The Keto Diet

The Keto Diet


There’s a good chance that you’ve heard about the ketogenic, or keto, diet by now. The keto diet has grown in popularity over the last decade, mainly because it has helped many people lose weight quicker and easier than ever before. The basic principle of keto is to get more calories from fat than from carbs, which leads to increased fat burning and reduced hunger cravings. This article will explain everything you need to know about keto. 

Benefits Of The Keto Diet: 

  • Weight loss (1
  • Accelerated fat burning (1
  • Improved brain function (2, 3
  • Improve PCOS symptoms (4
  • Control over hunger cravings (5
  • Decreased blood sugar spikes (6)   

How Keto Works 

When you reduce your carbohydrate intake, you limit sugar (glucose) supply to your muscles, which is the body’s main source of energy. The keto diet is designed to put you in a state of “ketosis”, and this metabolic state is characterized by your body using predominantly fatty acids and “ketones” as an energy source, instead of carbohydrates. When this happens you become more efficient at burning fat. Additionally, due to reducing carbohydrate intake, the ketogenic diet reduces blood sugar and insulin levels, which has multiple health benefits, including reduced hunger cravings. 

Will Keto Help Me Lose Weight? 

There’s plenty of scientific evidence and human trials to show that the keto diet helps with weight loss (8, 9, 10, 11). The ketogenic diet has also been shown to be better for weight loss than low-fat diets, even when total calorie intake is the same (10), demonstrating that the keto diet is advantageous in regards to weight loss. The keto diet helps you lose weight by reducing appetite and calorie consumption (12, 13) whilst increasing protein intake (14) and fat burning (15, 16, 17, 18). All in all, the keto diet is perfect for anyone who wants to lose weight quickly without calorie tracking every meal. However, you will have to check food labels and track your carb intake each day. 

How To Start 

If you are not currently following any diet, it is likely that you are getting the majority of your daily calories from carbs (45-65%), and about 20-35% from fats, and 10-35% from protein. However, to reap the benefits of the keto diet, you need to be in a ketogenic state. To be in a ketogenic state you need to reduce your carbohydrate intake to 5-10% of your daily calorie intake and increase your fat intake to 70%+. Keep reading to find out the most effective ways of adjusting your diet to achieve this ratio.

Rules to follow:

  • Aim for 20 to 50 grams of carbs per day (or fewer) 
  • Stock up keto-friendly foods (table below) 
  • Put plenty of low-carb veggies on your plate to help you feel fuller and avoid eating just calorie-dense fatty foods. Veggies will also be a vital source of fibre. - Find what keto-friendly meals you like then meal prep them for work - drink water, not juices. Also, make sure you’re getting enough electrolytes.

What Foods Are Keto-Friendly? 

Foods that are keto-friendly are those that are coherent with the keto macronutrient ratio (carbs; 5-10%, fat; 70%+). Therefore you must try your utmost best to avoid carbohydrates. High carbohydrate foods, including pastries, potatoes, rice, pasta, and most fruits have to be severely restricted in order to be in a ketogenic state. This sort of food must be kept off the menu because it is not keto-friendly. These foods will bring your carbohydrate intake to above 10% of your daily energy intake and supply your body with plenty of glucose, which is the enemy of the keto diet. The foods that will make up the bulk of your diet are eggs, seafood, meat, high dairy products, nuts, and vegetables that grow above the ground. Most of these foods contain virtually no carbohydrates and therefore can be eaten in abundance. 

The table below indicates what foods should be eaten and avoided whilst on the keto diet.

Eat More!  Remove!
Meat Potatoes
Fish and seafood (especially salmon, avoid breading) Fruit
Eggs (any way you look) Pasta
Natural fat, high-fat sauces (butter or coconut oil, olive oil, garlic butter) Milk
Vegetables growing above ground (cauliflower, cabbage, avocado, broccoli and zucchini) Beer
High-fat dairy (butter, cheese & cream) Rice
Nuts (pecan & macadamian, limit cashews) Bread
Berries Juice 
Seeds Sweets

 Eat protein, but not too much! 

To be in ketosis you need to make sure your protein intake is moderate compared to your fat intake, therefore many foods that are keto-friendly, such as meat, must be limited. When too much protein is consumed it has the potential to be converted to glucose, which fights against ketosis. It is advised to not consume over 2 grams per kg of body weight per day. So, if you weigh 14 stone (89kg), do not consume more than 178 grams of protein in a day.

Yes! Vegetables are in! 

You may actually find yourself consuming more vegetables than ever before when on a keto diet, as vegetables will likely replace the pasta, rice, chips, and potatoes from your usual diet. However, make sure that you are only eating vegetables that grow above the ground, such as leafy greens, cauliflower, cabbage, broccoli, zucchini, and avocado, as these are lower carb. Additionally, vegetables are a great way of consuming more “good fats” on the keto diet. 

Supporting Supplements


PNI Keto Quick contains ingredients that are proven to help you get into ketosis and reap the weight loss benefits (19, 20, 21, 22). PNI Keto Quick consists of high doses of specific BHB Salts, which elevate blood ketone levels, benefiting those trying to transition into ketosis (23). By using PNI Keto Quick alongside a ketogenic diet, you will reduce the time it takes to reach ketosis and reduce side effects associated with this transition, such as headaches and muscle cramps.


PNI Lean Shake Plus is a very low carb protein shake/meal replacement. This will help you increase your calorie and protein intake, whilst being low-carb and therefore compliant with your keto macro goals. PNI Lean Shake Plus is also low in calories, easily digested and tastes amazing. 

Macro Breakdown: 24g Protein, 2g Carbohydrates, 0.5g Fat & 106 - 110 Calories per serving 

(depending on flavor) 


As the Keto diet is high in fat, it is common to experience digestive issues. PNI Gut Health promotes easy and regular bowel movements, as well as reducing bloating and heartburn. The types of fibre (prebiotics) and friendly bacteria (probiotics) in PNI Gut Health will significantly improve any digestive issues that occur due to an increase in dietary fat. 


Any drastic change in diet can cause inflammation. Fish oils are rich in omega-3 essential fatty acids, which have potent anti-inflammatory properties. Additionally, PNI Super Fish Oils contains 1000mg of fish oils, but more importantly, it contains very doses of EPA and DHA. DHA is essential for the growth & function of the brain, DHA studies have shown to improve cognition, Vision, and decrease inflammation in the body. EPA & DHA in studies has been shown to help lower cholesterol and blood pressure.

Example Of A Keto Day:

Meal 1 Breakfast: 500 calories (44.2g Protein, 32.6g Fat, 2.4g Carbohydrates) 

  • 4 whole large egg omelets 
  • 2 Rashers of smoked bacon. 

Supplements: PNI Keto Quick, PNI Super Fish Oils, PNI Gut Health & PNI Lean Shake Plus 

Snack (optional): Black Coffee with 1 Teaspoon of MCT Oil 

(Calories 126, 0g Protein, 14g Fat, 0g carb) 

Meal 2 Lunch: 248 calories (37g Protein, 9g Fat, 4g Carbohydrates)

Lettuce Wrapped Cheeseburgers (Asda’s Butcher’s selection Quarter pounder beef burger, cheese singles, and Iceberg lettuce). 

Snack (optional): Nuts! Ideally, Walnuts as they’re rich in omega-3’s and antioxidants!

(50g; 327 calories, 7.62g Protein, 32.6g Fat, 3.46g Carbohydrates) 

Meal 3 Dinner: 408 Calories (41.07g Protein, 30.21g Fat, 1.8g Carbohydrates)

  • Salmon (2oz/ 56.5grams) 
  • Feta cheese plate (100grams) 
  • leafy greens (55g spinach etc)


The keto diet has a lot of research to suggest that it is an effective weight-loss method that targets fat stores, controls hunger hormones and usually doesn’t require calorie counting, as you will naturally start eating less. If you are going to try the keto diet then you must follow the dietary guidance provided within this article. Additionally, you would benefit from supplementing BHB salts with PNI Keto Quick, this supplement will help you get into ketosis quicker and reap the benefits. There are other supplements such as PNI Gut Health & PNI Super Fish Oil that will help combat the potential side effects that can occur when reducing carbohydrate intake.