Blog
Stories, science and insight
Net carbs: how to work them out (and why total carbs mislead)
On keto what counts isn't total carbs but net carbs: total minus fibre. The formula, worked examples with avocado and chia seeds, and the European label trap that almost nobody explains.
3 min readThe ketogenic diet: the complete guide to getting started
What the ketogenic diet is, what you eat, how to set your macros and the 7 steps to start sensibly. The starting point, with links to go deeper on each topic.
9 min read
Keto breakfast: what to eat to start the day
Practical ideas for a ketogenic breakfast: what to eat, what to watch out for, and a few quick options for busy mornings.
3 min read
Electrolytes on the ketogenic diet: what to know about sodium, potassium and magnesium
Sodium, potassium and magnesium on keto: which foods provide them, what common symptoms can and can't tell you on their own, and when to ask a doctor before supplementing.
3 min read
How to start the ketogenic diet: a first-steps guide
The starting point for anyone trying keto: what to know before you begin, what to put in your cart, and what to expect in the first few days.
3 min read
Contraindications and side effects of the ketogenic diet
Who should talk to a doctor before starting, which effects are common, and which signs instead require medical attention.
4 min read
Protein: how much you really need on keto
Keto is not a high-protein diet. How much protein you really need, why 'moderate', and from which sources.
1 min read
Why you crave sugar (and how to learn to say no)
Sugar cravings aren't a lack of willpower: they have a biological basis. Understanding it is the first step to saying no.
1 min read
Keto flu: what it is, why it happens and how to overcome it
Headaches, fatigue and irritability in the first days of the ketogenic diet? It's the so-called 'keto flu'. Here's why it happens and how to handle it simply.
2 min read
Glycemic index vs glycemic load: why rice and potatoes are 'hidden sugar'
Why do bread and rice behave like several teaspoons of sugar? The difference between glycemic index and glycemic load, explained with Dr. David Unwin's data.
2 min read
Good fats and bad fats: the fearless guide
On keto, fats are the fuel. But which ones to choose? The difference between good fats, fats to moderate, and fats to avoid.
1 min read
What happens in your body when you eat sugars: glucose and insulin explained simply
What really happens when you eat bread, pasta or sweets? The journey of sugar through the blood, the role of insulin, and why it matters for the ketogenic diet — explained simply.
3 min read
Sweeteners on keto: which to use and which to avoid
Not all sweeteners are the same: which ones don't raise blood sugar and are suitable for keto, and which are better limited.
1 min read
What sugars (carbohydrates) are: the simple guide
Carbohydrates, carbs and sugars are the same thing. What they are at the molecular level, the difference between simple and complex sugars, and why 'slow-release' doesn't mean harmless.
4 min read
What to eat and what to avoid on the ketogenic diet
The practical list of yes and no foods on the ketogenic diet: what to fill your plate with and what to leave on the shelf.
1 min read
Ketosis: what it is and how to tell if you're in it
Ketosis is the goal of the ketogenic diet. But what is it really, and how do you know if you've reached it? Signs and measurement methods explained simply.
4 min read
Carbohydrates, sugars and starches: the different types explained simply
Sugar, starch, fiber: not all carbohydrates are the same. Understanding the types is the first step to making better choices about what to eat.
1 min read
5 beginner mistakes on keto (and how to avoid them)
The five most common mistakes people make when starting the ketogenic diet — and how to avoid them so you get off on the right foot.
1 min read