Train your mind to become a Keto Survivalist.


Tracking macros Matters

Nutrients are things that our bodies need for growth, energy and simple bodily functions. Depending on the type of nutrient, you need either small amounts or large amounts. These larger amounts are called macronutrients. 


The macronutrients that humans require in order to function at the minimum are Lipids, (which are fats), Proteins (which provide structure and support for your cells), and Carbohydrates (which are sugars).

These macronutrients provide the body with the energy it needs in the form of calories. 

Caloric Table


Carbohydrates have 4 calories per gram.

Proteins have 4 calories per gram. Fats have 9 calories per gram.

So for example; if you look at the food nutrients table on the back of a store bought food item, and it lists 5 grams of carbohydrates, 2 grams of protein, and 0 grams of fat, that food would contain 28 calories.

Caloric Intake


We've been conditioned to think that calorie counting is the secret to losing weight and that's not necessarily true, if you consider this you can get the same amount of calories from a cookie as you would a mixture of nuts. However, that cookie is full of processed sugars and flour, which could put a wall in between you and your fat burning goals.

So, in order to maintain, or even lose a fair amount of weight, people are tracking macros. By doing this, you can filter foods based your caloric needs as well as police unwanted things like carbs and sugars. With the ketogenic diet the most important macro is the carb. With a strict keto diet you typically aim to keep your carb intake at or below 20 grams per day.



Fat adaption may seem hard to obtain, but has so many long term benefits.

  Reactions to Fat Adaptation


A specific ketone (acetone) is expelled through your breath. This can cause bad or fruity-smelling breath when fat adapted.

At first, you may suffer from low energy and feel tired. This will pass once your body becomes fat adapted.

You could experience slight constipation or issues with the digestive system when you first switch to a ketogenic diet.

Last, but not least, a ketogenic diet may significantly reduce appetite. This is often the best sign that your body is in ketosis. 


Long Term Benefits

  • Decreased risk of coronary artery disease

  • Elimination of skin disorders such as acne, psoriasis, eczema and dandruff

  • Elimination of acid reflux

  • Elimination of migraines

  • Elimination of chronic pain

  • Improves reproductive fertility and sex drive

  • Improves brain health

  • Improves moods

  • Improves control over neurological disorders like epilepsy and seizures 



The dreaded #ketoflu. Heard of it? Don't worry, you might experience it but just remember it is only temporary.

Keto flu is the term describing a list of symptoms most people experience while first adapting to the keto diet. The term is a little misleading given that keto flu is not contagious. It's just that some of the symptoms are reminiscent of the real flu.


Keep in mind that keto flu, should you experience it, should only last a couple of days to a week, or so. 


  • Irritability

  • Headaches

  • Fatigue

  • Sniffles

  • Nausea


Your body is reacting to the withdrawal of carbohydrates and sugars! Drink pickle juice or bone broth and you will be feeling better in no time.

Check out our Keto Hacks for more information.