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The keto lifestyle is all about simplicity — but that doesn’t mean you don’t have questions. We’ve taken the guesswork out of the keto lifestyle by addressing some of the most confusing aspects of low-carb diets, weight loss, and healthy living.
There are 4 easy steps to THE KETO 30:
It’s that easy!
The major difference between these two programs is the macros. The foundation of a Paleo Diet is meat, seafood, and unlimited consumption of fresh fruits and veggies. Keto is anchored with fat – 75% fat – and utilizes minimal carbs. So that “unlimited consumption of fresh fruits and veggies” is verboten on THE KETO 30! Additionally, Paleo doesn’t allow for dairy, which can be a challenge when you need calcium and other essential nutrients associated with grass-fed dairy.
The only things you need to watch are calories and macros. There’s no point system on THE KETO 30 because we don’t try to pass off empty carbs as some sort of nutrient. Furthermore, we’re trying to get you to eat differently. You need to be able to prepare and eat a flavorful meal or snack that’s heavy in fat. Seriously, it’s not a sin to walk around satiated when you’re on a diet. Fat is good!
Before testing your ketones, it is recommended that you consult your doctor. Ketosis results when your body adapts to eating a low-carb diet. Ketones, made from fat, will fuel your body and brain instead of glucose. You can test using urine strips or for more accurate results, you can use blood tests.
No, it’s not necessary. Many people enjoy the benefits of Keto without being Keto. If you just want to lose some weight, look better, and feel better, just follow our 4 easy steps. If you want to take things to the next level, yes, you certainly can measure your urine or blood ketones. Consult a doctor before testing your ketones.
No. We feel that once you experience a keto lifestyle, you don’t need an app. You eat when you’re hungry. You don’t need a smartphone to tell you when you’re hungry because your brain will.
Yes, join our KETO 30 group on Facebook! It’s a great community where fellow KETO 30 participants share encouragement and advice with one another.
There is no membership or annual subscription. Believe it or not, we’re trying to teach you how to fly, not sell you a seat on an airplane. If you want to spend money with us every month, by all means, please keep buying our products.
It’s not required, but we understand some people are more likely to stick to a diet with a coach. If you have any questions, you can contact us any time and we’ll try to help you in any way we can.
We recommend consulting your doctor before starting any new diets or taking any new supplements.
Definitely! “Get moving” is the 4th step! You don’t have to be hardcore, but you need to workout regularly and consistently. We offer some great workouts that will help you accomplish your goal to look better, feel better, and Fuel Your BestTM!
You can consume unflavored and unsweetened hard alcohol, such as vodka, rum, and tequila. Beer and dry wines are okay in moderation if the carbs are within your daily limits, but we recommend avoiding them. Keep in mind your alcohol tolerance may be impacted while you’re on the keto diet so make sure you drink plenty of water.
Results vary by age, gender, activity level, and body type, but it’s possible to lose 10 to 50 pounds on the program, depending on what you’re starting weight is and how much you have to lose.
Check your calories. How many calories are you taking in? Are you exercising? Are your macros correct? If you’re taking in too many calories – and those extra calories are carbs, that’s going to sabotage your progress. And, remember, while 75% of your macros should be fat, if you’re ultimately taking in more calories than you’re burning, it doesn’t matter what the macros are, you’re going to gain weight.
Keep the carbs out of your mouth and keep moving. If you get cocky and start to drink a glass of wine several nights a week, that’s not good. If you let down your guard and have some bread with your salmon, that’s not good. Remember, fat is satiating, so why are you going to shove bread, cake, or a bunch of fruit into your gullet? You’ve finally discovered a way of eating that works – don’t do it!
If you stick with the four steps of THE KETO 30, you should be able to maintain your new weight. Here are some tips to avoid rebounding.
Heck yes. Stick with black or use heavy whipping cream or our KetoLogic MRP! In fact, add a scoop of our vanilla KetoLogic MRP for a delicious shot of fat.
No, you won’t. When your diet is primarily fat, you simply don’t feel hungry. The only bad sensation you may have is “the keto flu,” which is the feeling you experience when your body transitions from burning carbs to burning fat. This typically lasts for a few days and the symptoms can be minimized by boosting your electrolyte intake. But, hungry? No, you won’t feel hungry!
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No, none of our KetoLogic products contain stimulants.
If you can wait long enough, sure. But it’s best when mixed with some ice cold Almond Milk!
We recommend using water, almond milk, heavy whipping cream, or whole yogurt.
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Ketosis can have a great effect on hormone control, which is especially important for overweight people who typically have worse hormone control than healthy-weight individuals. If weight loss is your objective, a ketogenic diet may be a great option to try – especially if you’ve already tried everything else.
A ketogenic diet uses your body fat (not carbs) as an energy source, so if you keep your caloric intake in check, you may be surprised at how effective a keto diet can be in your battle against the scale. Replace one of your meals with a KetoLogic MRP. This low-calorie meal replacement is great tasting and satiating. Add 1 scoop to your morning coffee!
Ketosis is a metabolic state that occurs when your body begins drawing its energy primarily through “ketones” rather than glucose. Ketones can readily be converted into energy when transported to your body through the bloodstream. They are formed in your liver and are derived from fat, a process which accelerates when the body has few other sources of energy (like carbohydrates).
Most people can enter ketosis within one to two weeks of adopting a ketogenic diet. It can be difficult to pinpoint the exact point you enter ketosis, but if you are maintaining a healthy caloric count while keeping your carb intake to a minimum (20 grams or less to start is recommended), then your body will enter this state when it runs out of glycogen stores. You can also measure your ketone levels if you want a more precise understanding.
Not necessarily. As long as you burn more calories than you are consuming, then you will lose weight by default (unless you’ve found a way to defy the First Law of Thermodynamics).
However, a ketogenic diet and state of ketosis can certainly help you and speed your progress. And, a high-fat diet with plenty of protein will keep your appetite down so you’ll be driven to eat less.
A ketogenic diet should naturally sate your hunger and help you regulate the amount of food you eat. But if you’ve adopted such a diet for weight loss, then it’s still worth it to keep an eye on what you’re eating. If you find you’re not moving closer to a healthy target weight after a week or two, consider getting more meticulous with monitoring your caloric intake.
Keep in mind that many people see dramatic progress early on, but your rate of weight loss will slow down as you approach a healthy goal.
On a ketogenic diet, you’re going to limit your carbs to 5% or less. Those carbs will come from vegetables, nuts, and dairy. Gone from your diet will be wheat (bread, pasta, cereals), starches (potatoes, beans, legumes), and fruit.
Here’s the stuff to avoid:
All calories are NOT the same. Some diets force you to eat pounds of veggies, while others have you shovel scoops of protein powder into your gullet. Because a keto diet is high in fat, you will feel more satiated. In other words, you won’t walk around like a starved zombie. Replace one of your meals with a KetoLogic Meal Replacement. If the 160 calories aren’t enough to sate you, try adding almond milk or heavy cream. This will give you some extra calories while still keeping your macros balanced.
Foods high in MCT can cause gastrointestinal distress in some people. This is particularly common when beginning a diet containing MCT. MCT can cause nausea, abdominal cramping, and diarrhea. What can I do to prevent GI distress when eating or drinking foods containing MCT?
Start slow and build up gradually. Your body will get used to digesting MCT and the GI distress will subside in a few days. For example, if you are starting a regimen that includes KetoLogic Meal Replacement, the serving size is about 30 grams of powdered mix stirred into 8 ounces of water and consumed over 30 minutes. If you are new to MCT, we recommend the following instead:
In practical terms, a keto (short for “ketogenic”) diet is an eating regimen that involves lots of fat, a moderate amount of protein, and a very small amount of sugars and carbohydrates. A sustained diet of this kind will eventually bring your body into a state of “ketosis,” in which it begins to burn primarily fat for energy (as opposed to the carbohydrates common in most Western diets).
Many people adopt the keto diet because it enables rapid – but healthy – weight loss, as well as a number of other potential health benefits.
No! At least, not if you’re consuming the good stuff.
Our relationship with fat in food has been shaped by decades of misinformation and faulty health trends. The idea that “eating fat makes you fat” seems logical at first, but is actually a huge misunderstanding of human metabolism. That led the public to believe that fat was bad and should be avoided — and created a market full of “no-fat” or “low-fat” food alternatives that are often far worse for you than their original versions.
In reality, fat is an essential macronutrient. And in the right form, it can be quite good for you. That includes some animal fats, as well as monounsaturated fats such as olive oil, coconut oil, and butter.
Try to avoid unhealthy fats. In particular, polyunsaturated or hydrogenated fats like margarine, corn oil, and palm oil are difficult for the body to metabolize naturally.
Even a fairly strict keto diet will include some carbohydrates; they’re in just about every vegetable you eat, after all. Fortunately, a ketogenic diet allows for a very small portion of your diet to include carbs.
The exact amount will vary depending on your body type, metabolism, lifestyle, gender and more. A good guideline is to aim to have 5% or less of your calories come from carbs. For most people, that will be less than 50 grams of net carbs per day, and most days you should aim to be closer to 20 to 30 grams. Net Carbs = Total Carbs – (Fiber + Sugar Alcohols).
Fruit is tasty and is often packed with important vitamins. Unfortunately, it also tends to be full of sugary carbs. It’s definitely better than candy if you absolutely MUST satisfy your sweet tooth, but you should generally avoid eating lots of fruit. And you should definitely avoid fruit juice, which can have almost as much sugar as soda!
There are some relatively low-carb fruits that you can integrate into your diet in modest amounts. Many berries, for instance, give you great bang for your carb buck.
Keto is somewhat unique in that it encourages an even lower carb intake than most low-carb diets. Other diets might limit you to 100 grams of carbs, while keto restricts you to 20-30 grams of net carbs. Additionally, keto promotes very heavy fat consumption to foster ketosis, which isn’t a priority with other diets. The neat thing about keto is that you honestly don’t feel hungry all the time like with most other diets. That’s because of the awesome, filling macronutrients.
Ketones are a great source of fuel for the brain. A low-carb high-fat (LCHF) diet helps avoid spikes in blood sugar, which can help with improved mental focus and concentration. Some research has shown that an increased intake of fat can help benefit the brain’s function. Products like KetoLogic BHB can help boost ketone levels.
You’re all good — you can still get your morning boost hot in a ceramic mug or chilled on ice.
Black drip coffee doesn’t have a significant amount of carbs or calories and can be consumed as you wish within a healthy limit. In fact, many people like to use it as a way to increase their fat intake by adding a dollop of heavy cream, coconut oil, or even butter (yes, butter). Of course, we recommend adding a scoop of our Vanilla KetoLogic MRP.
If you need a pick-me-up, and you’re not a coffee drinker, try Teacrine, which can help increase energy and motivation, as well as increase focus and concentration.
Carb-loaded foods are ubiquitous in the Western diet. They’re often very cheap, and eating them sends short-term happiness signals to your brain. That makes trimming them from your diet – and your life – extremely difficult.
But it’s a change that must happen; those carbs are what’s growing your waistline, making you feel tired all the time, and clouding your brain.
Start by auditing your kitchen for the obvious offenders. If you have any candy, soda, cereals, bread, or other “junk,” it’s all got to go! Remove the temptation from your life.
Then make a meal plan for the next few days or weeks. Check out our crazy-good recipes for ideas. Head to the store and get what you need, and make a habit of checking the nutritional label of everything you buy to make sure there’s nothing unexpected in there – especially sugar.
Good news! You can still consume alcohol on a ketogenic diet (assuming you’re of legal age). You just have to be careful about what you drink, and how much.
If you happen to enjoy a nice bourbon on the rocks, or a bit of vodka with soda water, feel free to enjoy (within reason). A glass or two of most dry wines is fine; same with most light beers. Unfortunately, your favorite high-gravity craft brew is probably too carb-heavy. Avoid sugary drinks full of mixers and artificial ingredients (sorry, that daiquiri is probably off limits).
A word of warning: many on the keto diet experience a dramatically decreased alcohol tolerance. Take it slow and drink plenty of water when consuming alcohol.
No, although each person is different, ketosis is a natural process that kicks in when carbs aren’t readily available in a diet and has been a common metabolic state among humans throughout history.
Ketosis is sometimes confused with ketoacidosis, which is a potentially dangerous condition. Ketoacidosis can occur among some diabetics and alcoholics, but is not comparable to a healthy ketogenic state.
Consult a physician before putting any children on a strict diet. It’s been shown that in some cases, a keto diet can help manage some of the symptoms associated with autism and epilepsy in young people.
Some people who adopt a ketogenic lifestyle report unprecedented and unusual bad breath, especially early on in their new diet. Over time, the problem usually goes away as your body becomes keto-adjusted.
In the meantime, drink a lot of water and make sure your diet includes sufficient electrolytes. Drinking mint tea or consuming some other low-carb herbal drink can help mask the smell.