iGoKeto

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha"

Welcome to Your Keto Journey!

Join us as we explore the science behind the keto diet, its impact on health, and practical tips to help you succeed on your keto journey. Whether you’re looking to shed a few pounds, boost your energy, or simply eat healthier, the keto diet offers a sustainable and effective solution.

About us

Discover the transformative power of the ketogenic diet, a low-carb, high-fat eating plan designed to help your body burn fat for fuel. By drastically reducing carbohydrate intake and increasing healthy fats, the keto diet shifts your metabolism into a state called ketosis. In this state, your body efficiently burns fat for energy, leading to potential benefits like weight loss, increased energy levels, and improved mental clarity

How to start

Starting a keto and intermittent fasting (IF) combo can feel daunting, but with a clear plan, it’s simple and effective. Here’s a concise guide to kickstart your journey.

1. Understand the Basics

  • Keto Diet: Aim for 70-75% fats, 20-25% protein, and 5-10% carbs (20-50g daily). Focus on foods like avocados, nuts, eggs, meat, fatty fish, and low-carb veggies.
  • Intermittent Fasting: Alternate eating and fasting windows. Common methods include 16:8 (16 hours fasting, 8 hours eating) or 5:2 (normal eating 5 days, 500-600 calories 2 days).

2. Set Your Goals

  • Decide what you want: weight loss, better focus, or health improvement.
  • Start with realistic expectations—aim for gradual progress (e.g., 1-2 lbs/week).

3. Plan Your Keto Meals

  • Stock Up: Get keto-friendly foods: coconut oil, olive oil, butter, cheese, eggs, leafy greens, broccoli, cauliflower, and proteins like chicken or salmon.
  • Meal Prep: Plan 2-3 meals for your eating window. Example: Breakfast (if eating early) – eggs with avocado; Lunch – grilled chicken salad with olive oil; Dinner – salmon with asparagus.
  • Track Carbs: Use an app like MyFitnessPal to stay under 20-50g carbs daily.
  • Hydrate: Drink water, black coffee, or unsweetened tea to stay hydrated and curb hunger.

4. Choose Your Fasting Schedule

  • Beginner-Friendly: Start with 16:8—fast for 16 hours (e.g., 8 PM to 12 PM next day) and eat within an 8-hour window (12 PM-8 PM).
  • Ease In: If new to fasting, begin with 12:12 and gradually increase fasting time over a week.
  • Stay Flexible: Adjust windows to fit your lifestyle (e.g., skip breakfast if it suits you)..

5. Combine Keto & IF

  • Eating Window: Consume keto meals during your eating window. For 16:8, have 2-3 meals between 12 PM and 8 PM.
  • Break Your Fast: Start with a small, keto-friendly meal (e.g., bulletproof coffee or eggs) to avoid digestive discomfort.
  • Electrolytes: During fasting, sip bone broth or add salt to water to maintain sodium, potassium, and magnesium levels (prevents “keto flu”).

6.Tips for Success

  • Start Slow: Begin with keto for 1-2 weeks to become fat-adapted, then add IF.
  • Listen to Your Body: If you feel weak or dizzy, break your fast with a small keto snack and adjust.
  • Stay Consistent: Stick to your schedule, but allow flexibility for social events or cravings.
  • Track Progress: Monitor weight, energy, and mood. Apps like Carb Manager can help track both keto macros and fasting times..

7. Avoid Common Pitfalls

  • Overeating: Stick to portion control during eating windows to stay in a calorie deficit if weight loss is your goal.
  • Too Few Calories: Ensure you’re getting enough fats and protein to avoid fatigue.
  • Ignoring Hunger: If fasting feels too hard, shorten the fasting window and build up gradually.

Sample Day (16:8 with Keto)

  • 8 PM (previous day): Start fasting.
  • 12 PM: Break fast with bulletproof coffee (coffee + MCT oil + butter).
  • 2 PM: Lunch – Cobb salad with bacon, eggs, avocado, and olive oil dressing.
  • 6 PM: Dinner – Grilled steak with roasted Brussels sprouts.
  • 8 PM: Stop eating, begin fasting again.
  • Drinks: Water, herbal tea, or electrolyte drinks during fasting.

8. Resources

  • Recipes: Check websites like Diet Doctor or Ruled.me for keto meal ideas.
  • Apps: Use Zero or Fastic for fasting timers.
  • Community: Join keto or IF groups on X for tips and motivation.

Final Notes

Consult a doctor before starting, especially if you have medical conditions like diabetes. Start with one change (keto or IF), master it, then combine for maximum results. Stay patient—results take time but are worth it!
If you want a personalized plan or have specific goals (e.g., weight loss amount, dietary restrictions), let me know, and I can tailor this further!

“Keto changed everything! Dropped 25 pounds, full of energy, and enjoying tasty food. Absolutely thrilled!”

Annie Steiner

CEO, Greenprint

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