When it comes to your health, you should see it as an investment in the future, not an expense. There’s a reason why people say health and happiness are priceless. But there’s no denying that eating healthy can be quite expensive. But there are ways to save some extra money. So I listed down my 5 top tips on how to adapt a healthy lifestyle without breaking the bank.


A lot of people when they go on the ketogenic diet think that buying a starters pack of prepackaged keto-cookies, keto-crackers, exogenous ketones, mct powders, and other keto marketed products to be succesful on the keto diet. The truth is that you can get into a true state of ketosis with natural whole foods. Although it might be easier to just grab a prepackages cookies, it’s cheaper to make your own batch and it will save your a lot of money.


Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. (It is not the same as starving yourself). The most popular pattern being 16:8. Where you have an eating window of 8 hours, in which you consume 2 meals and you fast for 16 hours. So you will eat 2 nutritious meals without snacks in-between. In-between meals or during fasting you can have some black coffee, unsweetened tea, and electrolytes. But don’t overdo it with the caffeine to avoid producing too much cortisol (a stress hormone, that when it gets triggered too much, can weaken your adrenal glands). So without the snacking and excessive meals, you can easily save a lot more money.


Every season has it’s produce and it comes with a seasonal price, especially when it comes to fruits and vegetables. If you buy strawberries in winter for example, you can pay double the price of what you would pay during the season, which is in late spring, summer. If you so want to have some out season fruits or vegetables, you can buy them from the freezer, which is cheaper than the fresh ones. To make it easy for you to know which seasonal produce to buy in which season, I made a chart which you can just download and use whenever you’re making your grocery list.

Then for the meat. Meat can be quite expensive, especially if you want to eat high quality that is organic grass-fed, grass-finished. If it’s possible if you to buy those meat, I would highly recommend it, especially if you’re carnivore. But eating conventional meat is still okay, because you will get in the nutrients like protein and B-vitamins. You can check for the weekly promo’s on meat to get the best deal. The most budget friendly meats would be ground beef, whole chicken and pork chops. This also depends on your location.


More often than not you can find yourself in the grocery store, doing the groceries for the week, without knowing what you will be having for dinner or tomorrow’s lunch. So you go in without a plan or a grocery list and you come out with more than you need, only to end up with a full fridge and an empty wallet.

To avoid buying too much, and spending too much, you can come up with a meal plan for the week. You can write down what you will eat, and adjust the grocery to what you will need in terms of amounts. Having a meal plan will also help you to stick to your lifestyle, because you will know in advance what you will preparing, when.

I made a free printable that you can use to plan out your meals.


Another way to save money and time even, is to prepare big portions. For example, for dinner you make a lasagna for 2 instead of one, and eat the leftover for lunch. This way you can buy ingredients in bulk in the grocery store, which is mostly cheaper and use is into a dish, you can enjoy multiple times. If you don’t like to eat 2 of the same meals in a week, you can place the extra portion in the freezer and store it for the next week.

I hope these five tips are useful to you, so you see you can be on the ketogenic diet, saving money and even time (tip #5)!


We post a lot of recipes on our website that are keto friendly. But often we get the question: how do you actually start on keto?

We noticed this question usually comes from a place of unknowingness and overwhelm. When you just found out about keto and do your research, you find a lot of information about this topic. You will discover words like: ‘ketosis’, ‘ketones’, ‘low carb’, ‘high fat’, ‘intermittent fasting’, and so on.

So to give you some guidance, we listed down the 4 main things you need to know before you go keto.

1. UnderstandING mAcronutrients

Before you start your journey on keto as a newbie, you need to learn about nutritional labels and the ingredients that are in the products you buy.

When you read the label on the back of a product, check for Carbohydrates, Fat, Sugar, Protein and Dietary Fibers. Then you check for the ingredients, because there are some that are not keto friendly, for example: vegetable oil (canola, cottonseed, corn, soy): most of them are GMO (genetically modified). Check what type of sugar or additive the product has (dextrose, malto dextrose, aspartame, cane sugar, maple syrup, honey, agave nectar, etc) and avoid those products as much as possible.

There are 3 macronutrients you need to take into account before you decide to buy a certain product.

  • Carbohydrates
  • Fat
  • Protein


Carbohydrates are divided in two: unrefined carbohydrates and refined carbohydrates.

Unrefined carbohydrates are carbs that haven’t been processed (vegetables and salad). Refined carbohydrates are carbs that have been processed into a certain product (bread, pasta, pizza, cereal, flour, wheat, rice, crackers, candies, ice cream, biscuits, fries, waffles, etc)

When you eat unrefined carbohydrates, it won’t spike the levels of the glucose and insuline in your body because of the amount of fibers, but when you eat refined carbohydrates it spikes too much the levels of glucose in your body and then the pancreas has to produce a lot of insuline to reduce that glucose.

The amount of carbohydrates that you should consume is around 20-30 grams in a day, but if you’re consuming 40-50 grams of carbohydrates per day your body will run on glucose instead on ketones. If you want your body run on ketones you want to limit the amount of carbohydrates as much as possible like 10-20 grams of carbohydrates per day to get into ketosis (the process where your body uses fat, other known as ketones, as fuel instead of glucose).

Note that when you calculate the amount of carbs, you need to count the amount of NET CARBS. You can calculate this to subtract the fiber from the total number of carbs. (carbs – fiber = net carbs)


Fat is the main macronutrient that you will consume a lot of on the ketogenic diet. And no, FAT DOES NOT MAKE YOU FAT. This is a conception that has been made up and indoctrinated into the society which is false. In fact, how much fat you eat will determine whether you achieve your goals or struggle to get the scale moving. The amount of fat that you eat should be between 100- 200 grams per day. This also depends on the caloriegoals you have:

Different calorie goals: 1,500 calories: About 83–125 grams of fat per day. 2,000 calories: About 111–167 grams of fat per day. 2,500 calories: About 139–208 grams of fat per day.


The question is, How much amount of protein do we need on KETO and how much on INTERMITTENT FASTING? First of all the body recycles its own tissue at a rate of 100-300 grams per day. Our body doesn’t store protein like fat and glucose. The body can make 14 of the 22 amino acids per day. If you have high cortisol (high levels of stress) your body could be breaking down protein too fast causing catabolic effect. If you have insuline resistance, your body is preventing the absorption of protein. The amount of protein that is recommendable is 3-6 ounces per meal. If you consume a high amount of protein, the body can convert part of that protein into glucose. However by doing intermittent fasting and lowering your carbs, you can increase the growth hormone and stimulate autophagy, thus reducing the need of protein.


What can’t be measured cannot be managed. In other words, if you can’t measure it, you can’t improve it. 

Too be successful with keto you will have to take into account some numbers. As we explained before, you will have to keep track of the amount of carbohydrates, fat and protein you consume. If you struggle to go into ketosis, it might be because the amount of carbs that you eat is still too much.

There are 3 ways to measure if you’re in ketosis:

  1. An easy way to find out if you’re in ketosis is to use ketosis test strips, which indicate the amount of ketones in your urine. In about 15 seconds, you will have the result.
  2. The second option can be breath testing with a keto breath testing device . Keto Breath Testing is a far more accurate method than urine strips testing, also more convenient because you only need to breathe with the digital ketone meter. The ketone meter result will be slightly different from the blood testing because of using different ketone testing methods
  3. If you want a more advanced result you can measure your blood with a keto blood testing device. It test both ketones and glucose for measuring ketosis and GKI (glucose ketone index).

Lastly, if you decided to go keto to lose weight, which to us, is the last benefit of going keto, you will need to track how much cm/inches you lose around your waist. Yes, inches/centimeters, no pounds or kilos. Tracking your weight on a scale is a bad indicator because you might be holding water or even gained muscle, which makes the number on the scale go up, and beats down your moral. So throw out the scale and get a measuring tape. Another good indicator to measure your progress are simply your clothes: if they start to feel more lose, you’ll probably lost some inches/centimeters.


Although we have a bunch of delicious recipes, some may take some more time then others to make. When you’re short on time, prepare easy recipes like the 90 second keto bread or the easy stuffed chicken.

If you don’t feel like cooking, you don’t have to. You can also just combine different foods from the keto food list. There are foods on that list that you don’t even need to cook. Think of a salad with canned tuna, toss in some nuts, some strawberries, avocado and then top it of with a ketofriendly dressing and you have yourself a healthy keto meal.

Another way to not spend too much time in your kitchen everyday is to mealprep: choose one day to prepare different keto meals for different days. Store them into some food containers and put them in the fridge or freezer. So you spend 1 day on preparing your whole week of meals, ready for you to eat.

If you don’t like to eat food that is older than 2 days, make extra for dinner, so you have another meal for lunch the day after.

We hear the excuse of ‘I don’t have the time to eat healthy’ too much, and it takes little time to prepare a salad or just grab a meal you prepared before out of the fridge or freezer and heat it up.


I read this phrase somewhere: ‘Keto is like marriage, it doesn’t work if you cheat’. And this is so true.

A lot of people go keto for the main reason to lose weight. So they start doing keto, and they lose some weight. Then they go back to their previous lifestyle of eating carbs and little fat. Which results in weight gain. Then they go back on keto for a few weeks, and this cycle goes on and on.

Also, to get into a state of ketosis you need to eat keto for a longer period of time. The minute you cheat too much, you raise your insuline levels because you provide glucose from carbs to your body, which your body will use as fuel instead of ketones.

Going keto is not a quick fix diet, yes you can lose a substantial amout of weight, but it shouldn’t be your main goal. Your main goals should be to have more energy, better focus, better sleep, better heart health, less to no sweet cravings, lower blood pressure, a healthy liver, and a reduced insuline level.

Now that you have the knowledgde to start, you can put everything you learned into practice. Every start is hard, but making little changes everyday, is what leads to success.

Always consult a professional before making any health changes.


The keto lifestyle can be compared to training for a marathon: you want to work for long-term endurance and end-goals.

When you just started running you’ll notice that it’s hard in the beginning if you’re not used to running. So you start setting small goals, to train your endurance and run that extra mile. The same goes for the ketogenic diet with incorporated intermittent fasting. You start with small changes and adopt healthy habits you get used to, so the small changes become big changes after a few months.

When doing your research on the keto lifestyle, you’ve probably heard of intermittent fasting. But what is it, why do it and how do you do it?

You’ll find an answer to these questions so you can start to prepare a plan to take on this healthy lifestyle.

What is intermittent fasting?

Intermittent fasting is where you let your body tell you when to eat and how long to go without eating, the time may change because you would only want to eat when you are hungry. It’s not starving yourself. It’s just you omitting all these frequent meals.

Why do intermittent fasting?

Fasting helps:

  • Your body to burn fat for fuel and accelerate it at a rapid rate.
  • To stimulate something called autophagy; self-eating, a process that destroys the damaged cells that need to be taken out.
  • Promote better health by fighting inflammation
  • It also improves to reduce the levels of insulin in your body.

How to start intermittent fasting?

When you just started out doing Keto, you don’t want to just go from eating 5 meals a day, to one meal a day. Just like a marathon runner doesn’t go from running 1 mile a day to 10 miles the day after.

You need to prepare your body for this adaptation.

There are 3 categories in the keto diet with incorporated intermittent fasting:

  1. Beginner
  2. Advanced
  3. Expert


A beginner is someone who just started doing Keto, figured out to eat more fat and less carbohydrates but was eating 3 meals and 2 snacks before, or 5 small meals a day. As a beginner, you will start by leaving out the snacks, and stick to 3 meals a day.

If you just started out with keto: read this post about what to eat on a ketogenic diet.


An advanced person is someone who is used to leaving out snacks and is now eating 3 meals a day without feeling hungry. This person can transfer to eating 2 meals a day. If after eating the first meal, the person feels hungry and can’t hold it until the second meal; the person should increase the fat so the body can go without feeling hungry until the next meal.


An expert is used to eating 2 meals a day without feeling hungry. This person can live off 1 meal a day. When the body is working on one meal a day the body of this person is burning fat for fuel and is in ketosis (the body is running on ketones), ketones are a fuel more efficient than glucose.

Once your body has adapted to this process, you can now listen to your body so you will also know how much food your body needs and at what time.

Always make sure you consult a professional before making any health changes.


“What do you eat on a ketogenic diet?” It’s a question we get asked a lot. Because when we say we don’t eat bread, pasta or rice, people look at us thinking we’re on our way of dying from starvation. Rest assured, going keto does not mean you’re putting your life at risk. On the contrary, you are providing your body what it needs, not what it craves.

In the Western Culture, we get taught the traditional food pyramid. Which says you need to eat a lot of grains (carbohydrates), a lot of fruits and vegetables and a limited amount of fat. The problem with this, is that when you eat a lot of carbohydrates, your body wil turn those carbs into glucose and will use that glucose as a fuel to produce energy. When the level of the glucose goes too high, the pancreas needs to produce insuline to decrease that high level of glucose. Having too much glucose and insulin running inside your body eventually leads into fat storage or you may even create insuline resistance.

With the keto diet, the traditional pyramid is flipped upside down, where you can eat A LOT of healthy fats, some vegetables and a moderate amount of proteins. It also excludes bread, pasta, sugar, milk, corn, beans and rice. Which means your body will take it’s energy mainly from fat as an energy source, and a minimum amount of insuline needs to be produced, which eventually leads to fat loss.



To make it more clear for you to know what you can eat. We listed down the different categories, plus examples so you know what you can include into your keto diet, you’ll be surprised how many products you may actually eat:


  • Avocado
  • Avocado oil
  • Blue cheese
  • Cocoa Butter
  • Coconut Oil
  • Cream cheese
  • Duck Fat
  • Eggs
  • Ghee
  • Grass Fed butter
  • Half and half
  • Lard
  • Macadamia Oil
  • MCT oil
  • Olive Oil
  • Red Palm Oil
  • Sesame oil
  • Tallow
  • Walnut oil
  • Whole cream


  • Bacon
  • Beef
  • Beef Jerkey
  • Bison
  • Cheese
  • Chicken
  • Cottage Cheese
  • Deer
  • Deli Meat*
  • Duck
  • Goat
  • Goose
  • Lamb
  • Moose
  • Pepperoni
  • Pork
  • Quail
  • Rabbit
  • Salami
  • Sausages
  • Sheep
  • Turkey
  • Kidney
  • Bone marrow
  • Heart
  • Kidney
  • Tongue


  • Anchovies
  • Abalone
  • Bass
  • Cod
  • Caviar
  • Crab
  • Eel
  • Flounder
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Lobster
  • Mackerel
  • Mahi-Mahi
  • Mussels
  • Octopus
  • Orange roughy
  • Oysters
  • Perch
  • Red Snapper
  • Rochfish
  • Salmon
  • Sardines
  • Scallops
  • Squid
  • Shrimp
  • Talapia
  • Turbot
  • Trout
  • Tuna
  • Sole


  • Almonds
  • Brazil Nuts
  • Chia seeds
  • Hazelnuts
  • Hemp Seeds
  • Macadamia Nuts
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Nut Butters
  • Sesame Seeds
  • Sunflower Seeds
  • Tahini (sesame butter)
  • Walnuts


  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Raspberry
  • Strawberry


  • Artichokes
  • Arugula
  • Aspargus
  • Beet greens
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chives
  • Cucumber
  • Dadelion greens
  • Eggplant
  • Endives
  • Fennel
  • Garlic
  • Green Beans
  • Jicama
  • Kale
  • Kimchi
  • Kohlrabi
  • Leeks
  • Leafy Greens
  • Mushrooms
  • Okra
  • Olive
  • Onions
  • Parsley
  • Peppers (all kinds)
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhubarb
  • Sauerkraut
  • Scallions
  • Seaweed
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Tomatoes
  • Turnip Greens
  • Watercress
  • Zuchinno
  • Romaine Lettuce


  • Unsweetened Almond Milk
  • Unsweetened Coconut Milk
  • Black Coffee
  • Herbal Tea
  • Mineral Water
  • Sparkling Mineral Water


  • Almond Flour
  • Cacao Powder
  • Coconut Aminos
  • Coconut Flour
  • Dark Chocolate 100%
  • Egg (of any animal)
  • Monk Fruit
  • Mustard
  • Pickles

*Always read the labels on the products, so you don’t buy hidden sugars. If you see one of the following words on the back, it means a form of sugar is added:

Basic Simple Sugars (monosaccharides and disaccharides)

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Solid or Granulated Sugars:

  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar
  • Confectioner’s sugar (aka, powdered sugar)
  • Corn syrup solids
  • Crystalline fructose
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Diastatic malt
  • Ethyl maltol
  • Florida crystals
  • Golden sugar
  • Glucose syrup solids
  • Grape sugar
  • Icing sugar
  • Maltodextrin
  • Muscovado sugar
  • Panela sugar
  • Raw sugar
  • Sugar (granulated or table)
  • Sucanat
  • Turbinado sugar
  • Yellow sugar

Liquid or Syrup Sugars:

  • Agave Nectar/Syrup
  • Barley malt
  • Blackstrap molasses
  • Brown rice syrup
  • Buttered sugar/buttercream
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice
  • Fruit juice concentrate
  • Golden syrup
  • High-Fructose Corn Syrup (HFCS)
  • Honey
  • Invert sugar
  • Malt syrup
  • Maple syrup
  • Molasses
  • Rice syrup
  • Refiner’s syrup
  • Sorghum syrup
  • Treacle


When you are changing your lifestyle or changing your diet, from a high carbohydrate diet to a ketogenic diet that is a low carbohydrate diet. It’s a big transition in your life and your body.

Your body was used to eat in one way and the change can give you some side effects that are totally normal because your body is in the process of adaptation.

Here are the side effects that your body can present, and how you can fix it:

  • Muscle cramps (increase potassium)
  • Palpitations (increase potassium)
  • Weakness (increase sodium)
  • Bad breath (decrease protein)
  • Dizzy (increase sodium)
  • Fatigue (increase vitamin B1 and B5)
  • Feeling Cold (increase iodine)
  • Not being satisfied (increase fat and apple cider vinegar)
  • Right shoulder pain (decrease fat)
  • Constipation (avoid cheese, increase potassium and vegetables)
  • Low back or abdominal pain (increase more citrus)
  • Vivid dreams (increase vitamin B1)
  • Bloating (decrease fat and increase apple cider vinegar)
  • Rash (increase B vitamins and increase vegetables)
  • Headache (go slower in the transition period)
  • Nervous (increase B1 vitamin)

During the ketogenic diet your body is going to need some supplements and vitamins for better adaptation and less side effects, here are the supplements:

  • Electrolytes minerals (potassium, magnesium, sodium, calcium and trace minerals)
  • Vitamin B1 (helps in the conversion from sugar to fat burning, keto adaptation, stress)
  • Vitamin B3 (helps to remove fat and cholesterol from the liver)
  • Vitamin B5 (helps in the conversion from sugar to fat burning and prevent ketogenic fatigue, flu and rash)
  • Vitamin A (improves insulin resistance)
  • Vitamin D (improves insulin resistance)
  • Choline (helps to get fat off the liver)

To help you find the right supplements, we listed them down for you, so you know where to purchase them:

Electrolytes minerals: Amazon US, Amazon Germany, Amazon UK

Vitamin A: Amazon US, Amazon Germany, Amazon UK

Vitamin B (all Vitamin B’s can all be found in Nutritional Yeast): Amazon US, Amazon Germany, Amazon UK

Vitamin D: Amazon US, Amazon Germany, Amazon UK

Choline: Amazon US, Amazon Germany, Amazon UK

Always consult a professional before making any health changes.


When we make our keto dessert recipes, we need to include a substitute for regular sugar.

We made a list of the 3 sweeteners that we use in our recipes, together with the amazon link, so you know where you can buy them. All of them are organic and free of chemicals.

  • Erythritol
  • Stevia
  • Xylitol

1. Erythritol

Erythritol is a naturally derived sugar substitute that looks and tastes very much like sugar, but has almost no calories. It’s one of our personal favorites!

Get yours here:

Amazon UK

Amazon Germany

Amazon US

2. Stevia

Stevia (steviol glycosides) is about 200 to 300 times as sweet as sugar and provides no calories. It does have the E number 960, so use it in moderation.

It can be used in the European Union since 2011.

The sweetener is isolated from the leaf of the stevia plant (Stevia rebaudiana). The leaves of the plant are ground and soaked in hot water. The aqueous solution is further purified and dried until stevia remains. It does have a bit of an aftertaste. Some people like it, some people don’t. Using this sweetener depends on your own taste.

Get yours here:

Amazon UK

Amazon Germany

Amazon US

3. Xylitol

Xylitol is a polyol (or sugar-alcohol), it’s a natural sweetener that occurs in the fibers of many types of fruit and vegetables. It has a sweet taste without after-taste and is widely used in sweets. The sweetening power of xylitol is roughly the same as that of sugar, but it provides 40% fewer calories. Because xylitol is hardly converted into acid when consumed, it is less harmful to teeth than sugar or other sweeteners such as sorbitol.

Get yours here:

Amazon UK

Amazon Germany

Amazon US