Four circular dessert bowls with various toppings are on a solid blue background. The top left bowl has pink contents with strawberries. The top right bowl has tan contents with cookies and whipped cream. The bottom left bowl has light purple contents with blueberries, whipped cream, and chocolate syrup. The bottom right bowl has yellow contents with whipped cream.

Four circular dessert bowls are on a solid blue background. A pink dessert with strawberries is at the top. A tan dessert with cookies is at the top right. A light purple dessert with blueberries, whipped cream, and chocolate syrup is at the center. A yellow dessert with a flower is at the right.

What is Keto?

It's actually pretty simple.

Your body uses 2 main sources for energy:

Fats & Carbs

Two distinct piles are on a light beige background. On the left is a pile of yellow-orange clusters labeled BODY FAT with an arrow pointing to it and text that says Burn this. On the right is a golden-brown slice of bread labeled CARBOHYDRATES with an arrow pointing to it and text that says Not this.

Your body uses 2 main sources for energy:

Fats & Carbs.

Carbs are easy to break down so your body will always use them first. (This means the more carbs you eat, the less fat you burn). A ketogenic diet reduces the amount of carbs you eat so that your body gets its energy from fat instead of carbs.

Benefits of Keto

Healthy Weight

In ketosis, your body turns to fat for
energy and becomes more
balanced with insulin—two keys to
lasting weight control.

Mental Clarity

On keto, your brain gets steady
energy, (goodbye glucose spikes!)
which can help reduce brain fog
and boost focus and
clarity.

Reduced
Inflammation

Ketones can lower inflammation
markers, which may help improve symptoms of psoriasis, joint pain,
and digestive issues
like IBS.

Tips

Make going keto even easier

Understand what keto really is

There are mountains of information available out there, but at the end of the day, keto is about one thing: keeping your carbohydrate intake very low. Period.

Manage your expectations

Keto can be powerful, but it’s not magic, and it’s not instantaneous. Be patient, and don’t compare your results with anyone else’s.

Be prepared for keto flu

Skimping on salt and other electrolytes is one of the biggest mistakes you can make in transitioning to keto. Be generous with your salt, and incorporate salty foods like bacon, olives, pickles, and broth.

Get professional guidance on medication

Some medications may need to be adjusted after starting keto, but this should always be done in consultation with a physician to make sure you stay safe in your new lifestyle.

Get baseline blood tests

This will give you valuable data on the progress you are making.

Know how to order in restaurants

Ask for bun-less burgers, and swap out starchy sides in favor of non-starchy vegetables or a salad. Being on-the-go or in a hurry doesn’t mean you have to throw out your keto lifestyle.

Go easy on yourself

Be patient with yourself-and don’t let mistakes lead to giving up! Just get right back on track.

Give yourself non-weight milestones

The scale does not give you the full picture of your success. Always look at the broader picture of your health when you are evaluating your progress.

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The
“Keto Flu”

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What is it?

Keto flu is what some people feel as their body switches from burning carbs to burning fat. While it sounds scary, most people feel great quickly—but it’s good to know what to expect in case you feel off the first day or two.

Symptoms

Headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation.

The Cure: Electrolytes

Electrolytes help prevent keto flu and ease symptoms like headaches or dizziness. Since your body loses more salt on keto, staying hydrated and getting enough sodium and magnesium is key.

(If you take meds for diabetes or blood pressure, talk to your doctor—what feels like keto flu might be a sign your meds need adjusting.)

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Our Family Started Keto Chow to Make Keto Easy

Chris & Miriam, Keto Chow Founders, pose on a green background.

We have a big, busy family. Going keto finally gave us back the health and energy we needed to be present with our kids; but the meal prep, shopping, and macro counting was pulling us away. So we set out to create a quick, easy meal that was nutritionally perfect (and it had to taste incredible). Because you deserve the benefits of ketosis, without the hassle.

Chris & Miriam Bair

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