Lifestyle
Two-Day Dumbbell Workout on Keto: A Beginner Plan
A practical twice-weekly dumbbell routine for keto beginners: five movements, sets and reps, easier options, a worked training log and clear progression rules.
Low-carb, made practical.
Food you can shop for. Labels you can understand. Evidence explained with its limits.
Explore the food guide
New to keto?
A sensible place to begin.
Everyday food
Ingredients, supermarket staples and meals that fit real life.
Browse food guidesKeto on a Budget: Cheap Low-Carb Meals and Staples
Keto 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.
Low-carb in Belgium
What to look for in the supermarket, at the market and when you eat out.
Read the Belgian guidesRead the research carefully
Trials, limitations and the questions that do not have a settled answer.
Explore the researchWork out your starting numbers
The macro calculator estimates calories, protein, fat and net carbs. A planning aid, not a prescription.
Latest writing
Browse the archiveGetting Started
Measuring Ketosis: Blood, Breath or Urine?
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
Apple Cider Vinegar on Keto: What It Does and Doesn't
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 on Keto, and How to Do Dairy-Free Keto
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
Keto and Heart Palpitations: Causes and Fixes
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: What Changes and What to Watch
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.
Keto in Belgium
Eating Out and Socialising on Keto
Restaurants and social occasions feel like the hardest part of keto, but a single principle and a quick cuisine-by-cuisine guide make most meals out easy, without making yourself a nuisance.
Health Conditions
Loose Skin After Keto Weight Loss: What Helps
Loose skin worries a lot of people losing weight on keto. What actually causes it, what you can realistically influence, whether collagen and strength training help, and when it is a job for a surgeon rather than patience.
Recipes
Keto Soups: Low-Carb Bowls to Batch and Freeze
How to make keto soups that fill you up without the carbs: what to leave out, how to thicken without flour, three freezer-friendly recipes, and how to batch and reheat them.
Health Conditions
Keto and the Menopause: Weight, Belly Fat and Honesty
Menopause shifts fat to the middle, slows metabolism and worsens insulin resistance. Where keto genuinely helps, what is mostly anecdotal, how it interacts with HRT and the thyroid, and how to do it sensibly through perimenopause and after.