By James Yulo Chi a.k.a Tito Keto James, Founder & CEO of Ketos of Manila.
When I first heard about the keto diet back in 2017, I was skeptical and curious.
“Eat fat to lose fat?” sounded like the opposite of everything we’ve been told. Like many Filipinos, rice, pan de sal, and sugary drinks were staples in my daily meals. But after months of research and DIY trial-and-error, I experienced the immediate benefits of shifting to a low-carb lifestyle: more energy, less brain fog, better sleep, and a leaner, lighter body.
That personal transformation, backed by science and supported by professionals, inspired the creation of Ketos of Manila, now the #1 ketogenic lifestyle meal plan in the Philippines.
If you're wondering how to start keto, or if it’s even doable in a country built around carbs, you’re not alone. Here's a personal yet practical guide to help you begin your keto journey in the Philippines, made easier and more sustainable with expert-backed solutions.
What is the Keto Diet? (And Why It Works)
The ketogenic diet is a high fat, moderate-protein, and low carb way of eating that trains your body to burn fat for fuel instead of sugar, a state called ketosis.
When done correctly, the benefits can be life changing:
1. Sustainable weight loss
2. Reduced cravings and appetite control
3. Stable energy throughout the day
4. Sharper focus and better sleep
5. Reduced inflammation and improved digestion
6. Better blood sugar and insulin regulation
It’s not a quick fix or fad it’s a lifestyle that works when done with awareness, support, and commitment.
Step by Step: Starting Keto in the Philippines
1. Understand Your Macros
To enter ketosis, you typically keep your carbs between 20–50g per day for the normal healthy individual. A standard ratio is:
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70% fats, 25% protein, 5% carbs
This is where most people struggle tracking and balancing macros can be overwhelming, especially when you're just starting. At Ketos of Manila, our certified nutritionists and dietitians handle this for you, ensuring every meal is designed to be keto-compliant, effective, and delicious.
2. Plan Your Meals or Subscribe to a Keto Meal Plan
Sure, you can try meal prepping at home but finding the right ingredients, tracking macros, and staying within ketosis isn’t always easy. That’s where we come in.
Our strict keto and low-carb meal delivery in Manila ensures you get real, authentic Filipino-inspired keto meals made with quality ingredients.
Think: Chicken Teriyaki without sugar, Shirataki fried “rice”, Keto Cream Puff.
No second-guessing, no counting, and no cooking required.
3. Track Your Progress with a Ketone Strip
At Ketos of Manila, we exclusively include a free ketone strip to help you track your progress. Seeing that strip turn dark is proof that our meals are doing what they promise keeping you in ketosis. It’s these little wins that fuel your motivation and commitment.
4. Stay Hydrated and Boost Your Electrolytes
As your body adjusts, you may experience the “keto flu” fatigue, brain fog, or headaches. That’s your body adapting to fat-burning. Stay hydrated and supplement with electrolytes or Oral rehydration salts to minimize symptoms and feel your best.
5. Remember: It’s a Mindset Shift
Keto isn’t just a diet. It’s a decision to live better. Yes, it’s challenging when our food culture revolves around rice and sugar. But when you feel stronger, lighter, and more energized, you’ll see why thousands of Filipinos have made the switch. I did, and now we help thousands more do the same.
Your Options: Keto Meal Plans by Ketos of Manila.
We understand that everyone has different goals and needs. That’s why we offer several affordable, goal-based keto meal plans:
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OMAD: One Meal a Day for fasting enthusiasts who want a compact, powerful nutrition window
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KETO FAST: Ideal for beginners or those doing 16:8 intermittent fasting
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K-MAX: For high-energy lifestyles, workouts, and those needing more calories
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K-LITE: A light and lean plan for steady fat loss or maintenance
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LOW CARB: Easy low carb, Sugar Free and high protein Meals.
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21 DAY CHALLENGE: Our absolute best seller!
Whether you're looking for strict keto, low carb, or custom support, there’s a plan that fits your lifestyle.
Common Questions from Beginners
Is keto expensive in the Philippines?
Not necessarily. While proteins and good fats may cost more than rice, you're also eating less, snacking less, and gaining more in health returns. Our meal plans are designed to be cost-efficient and nutrient-dense, especially compared to processed convenience food.
"Can I eat Filipino food on keto?"
Yes! Just reimagine swapping white rice with cauliflower rice, use stevia instead of sugar, and cook with healthy fats like coconut oil. At Ketos of Manila, we keep the heart of Filipino flavors alive without the carbs.
"What if I cheat or fall off track?"
One meal won’t break you. Just get back on track the next day. Progress over perfection. Every step forward counts.
Final Thoughts: Start Small, But Start Now.
Starting keto in the Philippines is possible.
My journey started with questions and experiments. It turned into a passion. That passion became Ketos of Manila, built to make keto accessible, effective, and truly Filipino.
Whether you're just curious or fully committed, we’re here to support your transformation with trusted guidance and meals that work for your body, your goals, and your life.
Interested in trying keto without the hassle?
Check out Ketos of Manila the #1 ketogenic meal plan delivery in the Philippines, built by real people, backed by nutritionists, and inspired by real results.
