During the ketogenic diet you feed yourself with fats, proteins, and minimal fibre to force the body to trigger the ketogenesis mechanism. The result is the production of ketones, which will be used as fuel instead of sugar.

The human body produces energy (ATP) using 2 types of fuel: sugars/carbohydrates or lipids/fats converted into ketones. Ketones, as a type of chemical energy, are more powerful and more sustainable long-term than energy produced from sugars.

• As minimally processed as possible — plain meat, plain cheese, plain vegetables, as they are in nature. No E numbers, no ingredients with 100 elements on the label. That is the secret.
• Keto is not used long-term without cycles — it is an efficient tool, not a permanent lifestyle in extreme form. Breaks of 1–2 days are necessary from time to time.
• Snacking is not recommended — meals in keto must be substantial, filling, and preferably at fixed times. Maximum 2 meals per day.
• Breakfast is not recommended — or eating before 11–12 am. The first meal must be zero carbohydrates. ZERO.
• Last meal before 8:00 PM — do not go to sleep less than 3 hours after the last meal.
• In the first part of the day — water, water with lemon, ginger tea or other unsweetened vitalising teas.
• If hunger is intense — ayran or kefir with salt. 1–2 portions can keep you satisfied for hours. It is water, salt, fat, and a little milk. It is keto.
• Between meals — vegetable juices or nuts and seeds with high fat content (unroasted). The equivalent of one handful per day.