Look Better and Feel Better with “KETO”

A "keto" or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance.

What is KETO?

Keto is short for "ketogenic diet" in which the body uses small fuel molecules known as ketones. Ketones are an alternative fuel for the body used when blood sugar glucose is in short supply.

When you ingest carbs, they are quickly broken down into blood sugar. In the absence of carbs, insulin levels become very low and your entire body switches it's fuel supply to run almost entirely on fat or ketones.

These ketones are produced in the liver from fat and they are used as fuel throughout the body including the brain.

Through this process your body becomes very efficient at utilizing fat stores for energy, making it a great method for overall fat and weight loss.


✓ Fat Loss

With the absence of carbs your insulin levels drop dramatically creating the ideal environment for fat loss to occur as Insulin is a fat storing hormone.

✓ Appetite Control

When your body enters a state of ketosis and begins using fat as its primary energy source it will access weeks or even months of stored energy. This has the ability to dramatically reduce sensation of hunger.

✓ Improve Energy and Focus

The steady flow of ketones to the brain often results in and improve state of mental focus and concentration. Fluctuations in blood sugar associated with high carb diets have been shown to decrease mental alertness.

✓ Lower Blood Sugar

For those suffering from type 2 diabetes or high blood sugar, a ketogenic diet is perfect for reducing the negative effects of high insulin levels.

What to Eat

The most important thing for reaching ketosis is to avoid eating too many carbs. On this type of diet you will need to keep your carb intake extremely low; anywhere from 0 to 50 carbs per day.

Stick to these KETO friendly foods, and track your carb intake to maximize your results!


Avoid foods containing a lot of sugar and starch. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high in carbs.



Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.


Potential side effects

Suddenly switching your body's fuel source from carbs to fat and ketones may leave you with some side effects including headache, tiredness, muscle fatigue, cramping, or heart palpitations.

The side effects can usually be avoided by slowly decreasing your consumption of carbs over a period of a few weeks prior to beginning a ketogenic diet.

Top keto supplements


About the author

Dr. Dale Bartek

Dale Bartek is a Physical Therapist and performance enhancement specialist with nearly a decade of elite-level training experience and advanced skills in manual therapy and functional dry needling.

Dale is currently working at Fyzical SPORTS in Las Vegas, Nevada where he has helped treat some of the world's top athletes including MLB All-Stars, Olympic Gold Medalists, and top NCAA athletes from around the country.

Dale is committed to continued learning and helping people achieve their physical therapy, fitness, performance and personal goals. He has a strong passion for baseball and weight training with a vision of combining high performance strength training principles, elite sports performance physical therapy, and pain free training approaches to revolutionize the way athletes look, feel, function and perform.