Food you can shop for. Labels you can understand. Evidence explained with its limits.
Explore the food guide
A sensible place to begin.
Ingredients, supermarket staples and meals that fit real life.
Browse food guidesKeto need not be expensive. The cheapest keto foods, a low-cost weekly shop, meals worth batching, and the premium products you can safely leave on the shelf.
What to look for in the supermarket, at the market and when you eat out.
Read the Belgian guidesTrials, limitations and the questions that do not have a settled answer.
Explore the researchThe macro calculator estimates calories, protein, fat and net carbs. A planning aid, not a prescription.
Lifestyle
How to keep keto going when you work nights or a rotating roster: when to eat, how to handle the 3am slump, why electrolytes and caffeine timing matter more, and food that survives a long shift.
Health Conditions
Low-carb and ketogenic diets can sharply improve blood-sugar control in type 1 diabetes, but they carry real risks of hypoglycaemia and ketoacidosis. What the research shows, and why this is strictly a supervised undertaking.
Food & Ingredients
Potatoes are too starchy for keto, but the cravings are real. The honest carb numbers, where sweet potatoes land, and the low-carb swaps that genuinely stand in for mash, roasties and chips.
Lifestyle
Does cutting carbs wreck your metabolism or protect it? What the metabolic-ward studies actually found, why some slowdown is normal with any weight loss, and how to keep your rate up on keto.
Lifestyle
A practical twice-weekly dumbbell routine for keto beginners: five movements, sets and reps, easier options, a worked training log and clear progression rules.
Getting Started
Whether you need to test for ketosis at all, and how the three methods compare. Urine strips, blood meters and breath analysers, what each measures, what it costs, and why chasing the numbers can mislead.
Food & Ingredients
Does apple cider vinegar help on keto? An honest look at the glucose and appetite evidence, whether it breaks ketosis, how much to use, the myths to drop, and who should be careful.
Food & Ingredients
Dairy is a keto staple, but it stalls some people and upsets others. Which dairy fits keto, the carb traps to watch, the signs it might be a problem for you, and how to do keto well without any dairy at all.
Health Conditions
A fluttering or racing heart in the first weeks of keto worries a lot of people. Why low-carb eating triggers palpitations, the electrolyte fix that usually settles them, and the symptoms that mean see a doctor.
Lifestyle
Keto over 50 works, but the body you are feeding has changed. Muscle, bones, medications, hydration and a slower adaptation all deserve attention. A practical guide for older adults, sensibly framed.