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blog Keto 101: The Informative Guide to Keto

Keto 101: The Informative Guide to Keto

Anyone with access to any media channel has undoubtedly heard the term “Keto” or “Ketogenic”.

Although Keto is in the limelight, there is still a plentiful amount of information lacking, or simply missing from the mindset of those setting out to join the Keto crowds.

We set out on a specific goal to put together an informative guide for the Keto diet to help educate fellow consumers and shine a light on all of the details that are a must to know.

We at Nutrex Research, have been leaders in the realm of weight loss, dating back to the introduction of Lipo-6 in the early 2000s.

We want to continue this trend as we set out to be innovators in the Keto diet world. In this series, we will go over the following information to determine exactly what the Keto lifestyle is all about and what caused the increased notoriety over the past few years.

This information will consist of:

An In-Depth Look at The Keto Lifestyle
What is Ketosis?
The Benefits of Being in Ketosis
The Side Effects of Being in Ketosis
How To: Setting Up Keto Macronutrients
Lipo-6 Keto Powder
What's in it? What are BHB Ketones?
How Does This Affect Ketosis?
How To: Supplementation
Lipo-6 Keto Pills
Why This Blend?
How Can This Benefit the Keto Dieter?
How To: Implementing to Program
Lipo-6 Keto Gel
What's in it?
How Fat Gel?
How To: Implementing to Program

As we continue into this Keto series, each topic will be discussed in detail to ensure that you are better set up for success if this is your diet of choice.

In the meantime, check out the best weight loss products section to help assist you with getting started on your weight loss journey as you transition your lifestyle into a Keto-based plan.

Compiled below is a list of the top weight loss supplements that are recommended to support your fat loss goals as you progress through Ketosis:

A common amino acid, L-Carnitine facilitates the metabolization of long chain fats to fuel the muscle with energy.

This allows you to convert more of the fats you consume into rapid energy.

CLA (Conjugated Linoleic Acid)
A healthy fat that has several studies backing its ability to disrupt fat storage, mobilize more fat, and maintain lean body mass throughout an extended period of time while introducing Conjugated Linoleic Acid to your supplement regime.

Vitadapt is a clinically dosed multivitamin to bridge any nutritional gaps from extreme dieting.

It also helps replenish trace minerals lost by cutting out certain food groups. Vitadapt consists of adaptogenic herbs to combat stress, fatigue, and reduce cortisol

Lipo-6 Diet Pills / Powders
Pick the formula suited toward your personal dosing / energy needs. These great formulas will enhance overall energy to crush your workouts, as well as induce thermogenesis to heat the body’s internal core temperature to exhibit higher calorie burning and fat oxidation.

Lipo-6 Defining Gel
Target stubborn fat deposits with this topical fat burning gel. Each serving when rubbed into the skin penetrates the fat sell to induce lipolysis and enhance the body’s ability to burn that stubborn fat and increasing core heat and sweat productivity over time.

Now that we’ve got the consensus covered, let’s get into the full details.

Part 1: The Introduction to Keto

To understand the keto diet fully, it is imperative to understand what exactly Ketosis means. Ketosis is a normal bodily process that takes place when your body doesn’t have enough carbs to utilize for energy.

In turn, the body opts to burn fat and by doing so, creates a substance called ketones. As the production of ketones increases, they can be used as fuel (primary energy source). To reach Ketosis, the average person can expect to achieve this within 3-4 days.

To enter and sustain ketosis, following a ketogenic diet is the method used to achieve such a state. Ketogenic dieting is a spinoff of the popular low-carb diets of the past (Atkins and Paleo).

Unlike a low carb and high protein diet, a Ketogenic diet consists of higher fats, moderate protein, and minimum carbs (typically less than 50 grams per day). [3]
The health benefits that follow a keto lifestyle are becoming more and more widely accepted.

There have been many clinical studies conducted that suggest the lowering of risk for heart disease, helps those with metabolic syndrome, insulin resistance, and type 2 diabetes.

New studies are being analyzed for the possible effects on acne, cancer, polycystic ovary syndrome (PCO), and even nervous system diseases like; Alzheimer’s, Parkinson’s, and Lou Gehrig’s Disease.

We can’t stress enough that we are not endorsing any of the claims and it is suggested to consult a physician for any of these concerns*. [3]

BE WARNED that transitioning into Ketosis will test you, as it isn’t an easy process to endure or sustain in part to the potential side effects you may experience. During the first week of following your new keto diet, you will start to notice ‘flu-like’ symptoms appear (also known as keto flu).

Some common side effects that you may experience during this process may consist of:

  • Chronic Headache and Similar Issues
  • Long-Lasting Fatigue or Tiredness
  • Brain Fog or Decrease in Focus
  • Nausea-Like Symptoms
  • Dizziness and Drowsiness May Occur
  • Increase in Sugar/Carb Cravings
  • Sore Muscles and/or Joint Pain
  • Bad Breath and Other Body Odor Issues

One way to help ease such symptoms is to ensure proper hydration by drinking plenty of water. [3]

Now that you know what to expect once you reach ketosis, it’s time to set out the proper path to get you there.

Much like any ‘diet’, the most important variable is overall calories. The goal is to consume fewer calories than what you burn, most commonly referred to as the creation of caloric deficit. Start by figuring out your estimated Total Daily Energy Expenditure (TDEE) using the Harris-Benedict Equation.

First, we need to figure out your Basal Metabolic Rate (BMR):

Women: 655.1 + [4.35 x Weight (LB)] + [4.7 x Height (IN)] - [4.7 x Age (Years)]
Men: 66 + [6.2 x Weight (LB)] + [12.7 x Height (IN)] - [6.76 x Age (Years)]

Next, to figure out your total daily calorie needs, multiply your BMR by the appropriate activity factor:

Sedentary (Little to no exercise) BMR x 1.2
Lightly Active (Light Exercise/Sports 1-3 Days/WK) BMR x 1.375
Moderately Active (Moderate Exercise/Sports 3-5 Days/WK) BMR x 1.55
Active (Hard Exercise/Sports 6-7 Days/WK)  BMR x 1.725
Extremely Active (Very Hard Exercise/Sports & Physical Job/2x Training) BMR x 1.9

Once you have your TDEE, reduce by 15%-20%

TDEE x .85 = Calories
TDEE x .80 = Calories

Next, in order to maximize ketosis, we need to set your macros:

FAT: 70%-75% of Calories[1]

(Calories x .70) / 9 = Fat Grams Daily
(Calories x .75) / 9 = Fat Grams Daily

Protein: 20%-25% of Calories

(Calories x .20) / 4 = Protein Grams Daily
(Calories x .55) / 4 = Protein Grams Daily

Carbohydrates: 5%-10% of Calories[2]

(Calories x .05) / 4 = Carbs Grams Daily
(Calories x .10) / 4 = Carbs Grams Daily

NOTES - Carbs should consist of fibrous green veggies, while minimizing processed carbs and sugars.
NOTES - Although tempting to increase protein, too many amino acids (protein) can disrupt ketosis.

As you progress into your weightloss routine, re-calculate as your body weight stabilizes. To check overall ketone levels, you can purchase ketone strips to continuously monitor your levels.

Check out part 2 of this series where we go into detail on the main benefits and differences of using the capsulated version of our Lipo-6 Keto product.


1. Harris-Benedict Equation. (n.d.). Retrieved from BMI Calc:
2. Keto Calculator. (n.d.). Retrieved from Healthy Weight Forum:
3. Michael Dansinger, M. (2019, June 02). Ketosis and the Keto Diet