CURIOUS ABOUT KETO?

It seems that nearly everyone is curious about the benefits of the ketogenic diet; Yet, few people really know how to do it well.

Many people often fail to see the true benefit because they never really nail down all the necessary components.

​It can be confusing if you don’t have an understanding of a few basic points.

We decided it would be useful to begin by answering some of the most important questions about the Ketogenic Diet, how it impacts the body and mind, and determine whether this is the best diet for you and your goals.  

​What is a Ketogenic Diet?...

And how to do it well.

​A ​Ketogenic Diet IS:

  • ​An amazing solution for people who want to simplify their diet and lifestyle.
  • ​A great diet to help your body become metabolically flexible and use fat for fuel.
  • ​A brilliant option for improving brain power and decreasing brain fog.
  • ​A diet that requires fewer feedings and allows you to feel great even when not eating often.
  • ​A diet that supports consistent energy levels and fewer crashes.
  • ​A high fat, moderate protein, low to very-low carbohydrate diet.

​A ​Ketogenic ​Diet IS NOT:

  • ​A free ride to eat anything you want, as long as it is carb free.
  • ​A miraculous fat loss diet that doesn’t require exercise or adherence to calorie restriction.
  • ​A diet where you can eat ANY type of fat you like and still lose body fat.

​What ​to K​now A​bout the Keto Diet

​Benefits of Keto

​Is Keto unhealthy? Don’t I need more vegetables and fruits?

​T​he 4 ​biggest Keto mistakes.

​Can you build muscle while following a ketogenic diet?

​The top 3 factors when building muscle on a keto diet

​Why you're not building muscle on keto

​W​ho should NOT be doing keto?

​Does stress affect keto?

​3 tips to add muscle with lower carb intake

My Keto Experiment Results

(Coach Ben)

I’ve been using a ketogenic diet for the most part since retiring from professional bodybuilding. I don’t often come out and share that, because people seem to get offended when you eat a blueberry.

I like to point out that I don't do a ketogenic diet to be able to tell people that I'm “in ketosis.” I do it for the health and cognitive benefits. So, if I decide that eating sweet potatoes or berries is a good idea, I do so. I'm not attached to the name of the diet I follow, I’m attached to the results I achieve and the way I feel.

I decided to give keto a try during an intense training phase. It’s important to point out though that my ability to produce effort and intensity during a training session will far outweigh most people, so by deductive reasoning I have an increased need for all nutrients.

During this training phase, I really focused on decreasing the total amount of work, and ramping up my intensity of contraction with each rep, to do everything better! 

I started off strict keto for the first 3 weeks with increased protein (260 grams of protein and about 260 grams of fat). After 3 weeks, my ketones were consistently around 0.5 to 0.6 mmol/L every morning.
I then shifted my protein down a little to 200 grams and kept fat at 260 grams. My primary sources of fat were fatty meats, olive oil, avocado, coconut oil, bacon, and macadamia nuts.

My biggest challenge came when I had a hard time getting enough fat and started seeking other sources of fat that I could eat to meet my fat requirements. I often ended up “chasing” fat intake, even when I wasn't hungry. This lead to overeating fats that weren't ideal, like nuts and nut butters. If I consumed too much fat from these sources, I didn't feel very good and it was kicking me out of ketosis.

​The lesson I learned was that you will not be as hungry on a ketogenic diet once your body actually starts using ketones for fuel. That being said, be patient and don’t chase the fat intake with sources that aren't ideal.

The Most Jacked Keto Coach In the World:
Coach Danny

There is a phrase that our friend Ali Miller, RD uses often, ”Doctrine creates disconnect.”

What this means is that many of us become myopic and closed minded when trying a new dietary or training approach, and this can shortchange our results. The ability to know your body and make adjustments based on how you feel and perform is key--especially when following a particular approach blindly which can be extremely limiting under certain circumstances. We are always learning and applying new ideas to see how they can enhance what we are doing and address issues with our current approach, and no approach is without its drawbacks.

​Your coach, Danny Vega, is by far the most jacked and ripped keto coach in the world.


He is able to build muscle, stay under 8% body fat year around, run a business, and maintain a happy and fulfilling family life with a wife and two amazing children.

Danny is not “genetically blessed” or superhuman, although some days we wonder.

What Danny does better than anyone else I know, is follow through. He’s consistent, committed, and disciplined with everything he does. A phrase that comes to mind is “the way you do anything, is the way you do everything.”

Danny gets this through a number of key attributes that everyone can learn from him:

1. Set a goal.
Even short term goals, and always follow through. You can always change direction when it’s done.
2. Know your values.
(family, fitness, finances).
3. Be disciplined and build your belief in yourself.
4. Never choose short-term gratification over long-term results.
5. Create an attitude of gratitude toward every aspect of life.


Coach Danny has followed a Ketogenic and/or Paleo diet for 10 years. He knows the immense benefits of using a ketogenic diet as a tool, but is not attached to the process if it isn’t most effectively serving his goal. He is willing to use carbohydrates as necessary to suit his goals (as he discusses in the Ketogenic Muscle Building Program).
If he is training really hard and notices that he is feeling depleted, a general sense of malaise, not recovering, or notices a drop in his HRV, he consumes small amounts of carbs to help offset this.


​Learn More A​bout ​the Ketogenic Muscle Building Program