Ketogenic
Basics
Everything you need to know before you start — simple, clear, no fluff. Chapters 0, 01, 02, 03.
What is Ketosis — in 3 Minutes
Your body produces energy from two sources: sugar (glucose from carbohydrates) or fat (converted into ketones). Your whole life you have run on sugar because you have been consuming carbohydrates constantly. Ketosis means teaching your body to use fat as its primary fuel source.
How? Reduce carbohydrates below 20–25g per day and increase healthy fats. Without carbohydrates, the liver begins producing ketones from fat — including stored body fat.
Energy produced from ketones is cleaner, more stable, and longer-lasting than energy from sugar. No spikes and crashes. No brain fog. No constant hunger.
Dr. Boz Ratio — Your metabolic state today
Before changing anything, you want to know where you stand. The Dr. Boz Ratio is the simplest and most powerful tool for measuring metabolic state — developed by Dr. Annette Bosworth.
Blood glucose (mg/dL) ÷ Ketones (mmol/L) = Dr. Boz Score
You need a glucose meter + ketone meter. Basic kit cost: ~60–80 EUR. Example: Keto-Mojo. Measure in the morning on an empty stomach.
| Dr. Boz Ratio | What it means | What to do |
|---|---|---|
| Below 40 | Optimal fat burning. Active anti-aging. Therapeutic zone. | Maintain what you are doing. Excellent. |
| 40 – 80 | Functional ketosis. Good fat burning. | Continue the protocol. |
| 80 – 160 | Transition. The body is adapting. | Tighten the protocol for 1–2 weeks. |
| 160 – 230 | More glucose than ketones. | Reduce carbs, add fasting. |
| 230 – 1000 | Significant insulin resistance. | Follow the full protocol for 30+ days. |
| Above 1000 | Severe resistance. Maximum priority. | Start immediately. Do not delay. |
Sardine Reset — Ketosis in 3 Days
Stuck and unable to enter ketosis? Or want to reset your metabolism quickly? The Sardine Reset protocol (Dr. Boz) is the simplest way to achieve consistent ketosis.
The 5 Basic Rules for Everyone
If you retain nothing else, retain these 5 rules. Applied consistently, they alone transform the metabolism in 30–90 days.
What You Can Eat — Yes and No
Keto Flu — What It Is and How to Avoid It
In the first 3–14 days, many people experience flu-like symptoms: headaches, fatigue, irritability, muscle cramps. This is “keto flu” — a sign that the body is adapting to burning fat. It is temporary. It is normal.
The mechanism: insulin drops → kidneys excrete more sodium and water → dehydration and electrolyte imbalance → symptoms appear.
If symptoms persist beyond 2 weeks, slightly increase carbohydrate intake (add 10–15g) and reduce gradually. Do not abandon the protocol — adjust it.
Keto Continuum — 8 Steps Toward Consistent Ketosis
Dr. Annette Bosworth developed the Keto Continuum — progressive steps from “eating every 2–3 hours” to OMAD and extended fasting. You do not need to reach the final steps — each level brings measurable improvements.
Macronutrients in Standard Keto
Clean Keto vs Dirty Keto
There is an important distinction missing from most guides: the difference between clean keto and dirty keto. Both produce ketosis — but the long-term effects are completely different.
The 3 Types of Ketones
Ketones are organic compounds produced by the liver from fatty acids when carbohydrates are insufficient. There are three main types — each with a different role.
Burning ketones produces fewer free radicals than burning glucose. BHB crosses the blood-brain barrier directly, without special transporters. 1g fat produces ~9 kcal vs ~4 kcal from carbohydrates. Ketones reduce ghrelin (the hunger hormone) and increase cholecystokinin (satiety).
How to Know You Are in Ketosis — 3 Methods
Types of Ketogenic Diet
There is no single version of keto. Confusing them is a frequent source of failure.
Bralgei approach
Cyclical keto (CKD) is the most sustainable and most human form for the long term. Refeeding days prevent the unwanted effects of prolonged ketosis (thyroid fatigue, reduced T3, chronic cortisol) and are more compatible with social life.