EAT FAT, BURN FAT
YES, YOU READ THAT RIGHT!

That’s what the keto lifestyle can do for you, and it all starts with harnessing your body’s natural ketosis process! In ketosis, your body switches your fuel supply from burning carbs, which are converted into glucose, to burning fat, which is converted into ketones—the most efficient, high energy fuel for your body and brain.

SO HOW DO YOU
KICKSTART YOUR KETOSIS?

FAST

Ketosis can happen naturally between meals and when you fast. When you wake up in the morning, your body is close to being in ketosis, because you haven’t eaten anything since dinner the night before. You’ve been in an overnight fast! So, if you stop eating after 7:00 p.m. and don’t “refuel” until 7:00 a.m., that’s 12 hours. Extend that fasting mode and your body starts breaking down stores of body fat, forming those high-energy ketones!

SUPERFUEL

Ketones are superfuel for your body and brain! You want to keep your body in ketosis so it keeps producing them. Don’t undo your overnight fast by grabbing food first thing. Fill up on ketones—the fourth macronutrient! Unlike fats, protein, and carbohydrates, this is the macronutrient energy source your body makes. Supplement that source with exogenous ketones, like It Works! Ketones!

EAT

Ketosis is a metabolic process. That’s why what you eat and when you eat it is so important to a successful keto lifestyle. This isn’t a diet; this is building complete, balanced meals with the right proportions of those core macronutrients—fats, protein, and carbohydrates.
Your macronutrient calorie intake breakdown should be: 70% healthy fats, 20% protein, and 10% carbohydrates.

FUEL

Food is your fuel, and choosing the right food will help you maintain your body’s ketosis so you can burn fat for fuel. When it comes to eating 70% healthy fats, 20% protein, and 10% carbohydrates, you want to choose the right fats, protein, and carbs! Make your fats quality fats, those that are rich in omega-3 and omega-6 fatty acids. Choose proteins from wild-caught and grass-fed sources whenever possible. When it comes to carbs, don’t think potatoes! Think complex carbohydrates from non-starchy vegetables. Choose the right foods with the What to Eat guide.

RELOAD

A lot of people think that the keto lifestyle means you never eat a potato again! That’s not quite true. Once a week you’ll want to “reload” with carb cycling, alternating your carbohydrate intake. So pick one day to add back in “clean” carbs—complex carbs like sweet potatoes, squash, rice, black beans, quinoa, and whole fruits. This reloads your body with important macronutrients and allows it to stay in fat burning mode!

WHAT TO EAT!

So, as you may have noticed, what you eat and when you eat it is important to a successful keto lifestyle! Again, this isn’t a diet. This isn’t about segmenting your plate or counting carbs. This is building balanced meals with those core macronutrients—fats, protein, and carbohydrates.

Meet your macronutrient intake by grouping these keto-friendly foods into delicious meals!

As you build your keto meals, keep in mind these percentages and servings are "averages." Everyone's macronutrient intake is unique. This is YOUR keto journey!

AND THESE DELICIOUS FOODS ARE JUST A START! SEE THE BEST FATS, PROTEINS, AND CARBS TO EAT (AND WHICH TO AVOID) WITH COMPLETE FOOD LISTS, RECIPES, AND MEAL HACKS TO SUPPORT YOUR KETO LIFESTYLE!

WHAT TO USE

With those five simple daily actions and balanced, healthy meals, you’re on your way to living keto! That’s how easy (and delicious!) the keto lifestyle can be. And best of all, you have an entire support system for your best keto life with KetoWorks!

CUSTOMIZE YOUR KETO

All this is just your starting point! It’s your lifestyle to build in a way that works best for you. Check out these tips, tricks, and meal hacks!

† These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.

Always consult your physician before changing your diet, including going keto.