How to Do Keto the Right Way: Expert Tips from Ben Azadi of Keto Kamp
Keto isn’t just a diet—it’s a metabolic state. When the body enters ketosis, it shifts from burning glucose for energy to burning stored fat, producing ketones as an efficient, clean fuel. This switch not only supports weight loss but also improves focus, reduces inflammation, and restores energy at the cellular level.
Despite its popularity, many people approach keto the wrong way. They load up on bacon and cheese, buy packaged snacks labeled “keto,” and wonder why results stall after a few weeks. Doing keto the right way starts with understanding the body's biology—and using it to your advantage.
What Keto Really Is
Ketosis is a natural metabolic process. When carbohydrates are restricted—typically under 50 grams per day—the body exhausts its glycogen stores and begins breaking down fat for fuel. This fat is converted by the liver into ketones, which serve as an alternate energy source, especially for the brain.
This process is clean, producing less cellular waste than sugar metabolism. Glucose-based energy is like a diesel truck puffing smoke, while ketone-based energy is like a smooth, quiet electric car.
Why Metabolic Flexibility Matters
The goal isn’t to stay in ketosis forever. The real power comes from metabolic flexibility: the ability to switch between burning carbs and fat as needed.
A flexible metabolism prevents burnout, reduces food anxiety, and helps you recover from occasional indulgences. After about 8–12 weeks of consistent ketosis, the body adapts at the mitochondrial level. At that point, it becomes easier to move in and out of ketosis without triggering inflammation or fatigue.
This flexible approach makes keto more sustainable. It also mimics how ancient humans operated—fasting naturally, burning fat for fuel, and eating carbs when they were seasonally available.
Clean Keto vs. Dirty Keto
Not all fats are created equal. Many people unknowingly sabotage their progress by relying on processed foods high in inflammatory oils. These include:
Canola oil
Soybean oil
Sunflower oil
Corn oil
Cottonseed oil
Grapeseed oil
Rice bran oil
These polyunsaturated fatty acids (PUFAs) oxidize easily, embedding in cell membranes and disrupting hormone signaling. Unlike sugar, which can be burned off, these damaged fats stick around for months or even years.
Replace inflammatory oils with stable, nourishing fats:
Avocado oil
Extra virgin olive oil
Coconut oil
Grass-fed butter
Ghee
Duck fat or tallow
Making this switch improves insulin sensitivity, reduces inflammation, and supports long-term fat loss.
Pair Keto with Fasting for Better Results
Fasting enhances the benefits of keto. Both lower insulin levels, support autophagy, and improve hormone regulation. Popular fasting strategies include:
18:6 fasting: 18 hours fasted, 6-hour eating window
24-hour fasts: Once or twice per week
Extended fasts: Three or more days for advanced users
Fasting-mimicking diets: Structured calorie reduction to simulate fasting
The key is to build up the “fasting muscle.” Start with time-restricted eating and gradually increase fasting duration. However, avoid fasting on days when sleep has been poor. Sleep deprivation raises cortisol, making fasting more stressful and less effective.
Managing Hunger During Fasts
Hunger during fasting is often hormonal. Ghrelin, the hunger hormone, pulses and then retreats. Before breaking a fast, try riding out the hunger wave for 15–30 minutes. Go for a walk, drink water with electrolytes, or distract your mind.
If hunger fades, it wasn’t a true energy need. Staying hydrated and including enough protein and fat in meals helps regulate satiety and prevent cravings later on.
How to Avoid the Keto Plateau
One common pitfall is hitting a plateau after initial weight loss. This often happens when inflammatory fats sneak into the diet or when keto becomes too repetitive.
Tips to break through a plateau:
Remove vegetable oils completely
Cycle in and out of ketosis with carb re-feeds
Adjust protein and fat ratios
Prioritize sleep
Add in different fasting strategies
Increase movement after meals
Changing up routines introduces healthy stress—known as hormesis—that forces the body to adapt and get stronger. This could mean trying carnivore for 30 days, introducing short high-carb windows, or switching meal timing.
What About “Keto” Packaged Foods?
Just because something says “keto” on the label doesn’t mean it’s clean. Many processed snacks contain inflammatory oils, artificial sweeteners, and hidden carbs.
When choosing packaged products, check for:
No vegetable oils
No sucralose, aspartame, or other artificial sweeteners
Minimal ingredients
Natural sweeteners like monk fruit or stevia (used sparingly)
These foods can be used as occasional tools, but whole foods should make up the bulk of the diet.
The Truth About Fish Oil and Supplements
Most fish oil on the shelf is rancid before consumption. Even high-quality oils can oxidize when exposed to body heat and stomach acid, becoming harmful rather than helpful. The body only needs small amounts of EPA and DHA—many supplements provide 10–100x what’s needed.
Instead of fish oil, support fatty acid balance through:
Wild-caught fish (once or twice a week)
Plant-based omega precursors
Fat-soluble vitamins A, D, E, K
Rotating supplements to avoid adaptation
Take magnesium daily but rotate the type—glycinate, citrate, threonate, and others—to avoid resistance and support sleep, energy, and stress resilience.
Keto and Sleep: What to Watch
Keto can initially disrupt sleep, especially when the brain isn't used to running on ketones. If glucose dips too low at night, the body responds with cortisol, leading to wake-ups.
To prevent this:
Try a tablespoon of MCT oil before bed
Or use a teaspoon of raw honey for a quick glucose hit
Keep meals consistent and avoid caffeine after 2 PM
Ensure the bedroom is cool, dark, and free from blue light
Prioritize morning sunlight for circadian alignment
Banana peel tea is another natural remedy—boil an organic banana (with peel) and drink the water. Rich in magnesium and potassium, it helps relax the nervous system naturally.
Morning Routine for Lasting Energy
The best mornings start the night before—with quality sleep—and continue with structure. A high-impact morning might include:
Writing 10 things you're grateful for
Reading affirmations
Going for a sunlight walk
Enjoying fatty coffee with C8 oil and sea salt
Avoiding phone and email for the first 1–2 hours
Using red light therapy or gentle movement
This intentional start primes the brain for better decisions throughout the day.
Final Tips for Long-Term Success
Three essentials for doing keto right:
Control your thoughts: Mindset influences metabolism. Positive focus leads to better choices.
Prioritize quality sleep: Fat loss and hormonal repair happen at night.
Eliminate bad fats: Cellular health begins with the fats you eat.
Keto isn’t about perfection—it’s about awareness, consistency, and flexibility. Treat it as a tool, not a religion. When used wisely, it can unlock sustained energy, improved body composition, and sharper focus for years to come.