Keto Diet Results: How Quickly Will I Lose Weight on Keto?
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Keto Diet Results: How Quickly Will I Lose Weight on Keto?

Learn everything you need to know to get the keto diet results you want with helpful tips and a handy weight loss calculator.

Keto Diet Results: How Quickly Will I Lose Weight on Keto?

Weight loss is one of the most common goals of the ketogenic diet. If you’re using keto to drop pounds, you’re probably wondering how quickly you can expect to see keto diet results.

Since everyone is different, it’s hard to get an exact answer, but this article will cover the average weight loss rate for most keto dieters, tips for successfully losing weight on keto, and how to avoid common weight loss mistakes.

Weight Loss on Keto: Everyone Is Different

Everyone’s body is different, which means the weight loss rate for each person is different too. Your individual keto diet results can vary depending on four main factors.

Your Health Situation

Are you overweight? What’s your energy level? Do you have thyroid problems? Do you have insulin resistance or other blood sugar issues? What is your metabolic state?

Your overall health determines how fast you lose weight. For instance, if you have any hormonal or metabolic issues, the process might be slower than expected. That’s OK.

Your Body Composition

How much body fat do you have to lose? What’s your muscle mass? What’s your BMI (body weight to height ratio)? If you have a lot of excess weight you’ll likely experience more and faster weight loss in the beginning.

Your Daily Habits

Your exercise and eating habits make or break your weight loss efforts. What does your keto meal plan look like? Are you eating clean keto foods like coconut oil, avocado, and MCT oil, or do you choose high-fat junk foods like processed meats? Are you watching out for hidden carbs? Are you exercising? The energy you spend on a daily basis and your way of eating impact how efficiently your body burns fat.

Your Individual Fat Adaptation Period

Your body needs time to become fat-adapted, and the time it takes to get there depends on your metabolism. For instance, if you’re coming off a standard American diet (SAD), and your adult body has never run on ketones before, your adaptation period might take a little longer. You’ll lose weight when your body is in a state of ketosis.

The key to keto diet results is consistency. That means eating keto-friendly foods including healthy fats, veggies, and quality meats. Treat the keto diet as what it is — not simply a diet plan, but a lifestyle and metabolic shift in your health.

Set Yourself Up for Weight Loss Success

Before you embark on your keto weight loss journey, it’s important to get the basics right.

Some people think shifting from the high-carb standard American diet into a paleo or low-carb diet is enough to enter ketosis. But this isn’t always the case. It’s important to make sure you’re running on ketones instead of carbs. Otherwise, you’re not going to burn fat or lose weight.

Figure Out Your Keto Macros

Use the keto calculator to get your personal keto macros. Having a nutritional target based on your body composition will make it a lot easier to enter and remain in ketosis (and lose weight). It might seem like a lot of work to track your macros, but once you get an idea of how many grams of carbs, proteins, and fats are in the foods you eat most often, it will start to become second nature.

Calculate Your Macros With the Keto Calculator

What unit of measurement do you prefer?

Your gender

Your age

Your height

Your weight

How active are you?

What is your weight goal?

Maintain your weight

Keep at 0%

Gain muscle

Enter 1 to 50%

Lose weight

Enter -1 to -50%

Hint
  • 5 to 10% is a small gain/loss
  • 10 to 20% is a moderate gain/loss
  • 20%+ is a large gain/loss

What is your body fat %

Men Women
2-5% 10-13% Essential Fat
6-14% 14-20% Athletes
14-17% 21-24% Fitness
18-24% 25-31% Acceptable
25%+ 32%+ Obesity

How much do you want to consume?

We’ve prefilled these consumption amounts for beginners to intermediate keto-ers for the best results. If you’re more advanced, adjust as needed.

Protein Ratio

Grams of protein per pound of lean body mass

Adequate protein should be eaten on a ketogenic diet. For most people, it is undesirable to lose muscle mass. Set this ratio at a minimum of .8g/lb of lean body mass. Increase the ratio based on your strength goals and exercise demands.

Net Carb Intake

It is highly recommended that on a ketogenic diet, you keep your carb intake to 5% or less of total calories. This works out to be an average of 30g net carbs a day.

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Give Your Body Time to Get Into Ketosis

Getting into ketosis usually takes anywhere between 2-7 days. It all depends on your specific body and metabolic state. Don’t rush this step if you want to avoid the keto flu or any other potential adverse effects. Women especially should allow time to get into ketosis to avoid over-stressing your system.

Test Your Ketones

Testing your ketone levels is the best way to track if you’re in ketosis or not, at least in the beginning. The most accurate tool is a blood ketone meter. If your levels remain above 0.5 mol/L, then you’re in nutritional ketosis. A less expensive option is to use urine test strips.

Eat a Clean Ketogenic Diet

The quality of your food matters, not just your macros. Sure, you can stay in ketosis by eating processed cheese singles and ham slices, but that’s not going to nourish you in the best way possible. Focus on quality keto foods like avocado oil, fresh leafy greens, wild fish, and grass-fed beef instead.

Move More

You’ll lose pounds faster if you increase your daily physical activity. Keep in mind you don’t have to go to the gym 6 times a week or jog every morning — just move more in your everyday life.

For instance, take a short 2-minute break from sitting in your chair every hour, take the stairs instead of the elevator, walk during your errands if possible, get a standing desk, or take phone calls standing up and pacing around. These small calorie-burning movements add up at the end of the day.

Average Weight Loss on the Keto Diet

As you know by now, not everyone loses weight at the same rate. But below is a general outline of what people typically lose when following the keto diet.

First Week: Fast Water Weight Loss (2-10 pounds)

In the first week of the keto diet, many people see a very quick drop in weight — anywhere from a few pounds to as much as 10. That’s because when you lower your carb intake, your body releases a lot of water weight (not fat).

Why does this happen?

Carbs need water to stay in your body. When your body doesn’t use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. Each gram of glycogen is stored with 2 to 3 grams of water[*].

When you first switch to keto, your body will burn all the glycogen reserves first before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated. That’s why the number on your scale changes so drastically in the first week of the keto diet.

While this isn’t fat loss, it’s a sign that your body is working its way into ketosis: fat-burning mode. This rapid water loss may also lead to dehydration and constipation, so drink more water than you normally would each day to keep things moving.

Short- and Medium-Term: Steadier Weight Loss (1-2 pounds per week)

After a week or two, weight loss will usually happen at a slower, more steady pace. This is also the time when you’re getting fat-adapted as your body switches from burning carbs to burning fat, which means you’ll actually be losing fat now.

A safe average loss is around one to two pounds (0.5-1 kg) per week.

Here’s what studies say about losing weight on the ketogenic diet:

  • One study found obese patients lost 13.6 kg (30 pounds) after 2 months on the keto diet, and over 88% of patients lost more than 10% of their initial weight by the end of the study. Lean mass was practically unaffected.[*] That’s 3.5 pounds of pure fat per week.
  • Another study found that obese patients weighing 101 kg dropped 10 kg (22 pounds) after 8 weeks. They lost an extra 2 kg (4.4 pounds) by week 16 and 3 more kg (6.6 pounds) by week 24. In total, they lost 15 kg (33 pounds) in 5.5 months.[*] That’s 1.3 pounds per week.
  • One study of volunteers with obesity and type 2 diabetes who weighed 108 kg dropped 11.1 kg (24.5 pounds) in 24 weeks.[*] That’s 1 pound per week.
  • A fourth study found 120 overweight hyperlipidemic patients lost 9.4 kg (20.7 pounds) of fat mass in 24 weeks. [*] That’s 0.8 pounds per week.
  • A meta-analysis that took data from 13 different studies found patients consistently lost more weight on the ketogenic than on a low-fat diet.[*]

Chart showing how to get into ketosis

Weight loss varies depending on how long you’re on the keto diet, how much weight you have to lose, and your health condition. People seem to lose the most fat during the first 2-3 months of the keto diet, although you can continue losing weight as long as you follow the diet.

Long-Term: Slower Weight Loss

As you get closer to your goal weight, weight loss slows down. As your weight decreases, your total daily caloric needs also decrease. So even if you continue on a deficit of calories to lose weight, it will now make a smaller difference.

You might have some weeks where it seems you haven’t lost anything, then you’ll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged. Just make sure you’re still in ketosis and give your body time to do its thing.

One study found that after one year on the keto diet, men and women between 30-69 years who weighed between 90-100 kg lost a total of 14 kg (30.8 pounds).[*]

However, most of that weight was lost in the early stages of keto. They:

  • Lost 7 kg (15 pounds) after 4 weeks
  • Lost another 5 kg (11 pounds) between weeks 4 and 12
  • Didn’t experience major changes from 12 weeks to 12 months (barely 1-2 kg)

This means the keto diet is effective for fast and sustained fat loss. You’ll see the biggest changes if you stick with it for a few months, and you won’t gain the weight back if you stick with it for the long-term.

Common Keto Weight Loss Pitfalls

If you feel like you’re going through a weight loss plateau after sticking with the keto diet for a few months, your habits or food choices could be hindering your progress. Below are common weight loss mistakes and what to do about them.

Mistake #1: Not Being In Ketosis

This one may seem obvious, but it’s common to exit ketosis without realizing it. This is why tracking your ketone levels is crucial. One of the biggest reasons people don’t see keto diet results is because they’re not in ketosis.

What to do:

  • Don’t stop tracking your ketones. An excellent way to keep your ketone levels up is by taking exogenous ketones. Just put a scoop in your favorite drink to get back into ketosis — it’s easy and delicious.
  • Decrease carb intake. Review what you’re eating daily and make sure you aren’t eating too many carbs.
  • Increase your fat intake. Make sure each meal and snack is heavy in healthy fat. Eating more fat can naturally reduce your carb and protein intake.

Mistake #2: Not Looking Out For Hidden Carbs

Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.

What to do:

  • Eliminate processed foods. These often contain a lot of sneaky carbs, even those branded as “healthy.” Stick to whole foods instead.
  • Cut out artificial sweeteners. These can raise insulin levels and affect ketosis. Plus, they contain a lot of junk you’re just better off avoiding. If you must use a sweetener, stick with stevia or these top keto sweeteners.
  • Beware of hidden carbs. This article can help you look for any hidden carbs in your diet.

Mistake #3: Not Checking How Your Body Reacts to Dairy

You don’t have to be lactose- or casein-intolerant to have a problem with dairy. It can impede weight loss even if you’re digesting it with ease. Some dairy — like yogurt and whey protein — may elevate insulin levels and kick you out of ketosis. Figure out which camp you’re in.

What to do:

  • Measure your ketone levels. Do this before and after consuming dairy to see how your body reacts.
  • Stick to high-quality dairy. Aim for organic or pastured dairy products such as those in this helpful guide.

Mistake #4: Eating Too Many Calories

Although it’s harder to overeat on a high-fat (and more filling) keto diet, it’s still possible to eat more calories than you need. If you don’t stay at a calorie deficit, you won’t lose weight.

What to do:

  • Track your calories. If you don’t see meaningful weight loss after several weeks, make sure you use the keto calculator.
  • Eat fewer nuts. Although some nuts are keto-friendly, they’re also high in calories and some contain more carbs than others. Coincidentally, they’re also easy to overeat, so measure your intake when snacking on nuts. Learn more about which nuts are best here.
  • Try intermittent fasting. Only eating within a certain period of time — which is the basis of intermittent fasting — can help you lose weight faster and reduce overeating. By fasting, you’ll find it a lot easier to stay in a calorie deficit.
  • Don’t go overboard. Make sure you aren’t eating too little. While a deficit is necessary, too little food can cause metabolic damage and do more harm than good.

Those who have yo-yo dieted a lot in the past might also need to give their bodies time to recover from damage. This might mean allowing your body to heal while focusing on healthy keto nutrition.

Don’t Discount Other Signs of Progress

When going keto, it’s important to focus on more than just weight loss — even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

Although losing weight is a good indicator of your progress, remember that it’s not all about the number on the scale. In fact, many keto dieters say they noticed differences in the mirror more than on the scale.

If you’re weight lifting at the same time, you might be replacing fat loss with muscle gain. This might not move the scale much, but it’ll show up on your body.

Keto Diet Results

The ketogenic diet can help you lose weight and improve your overall health, so stick with it and don’t be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure you’re staying in ketosis. Most of all, give your body time to respond to the great changes you’re making. Soon enough you’ll have the keto diet results you want.

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52 thoughts on “Keto Diet Results: How Quickly Will I Lose Weight on Keto?

  1. Hello, I am doing IF 16:8 & my eating window is in the evening. I’m confused as to what to eat during those 8 hours. I’ve been eating 1 meal & a snack. Is this enough? I’ve been doing Keto dieting for 6 months. Initially lost 5 #. (Realize it was water #) Now I weigh more than I ever have, as of today!! Drink loads of water, eat healthy fats, mod protein & limited carbs, non processed. Can you help? Thanks!!

    1. Are you tracking your calorie intake? Healthy fats also have higher calories and can put you at or over your bodies calorie requirement. Calculate the calories that you have been eating over the past while and then check how many calories you should actually be taking in. If you want to lose weight you have to be in calorie deficit regardless of whether you are in ketosis or not.

      1. For some women the intermittent fasting can cause hormonal imbalances greatly affecting Weightloss and if you’re not getting enough food you cOuld destroy your metabolism. I have more info on Facebook if you’re interested

    2. I have also been doing 16:8, but not everyday. If You eat too few calories for too long you may lower your basic metabolic rate which you don’t really want to do. I eat something around 10 or 11 in the morning such as 3 deviled eggs, then a decent size meal at about 12:30 and my last meal at about 6. This seems to work well for me. I also use my fitness pal( free app), which is awesome and tracks all your macro ratios. It is important to keep it as Keto as you can. 70%fat, 5%carb, and 25% protein. I found at first that I just wasn’t eating enough fat, and my protein levels were too high. I think most people run into that same trap at first. Good luck!

  2. How do you cut back your protein, cut out dairy, and increase fat intake all at once? Am I suppose to just eat oil?

    1. Tallon, these suggestions are meant to be taken one at a time. If you’ve hit a plateau or are struggling with weight loss, you can try to cut back on your protein. If that doesn’t provide results than maybe that wasn’t the culprit..now try cutting back on dairy, see what happens with that. It’s all about finding what works for you. If you cut out everything at once, you’ll never know which one was causing the issue. Hope that makes sense.

    2. Tallon I’m with you! Going through the first week of detox right now and am finding myself not eating much because I don’t want to eat the wrong things.. ugh.

    3. Weak and shaky on Keto, 2 weeks in
      10 pound weight loss , chicken broth works to relieve . But have to be careful of salt intake . I retain fluid, Dr gave script for dieuretic before I even started Keto . I have had the retention problem for a long time , when I took the dieuretic on a normal high carb diet ( I would drop 4 lbs ) but would make me really tired , afraid if I take it now on Keto I will pass out. Any idea what I should try other than the chicken broth

      1. I’m not sure if you’re still struggling with fluid intake…but I found a Vega brand sugar and carb free electrolyte mix that really helped replenish my electrolytes in those first couple weeks, and when I find I might not be getting anough micronutrients or water intake. Yellow peppers are also an amazing source of potassium.

        The retention and need for a diuretic in the past may have been from excessive carb/wheat/dairy intake… Something you may find resolves with a ketogenic diet. Decreasing iodized salt and increasing sea salt, especially himilayian pink salt might help you to maintain sodium levels without the fluid retention effects also. For example I always buy unsalted butter and add pink salt for the flavour/sodium component. It’s made a big difference for me (a fellow massive found retainer haha)

        I hope this helps 🙂

      2. Research a carnivorous diet and the health benefits. Thousands of people eating just meat and water now.

  3. Am 60 years old and I have knee problem, docs have told me to reduce weight by 14 kgs
    Am 74 kgs now
    My metabolism is really slow
    Someone has recommended me keto diet
    I don’t eat pork and beef
    What can my diet be like to reduce weight rapidly

    1. Chicken, avacado, cheese, eggs, broccoli, mayonnaise, turkey (ground turkey and turkey sausage are awesome), almonds in small amounts, P3 Packs, and loads more.

  4. So I have tried many things to loose weight and nothing worked, including this. This was a while ago. Then I decided I was not going to eat breakfast anymore, because in order to loose weight, you need to be a little bit hungry. So anyways, I have been doing intermittent fasting (eating at noon and dinner 6-8) and the first day was hard for me but I stuck to it with the help of some lemon water. The next 3 days became easier and easier. Today, I realized I was not at all hungry for dinner and was a little scared, because I didn’t want my metabolism to slow down (I’ve had problems in the past) so I googled up what this means. I saw that it was ketosis and was so excited. When I went to check the ketosis strips, it was actually working and I was so so happy. The fact that I was trying so hard with all of these fancy recipes and eating 3 meals a day frustrated me. I do not count my calories or anything else. I do some excercise for about 30 minutes everyday. For those who are struggling, please please please! Try intermittent fasting if the ketogenic diet isn’t working for you.

  5. I think this is true @Elena IF is the fat slayer😈
    Eating within a particular window is the key. It will help your body a lot.Though initially you may find it a little difficult but from the 3rd day upwards , you won’t be feeling hungry anymore.
    So keep at it and never give a damn!!! Good luck

  6. I’m been trying keto diet, with almost no carbohydrates whatsoever, for 2 weeks, I lost about 7lbs, and I also started to intermittent fasting 8/16, last night I had a rash líne along my waist, a line about 5 inch long, it itches very little, but it’s kind of uncomfortable, anyone knows what is this about?

  7. I have been Keto for 1 1/2 weeks, and started at 210, and am now at 194!
    I have consistently made coffee, and blended it with 1 tbsp grass fed butter, and 1 tbsp coconut oil (yum, like a latte!),
    then ate eggs, or eggs and bacon later in the morning, then bring my own lunch to work, from dinner the night before (most recipes make 4 servings).
    I have a fat bomb(look up recipes).
    when I get home, then make dinner later, for my wife and I.
    I don’t feel deprived at all.

  8. I have been on a low carb diet now for exactly 1 month. To date have lost 10 kgs. ( approx 20lbs) I eat 3 meals a day, typically eggs and avocado for b/f , stir fry with loads of veggies and some meat ( or none) for lunch and a salad , soup or another stir fry for dinner. Large portions so it fills me up and keeps me from snacking.
    Usually all under 1500cals/day plus walking 45 mins moderate pace.
    I only recently started keto e.i actually calculating fats , protein and carbs
    The high fat worries me a little but I’m going to stick to it for 2 weeks and see what happens. I need to lose a total of 35 kgs ( 70?lbs) I’m giving myself 1 year. Fingers crossed!

  9. I am surprised that some people are struggling to eat enough fat. Try pure cream, not thickened, instead of milk in your coffee, Macadamia nuts for a snack and bacon, pork belly or lamb chops and you will easily have enough

  10. lol so what exactly are you supposed to eat? Lard? You can’t have too much protein (so meat), you can’t have carbs “obvs” , and apparently you can’t have dairy.

    So are you left with drinking olive oil, and eating peanut butter?

  11. Today is day 6 for me, I eat simple, so it’s working great for me, I usually eat at noon and around six, I am enjoying it , later into lifestyle I’ll do recepies and explore more. I do drink water all day, have no cravings not hungry, all is good.

  12. Here’s encouragement…it’s not all about weight in the beginning. As you ween off of sugar (which is really poison to your body), your body has to start getting rebooted. I had a solid week or more of serious detox. I knew that getting the poison out of my body was going to be significant, and it was. Don’t be discouraged. It’s well worth it to truly rid your gut and body of cancer-causing poison, not to mention your ability to fight disease. The acid level will change. Your arthritis (joints) will improve. Stick with it and don’t give up. Your family is worth it!

  13. help iv done keto , tracking all i eat for 3 months lost 6 lbs can not get past this no cheats no Im 80 0/0 Fat 20 protine and 10 or less carbs. what can I do. Help me please

  14. sorry it should have said 70 fat and 20 protine and 10 carbs. I track everything. I test blood daily between 1.8 and 3.0 daily I have been as low as 1.6 2 or 3 times.
    I need to loss weight and feel great what do I do. 3 months 6 pound is not good. Im sticking to this a it is life .

  15. I’ve been trying this keto diet that my dr.and daughter recommended, it’s been close to a week. I’ve changed my food intake, no bad carbs that I know of, was a huge chip addict stopped all that with no cravings. I’m not seeing any results I’m getting discouraged and everything sounds so complicated watching this, measuring that, I don’t have a clue what I’m doing. just that I stopped bread,pasta,poratoes,rice all those kind of carbs.I’m drinking more water eating green vegetables and trying to increase my fat intake. I don’t feel motivated to exercise which probably doesn’t help and have 100-130 to lose. I need help I don’t understand or have the time create a lot of meals and measure my fat,protein and carb intake.

  16. my daughter got serious about this. Has one cheat meal a week and has lost 40 pounds its been 5 months. Im starting now

  17. I’ve been doing keto for a month now. Cheated on Sunday to hopefully reboot this diet because I’ve only lost 3lbs. I’ve been within my carbs and doing everything right. Somehow just not loosing weight. I’ve lost 50lbs before just eating healthier so I don’t understand why this isn’t working for me? If anyone has any advice it would be helpful, I’m trying to stick this out for my mom so she stays healthy but it suck not loosing. I’m 26 and 219lbs so I have plenty of fat to loose.

  18. I have been on this Keto diet 2weeks now,have lost almost 8lbs,am strictly following this diet,the food is great,I have the cookbook,I don’t feel starved,nor deprived,am hanging in there,because according to this cookbook,your body doesn’t start to be a fat burning machine until day 30,is this correct?however,my clothes are loose on me,so I feel I am in keytosis as we speak

  19. This website is helpful I gained ten pounds just by snacking. I on the Keto diet with 15 carbs a day I stopped all snacking, stopped staying up late because it screws up cortisol / hormones which causes weight gain so I started going to bed at 9:30 on the dot. I typically eat one meal a day a green salad with either, chicken or prawns and simple homemade dressing . Sometimes I do a big glass of a low carb, a chocolate mocha protein drink with a nut milk and ice blended this does the trick. I never eat after 4:00. I have coffee with a little butter and drink lots of water I use Ketostix every other day to see if I’m still in ketosis. I did get foot cramps and increased sea salt intake and it stopped. I love fasting and going to yoga I feel clearer, lighter and just happier. Just keep with a program and you will see light at the end of the tunnel. Some people have great success with zero carbs. I have never tried it but read about it.

  20. I’ve been on Keto diet for 3 weeks have lost 18 lbs. But constantly fight constipation. I drink lots of lemon water, any other suggestions?

  21. I have been on the Keto diet for approximately 2 months. I have lost 18 lbs, but have about 20 more to lose. I definitely notice certain foods, even tho they are Keto friendly stall my weight loss. I am feeling a lot better about myself already and don’t see a reason why I won’t be able to stick with this diet. However, I am stressing about what I will eat on Thanksgiving being that my family does not follow my same eating habits.

  22. Hello my name is Stephen, I’m 41yrs. old I started the ketogenic diet,in Jan.12,2018,as of today Feb.7,2019 I have lost a total of 85lbs. my goal is to see how long to get to my goal weight of 105 lbs. loss from 300 lbs. down to under 200 lbs. go KETO!!

  23. I’d like to know more about the “too much protein myth” mentioned in the article. It was mentioned that the gluconeogenesis that happens when eating extra protein can kick you out of ketosis. Can you explain the science behind why that is not a valid concern?

  24. Thank you for the info.. I have lost 22 lbs in 6 1/2 weeks started Keto on Feb 27, 2019 and today is April 10, 2019..I lose every other day it seems with a couple times that I gained a lb and then lost it the next day.. I IF every couple days to see how long I can go but i do well with one big meal and a small one .or I have a loaded coffee with butter and heavy cream with Stevia in the morning.. I watch everything I can find to help me and I just happened on this.. My body loves me now that I am putting good food in it.. I have so much energy and feel so good.. I am 65 yrs young and want to live a lot longer only better .. Thanks again…

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