• Going Keto? 7 Steps for Mastering your Keto Routine

    With summer right around the corner, you may be looking for an efficient routine to keep you in shape. There’s so much buzz surrounding the Keto Diet and how to properly perfect the regiment

    This highly touted trend can be an amazing way to transform your nutritional routine and help you meet all your wellness goals. However, it isn’t as simple as just taking Keto Diet Pills and maintaining your same lifestyle…

    The routine isn’t easily perfected. It’s essential to identify your own physical profile and learn what works best for you. If you follow our step by step process, you will become a Keto Master in no time and exceed your own expectations! Let’s start by learning more about this popular regiment.

    Keto Diet Plan for Beginners

    The Ketogenic Diet involves replacing your normal sources of fuel with higher quality sources. Most people rely heavily on Carbohydrates for fuel to get them through their week.

    However, an excessive consumption of Carbohydrates can overload your body and weigh you down. By completely cutting carbohydrates, your body will get used to utilizing other natural sources for fuel.

    You will replace these old fuel sources with nutrient rich, healthy fats. Roughly between 70-80% of your food consumption should be made up of fats when on a low carbohydrate diet.

    Get used to the two words “Ketones” and “Ketosis” as these are important elements to learn about. In a low-carb state, your body produces Ketones that are used as a source of premium fuel. When your body is in this consistent low-carb state, you can reach Ketosis.

    Healthy Fats for Fuel?

    This may sound crazy to people that have been misled by common misconceptions about fat consumption. However, you should be using fats to your advantage rather than trying to steer away from them. A successful low carbohydrate diet involves utilizing healthy fat sources for fuel.

    Furthermore, it’s important to choose healthy fats that have natural Omega content and other beneficial nutrients. For our list of Quality Keto-Foods, foods to avoid and other tips, follow our simple step Keto Guide below.

    Keto Approved Foods

    Simple 7 Step Keto Routine:

    1. Identifying your Profile:

    It’s important to know everything about your body to gauge the success of your Keto Plan. This includes, your Gender, Height & Weight, Body Mass Index, Body Fat Percentage, Food Allergies and all other unique details. This will help you track your goals and better adjust your regiment to meet your needs.

    2. Keto Diet Menu for Beginners:

    Choosing the right foods to start your Keto Diet Routine is half the battle. Don’t be fooled into thinking all fatty foods are fine to eat whenever. Your body will not be happy if most of your fat intake comes from processed bacon and sausage.

    There are certain fatty foods that deliver higher nutritional content which will bring you more success. Stay away from processed food products and maintain a strong balance of food groups. Below is a General Guide that can help you with your shopping list.


    Asparagus, Avocados, Matcha, Broccoli, Green Beans, Brussel Sprouts, Bok Choy, Celery, Eggplant, Zucchini and Tomatoes.

    Meat & Fish:

    Turkey, Salmon, Chicken, Fatty Fish, Clams, Oysters, Mussels, Lobster, Lamb, Grass-Fed Beef and other lean meats from high-quality sources.


    Butter & Ghee, Cream Cheese, Goat Cheese, Cottage Cheese, Gouda, Whole Eggs, Whole Milk and Greek Yogurt.

    3. Thriving without Carbohydrates:

    It might seem initially difficult to get through the day without the carbs that you’ve grown accustomed to. You may feel as if the Keto Diet is not working properly or that you’re doing something wrong.

    However, this is perfectly normal within the first week of starting your routine. Your body will go through an adjustment as it adapts to burning ketones instead of carbohydrates. By hydrating with lots of water and proper Electrolytes, your body will be able to power through!

    Woman Reading Nutrition Label

    4. Measuring Macros:

    Counting Macro nutrients like (fat, protein and carbs) is one important element to your Keto Routine. Traditionally, a successful plan involves consuming 75% of your calories from fat, 20% from protein and less than 5% from carbohydrates.

    Though, if you want to get a more accurate breakdown of your Macros, you will need to use other resources to reach full Ketosis. This Keto Calculator is a helpful resource that will help you create a plan depending on your specific body type and profile.

    5. Find Creative Keto Recipes:

    Starting a Keto Routine does not have to feel like a monotonous task or chore. There are so many popular Keto Recipes that are fun and delicious to try.

    Add Grassfed Butter to your morning cup of joe to make Bulletproof Coffee or try these 5 Delicious Keto Friendly Cookie Recipes!

    6. Measuring your Ketones:

    Your level of Ketosis has now become easier to track with new technology. These Ketosis Test Strips will give you an accurate reading of your Ketone levels which can help you measure your success and adjust your routine.

    7. Planning for Sustainability:

    The Keto routine is an efficient short-term plan that many people have success with. However, it’s not meant for the long-term. It’s important to easy your way back into adding carbs to your routine. Make sure your plan includes an abundance of nutritious foods, hydration and daily exercise.

    It can be difficult to shop for the right foods that will deliver you superior Keto nutrition from high-quality sources. Therefore, we’ve put together a list of 5 Supplements that will help you adjust to the keto routine nicely.

    Piping Rock's 700 mg Hemp Seed Oil

    5 High-Quality Supplements:

    Piping Rock’s Krill Oil:

    Checkout this 100% pure Red Krill Oil Supplement that delivers 1000 mg of beneficial Omega Fats with the added antioxidant Astaxanthin!

     Piping Rock’s MCT Oil:

    This 100% pure MCT Oil Supplement includes premium Medium Chain Triglycerides, derived from Coconut Oil. This potent supplement delivers an abundant supply of health fats for any keto routine!

    Piping Rock’s Hemp Seed Oil:

    This Hemp Seed Oil Supplement includes a spectrum of Omega Fatty Acids in a single Quick-Release Softgel. It features Omega 3-6-9 Fatty Acids and is Gluten-Free & Non-GMO!

    Piping Rock’s Hydrolyzed Collagen:

    Collagen is the most abundant protein in the body that can help support your keto routine. Piping Rock’s Hydrolyzed Collagen Supplement includes Collagen Types 1 & 3 for dynamic support.

    Piping Rock’s Omega-3 Fish Oil:

    This Omega-3 Fish Oil Supplement deliver potent Omega-3 Fatty Acids with EPA & DHA content. With quickly absorbing softgels and a sweet lemon flavor, this product is a must-have to add to any routine!