What do your clients need to know before going on a keto diet?

What Your Clients Need to Know Before Going to Keto Diet?

Blog Diets and meal plan Reading Time: 7 minutes
BY: jacob wildman

Recently, the keto diet, which helps with weight loss, has begun to gain popularity on the Internet. Let’s find out if it is so good and if it is suitable for everyone.

The ketogenic diet, or as it is also called the keto diet, is a healthy eating regimen that is based on a low-carbohydrate, high-fat diet. The keto diet helps to lower blood sugar levels, increase insulin sensitivity, improve well-being and lose weight by changing the metabolism. 

The diet was founded in the 1920s and used to treat type II diabetes. Lately, specialists have noticed a side effect in rapid weight loss.

What is the secret? Glucose deficiency. A drop in glucose of only 50 grams per day forces the body to look for quick alternative sources of energy since there is no sugar. Ketone bodies, synthesized by the liver, act as a battery. To synthesize ketone, the body uses its fat deposits or fat that comes with food.

Keto Diet: Pros and Cons

So why are more and more people trying healthy keto eating? Followers of this diet highlight a number of advantages:

  • No severe calorie cuts. With proper meal plans and metered consumption of a quality source of fat (nuts, dairy products, redfish) a person does not feel hungry, but weight loss is;
  • Lack of feelings of hunger. There is no discomfort due to the rumbling stomach. The person does not constantly think about food, as in classical diets or a sharp calorie deficit; 
  • Smooth weight loss. The weight is reduced gradually, without a “plateau”, which encourages even more proper weight loss
  • Elimination of insulin resistance. On a fat diet, blood insulin levels fall without medication, pre-diabetic condition goes away; 
  • Increased endurance. Keto foods provide energy more smoothly than carbs; 
  • Clarity of thought. People who follow the keto diet report a higher capacity for work and concentration.

But it’s not all so rosy. There are also disadvantages to the keto diet

Rebuilding the body on a low-carbohydrate diet is stressful for the organism. The blood doesn’t get much available glucose anymore. And develops ketosis. Ketosis is carbohydrate starvation of the cells:

  • In the first 5 days, so-called “ketosis flu” develops with such symptoms like headache, low concentration, drowsiness;
  • Constipation and diarrhea are symptoms of the body’s readjustment to keto mode. Carbohydrates are not only glucose but also dietary fiber. Low fiber intake negatively affects the activity of gastrointestinal microflora. But this phenomenon is temporary; 
  • At first, the muscles lack energy from glycogen;
  • Insomnia is the most unpleasant moment. Without glucose, there are problems with relaxation and sleep. But this passes by itself after a couple of days.
doing on the keto diet

Questions your clients might ask before going on the keto diet

Before you offer your clients a keto diet and they risk trying it, they may have questions about the diet. Remember that the client should have a healthy weight loss journey, so tell the truth that they certainly won’t lose 10 kg in a week.

Who should not use the keto diet?

No matter how much each of your clients would like to have weight loss, the keto diet is not suitable for everyone. 

  • It is not recommended for people with gastrointestinal problems.
  • It is also undesirable to experiment with the diet for breastfeeding women, those who are trying to get pregnant or to adjust the menstrual cycle. 
  • Those who have chronic kidney or liver diseases should refuse the idea of ketosis. 

Therefore, before buying keto products, make up meal plans, advise your clients to be examined by a therapist, and take a general blood test. If there are no contraindications from the organism, try to make recipes for a healthy keto diet at least for a week. Maybe such a regimen will turn out to be the secret to slimness and activity for this client.

What are the basic principles of healthy keto eating?

The keto diet contains meal plans that strictly regulate protein, fat, and carbohydrate ratio: 70/20/10 in percentages. By comparison, a typical human diet has a carbohydrate percentage of up to 60%. 

The keto diet is made up of: 

  • all kinds of fish and seafood;
  • poultry and eggs;
  • hard cheese;
  • butter and olive oil;
  • low-carbohydrate berries and fruits;
  • non-starchy vegetables (all types of cabbage, spinach, eggplant, zucchini, pumpkin);
  • nuts and seeds of flax, chia, and hemp.

Well-crafted meal plans pleasantly impress with a variety of salads, appetizers, main courses, and even desserts. And to make sure you don’t waste your time, FitWell Content‘s Ketogenic Nutrition Toolkit is designed especially for you.

It’s not just recipes or healthy eating menus like you might think, it’s a whole package that contains only the most relevant keto diet materials. The Ketogenic Nutrition Toolkit includes a variety of meal plans from 1300 to 2000 calories, a healthy recipe book, and various support lists and guides. All of these will make your job much easier and help your client.

keto meal plan

What food is not allowed when following a keto diet?

For the most part, people are used to eating carbohydrates. When fast food appeared, people began to consume even more carbohydrates and fast carbs. So the keto diet gives our bodies a break from the fast-food junk that our bodies don’t need at all.

But the keto diet does not completely eliminate carbohydrates, a small percentage remains in the diet. But in order to enter a state of ketosis, you need to limit the amount of high-carbohydrate foods: 

  • sugar, honey, jam;
  • pasta and porridge;
  • baked goods (even wholemeal);
  • vegetables rich in starch (potatoes, corn, beets, carrots);
  • cream cheese and soft cheese;
  • juices;
  • sweet fruits (peach, melon, banana, mango, pear).

All of this and more is covered in detail in the book that comes in the Ketogenic Nutrition Toolkit. There you can find healthy eating habits to suit every client. Value your time? Then trust FitWell Content.

How many variations the keto diet has?

The keto diet comes in several varieties. The variety of non-carbohydrate diets is pleasantly striking. Such meal plans are popular:

  • A classic keto diet, where fat is 75%, protein about 20%, and carbs only 5%.
  • Modified. This is a keto diet that is more advanced in the number of carbohydrates. That is, this menu has more carbohydrates and protein, about 30%. But carbohydrates are not baked goods but the form of salads, fiber, pectin vegetables, and fruits.
  • Vegan. Such meal plans use only vegetable fats from seeds and nuts. Requires a meticulous approach to eating and making a meal plan, and clear control of carbohydrates.

For starters, you should recommend the classic keto diet to your clients. But, we understand that there are people who don’t eat meat, for example. Then the best option for them would be a vegan version of the keto diet. Review the Ketogenic Nutrition Toolkit plan, and you’ll see what’s best to advise a vegan.

In controlling your clients’ menus, the Meal Planner from FitWell Content can help you. You can add healthy recipes to the planner that will fit the diet, and your clients can record how much and what they ate. That way, you can see what results they can achieve, and if they’re doing something wrong, tweak them.

What results can be achieved by following the keto diet?

The keto diet makes the body work in a new way: fats are not stored but are the main source of energy, triggering the process of ketosis. This type of diet is quite nourishing, high caloric content contributes to the absence of breakdowns. And it is easy enough to stick to 1300-2000 kcal per day. But, you as a trainer should pick the right caloric content for each client. If a person weighs 60 kilograms and wants to be 55, they certainly would not fit a diet of 2000 calories.

Because of the impressive amount of proteins and fats, not many kilos are lost in a week. But it is realistic to achieve good results in a month, without any setbacks. A lot indeed depends on the individual.


There is no definite answer to this question. The keto diet has both positive and side effects. Which of them will prevail depends on many factors: the accuracy of the diet, its duration, the quality of products, and, of course, the individual features of the body. The best option is to take tests and consult a doctor before starting.

Any alcohol increases appetite and does not contribute to weight loss. On the keto diet, alcoholic beverages are allowed only in small quantities and with low carbohydrate content – whiskey, vodka, dry wine, and champagne. Beer and cocktails are in no way compatible with the keto diet.

In that case, contact us within 30 days of purchase and we will give you a full refund.

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