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Keto Kickstart Guide

30-day, step-by-step program that will kickstart you into fat-burning mode.


The keto diet is a low-carbohydrate, high-fat diet that can switch your body from using carbs for energy, to burning fat as fuel.

Sounds simple, right? And it is, but many people have questions when they’re first starting out.

We’ve got you covered in this 30-day, step-by-step program that will kickstart you into fat-burning mode.

Eating low-carb keto doesn’t have to be difficult or complicated. Get everything you need in this 30-day program, including:

  • Tips and tools on how to get into and stay in ketosis
  • Shopping lists
  • Easy, family-friendly recipes
  • Easy lessons on how ketosis actually works
  • Learn how to figure out if you’re in ketosis and track your progress

Answer all your friends’ and family’s questions about ketosis with easy to understand science lessons, plus tips and tricks on how to get into and stay in ketosis — no matter where you are on your keto journey.

Here’s what you’ll get …

The Keto Kickstart Roadmap

Learn All About the Keto Diet

The keto diet is blowing up in the nutrition and fitness scene — and for good reason. It’s a low-carb, high-fat diet that’s being studied by experts in nutrition science for benefits like increased brain function, weight loss, and lean muscle gain.

And that’s just the beginning.

The keto diet is more than just a fad diet because it works for so many people. With an abundance of healthy fats, low-carbohydrate veggies, and moderate protein, the keto diet is delicious and filling so you’re more likely to stick to it than a low-fat diet.

Learn How The Keto Diet Works

The purpose of the keto diet is to switch your body’s primary energy source from glucose (carbohydrates) to ketones from fat. This fat-burning state is what we call ketosis. Ketones are energy molecules produced by your liver to provide an alternative fuel source to glucose. Your brain and body love ketones.

In fact, your body uses ketones way more efficiently than glucose, which is why so many people rave about their energy levels and brain function on a keto diet.

Switch your body’s main fuel source and you’ll get all the benefits of keto.

Quick and Easy Keto Science

In Keto Kickstart, you’ll get all the science you need to:

A) Impress your friends and family
B) Convince them to try the keto diet
C) Motivate you to keep going

You’ll get easy-to-understand lessons and graphics that will ultimately help you understand the biochemistry behind ketosis and why you might want to try it.

Get the details on:

  • How your body uses glucose
  • How your body uses ketones
  • How your cells convert fuel from your food into energy
  • All about insulin sensitivity vs. insulin resistance
  • Why you have cravings
  • Why you’re gaining weight, even though you’re dieting
  • How does the ketogenic diet affect muscle gain?

Who Is Keto Kickstart For?

This kickstart is for you if you’re:

  • Interested in the keto diet, but never tried it
  • Tried the keto diet and hated it
  • Tried the keto diet and didn’t see any benefits
  • Are currently following the keto diet and want some more support
  • You’re a human who wants to stay healthy and vibrant for a really long time

What The Heck Do You Eat On the Keto Diet?

Let’s cut to the chase.

You can’t eat a lot of carbs on the ketogenic diet.

Yes, that means traditional pizza and mac and cheese, and sandwiches. Oh, and pasta. Here’s a short list of foods you’ll have to say goodbye to:

  • Grains
  • Oats
  • Bread
  • Corn
  • Rice
  • Beans
  • Potatoes
  • Most fruits
  • Sugar

The good news is, you’ll get to keep a lot of good stuff. And you don’t have to count calories. At least in the beginning.

Here’s a sneak peek into some of the delicious, wholesome foods you can eat on the keto diet:

  • Meat (beef, pork, etc.)
  • Fish
  • Eggs
  • Avocados
  • Most vegetables
  • Nuts and seeds
  • Quality fats like MCT oil, coconut, and avocado oil

Plus, the benefits of a ketogenic diet outweigh your obsession with nachos. Promise.

So why the heck would you do that? Because of the laundry list of keto diet benefits.

The Many Benefits Of The Ketogenic Diet

The keto diet isn’t just popular because keto-friendly foods are delicious and filling. It’s also popular because of the many benefits that come with being in ketosis.

Switching from using glucose as energy to burning ketones comes with benefits like:

  • More energy
  • Improved brain function
  • Increased exercise endurance
  • Fewer cravings (if any)
  • Fewer sugar cravings
  • Better mood

And although most people start to see benefits like the ones listed within the first month or so on a keto diet, there are less well-known benefits that you should know about.

The keto diet may just play a role in protecting you from chronic disease and other age-related diseases.

Long-Term Benefits Of The Keto Diet

That’s right. Some studies suggest that reducing your carb intake can help keep your blood sugar low and keep your cells sensitive to insulin. That’s a good thing.

Chronically high blood sugar leads to all kinds of health issues, including:

  • Diabetes
  • Cancer
  • Metabolic syndrome
  • Obesity
  • Age-related brain degeneration

And the biggest issue with high blood sugar over time? Systemic inflammation, which is linked to almost every chronic disease out there.

But the keto diet uses ketones instead of glucose, keeping your blood sugar levels at baseline most of the time.

This makes your insulin levels happy and probably starts reducing inflammation levels over time. No wonder researchers are so excited to study the effects of a keto diet on various illnesses.

Begin your Keto Kickstart completely free

Starting Keto The Perfect Keto Way

At Perfect Keto, we don’t think of keto as a weight-loss diet. In fact, we don’t view keto as a diet at all.

Keto is a lifestyle.

Keto is a way of life where you are committed to improving your energy and your brain through the food you eat, the supplements you take, and the way you treat your body.

That’s why we created this Keto Kickstart Guide — 30 days of guidelines, tips, tricks, and recipes to keep you on track and get you into fat-burning mode.

Whether you are new to keto or you’ve been following keto for years, this program can help you create a solid foundation or even optimize your energy and body composition.

After the 30 days? You’ll be so solid with keto that you won’t need us anymore.

During these first 30 days, you’ll learn:

  • How to transition from burning glucose to burning fat and ketones for energy
  • All about food quality and how to choose the highest-quality foods
  • How to read labels and choose your food wisely
  • Reducing your sugar cravings
  • How movement is imperative to your health
  • Turning this “diet” into a lifestyle

Why Your First 30 Days Are So Important

The keto diet is easy … after a while.

First, you may go through something called keto-adaptation.

What is Keto-Adaptation?

Keto-adaptation is the period when your body transitions from being inefficient at burning fat for fuel to super efficient at using ketones.

Sounds like ketosis right? It’s actually a little different.

Being in a state of ketosis simply means that you have elevated ketones in your bloodstream. You could have elevated ketones in your system just after an 18-24-hour fast.

But just because you have elevated ketone levels doesn’t mean your body is using those ketones efficiently as fuel. That can take a little while.

Keto-adaptation is the adjustment period where your body is getting really good at not only producing more ketones but actually using them as fuel.

It takes different people different periods of time to get keto-adapted, but the typical amount of time is about 30 days.

The problem with keto-adaptation? Most people never make it that long or they aren’t following the diet correctly.

Don’t miss out on all of the incredible benefits of the keto diet. Get the support you need throughout your keto-adaptation phase so you’ll get to truly experience the benefits of keto.

Already Keto-Adapted? Read This.

Maybe you’ve been on the keto diet for a while. Or you like to cycle in and out of ketosis.

This guide is still for you. Especially if you’re:

  • Following the Lazy Keto diet: you eat “mostly” keto, but with plenty of cheats and you don’t really track your macros or test your ketone levels.
  • You’re stuck at a plateau with your keto goals
  • You’ve dabbled with low-carb, but you’ve never truly been in ketosis
  • You’ve been following the diet for a while, but you’re not sure you’re in ketosis

All of these situations would make this program a good fit for you!

Commonly Asked Questions About The Keto Diet

Still on the fence? Here are some commonly asked questions about the keto diet:

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