KETO Q&A: How to Get Started and What to Expect

Hey, it's Robert Sikes here from the Savage Perspective podcast!

I recently did a solo AMA episode where I answered some of the most common questions I get about the ketogenic diet. Whether you're new to keto or have been around the block and just want to get some clarity, this post breaks down everything in simple terms to help you on your keto journey.

Plus, if you want to dive even deeper and get expert guidance, don't miss out on my FREE Bodybuilding Masterclass where I share my proven 7-Phase System to help you get shredded and unleash the savage within!

How to Transition Effectively to a Ketogenic Diet

One of the first questions I get is how to make the switch to keto without feeling miserable. Some people suggest easing into it slowly by cutting carbs bit by bit. But here's the truth: I'm more of a "rip the band-aid off" kind of guy.

I personally recommend just stripping the band-aid off. Drop your carbs down to 20 grams total per day and focus on high fat and moderate protein.

Why? Because if you slowly cut carbs, your body spends too much time stuck in "purgatory." You're not using carbs well anymore, but haven't fully adapted to burning fat for fuel. That can make you feel tired, hungry, and cranky.

Instead, go low-carb fast; under 20 grams per day total carbs (not net carbs). Be careful to track your carbs closely because some foods, like cream cheese, have hidden carbs. Then fill your plate with lots of fat and moderate protein. This way, your body gets the energy it needs while it learns to burn fat. Don't worry about calories at first; just focus on fat and protein to get fat-adapted.

Best Workouts for Building Muscle on Keto

Many people wonder if they need to change their workouts when switching to keto. The answer? Not really.

I train the same whether I'm eating carbs or fat. Once you're fat-adapted, your muscle glycogen replenishes just fine.

At first, you might see a dip in performance as your body adjusts, but don't switch to lighter weights or lower intensity. To keep and build muscle, you need to keep challenging your muscles just like before. Stick to your usual heavy lifting and high-intensity training. Your body will adapt, and you'll get back to hitting PRs again.

How to Track Your Macros Accurately

Tracking macros is key on keto because carbs add up quickly and can sneak into your diet unnoticed. I recommend using apps like Cronometer, MyFitnessPal, or MyMacros Plus. These apps let you scan barcodes on packaged foods and track what you eat.

But scanning isn't enough—make sure you weigh your food, especially if you're eating raw or unpackaged items. For example, if a package says four servings but you eat the whole thing, track the whole amount. Use a food scale for accuracy.

Also, track raw weights since cooking can change food weight. And don't forget to count fat drippings if you cook meats like ground beef—those fats count too!

Easy Keto Meal Prep Ideas

Meal prep can seem complicated, but it doesn't have to be. The key is keeping it simple and consistent.

My baseline is ground beef and eggs. I adjust macros by adding or subtracting eggs or changing the fat content of the beef.

This combo is easy to cook in batches, easy to track, and provides great fat and protein. You can add butter, heavy cream, or veggies to mix it up. Plus, I often include my Keto Bricks, which are a great way to get quality fats from sources like grass-finished tallow or organic cacao butter.

Prep all your meals in containers for the week to avoid decision fatigue and stick to your goals. And don't worry—there are keto versions of almost any carb-based meal, from pizza to cheesecake!

How to Overcome Plateaus in Your Fitness Journey

Plateaus are normal. You can't expect to get stronger or leaner every single week forever. The trick is to keep applying pressure or sometimes back off to let your body recover.

For weight training, progressive overload is key. This doesn't always mean adding more weight—you can increase time under tension, do forced reps, or use supersets. But if you feel worn down, take a deload week with lighter intensity to recover.

Nutritionally, adjust your calories and macros to push your metabolism. If you want to lose fat, you might need to lower calories gradually. If you want to gain muscle, increase protein and calories. Change is what prevents plateaus.

Supplements to Consider on Keto

Honestly, I keep supplements simple. I focus on eating high-quality foods that cover my nutritional needs.

I mostly take creatine monohydrate and electrolytes like sodium, potassium, and magnesium. I also use vitamin D3 and K2 just to be safe.

Some people might benefit from ox bile salts temporarily to help with fat digestion when starting keto, but most don't need many supplements if they eat well. Avoid overthinking supplements—food first!

How Keto Affects Athletic Performance

Many studies say keto hurts performance, but those studies usually don't let people adapt fully. When you first switch, you might feel weaker or slower, but after adapting, the story changes.

Since keto is anti-inflammatory, I can train harder and more often with less soreness and quicker recovery.

I've noticed I can do heavy leg days more frequently without joint pain or muscle soreness holding me back. Plus, keto helps clear lactic acid better, so I don't get that burning feeling during workouts as much.

So, once you're fat-adapted, keto can support strong, intense training and better recovery.

Best Protein Sources on Keto

Protein quality matters. Animal proteins, especially from ruminant animals like cows and lambs, are ideal because they have all the essential amino acids and are more bioavailable to humans.

When choosing meat, know where it comes from. Grass-finished animals tend to have better nutrition than grain-finished ones. Grain finishing can add toxins stored in fat, so lean cuts plus added quality fats are a good choice if you don't have access to grass-finished meat.

If you eat plant proteins, try to combine sources to get all amino acids, but animal proteins are the easiest and best on keto.

Staying Motivated on Your Fitness Journey

Motivation comes and goes, but discipline is what keeps you going.

There are days I don't feel like working out, but I know discipline is where the rubber meets the road.

Find your goal and take small, consistent steps every day. Even on off days, do something that moves you closer to your goal, like eating well or resting properly. That daily consistency adds up big over time.

Signs You're in Ketosis

You can test ketosis with urine strips or blood meters, but don't get obsessed. Early on, urine strips show acetoacetate levels, but as you adapt, you won't pee out as many ketones.

Blood tests measure beta-hydroxybutyrate and show if you're in ketosis at 0.5 mmol or above. I only test when experimenting. Usually, I just go by how I feel—good energy, mental clarity, and steady performance mean I'm running on fat and in ketosis.

Balancing Cardio and Weight Training on Keto

Cardio is important for heart health, but it's not the main player for changing body composition.

I take a minimum viable dose approach to cardio so I can preserve muscle and focus on weight training.

For most people, especially bodybuilders, weight training and nutrition will do most of the work. Cardio should support your health and not interfere with recovery or muscle building.

Common Mistakes to Avoid on Keto

One big mistake is getting caught up in social media hype and swinging from one extreme to another. For example, some people fear protein too much, while others eat too much protein and neglect fat.

People bounce from one thing to the next without giving their bodies time to adapt.

Stick to a balanced approach—ample fat, moderate protein, and very low carbs. Don't overload on information; focus on what works for you and give it time.

Managing Cravings on Keto

Your cravings change once you're fat-adapted. Foods that once seemed irresistible lose their hold, especially sweets.

I used to be a candy fiend, but now I prefer salty and savory foods.

If you crave specific foods, find keto alternatives. Love fried catfish? Fry it in tallow with pork rind breading instead of cornmeal. Craving cheesecake? Try a keto cheesecake. Your palate changes, and your cravings will too.

Benefits of Intermittent Fasting with Keto

Intermittent fasting means eating within a certain window and fasting for the rest. It helps stabilize blood sugar and insulin, reduces digestive stress, and increases fat burning.

Keto foods digest slowly, so you naturally feel full longer and can fast more easily. But don't overdo it—extended fasting is stressful, especially if you're already cutting calories. Listen to your body and find a fasting pattern that feels good.

Incorporating Cheat Meals into Keto

I don't recommend cheat meals because they can mess with your progress and mindset.

I haven't deviated from keto in over a decade because cheat meals just aren't necessary.

Instead, focus on making keto sustainable and enjoyable. There are tons of delicious keto treats you can enjoy without breaking ketosis. If you want to celebrate, do it with keto-friendly foods that support your goals.

Final Thoughts

Switching to and thriving on a ketogenic diet is about consistency, smart choices, and patience. From how you transition to keto, to your workouts, meal prep, and mindset—each piece matters.

If you want to learn more and get step-by-step guidance, I invite you to join my FREE Bodybuilding Masterclass. It's packed with everything you need to get shredded, stay healthy, and build your best body without wasting time or money on useless supplements or endless cardio.

Remember, every small step you take daily adds up to big results. Stay savage, stay disciplined, and keep pushing forward!

Frequently Asked Questions (FAQ)

How quickly should I cut carbs when starting keto?

I recommend dropping your carbs quickly to under 20 grams total per day to avoid feeling stuck in "purgatory." Focus on high fat and moderate protein.

Can I keep lifting heavy on keto?

Yes! Keep your training intensity the same. Your body will adapt, and you can continue building muscle and strength.

What's the easiest way to track my macros?

Use apps like Cronometer or MyFitnessPal and weigh your food with a scale for accuracy.

What are good keto meal prep staples?

Ground beef and eggs are simple, easy to scale, and easy to track. Add fats like butter or heavy cream to meet your needs.

How do I beat plateaus?

Change your training or nutrition to add or reduce pressure. Take deload weeks if needed and adjust your calories and macros.

Do I need many supplements on keto?

Not really. Creatine, electrolytes, and vitamin D3/K2 are usually enough if you eat high-quality foods.

How do I know if I'm in ketosis?

Testing strips or meters help, but feeling good energy and mental clarity usually means you're in ketosis.

Should I do a lot of cardio on keto?

Keep cardio to a minimum needed for health. Focus on weight training for body composition.

How do I manage cravings?

Your palate changes on keto. Use keto-friendly alternatives for your favorite foods to satisfy cravings.

Can I have cheat meals on keto?

I don't recommend cheat meals. Instead, enjoy keto treats that fit your goals and keep you on track.

Chapters:

0:00 Fast Keto Start: Go All In  

2:09 Starting Tips for Keto  

6:09 Training on Keto Explained  

8:18 Easy Macro Tracking  

12:20 Meal Prep Made Simple  

14:18 Overcoming Plateaus  

18:23 Must-Have Keto Supplements  

20:09 Keto Benefits for Athletes  

23:50 Best Meat for Keto  

25:35 Choosing Quality Protein  

29:02 How to Test Ketosis  

30:54 Signs of Fat Adaptation  

34:38 Ignore Diet Trends  

36:29 Controlling Keto Cravings  

40:13 Intermittent Fasting Benefits  

42:07 Enjoying Treats on Keto