerful ingredients to support ketosis, overall well-being, and the indulgence of a creamy,...

keto foods

Recently, the keto diet has become increasingly popular due to its weight loss benefits, but what many people don’t know is that ketones can provide a host of health benefits as well. At The Keto Pro, our mission is to help people understand the value of a having ketones in your life and how it can improve their overall health. That’s why we’ve created this blog post to explain why drinking...

keto foods

The Keto diet is a popular low-carb, high-fat diet that has taken the world by storm. It's not just a fad diet; it's a lifestyle change that has helped many people achieve their weight loss goals and improve their overall health. The Keto Pro is a brand that aims to educate people about the keto diet and help them make sustainable life changes. In this blog post, we'll discuss some of our...


Introduction: In today's health-conscious world, many individuals have embraced the ketogenic diet for its potential benefits, including weight loss, improved energy levels, and better overall health. However, adhering to a strict ketogenic diet can be challenging for some, leading them to explore alternative options such as drinkable ketones. In this blog post, I will share my personal experience with the ketogenic diet, why I transitioned...

man chopping vegetables

When you’re on the keto diet, it can be challenging to think of new and exciting meals to make at home. However, with a little planning, preparation, and inspiration from The Keto Pro, making keto meals can be a breeze. Today we’ll share some delicious keto recipes that are easy to make at home! At The Keto Pro, we’re dedicated to helping you stay on track with your keto lifestyle....

notebook reading "keto diet" with a fork and measuring tape over it

Are you new to the keto diet but are eager to see results? The Keto Pro is here to help! Our team has put together this guide to the keto diet for beginners to help you learn the basics and get started. We offer keto coaching services to make your journey as smooth as possible, so...

keto friendly chicken dinner

The keto diet is a high-fat, low-carb eating plan that can help you lose weight, increase energy, and improve overall health. However, sticking with the keto diet for beginners can be tough. At The Keto Pro, we want to help you get the most out of your keto diet, that’s why we’re here with a few tips to help you stay on track!

My project copy 2-1s.png

The Ketone Opportunity:

In today's world, there are countless opportunities available to us. From business ventures to personal growth, there are always new paths to explore. However, often, we hear about something new, and without giving it a second thought, we say no. We don't ask questions, we don't dig deeper, and we don't investigate. The same thing happens when people hear about ketones and the opportunity...

My project copy 2-1.png

Testosterone is a hormone that plays a crucial role in the development of male physical characteristics such as muscle mass, bone density, and sex drive. However, the levels of this hormone have been declining rapidly over the past few decades, and this has become a cause of concern for men of all ages. In this article, we will discuss some of the ways in which men can increase their testosterone levels naturally.

First and foremost, it...


If you're on a keto diet but still have a hankering for something sweet, this Low Carb Toasted Coconut Cheesecake recipe is a must-try! Trust me, even if you're a carbivore, you won't be able to tell that it's a keto dessert.

Cheesecake is one of those desserts that seems to taste just as good on a low-carb diet as it does on a regular one. And, in my opinion, a good cheesecake doesn't need to be overly sweet. Instead, it should have a...


Are you looking for a simple and effective way to promote longevity and improve your overall health? Look no further than ketone supplementation. The use of ketones as a dietary supplement has gained popularity in recent years, thanks to the growing body of research demonstrating their health benefits.

Ketones are molecules produced by the liver when the body...


Welcome to my recipe blog! Today, we will be making Keto Nashville Hot Chicken Thighs. This dish is spicy, flavorful, and easy to make. It is perfect for those who love a good kick in their chicken.

Let's start by making the Keto Hot Sauce. For this, we will need 1 stick of salted butter, 1 cup of your favorite hot sauce, 3 tbsp of low carb sweetener, 1 tbsp of cayenne pepper, and 1 tbsp of smoked paprika. In a small saucepan, whisk all...

My project copy 2-1.png

In recent years, Bitcoin and drinkable ketones have emerged as two groundbreaking technologies with the potential to transform the world as we know it. While Bitcoin is revolutionizing the world of finance, drinkable ketones are transforming the way we approach nutrition and health. Both of these technologies represent significant business opportunities, and it's important to explore both to understand their potential impact on the...

My project copy 2-1.png

If you're following a ketogenic or low carb diet, finding delicious and easy-to-make keto recipes can be challenging. Fortunately, this buffalo chicken taquitos recipe is the perfect solution! These taquitos are not only easy and cheesy, but they're also keto-friendly with only 8 grams of carbs per serving. Plus, you can customize the flavor to make them your own.

To make the taquitos, you'll need a few...

M37174 - The Keto Pro - 4 Benefits Of Hiring A Keto Coach featured img.jpg

Are you considering a keto lifestyle? If so, hiring a Keto Pro coach may be the ideal solution for you. From helping you personalize your keto diet to knowledgeable keto coaches with a comprehensive understanding of ketogenic diets and ketones, The Keto Pro can help you reach your health goals....


Low Carb Keto Chicken Crust Pizza Recipe

If you're looking for a delicious low carb dinner option, look no further than this keto chicken crust pizza recipe. With just four simple ingredients, you can create a flavorful pizza that's loaded with protein and low in carbs. Not only is it a healthier alternative to traditional pizza, but it's also incredibly easy to make.

After trying this chicken crust pizza recipe,...

My project-1 (11).png

As our lives become busier and more hectic, we often find ourselves in need of that extra kick to get us through the day. Whether it's to increase our productivity at work or to push through a grueling workout, we all want something that will give us the energy and focus we need to accomplish our goals. That's where Keto/Kick comes in, the best nootropic supplement on the...

Screen Shot 2023-02-23 at 5.22.15 PM.png

Are you stuck in a weight loss plateau, despite sticking to your diet and exercise routine? Are you frustrated that you’re not seeing any results, despite your hard work? You’re not alone. Many people experience plateaus in their weight loss journey. But what causes these plateaus, and how can you break through them?

First, it’s important to understand that weight loss is not just about calories in versus calories out. While this...

Screen Shot 2023-01-06 at 1.14.16 PM.png

So, you may be wondering why I am such a huge advocate for staying in ketosis and why I believe it's so important for our long-term health. To understand my perspective, let me give you a little background about my own journey.

I am 46 years old now, and I've been in ketosis for the majority of my adult life. I am not a spring chicken anymore, but with age comes wisdom and experience, and I have plenty to share with you about the...

Screen Shot 2023-01-24 at 9.55.28 PM.png

Today I want to talk to you about one of my favorite products: Keto OS Pro (Funny, they stole my name... im just kidding) This product is a ketone protein supplement that is infused with protein and medium chain fatty acids. It's also dairy-free, which I love.

One of the reasons I love this product is that it's low in calories, which is...

Screen Shot 2023-01-06 at 1.14.16 PM.png

In my early twenties, I faced a major health crisis that turned my world upside down. As a former college athlete, I was used to taking care of my body and being in good shape. But when I was diagnosed with an autoimmune disorder, everything changed. I lost the use of my leg and wasn't sure if I would be able to walk by the time I turned 30. I hadn't started a family yet and felt hopeless about my future. I was in such bad shape that I...

keto food

At The Keto Pro, we offer drinks that help people’s bodies enter ketosis. Not only are we leading educators on keto, but we also can sell small coaching packages! We care about our customers’ health and fitness, and if you’re looking for fast results, you have come to the right place! At The Keto Pro, we are proud to have formed lasting relationships with our clients, and if you are interested...


Getting creative with your keto recipes doesn’t have to be difficult. This delicious blackened salmon with avocado salsa is a simple yet flavorful dish that will take you on a culinary journey.


Start your day off right with a delicious keto breakfast chaffle! Packed with plenty of protein and healthy fats, this savory and flavorful dish is an ideal way to start your day. Not only that, but it's also low in carbs, making it the perfect choice for those following a ketogenic diet

Screen Shot 2022-12-07 at 3.32.54 PM.png

I love helping people but when it’s your family it’s something special. As you know the people that are closest to you are often the hardest to help. My sister was a former heavy drug user and spent time in prison with what it seems there was little hope to save her. When she started Pruvit she was bitter, angry, obese and truly a person to avoid. This is a story about how a keto powder had the power to help her transform.



Ketogenic diets have exploded in popularity over the past few years. Also known as a keto diet, your body uses ketone bodies and fatty acids for energy, instead of glucose. When you elevate your ketone levels and burn those fatty acids, you are in the process of ketosis. If you are interested in going keto, The Keto Pro can help!



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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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...


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?...


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 patterns 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 not...


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...


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...


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...


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...


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...


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,...


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...


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...


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...


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...


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...


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...


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.

Although brain...


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...


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...


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

These Greek Lamb Burgers are so tasty! The juicy lamb patties are packed with lots of fresh herbs and garlic...


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...


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....


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.

I’m very...


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...


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...


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...


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...


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...


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...


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...


Checkout the benefits of collagen...

  1. Improved Skin Health: Collagen promotes skin hydration, reduces wrinkles, and enhances elasticity.
  2. Joint Health: Collagen supports joint integrity, reduces pain, and improves mobility.
  3. Hair and Nail Strength: Collagen enhances hair thickness and nail strength.
  4. Bone Health: Collagen improves bone density and reduces the risk of fractures.
  5. Gut Health: Collagen...
87df23_ba1e8d6b824d4e8a869c9fe3791e1d4b_mv2 (1).jpg

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...

KETO MAC & CHEESE! No pasta, no sacrificing flavor!.jpg

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!



Butter, for baking dish

2 medium heads...


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!


These keto Christmas cookies are very easy to make. But there are a few tips for making sure they turn...

Crustless Low Carb Pumpkin Pie.jpg

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...

7 Benefits of The Keto Diet_.jpg

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...


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...


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!


The Perfect Keto Mock Mashed Potatoes with Cremini Mushroom Gravy.jpg

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...

What is Keto.jpg

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...

The Benefits of the Keto Diet you might want to know before you Start_.jpg

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...

Sexy Keto Chocolate Chip Cookie Bars.jpg

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...


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,...


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!


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


1 (15-oz.) can pumpkin puree 1 c. heavy cream 1/2 c. packed...


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...


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...


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,...


  1. 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...


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...