Supplements and Ketogenic Diets – Facts and Myths

Suggested supplements that work well with all ketogenic diets (SKD, TKD, CKD)


Although SUPPLEMENTS ARE REALLY NOT NECESSARY, most of them do not impair ketosis and in fact, work very well together.

The only thing you have to be mindful of is the actual carbohydrate content of  your supplements. Prefer those that contain very little or no carbs at all – just because a supplement has dextrose, maltodextrin or sugar, does not mean its “bad” – in fact, it could be put to use as part of the TKD protocol. The “poison” is in the dose.

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DarthLuiggi’s Featured Podcasts

Hello guys!

Here is a collection of some Q&As, Interwiews, and Podcasts I have been featured on.

PRIMAL EDGE HEALTH: 14 years in ketosis, you can build muscle on ketogenic diet – Darthluiggi interview PRIMAL EDGE HEALTH: Q&A with Darthluiggi – Ketogains FAQ, macros, strength training, bodybuilding FAT ADAPTED ATHLETE: Q&A with Darthluiggi of Ketogains PART 1 FAT ADAPTED ATHLETE: Q&A with Darthluiggi of Ketogains PART 2 THE SUPERHERO MAKER CRAIG PREISENDORF: Ketogains Teamup #1

Ketogains Novice Kettlebell Workout

This program is a variation of the classic 5×5 program, but done with Kettlebells.

The program is to be conducted 3 days a week for Strength Training and 2 days a week for Fat Burn, alternating workout A&B on non-consecutive days.


WEEK ONE WEEK TWO Day 1 – Workout A Day 1 – Workout B Day 2 – Fat Burn: HIIT Day 2 – Fat Burn: HIIT Day 3 – Workout B Day 3 – Workout A Day 4 – Fat Burn: HIIT Day 4 – Fat Burn: HIIT Day 5 – Workout A Day 5 – Workout B Days 6 & 7 – Rest Days 6 &…
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ketogains 5x5 novice strength program exercise squat example

Ketogains Novice Strength Training Program (5×5)

The Ketogains 5×5 Novice Strength Training Program by DarthLuiggi


If you are a beginner in strength training or someone who has not mastered the basic compound lifts and want to make gains in muscle mass and strength follow this program. It is based on the classic an original version of the 5×5 program with some slight modifications by Luis Villasenor (aka Darthluiggi). 5×5 has a reputation for being a very tough and very high volume program, but in truth, it can be adjusted to every fitness level (from using your own body weight to super heavy weights) and…
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How to Estimate Your Body Fat Percentage (BF %)

What is the measurement of body fat percentage?

Put simply, the measure of body fat percentage is assessing what portion of your body is made up of fat. The remaining weight spread between organs, water, muscle tissues, bones, etc.

If you weigh 200 pounds, and 20 pounds of that is fat, then your body fat percentage is 10%. 30 pounds of fat would put it at 15%, 40 pounds at 20%, and so forth. The rest we refer to as your lean mass.

If you gain or lose only fat, your body fat percentage goes up or down accordingly. But it…
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Iodine: why, what kind, recommended amounts and how to supplement.

For quick reference later – Iodine recommendations –  RDA -150 ug (micrograms) – Ketogains recommended starting at .5- 1 mg up to 3 mg with 1 mg maintenance+ 200-400 ug selenium


(for those without pre existing thyroid conditions, not recommended to supplement iodine if you have existing thyroid conditions until further research is conducted, proceed at your own risk)

Iodine is a vital nutrient for every process in the body. Iodine was added to table salt to prevent goiter from deficiency but the amounts in it are hardly enough. The RDA of 150 ug is just enough to prevent…
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Will This Kick Me Out Of Ketosis?

A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on.


How do humans enter ketosis in the first place?

Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will…
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Don’t Fall Victim To Ketone Envy.

Ever wanted to know what it means to have more or less ketones, and how should we measure them?


A common misconception of ketones, since they are produced from fat, is that more ketones = more fat burning.

This sadly is not the case.

Let’s explore some entry level biochemistry.

So the image below  is about the most simple one that I like and we can use for our purposes. With carb reduction, fats first enter lipolysis (about 50-150g of carbs/day). Yes, someone can maintain this level of carb reduction and not be in ketosis yes still use free…
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Context in The Ketogenic Diet

Frequently, we receive questions to the website, Facebook, Reddit, etc that all seem to center around the same set of questions:

• Should I add more/less/the same amount of ________ to my diet?
• What should macros look like?
• How much rest should I take between sets?
• Should I add another hour to my sleep schedule?
• What should I wear tomorrow?

OK, so we probably don’t get the last question all that often – but the point still remains. We are often asked questions that may seem to be completely unrelated, but the…
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Welcome to KETOGAINS!


What is Ketogains?

An Evidence based Approach Towards Optimal Body Recomposition Education, Empowerment, Achievement.


“A community driven exploration into the pursuit of physical excellence via ketosis. Whether you want to GAIN health, endurance, strength, speed, muscle or a ripped body, it can all be done with a well-formulated, ketogenic diet.”

On Ketogains, we will teach you how to achieve an optimal body recomposition by following a program that involves a diet of whole, mostly unprocessed foods: low on sugars, adequate on proteins, and high on healthy fats. Ketosis is a nice and healthy side effect of our general macro and micro recommendations.

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