The no-hype guide to the ketogenic diet

Evidence-based analysis of keto and
long-term health safety medical conditions weight loss carb cycling

Learn about keto’s effects on exercise, fat, muscle, diseases, and more.

Investigate long-term health issues that are too often overlooked.

Find out, step-by-step, how to implement an optimal keto diet.

  • The New York Times
  • The Washington Post
  • Men's Health
  • BBC
  • The Guardian
  • Medpage Today
  • Forbes Magazine
  • The Academy of Nutrition and Dietitics - AND

Keto’s popularity has led to an explosion of “experts”

Have you ever tried researching keto diets online?

It’s a frustrating experience. Countless websites and social media influencers are talking about keto, but it's too easy for self-proclaimed experts to overhype benefits without looking at all the evidence.

You can’t tell which of them know their stuff and which are just using big words to sound smart, or riding the keto popularity wave to sell you something you don’t need.

And oh boy do they have stuff to sell — flours, recipe books, supplements, pee sticks, and so much more.

But is their information based on a proper analysis of the science or just on a quick scan of study abstracts (if that!)? It takes a team of researchers, reading the full text of hundreds of papers, to understand the full picture.

There are simply too many ketogenic diet studies published each year for any single person — even an expert — to read them all:

Number of keto studies published every year

Talking about keto with your friends and family isn’t any better. Just the same skeptical comments over and over …

“So, you can’t eat any carbs? Don’t you need carbs to stay alive?”

“Eating all that fat can’t be healthy. What about your cholesterol levels?”

“Keto isn’t sustainable. Everyone I know who’s tried it has fallen off and gained all the weight back.”

Is keto safe and healthy, or just another fad diet?

We surveyed thousands of our readers, and the most common questions were fairly straightforward:

Is keto safe? What if I have a medical condition?

Are there side effects to it?

Is it good for my heart?

Can I follow it long-term (i.e., is it sustainable)?

Is it the best diet for weight loss?

Can I really eat all the bacon I want??

Two different “expert” websites may give you opposite answers to these questions, either because they have divergent agendas or simply because the content is written by one person with an incomplete understanding of the evidence.

And the answers rarely have nuance. They typically don’t address keto dieting in different situations, nor do they evaluate all the various types of keto studies.

Putting keto under the microscope

With its 500+ references and 100+ tables and figures, our 240-page Evidence-based Keto consolidates all the scientific research and conveys it clearly with informative infographics and understandable language.

You’ll learn what’s known for sure about keto’s benefits and drawbacks. You’ll also learn about the current findings of developing research.

If you’ve read this far down, you’re probably the type who inhales nutrition information. We put keto under the microscope, with our entire research team picking apart study after study. Then we rewrote the chapters several times to make sure you won’t get lost in dry, overly technical gobbledygook.

The result is a perfect mix of technical and practical information.

What you’ll learn with Evidence-based Keto

A science-based approach to implementing keto

Not only will you learn what to eat and what not to eat, but you’ll know why. Delve into all the underlying scientific research, or just implement our simple keto guidelines immediately — your choice.

The long-term health benefits and drawbacks of a keto diet

Gurus sell the ketogenic diet as a magic ritual to solve all your health concerns, but what’s the truth? We delve into what the latest research says about keto’s health benefits — and address situations when keto may not be ideal.

How to improve heart health with the right fats

With keto being a high-fat diet, common concerns include cholesterol levels, the impact of saturated fat, and overall cardiovascular health. Evidence-based Keto analyzes relevant heart-related keto studies to help you understand what you need to know about saturated fats and cholesterol levels on a keto diet.

How the ketogenic diet can help if you have a health condition

The keto diet is often sold as a panacea for people living with health conditions. We break down keto’s effect on various diseases, including diabetes, cancer, Alzheimer’s, Parkinson’s, and more.

How to lose weight safely on a keto diet

Keto is most often used for weight loss, which depends mostly on diet sustainability — you can only lose weight if you stick with your diet. But does keto also have a “metabolic advantage” over other diets, since it allows you to burn fat more efficiently? We cover all the keto research on weight loss, including studies that compare keto with other popular diets.

How to harness the power of ketosis

When is being in a ketogenic state beneficial? How do you know if you’re in ketosis, and which measurements are most accurate? How do you stay in ketosis, and which foods and supplements might play a role? What do you do if you slip out of it? We thoroughly answer all these questions using the latest science.

How keto affects body composition and exercise performance

The keto diet changes your fuel source for everyday life, strength training, and cardio. Evidence-based Keto dives into each of these areas, exploring fat loss and exercise performance in detail.

Tons of instructive infographics to help you understand complex topics

The information in Evidence-based Keto is scientific, yet it’s easily digestible (pardon the pun). The guide features over 100 figures and tables to help you quickly learn key principles:

Example of in-depth infographics in Evidence-based Keto

We’ve focused on breaking down the science so that you can easily take action to improve your health.

Ready to get started?

Get Evidence-based Keto now

Here's just a small slice of the practical gems you'll learn about in Evidence-based Keto:

  • The 8 nutrients you may be lacking on a keto diet, and how to optimize your intake.
  • 3 different methods of measuring ketones, and the pros and cons for each.
  • Counting carbs — total or net? We present the best option.
  • Is vegan or vegetarian keto possible?
  • The cooking techniques that can make red meat healthier to eat.
  • The 411 on saturated fat; should monitor your intake?
  • Do you have trouble maintaining ketosis? We’ve got 3 troubleshooting techniques for you to try.
  • Why measuring changes in body composition is very difficult on keto — and what you can do to improve accuracy.
  • How to avoid the dreaded “keto flu”.
  • The 12 health conditions that make keto dieting a bad idea.
  • Does keto actually increase fat loss more than other diets?
  • Does a keto diet improve metabolic health and help control blood sugar levels?
  • How do ketone supplements affect health and fitness?

Benefit from decades of important research without spending decades poring over studies.

How to eat keto for long-term health, not just short-term weight loss

Evidence-based Keto: Your no-hype guide to the ketogenic diet

Some people categorize keto as a fad diet. It is not. Though its surge in popularity is relatively recent, it has been used medically since the 1920s.

But that doesn’t mean you can’t screw it up and harm your health.

Just as vegan diets can be healthy (when rich in whole plant foods) or a lot less so (when heavy on vegan junk food), there’s healthy and unhealthy keto.

Evidence-based Keto is the distillation of hundreds of hours of research into sane guidelines for a healthy keto diet.

If you’re curious, scroll down to see a sneak peek. When you see the level of thought that went into the guide, and the polish of the graphics and layout, you'll be astounded.

It's simply light-years ahead of any other keto guide.

Buy Evidence-based Keto — only $69
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Take a peek inside Evidence-based Keto

Benefit from free lifetime updates. We are a research organization: as we keep up to date with the latest research, we’ll revise your guide and add to it so you’ll stay up to date too.

Who is this guide for?

Evidence-based Keto is for you if …

You’re tired of all those fad diets that overpromise and underdeliver. Keto has existed since the 1920s, and hundreds of studies have documented its effects on exercise performance and recovery, fat loss, muscle gain, strength, endurance, and more.

You’re intrigued by keto but still have concerns over its safety.

You’re looking for a healthy approach to keto dieting that’s sustainable in the long term.

You want to know the pros and cons of keto for diabetics. Can keto really cure diabetes? Should you worry about ketoacidosis?

You’re tired of the hype. You want to determine if keto is the right diet for you based on human studies, not opinions and personal anecdotes.

You want to read about keto without being sold supplements or other unnecessary products.

The numerous keto websites, books, and influencers have you overwhelmed and confused. All you want are simple guidelines you can follow immediately.

Get Evidence-based Keto now

What is and why should you trust us?

  • is an independent encyclopedia on supplementation and nutrition. We’re unique because we don’t sell supplements and aren’t affiliated in any way with any supplement company. When we recommend a supplement (or say another is ineffective), it has no impact on our bottom line. Consider us the Switzerland of the world of nutrition and supplementation.
  • Since our inception in early 2011, we’ve had but one goal: to be the best source of unbiased information on supplements and nutrition. Molecular biologists, biophysicists, pharmacists, dietitians, sports nutritionists, kinesiologists … the members of our team are all accredited experts, but with very different backgrounds, so that when we do research, we get the full picture. That’s why we have over 50,000 references on our website — we’re happy to show our work.
  • This single-minded dedication to providing well-researched, unbiased information has made us the #1 site for supplement information. Over 2.5 million people visit us every month. We have over 65,000 happy customers. And when major media organizations — the BBC, the New York Times, the Washington Post, Men’s Health, and many more — need experts, they turn to us.

Medical doctors. Researchers. Registered dietitians. Professional athletes. The professionals rely on’s evidence-based analyses.

For John Berardi and his team, is a trusted resource

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Jennifer Sygo uses to get “the lay of the land” quickly’s updates help me to stay on top of current research on supplements and diet trends. I appreciate the detail on topics like supplement-nutrient interactions, and their in-depth summaries are a great way to get “the lay of the land” quickly and efficiently.

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Michael Easter turns to when he needs to understand complex nutrition topics

I turn to any time I need to understand complex nutrition topics. The team consistently delivers science-backed, practical, and digestible information that I can trust.

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The supplement industry can be tremendously confusing for a number of reasons. First, the margins are incredibly high — so there are a lot of unethical weasels with no scientific background making bold and unsubstantiated claims to separate you from your money. Second, it’s a dynamic industry, as new products, brands, and research emerge every single day. Fortunately, the guys at have streamlined the process of educating us all by providing an incredibly up-to-date resource on the supplements we encounter on a daily basis, as well as some of the more obscure ones that are out there that might “stump” us. This is an excellent product not only because it’s a completely research-backed, unbiased perspective without any financial conflicts of interest, but also because it’s exhaustively thorough and well written. I highly recommend it.

Eric Cressey, MA in Kinesiology, Certified Strength and Conditioning Specialist

For Dr. Bryan Chung, is the repository resource for nutritional supplement information has become THE repository resource for nutritional supplement information. Most other similar databases fail at what they’re good at, which is being accessible and being comprehensive. Their frequent updates stay on top of the literature as it evolves. gives me an excellent overview of the body of work, which helps me filter and refine my search strategy when I’m looking up supplements that I get asked about that I’ve never heard of. The Human Effect Matrix provides interpretation that is lacking in every other supplement database in the world. Most people don’t have the time or interest to develop high-level expertise, but need somewhere to turn to to make informed decisions about their supplements. That information is at

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It’s insufficient to simply rely on belief, conjecture or internet advice to determine if supplements are right for you. Instead you need to rely on research. With’s reference guide, not only will you find their summary of the research, but also links to the original papers should you want to do your own due diligence. Truly a massive and helpful undertaking.

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Frequently Asked Questions

Founded in 2011, is an education company led by a team of experts — PhDs, researchers, pharmacists, and more. With over 2.5 million visitors each month, our website is the trusted resource on nutrition and supplement research.

Anyone who is currently on the ketogenic diet, is considering going on it, or is interested in it for the sake of their patients, athletes, or clients.

Our goal is to update Evidence-based Keto with new scientific evidence at least once a year.

We will notify you of each major update via email. With that said, you can simply download a new copy from the Member’s Area and it will be the latest version of Evidence-based Keto.

We offer an unconditional 60-day money-back guarantee on all our products. Should you be unhappy with the Evidence-based Keto PDF for any reason, simply email us at and we will refund your purchase.

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