Most people are used to getting their energy from carbohydrates—things like bread, rice, pasta, and fruit. When you eat carbs, your body turns them into sugar, which becomes your main source of fuel.

But there’s another way your body can power itself: ketones. Ketones are made when your body breaks down fat for energy. When ketones become your main fuel, you’re in a state called ketosis.

How Do You Get Into Ketosis?

To reach ketosis, you need to keep your daily carbohydrate intake very low—around 20 grams or less. That means no pasta dinners, no slices of bread, and no fruit bowls. It also means staying consistent. Even one sugary snack can raise your blood sugar, bump up insulin, and push you out of ketosis.

At first, this can feel tough. When your body switches from using sugar to burning fat, you may feel run down, headachy, or a little foggy. People call this the “keto flu.” It happens because your body is flushing out water and electrolytes. The good news is it usually passes within a few days, especially if you stay hydrated and keep up with electrolytes.

Why Do People Try Keto?

Once you adjust, many people notice big changes:

• Steadier energy throughout the day

• Fewer cravings and better appetite control (no more feeling “hangry”)

• Improved sleep and mood

• Less brain fog and clearer thinking

• Reduced inflammation and digestive issues

• Support during perimenopause as hormone levels shift

• Neurological benefits – keto was first used to treat seizures and is still helpful for migraines

On top of that, lab results often improve: blood sugar drops, A1c levels improve, and triglycerides go down. Cholesterol may rise, especially LDL, but that doesn’t necessarily mean your heart risk is higher. When you’re burning fat for fuel, cholesterol is simply moving through the system more.

Keto vs. Low-Carb

Sometimes you’ll hear people talk about a “modified keto diet.” What they’re really describing is a low-carb diet, not true ketosis. Both can be healthy choices, but they aren’t the same. In true ketosis, ketones can be measured in your blood, showing that your metabolism has shifted to fat-burning.

The Truth About “Keto Products”

Walk through any grocery store and you’ll see shelves of “keto-friendly” snacks. While tempting, they’re not always helpful. Many are packed with extra fat and calories. If you’re not truly in ketosis, those foods can actually work against your goals. Whole, real foods—meat, fish, eggs, healthy oils, and low-carb vegetables—are always the better option.

Shortcuts and Helpful Tools

MCT Oil

One shortcut to help boost ketones is MCT oil, made from coconut oil. MCTs are absorbed quickly and turned into ketones right away. Many people start with just ½ teaspoon in their morning coffee. Go slow, though—too much MCT oil can cause stomach upset or diarrhea.

KetoCitra

Another option is KetoCitra, a lemon-flavored ketone drink. Unlike other ketone drinks, KetoCitra contains citrate, which can help prevent kidney stones. It’s meant to be sipped, not chugged. Patients often report that even when they aren’t fully in ketosis, KetoCitra reduces their appetite and cravings—giving them some of the benefits of ketones while they’re still transitioning into a low-carb lifestyle.

Special Considerations

If you have diabetes and take medication, it’s important to work with your healthcare provider before starting keto. The diet can lower blood sugar quickly, which means your medications may need to be adjusted.

You can also track your progress with tools like Keto-Mojo, which checks ketone levels from a finger stick—similar to a glucose meter.

Sample Day of Keto Eating

Here’s what a day under 20 grams of carbs might look like:

• Breakfast: Scrambled eggs with spinach cooked in butter, half an avocado, and coffee with cream (with or without ½ teaspoon MCT oil).

• Lunch: Grilled chicken on a large salad with leafy greens, cucumbers, and olive oil dressing.

• Snack: A handful of macadamia nuts or a couple of cheese slices.

• Dinner: Salmon with roasted broccoli and cauliflower rice sautéed in olive oil.

• Dessert: Sugar-free gelatin topped with unsweetened whipped cream.

• Drinks: Water, sparkling water, black coffee, or unsweetened tea.

The Bottom Line

The ketogenic diet is more than a weight-loss strategy. It’s a way of changing how your body fuels itself. For many people, that shift brings steadier energy, fewer cravings, better sleep, and clearer thinking.

Keto takes commitment, and it’s not always easy at first. But with consistency, whole foods, hydration, and smart tools like MCT oil or KetoCitra, it can be a powerful path toward better health.