A Keto Diet: A Beginners Guide

What Is A Keto Diet?

A keto diet restricts carbohydrates, which are primarily found in sugary foods, pasta and bread.

A keto diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a strict low-carb diet.

For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has been a major mistake, that coincided with the start of the obesity epidemic.

Studies now show that there’s no reason to fear natural fats. Fat is your friend. On a lowcarb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods – and still lose weight.

How does it work? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.

Eat Freely

High Protein Foods
Natural Fat Foods

Using butter and cream for cooking can make your food taste better and make you feel more satisfied. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut fat, avocado oil or olive oil are also good options.


All kinds of cabbage. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, peppers, tomatoes etc.

Dairy Products

Always select full-fat options like real butter, cream (40% fat), sour cream and cheeses. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Av

Nuts and berries

Enjoy low-carb nuts like brazil nuts, macadamia and almonds. Berries like raspberries, strawberries and blueberries are OK in moderation for most people. Great with whipped cream. Reduce or exclude for weight loss.

Everyday drinks

Still or sparkling. Add a slice of lemon or lime. 

Preferably with cream. Hungry between meals? Tea and Coffee, try mixing the coffee or tea with a dollop of unsalted butter and coconut fat.



Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream and breakfast cereals. Also avoid artificial sweeteners: they often maintain sugar cravings.


Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli etc. Moderate amounts of root vegetables are okay if you are not too strict with carbohydrate restriction.


Industrial butter imitation with unnaturally high content of omega-6 fat and additives. It has no health benefits and tastes bad.


Liquid bread. Full of rapidly absorbed carbs.


Contains a lot of sugar, eat it as a natural form of candy. Dried fruit contains even more carbohydrates. Coconut, citrus and melon contain fewer carbohydrates than, for example, bananas and grapes.

The Key Ingredient

Along side a keto diet, utilising Keto Power Capsules can boost the level of ketones in your blood, this will greatly accelerate the effects of a keto diet. Keto Power capsules are high in MCT, medium-chain triglycerides . MCTs are a type of saturated fat found in coconut and palm oil.

When you consume MCTs while restricting your carb intake on a keto diet, your liver breaks them down into ketones. So, under these conditions, MCTs can increase the ketones in your blood. And because MCTs have a shorter fatty acid chain than most other saturated and unsaturated fats, the body breaks them down more quickly.

Sports Laboratory Keto Power Capsules are available on our website, click on the banner above to get yours and start your weight loss journey today!