KETOGENIC Do's & Don'ts - Dr. Mindy Pelz
July 19, 2017

KETOGENIC Do's & Don'ts

I get a ton of questions every week from people trying to understand the ketogenic diet.

There is a lot of misinformation out there on what the ketogenic diet is, how you get into ketosis, and best practices for measuring.

So I want to clarify it for you today.

For starters, why would you want to train your body to get into ketosis?

Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.

The presence of ketones in your blood is an indication that your body is burning fat for energy. Ketones are magic for your brain. They give you mental clarity, energy, and research is now proving to us that ketones help you fight cancer.

But unlike other diets where you are just restricting certain foods, the ketogenic diet is about eating a certain way to get your body into a ketogenic state.

It’s chemistry. Not a food plan.

Here are the 4 Do’s and Don’ts that will help you get into a ketogenic state. For a more detailed explanation, I have included a FB live I did yesterday on Ketogenic diet. Hope this helps!



Keep your net carbohydrates below 50 grams.
Be sure more than 50% of your daily intake is good fat.
Intermittent Fast 15 hours everyday.


Because you are trying to alter the chemistry of your body, measuring is super helpful. I use the Precision blood glucose/ketone reader. I take a blood glucose and ketone reading first thing in the morning when I wake up and right before my first meal.

3.Diet Variation

The goal of the ketogenic diet is not to eat low carbs all the time or to try and be in the ketogenic state all the time. The goal is to click in and out of ketosis quickly.

I am a huge fan of diet variation to avoid plateaus. Watch the video below for more of an explanation on how you can apply variation to your diet.

4.Check Your Gut

I have coached thousands of people through the ketogenic diet. The people who have the most difficulty getting into ketosis usually have some type of severe gut dysbiosis.

Fungus like Candida can produce an enzyme that blocks glucose and insulin receptor sites leaving lots of glucose floating around in your bloodstream. If glucose is high, your body will not secret ketones.

If you are struggling to get into to ketosis, check your gut.


1.High Protein

This is not a high protein diet. It’s moderate to minimal protein. Too much protein will turn to sugar in your body and block you from being in a ketogenic state.


Everyone gets into ketosis a little differently. If you are doing the ketogenic diet with a friend, your results may be different than theirs.

3.Exogenous ketones

As the ketogenic diet has become popular, so have ketogenic supplements. Since ketones are a sign that your body is burning fat, adding ketones into your body isn’t necessarily going to make you lose weight. See my explanation for this in the video.

4.Give up

Don’t give up on this way of eating. It can be a challenge in the beginning to understand all the pieces. Once you get it figured out for you, you will feel supercharged on this diet.

Hope that helps! Reach out if you have any questions.

Mindy Pelz
Mindy Pelz