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What is keto?

Keto is a high fat & low carb diet that forces your body to burn fat rather than carbs. This forces your body into Ketosis which is a metabolic process in which your ketone levels are high, and glucose levels are low. When the body does not have enough glucose for energy, it burns stored fats instead. This results in a buildup of acids called ketones within the body.

Keto Facts


Over 20 studies have shown that a ketogenic diet can help you lose weight and burn more fat compared to low-fat, high-carb diets.


Studies have shown that runners adopting a ketogenic diet can burn up to 2.3 times more fat per minute during a workout, compared to runners on a low-fat diet.


Studies have shown that a ketogenic diet lowered fasting triglyceride levels by 44% compared to no change in low-fat, high-carb individuals. High levels of triglycerides are linked to an increased risk of heart disease.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.







Daily calories:
Daily Fat
Daily Protein
Daily Carbs

Foods to Eat

Your diet should consist of healthy fats and proteins when on the keto diet! Common foods to eat and that are keto approved:

A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are a few healthy foods to eat on a ketogenic diet.




Cheddar Cheese

Grass Fed Steak


Avocado / Olive / Coconut Oil

Water, Water, Water

Foods to avoid

Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!

Here are a few examples of foods to avoid when on Keto


French Fries


High Sugar Cereal






Don’t know what to eat on Keto? No problem! We’ve created an entire recipe section for you! It’s updated with new, and delicious Keto recipes weekly! Here’s 4 delicious recipes you can try right now. For more information, click on the individual recipe or visit our recipe section for a complete list.

Weight loss

The purpose of the Keto diet is to get your body into a state called “Ketosis”. When in Ketosis, your body uses fat stores instead of glucose for energy. So in layman’s term, your body is breaking down fat to keep it running. This is why Keto is so powerful!

What To Expect

Weeks 1-2

Expect a significant drop in weight. It’s important to note that it is mostly water weight. This is good news! It means you’re on the right track!

Weeks 2-4

Your body is starting to adapt with decreased hunger, more energy, decreased insulin, and more focus.

Weeks 5 & Up

Now you’re set for success! You have full control over hunger, you’re burning more fat, and your seeing results in the mirror. Keep it up!

Look at these amazing results from REAL people following Keto!

Health benefits

There are many benefits to the keto diet that improve your overall health aside from normal weight and fat loss. Many studies have shown that the keto diet can improve overall heart conditions, help maintain brain function, increase your metabolism, improve your skin and hair and increase your levels of HDL (aka “good”) cholesterol!

Improve heart conditions

Maintain brain function

Increase your metabolism

Improve your skin & hair

Increase HDL (Good cholesterol)

Side effects

So you’ve enthusiastically started a keto diet and are looking forward to its many benefits. However, it’s been a few days, and you are now feeling poorly. You’re tired, you have a headache, you’re easily annoyed, and you’re having a hard time concentrating.

Congratulations, you have what’s commonly referred to as the keto flu. It’s not really a flu, and it’s not contagious or dangerous, but it can definitely be very unpleasant.

The “keto flu” sometimes happens to people who drastically change their diet within the first 2-7 days of starting keto! These symptoms MAY include tiredness, slight headaches and overall irritability BUT don’t worry! These normally do not last for more than 1-2 days and this tells your body that it is preparing to go into Ketosis- which is what you want!

Keto Flu

Excessive thirst


Frequent urination



Keto Supplements – there’s a lot of false promises being made in this industry. We’ll be the first to tell you, there are A LOT of “garbage” supplements being marketed as “Keto”. This is nothing but an effort by unethical companies to make a quick buck. The reason why our customers come back to our products is for one simple reason: they work. Our formulas are simple, based on scientific studies, and made with your end goal in mind.

Whether you want to beat the Keto flu, increase your energy, decrease your appetite, relieve your “no cheesecake” induced stress, relieve joint pain, accelerate Ketosis, or detox, we’ve got a supplement for you. Our supplements are Health Canada licensed meaning they have been screened for safety & efficacy. The only thing you have to worry about is which supplement to try next. Here’s a few of our best-sellers! For a complete list, visit our supplements section.


Here’s a few questions we’ve seen being asked over and over again. After you’ve gone through these, you’re officially ready to start Keto the RIGHT WAY!

The ketogenic diet is a high-fat, adequate-protein, and low-carbohydrate diet that forces the body to burn fat rather than carbs.

Since the keto diet is made up of primarily healthy fats, this will consist of about 75% of your diet. The rest of your macros should regularly include 20% of lean, healthy proteins and less than 5% intake each day of complex carbs.

This is one of the most commonly asked questions and sometimes can be confusing. There are such things as healthy fats that you can incorporate into your diet. Healthy oils, nut and seed butters, avocados, most cheeses, salmon, grass fed better – just to name a few. All of these items are full of vitamins, minerals and omegas that are perfectly healthy for your body and to help maintain a healthy lifestyle!

This question is pretty simple and straightforward. We don’t like to use the word “can’t” but to maintain the diet and burn fat faster, you should be eliminating carbs as much as you possibly can! This includes breads and pastas BUT don’t worry, there are many keto swaps to substitute those cravings! Check out our IG feed for tips!

The keto diet allows you to build healthy diet habits, lose weight, and burn fat in several ways including boosting metabolism and reducing unwanted appetite. Keto can be sustainable when done correctly. It’s important to keep in my mind that just the diet isn’t all it takes! We encourage all keto dieters to exercise regularly and take daily vitamins or supplements to maintain the best overall health possible. So to answer your question, YES it is absolutely sustainable. Going back to the last question, never cut yourself off completely from something you love every now and then… Remember everything in moderation! Keto is all about health and balance.

This method of eating is commonly used not only for keto diets but diets in general. The idea is to restrict yourself from eating anywhere between 8-12 hours to expedite the fat loss process. Many people use intermittent fasting while on keto and have reported great results! If you’re interested, we suggest starting yourself off with an 8 hour fasting period and then working yourself up once your body is used to it!

Latest tips

Don’t forget to visit our blog for the latest tips on Keto and everything health! We post short, and straight to the point articles every week!