Simple Keto - Start a Well-Formulated Ketogenic Diet
4.4 (112 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
592 students enrolled

Simple Keto - Start a Well-Formulated Ketogenic Diet

Learn How to Get Into Ketosis and Become a Fat Burning Machine Full of Energy and Vitality
4.4 (112 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
592 students enrolled
Created by Siim Land
Last updated 7/2017
English [Auto]
Current price: $55.99 Original price: $79.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 2 hours on-demand video
  • 30 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

Try Udemy for Business
What you'll learn
  • How to Start a Well-Formulated Ketogenic Diet
  • How to turn your body into a fat burning machine
  • Bring the right mindset


Sounds like a terrible place to be in...


You can now follow me along on this short little mind trip into the deepest depths of dieting and LEARN HOW TO BECOME A FAT BURNING MACHINE full of abundant energy all the time.

Enter KETO

The ketogenic diet is a low carb high fat diet that mimics the physiology of fasting by shifting your body into a state of NUTRITIONAL KETOSIS.

Ketosis is your body’s inner mechanism for turning your own stored body fat THOSE EXTRA FLABS OF FAT you’re carrying around your waistline into clean high octane fuel which you can use to produce energy 24/7.

Most people fail on the ketogenic diet because (I’m not going to lie) it does indeed require a lot of attention to detail and meticulousness.

The reason why people fail their weight loss programs is that THEY DON'T KNOW WHAT THEY're DOING in the first place – not to mention keto.

That’s when I had a great idea:

“What if I created a ketogenic diet program that everyone could follow with ease?” In which I explain to you how it all works and how you can start eating a well-formulated ketogenic diet.

My series is flagged under ‘Simple Keto’ and with a reason – it’s simple, duh. You simply have to go through it, follow the guidelines I’m giving you and you’ll be ultimately in ketosis.

I burned so much fat without even noticing it that I had to start wearing 1 size smaller pants and EAT A LOT MORE FOOD (those ketogenic problems, I know)…I was able to INCREASE MY COGNITIVE SHARPNESS AND FOCUS so I could concentrate on more things other than food…Get more energy to be more productive and creative…Write 4 books in 2 months…Overcome the excruciating feeling of hunger and sugar cravings…And helped me to build the business and body of my dreams.

Finally, It’s Your Turn

When you get on Ultimate Keto you’ll become one of the select few people in the world who has triggered this inner fat burning switch in them and get into ketosis.


This Program Will...

  • Educate you about the FUNDAMENTAL PRINCIPLES of nutrition.
  • Teach you what is ketosis and all of the KETO BASICS.
  • Tell you HOW TO GET INTO KETOSIS FAST and effortlessly.
  • Show you WHAT TO EAT ON KETO and in what amounts.
  • Reveal you the MISTAKES people make and HOW TO AVOID THEM.
  • Give you all the help you need to START a KETOGENIC DIET.
  • Help you in making OPTIMAL FOOD CHOICES.
  • Improve all of your biomarkers and PROTECTS AGAINST DISEASE.
  • Make you MORE THAN HEALTHY, by increasing your longevity BEYOND WELLNESS.

If you want to gain all the benefits of ketosis and being a fat burning machine, then you have to join this course.

Who this course is for:
  • Anyone who wants to start a ketogenic diet
  • Anyone who wants to burn body fat and get fit
Course content
Expand all 38 lectures 01:45:59
+ Module One - Keto Basics
6 lectures 27:02

This is a short introduction to Module One that explains the upcoming lessons.

Preview 00:38

The first lecture goes through some of the foundations of metabolism, calories and hormones.

  • What are calories?
  • How many calories should you consume?
  • Macronutrients
  • What are the most important hormones?
  • Fat storage explained
  • The secret to melting off body fat like butter
Lesson One - Metabolic Crash Course

The second lesson goes through the main premises of the metabolic state of ketosis.

  • What is ketosis?
  • What are the conditions of ketosis?
  • How does ketosis change your metabolism?
  • The differences between being in ketosis and burning sugar.
  • How to make ketosis work?
Preview 05:40

The third lesson discusses the benefits of keto and explains why you should go on a ketogenic diet at least once

  • What are the health benefits of keto?
  • Is ketosis safe?
  • What fuel the brain needs and craves?
  • How ketosis affects your physical performance?
  • Does ketosis make you smarter?
  • How keto affects your sleep?
Preview 07:05

The fourth lesson talks about how to get into ketosis by eating a low carb ketogenic diet

  • What conditions need to be met to get into ketosis?
  • What macronutrients to follow on keto?
  • How many and what type of carbs to eat?
  • How much and what type of protein to eat?
  • How much and what type of fat to eat?
  • Top 5 foods of all macronutrients
  • What foods to avoid on keto?
Lesson Four - How to Get Into Ketosis

The fifth lesson talks about how to know if you're in ketosis and what to expect during keto-adaptation

  • How long does it take into ketosis?
  • How can you know if you're in ketosis?
  • What symptoms accompany keto-adaptation?
  • How are you going to feel after getting into ketosis?
Lesson Five - How to Know If You Are In Ketosis
+ Module Two - Starting a Well-Formulated Ketogenic diet
6 lectures 17:05

Introduction to the lessons of module two

Module Two - Introduction

This lesson talks about why you have to take care of your gut health and how to do it

  • The importance of a healthy microbiome
  • How your gut health affects your mood
  • What to avoid to maintain a healthy gut
  • How to promote a healthy microbiome
Lesson One - It Starts With the Gut

This lesson talks about some additional changes you need to make

  • How to swap out your pantry
  • What keto friendly food staples you need to get
  • What foods to buy in bulk
  • How to calculate your macros
Lesson Two - Changes You Should Make

This lesson gives you a comprehensive keto shopping list

  • What foods to buy on keto
  • What are the macronutrient qualities of keto foods
Lesson Three - Keto Shopping List

This lesson talks about some additional superfoods we should consume

  • What are superfoods
  • Which keto friendly superfoods should we eat
Lesson Four - Superfoods

This lesson talks about how much fat you should eat on keto

  • How much fat at minimum should you eat
  • How much fat for establishing ketosis
  • How much fat to eat on a ketogenic diet
  • How much fat to eat if you're trying to lose weight
  • How to calculate your fat intake
Lesson Five - How Much Fat
+ Module Three - Mistakes to Avoid
7 lectures 20:42

An overview of the lessons in Module Three

Module Three - Introduction

This lesson talks about how eating too many carbs prevents you from getting into ketosis

  • How few carbs to eat to get into ketosis
  • What type of carbs to eat 
  • What foods you need to avoid
  • How to read nutrition labels
  • How to count seasoning and sugar fillers
Lesson One - Too Many Carbs

This lesson talks about how too much protein can kick you out of ketosis

  • How protein affects ketosis
  • What is gluconeogenesis
  • How much protein you can get away with
  • What are your protein requirements
Lesson Two - Too Much Protein

This lesson talks about how working out improperly hinders your keto-adaptation

  • What fuels the body uses during exercise
  • How exercise affects keto-adaptation
  • How to workout on keto the right way
Lesson Three - Working Out Improperly

This lesson talks about how stress affects ketosis

  • How stress and cortisol affect keto-adaptation
  • Why you have to reduce your stress
  • What to do to reduce stress
Lesson Four - Too Much Stress

This lesson talks about how hydration and electrolytes affect ketosis

  • The importance of hydration and electrolytes
  • How much water to drink on keto
  • How to prevent electrolyte deficiencies and dehydration
  • How to get your minerals and electrolytes
Lesson Five - Hydration and Electrolytes

This lesson talks about how sleep affects keto-adaptation

  • The importance of sleep
  • How much sleep to get per night
  • How circadian rhythms affect your biology
  • Tactics to improve the quality of your sleep
Lesson Six - Sleep Smarter
+ Module Four - Intermittent Fasting and Keto
4 lectures 08:19

This is an overview of the lessons in Module Four

Module Four - Introduction

This lesson talks about the benefits of fasting

  • What is a fasted state
  • How does your metabolism change while fasting
  • What health benefits fasting gives you
Preview 01:39

This lesson talks about the different types of fasting and how to do it

  • Different types of fasting
  • How to choose your fasting schedule
Lesson Two - Types of Intermittent Fasting

This lesson talks about how to maximize intermittent fasting on the ketogenic diet

  • How to do intermittent fasting
  • What to do during your fasting window
  • How to break your fast
Lesson Three - How to Maximize Intermittent Fasting on Keto
+ Module Five - Supplementation
4 lectures 09:12

This is an overview of the lessons in Module Five

Module Five - Introduction

This lesson talks about the most natural supplements and seasoning we should consume

  • The 3 best natural seasonings
  • What other natural products we should consume
Lesson One - Natural Supplementation

This lesson talks about the most important supplements you should take

  • The most common deficiencies people have
  • What supplements you need to take
Lesson Two - Supplements You Have to Take

This lesson talks about additional supplements that give us the extra edge

  • What empowering supplements to take
Lesson Three - Empowering Supplements
+ Module Six - Frequent Keto Problems
5 lectures 14:33

This is an overview of the lessons in Module Six

Module Six - Introduction

This lesson talks about alcohol and ketosis

  • How alcohol affects the metabolism and ketosis
  • What drinks to avoid
  • What type of alcohol to drink on keto
  • Principles to remember while drinking
Lesson One - Ketosis and Alcohol

This lesson talks about how much protein is safe to eat on keto

  • How the body stores protein
  • How much protein you really need
  • How little protein you can get away with
  • How to meet your daily protein requirements
Lesson Two - How Much Protein Is Safe

This lesson talks about artificial sweeteners and keto

  • What to look out for in artificial sweeteners
  • Natural sweeteners 
  • Synthetic sweeteners
  • Alcohol sugars
Lesson Three - Artificial Sweeteners and Keto

This lesson talks about how to come off a ketogenic diet

  • What tends to happen if you come off keto
  • How to gradually transition off a ketogenic diet
  • What to remember after coming off keto
Lesson Four - How to Come Off a Ketogenic Diet
+ Module Seven - Keto Recipes
5 lectures 08:03

This is an overview of the lessons in Module Seven

Module Seven - Introduction

This lesson gives you some breakfast recipes

  • Standard breakfast
  • Delicious breakfast drink
Lesson One - Breakfast of Champions

This lesson gives you some dinner recipes

  • Meaty Vegetable Feast Roast
  • Cauliflower Pizza
Lesson Two - Dinner is Served

This lesson gives you some dessert recipes

  • Keto pancakes
  • Peanut butter fatbombs
Lesson Three - Dessert Time

This lesson gives you some snacking recipes

  • Kale chips
  • Blueberry popsicles
Lesson Four - Snacking
+ Course Conclusion
1 lecture 01:03

This is the conclusion of the course

Simple Keto Conclusion