How To Succeed on a Keto Diet

Updated February 2026: I tested Perfect Keto’s most popular products for 30 days to see if they lived up to the hype. Here’s my honest take on what worked, what didn’t, and whether they’re worth the investment.

With thousands of weight loss success stories with scientific research to back it up, it’s no surprise that the keto diet is one of the most popular diet trends today.

The ketogenic diet is a diet that’s very low in carbs and sugar and high in healthy fats (think avocados and extra virgin olive oil). Unlike other ways of eating, keto is designed to change the way your body burns fat to fuel weight loss and support health. Once it does, your body enters a state called ketosis.

Normally, the body runs on simple sugars and carbohydrates we eat from foods like rice, bread, beans and fruit.

The keto diet changes that up by restricting carbs to only a few small servings each day. In turn, this leaves the body with no choice but to switch over to using ketones — a high-energy fuel source made in the liver and produced during the breakdown of fats. [1]

See where we’re going? Let’s connect the dots.

All this means if done correctly — without cheating or eating unhealthy foods — keto dieters burn more fat than other diets because the body has no choice but to rely upon its own supply of stored fat to sustain itself. In ketosis, your body can turn into a fat-burning machine!

The keto diet has also been linked with many other important benefits, including improved mental clarity and focus, improved insulin sensitivity (a marker of metabolic health), lower cholesterol, and even better overall physical performance in some athletes. [2]

My 30-Day Perfect Keto Experiment

I’ll be honest — I’m not a full-time keto dieter. But I was curious about whether these supplements could make a difference, especially with all the buzz around Perfect Keto’s clean ingredient philosophy. So I decided to give their most popular products a real try for a month.

What drew me to Perfect Keto specifically was their commitment to clean ingredients. No junk, no artificial sweeteners that leave that weird aftertaste, no sketchy fillers. Just quality keto-friendly supplements that actually taste good.

I tested three of their core products: MCT Oil Powder, Exogenous Ketone Base, and Collagen Powder. Here’s what I discovered.

The Challenge of the Keto Diet and Doing it Wrong

The keto diet can turn your body into an efficient fat-burning machine through ketosis. By sticking to the keto standard of 20-50 carbs per day, it can take an average person about 2–4 days to get into ketosis. [3]

But for a variety of reasons, it can sometimes take longer or be significantly more difficult getting into ketosis and staying there. This can be affected by factors including age, activity level, stress, as well as your metabolism. And as your body adapts, you may also experience symptoms like weakness, headaches, dizziness, and poor concentration collectively known as “keto flu.” [4, 5]

Not everyone has difficulty or experiences keto flu, and these issues are temporary. Unfortunately, some people still give up before they start to see results.

But there are proven techniques that can help make doing keto easier for everyone. And that’s where quality supplements come in.

To Do The Keto Diet Right Means You Need To Eat Clean

• Make sure you’re eating enough healthy foods. The diet typically reduces appetite and most people find they can lose weight without calorie counting on keto
• Learn to monitor your carb intake to stay in ketosis 24/7
• Load up on healthy fiber from low-carb fruits and veggies
• Drink plenty of water with electrolytes added (steer clear of sugary “sports drinks”)
• Avoid loading up on artificial sweeteners and unhealthy ingredients to replace what you’re craving (for best results, keto requires healthy, whole foods)

Supplements That Can Make Keto Much Easier Too

As effective as it is, being on a keto diet isn’t always easy for everyone. But there are several staple supplements that have become life savers for thousands of keto dieters to help them get through energy slumps, achieve ketosis, and ultimately help them burn the fat and stick with it.

With the popularity of keto on the rise, it’s not surprising there are tons of products to choose from. But many companies stuff their products with cheap ingredients, preservatives, and artificial sweeteners and flavors that can work against you.

If you want to do keto right, you have to choose wisely and eat clean. This proven advice applies to food and supplements.

Founded by a doctor, one popular company called Perfect Keto offers 100% clean and healthy keto products that make going keto easy. And after testing them myself, I can see why they’ve built such a loyal following.

What I Tested: My Honest Perfect Keto Review

I put three of Perfect Keto’s bestselling products through their paces. Here’s my unfiltered take on each one — the good, the not-so-good, and whether I’d actually buy them again.

Product #1: Perfect Keto MCT Oil Powder – My Experience

Also known as medium-chain triglycerides, MCTs are a type of beneficial saturated fatty acid found in a variety of foods, with coconuts being the richest natural source. They’re a valuable tool to help you meet your goals while on the keto diet.

Taking MCT’s can help provide quick energy while stimulating your body to produce its own ketones naturally.

You’ll often find MCT oil in its liquid form, but Perfect Keto MCT Oil is in convenient powder form.

Why?

MCT oil for some can cause digestive issues like stomach upset, but many people find that MCT powder supplements are easier to digest. Liquid MCT oil is after all an oil, which can be hard to mix into your morning coffee or other foods, leaving them greasy.

In contrast, MCT powder can be more versatile, easy to travel with, and a 2017 study also found that MCT powder supplements had more of a ketogenic effect with less side effects than liquid MCT oil [6].

What Perfect Keto MCT Oil Powder Can Do:

• Prevent cravings, help you feel full and suppress appetite between meals
• Boost energy and natural ketone production
• Encourage weight loss [7]
• Improve gut health [8]
• Increase mental clarity and cognitive function [9]

My Honest Take:

✅ What I Loved:

• It actually mixes well. I was skeptical, but this dissolved smoothly in my morning coffee without leaving that oily film on top. That alone is huge.
• The chocolate flavor is legit. Not artificial-tasting at all. I actually looked forward to my coffee in the morning, which says something.
• Sustained energy. I noticed I didn’t hit that mid-morning slump as hard. The energy felt steady, not jittery like caffeine alone.
• No digestive drama. I’ve tried liquid MCT oil before and let’s just say… it wasn’t pretty. The powder was much gentler on my stomach.
• Travel-friendly. I could throw a scoop in a small container and take it to work. Way easier than dealing with a bottle of oil.

❌ What Could Be Better:

• Price point. It’s not cheap. You’re paying for quality ingredients, but if you’re on a tight budget, this might feel like a splurge.
• Flavor options are limited. I wish they had more variety beyond chocolate, vanilla, and unflavored.
• The stevia aftertaste. While minimal, some people might still notice it. I got used to it, but it’s worth mentioning.

What’s in it? Naturally sweetened with stevia, Perfect Keto MCT Oil Powder is only made from coconuts, the healthiest source of MCTs. It also contains acacia fiber, a prebiotic fiber that’s a good source of food for your gut bacteria and is considered one of the cleanest fibers available. If you’re interested in learning more about improving your gut health, this is a great place to start.

How to Use it: Super versatile and easily blended, add Perfect Keto MCT Oil Powder to your morning coffee, baked goods, or stir it into soups, stews and shakes to give you a clean keto-friendly source of energy any time of day.

My Verdict: Would I buy it again? Honestly, yes. The convenience and how well it mixes make it worth the price for me. If you’re serious about keto and want a quality MCT powder that doesn’t taste like chemicals, this is solid.

Perfect Keto MCT Oil Powder Customer Reviews:

MCT Oil Powder is Great!

I love using this product. It mixes well in just about any drink. I use it mostly in coffee or in water. I see more energy and focus when I use this product and it also helps to lower food cravings. I highly recommend this product.

• Angela S. (United States)

“This is my favorite MCT oil powder! Over the years I have tried several brands and this is the best by far!!”

→ Get Perfect Keto MCT Oil Powder

Product #2: Perfect Keto Exogenous Ketone Base – My Experience

We’ve learned that the keto diet “forces” the body to run on ketones that it makes during fat-burning. Endogenous ketones are ketones made inside the body (endogenous literally means “produced inside”).

The three types of ketones the body makes and uses as energy are:

• Beta-hydroxybutyrate (BHB) — about 78 percent of total body ketones
• Acetoacetate (AcAc) — about 20 percent total body ketones
• Acetone — about 2 percent total body ketones

On the other hand, exogenous ketones (‘exo’ meaning outside) are manufactured ketones you can use to help raise your body’s ketone levels quickly. They share the same structure as endogenous ketones, but are available in supplemental form.

Taking exogenous ketones daily can be a really effective way to enhance your keto diet results. [10] They also work for people who are looking for some of the benefits of going keto without a full commitment to cutting carbs.

Perfect Keto Exogenous Base Ketones are made with the most widely used ketone by the body, beta-hydroxybutyrate (BHB).

Benefits of Exogenous Ketones [11]:

• Decrease appetite and cravings
• Supports mental energy while increasing focus
• Increased physical performance during workouts
• An easy way to boost energy in the afternoon
• Helps support blood sugar balance and manage glucose spikes after eating

My Honest Take:

✅ What I Loved:

• The mental clarity boost is real. On days I took this in the afternoon, I noticed I could push through work tasks without that foggy feeling. It’s subtle but definitely noticeable.
• Great for getting back into ketosis. If I had a carb-heavy meal (hey, life happens), this helped me feel like I was getting back on track faster.
• No bitter aftertaste. A lot of exogenous ketone products taste awful. Perfect Keto’s reformulation actually tastes decent. The Strawberry Lemonade was my favorite.
• Includes electrolytes. Calcium, potassium, sodium, and magnesium are all in there, which your body needs more of on keto. Two birds, one stone.
• Appetite suppression. I genuinely felt less hungry after taking this, which helped me avoid mindless snacking.

❌ What Could Be Better:

• Pricey per serving. This is probably the most expensive product of the three. You’re paying for quality BHB, but it adds up if you’re using it daily.
• Not magic. If you’re hoping this will put you in ketosis without changing your diet, you’ll be disappointed. It’s a supplement, not a shortcut.
• Slight chalky texture. Even though it mixes pretty well, there’s still a bit of that powdery mouthfeel. Not a dealbreaker, but noticeable.
• Results vary. Some days I felt a big energy boost, other days it was more subtle. Your mileage may vary depending on what you ate that day.

What’s in it? Along with beta-hydroxybutyrate (BHB), Perfect Keto Exogenous Base Ketones also contain electrolytes like calcium, potassium, sodium, and magnesium, which the body needs more of when on a keto diet. It comes in Strawberry Lemonade, Vanilla, and Chocolate.

How to Use it: An amazing external source of keto diet fuel, take Perfect Keto’s Exogenous Base Ketones whenever you want a physical and mental energy level boost.

Use them to:

• Energize your mornings
• Fuel your workouts (check out our fitness motivation tips)
• Battle afternoon energy dips
• Boost mental clarity
• Combat keto-adaptation symptoms known as “keto flu”
• Help boost ketone levels after a carb-heavy meal

These are best stirred into water or coffee to get the benefits of the ketones quickly.

My Verdict: This is more of a “nice to have” than a “must have” for me. If you’re struggling with energy on keto or dealing with keto flu, it’s worth trying. But if you’re on a budget, I’d prioritize the MCT oil powder first.

Perfect Keto Exogenous Ketone Base Customer Reviews:

• Elizabeth B. (United States)

Caramel coffee treat

“I really like the salted caramel flavor as it’s just the right amount of added flavor to my coffee each morning. I really like the way it makes me feel full using the ketone base with my drinks and gives me the clarity of thinking at work for the day. I would buy again.”

Kept me going until I had time to actually cook something!

“I bought the products as I’ve been struggling to get into and stay in ketosis for a while due to a very busy and hectic lifestyle. I needed something to give me energy to carry on and curb my hunger until I got a chance to cook a good meal for myself. This totally fulfils my needs and tastes amazing! I was very pleasantly surprised at the taste. Thank you!”

→ Get Perfect Keto Exogenous Base Ketones

Product #3: Perfect Keto Collagen Powder – My Experience

Collagen is the most abundant protein found throughout our entire body including our connective tissues, cartilage, tendons, bones, and ligaments. Containing 19 different amino acids, collagen is particularly rich in hydroxyproline, glycine, proline, and hydroxyproline. [12]

Naturally occurring collagen in your body is what keeps your joints healthy, your nails strong, and supports a youthful appearance by keeping our skin smooth and hydrated. [13]

Once we hit our late twenties the collagen levels in the body begin to drop. But research has good news for us.

Studies have shown that supplementing with collagen protein powder works to stimulate your body’s own collagen-making cells. That means for those of us over 30, collagen supplements can help us get our youthful groove back. [13]

And since collagen is a naturally carbohydrate-free food that’s rich in protein, it’s a perfect fit for a keto diet. And it has lots of added benefits.

Supplementing with collagen can increase skin’s hydration, strength, and may reduce the external signs of aging (like wrinkles, fine lines, and sagging). [14]

Collagen Can Also Help:

• Improve bone mineral density [14]
• Support muscle strength, mass and repair [15]
• Heal the gut lining for better digestion [16]
• Increase joint mobility [17]

With these health and beauty benefits combined, taking collagen for total body wellness just makes sense. But not all collagen products are keto diet approved. Many companies add ingredients like sugar and artificial flavors to their collagen which can increase their carb count and make them more unhealthy than they have to be.

That’s where Perfect Keto shines. Their collagen is made with clean ingredients that are 100% keto-friendly.

My Honest Take:

✅ What I Loved:

• The flavors are actually fun. Peanut Butter in my coffee? Genius. Cinnamon Toast in my oatmeal alternative? Amazing. These aren’t your typical boring collagen flavors.
• Dissolves like a dream. No clumps, no grittiness. Just smooth integration into whatever I was drinking or eating.
• Bonus MCT oil. Each serving has 5,000 mg of MCT oil powder built in, so you’re getting two benefits in one scoop.
• My nails actually grew faster. I can’t say definitively it was the collagen, but I noticed my nails were stronger and growing quicker after about three weeks. That was a pleasant surprise.
• Versatile. I used it in coffee, smoothies, and even in the keto cupcake recipe I created (more on that below).

❌ What Could Be Better:

• Results take time. Don’t expect overnight miracles with your skin or hair. Collagen is a long game supplement.
• The flavored versions have stevia. Again, if you’re super sensitive to that aftertaste, stick with unflavored.
• Pricey for daily use. Using a scoop every day adds up. It’s an investment in yourself, but budget accordingly.
• Can’t really tell if the skin benefits are real. I didn’t notice dramatic changes in my skin, but I also wasn’t expecting to look 10 years younger. The nail thing was cool though.

What’s in it? Dairy-free and made from 100% grass-finished USA bovine collagen, each serving of Perfect Keto Collagen Powder will give you 10 grams of collagen protein as well as 5,000 mg of MCT oil powder. It blends beautifully in coffee, shakes, yogurt, or water and it comes in some super fun and unique flavors like Cinnamon Toast, Salted Caramel, Strawberry, and Peanut Butter!

How to Use it: Since Perfect Keto Collagen dissolves easily and comes in an awesome variety of flavors it’s easy to work into your daily routine. Sprinkle it into your morning coffee for a sugarless boost of flavor and protein, stir it into your water, in a shake, yogurt or your favorite keto baking recipes.

My Verdict: This was my favorite of the three products. The flavors make it fun to use, it’s versatile, and I actually noticed a tangible benefit with my nails. If you’re going to try one Perfect Keto product, start here.

Perfect Keto Collagen Powder Customer Reviews:

Collagen happiness

“I drink it every morning with my coffee! My hair and nails are growing fast!”

• LESLIE J. (United States)

Love this collagen

“Perfect Keto’s collagen is the best we’ve tried – it mixes so well and we love the Salted Caramel flavor. We’ve tried other brands but none blend into coffee as well. I use this and MCT oil for my coffee each morning and have noticed improvements in my skin and joint pain.”

→ Get Perfect Keto Collagen Powder

Putting Perfect Keto to the Test: My Keto Cupcake Recipe

One of the best parts of testing these products was getting creative in the kitchen. Just because you’re on keto doesn’t mean you have to give up treats — you just have to be smart about it.

I created these Chocolate Keto Cupcakes with Peanut Butter Collagen Whipped Cream using Perfect Keto’s collagen powder, and let me tell you — they’re dangerously good. Rich, satisfying, and completely keto-friendly.

This recipe proved to me that Perfect Keto products aren’t just supplements you choke down because you have to. They actually enhance your food and make keto baking easy and delicious.

If you’re looking for more keto-friendly recipes and healthy dessert ideas, check out our collection of keto pumpkin pecan muffins and low-carb pumpkin spice creme brulee.

Perfect Keto in 2026: What’s Changed

Since I first tested these products, Perfect Keto has continued to refine their formulations and expand their product line. The company has maintained their commitment to clean, quality ingredients while adding new flavors and options.

The supplement industry has gotten more competitive, with dozens of brands now offering keto-specific products. But Perfect Keto has stayed at the forefront by refusing to compromise on ingredient quality or resort to artificial fillers just to hit a lower price point.

Their prices have remained relatively stable compared to competitors who’ve significantly increased costs, and they continue to be transparent about sourcing and testing.

Who Should Try Perfect Keto?

Perfect Keto is great for:

• People serious about clean keto who don’t want junk ingredients
• Those struggling with keto flu or low energy on keto
• Anyone looking to boost their MCT oil intake without digestive issues
• Keto dieters who want to maintain healthy skin, nails, and hair
• People willing to invest in quality supplements
• Those who appreciate good-tasting products (seriously, the flavors matter)

Perfect Keto might NOT be for:

• People on a very tight budget (there are cheaper alternatives, though quality varies)
• Those extremely sensitive to stevia (it’s used as the sweetener)
• Anyone expecting instant dramatic results (supplements support your efforts, they’re not magic)
• People who aren’t actually committed to keto (these work best as part of a keto lifestyle)

How Perfect Keto Compares to Other Brands

I haven’t tested every keto supplement brand out there, but I have tried a few others. Here’s what sets Perfect Keto apart:

Ingredient Quality: Perfect Keto uses grass-fed collagen, pure coconut-derived MCTs, and high-quality BHB. Many competitors use cheaper sources or add fillers.

Taste: This is huge. I’ve tried other exogenous ketone products that taste like battery acid mixed with sadness. Perfect Keto’s reformulated versions actually taste good.

No Artificial Junk: No artificial colors, flavors, or sweeteners. They use stevia, which some people don’t love, but it’s natural.

Transparency: They’re open about their sourcing and testing. Not every company is.

Price: They’re definitely on the higher end. You’re paying for quality, but it’s a consideration.

The Bottom Line: Is Perfect Keto Worth It?

After 30 days of testing Perfect Keto’s products, here’s my honest conclusion: Yes, they’re worth it — if you’re serious about keto and can afford the investment.

These aren’t budget supplements, but they’re high-quality products that actually work and taste good. The MCT Oil Powder and Collagen were standouts for me, while the Exogenous Ketones were more situational.

What I appreciated most was not having to compromise on ingredient quality or taste. So many keto supplements force you to choose one or the other. Perfect Keto proves you can have both.

Would I buy them again? The collagen, absolutely. The MCT powder, yes. The exogenous ketones, probably only for specific situations like fighting keto flu or recovering from a carb-heavy meal.

If you’re curious about trying Perfect Keto, I’d suggest starting with the Collagen Powder. It’s versatile, the flavors are great, and you’ll actually use it every day. From there, you can add the MCT Oil Powder if you want an extra energy boost.

And if you decide to give keto a try, remember that supplements are just that — supplements. They support a solid foundation of whole, healthy foods and proper weight loss strategies. But when you combine quality supplements like Perfect Keto with a clean keto diet and regular exercise, you set yourself up for success.

Visit Perfect Keto on Amazon to explore their full product line and current offerings.

Looking for more healthy living tips and product reviews? Check out our guides on probiotic health benefits, immune boosting foods, and building healthy habits that last.