Here are Keto frequently asked questions from readers – contact me with your own, I’ll respond and post them here.
Keto Frequently Asked Questions
Q: What is keto-adaptation and what does it feel like?
A: Keto-adaptation is the process of your body becoming more efficient at using ketones for energy. It usually takes a few weeks to a few months to adapt to a ketogenic diet. Some people may feel more tired than usual during this adaptation period.
Q: How difficult is it to be on ketosis?
A: A keto diet is not the easiest diet to follow, but it can be done. My experience of the ketogenic diet has been unsettling at first, mostly because of the cravings. It is a strict regimen with a quick elimination of carbohydrates and starchy foods to enter ketosis, followed by filling up with natural fats like coconut oil, butter or avocado.
Q: What is the “keto flu” and how can I avoid it?
A: The “keto flu” is a term used to describe the flu-like symptoms that some people experience when they first start a ketogenic diet. These symptoms can include fatigue, brain fog, and irritability. To avoid the keto flu, it is important to make sure you are getting enough electrolytes (salt, magnesium, and potassium) and drinking plenty of water daily.
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Q: How long does it take to become keto-adapted?
A: It usually takes a few days to a few weeks to adjust to the ketogenic diet, sometimes longer depending on how many carbs you consume. In my case, I went cold turkey and was in ketosis in 4 days.
Q: What does being in a state of ketosis mean?
A: Being in a state of ketosis means that your body is using ketones for energy. Ketones are produced when your body breaks down fat for energy and these act as alternative fuel sources on a low-carb, high-fat diet.
Q: How can I tell if I am in ketosis?
A: There are a few ways to tell if you are in ketosis. You can use a blood ketone meter to measure your ketone levels. You can also look for signs and symptoms of ketosis, such as increased energy levels, improved mental clarity, and decreased appetite – I’m not kidding, I feel “filled-up” way faster than before.
Q: What may put me out of ketosis?
A: There are a few things that may put you out of ketosis, such as eating too many carbs, not getting enough fat, or not getting enough electrolytes. If that’s the case, you’ll need to make some adjustments by reducing how many carbs you eat, increasing your fat intake, or drinking more fluids.This keto-adaptation process may take a week or so and the brain may experience hunger pangs while it adapts. You may need to eat more frequently if you feel hungry or drink extra water.
Q: How can I get back into it quickly in ketosis?
A: If you have fallen out of ketosis, you can get back into it by following a ketogenic diet and increasing your intake of fat and electrolytes.
Q: Should I track my ketones levels?
A: You don’t have to track your ketone levels, but it can be helpful to do so. Tracking your ketone levels can help you gauge your progress and see if you are in ketosis or not. They also can help you see if your diet is high in fat or not, which can help you make adjustments. More information on ketosis can be found on the ketogenic diet pages.
The Ultimate Keto Meal Plan
30-Day Keto Meal Plan
Complete Keto Food List (must have)
77 Keto Dessert Recipes (really yum)
100 Keto Carb Recipes
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Q: Will the keto diet help with weight loss?
A: The keto diet can help with weight loss, but it is not necessary for everyone. Some people may find that they lose weight on a keto diet, while others may not. . If you’re planning on doing the diet, you should consult with a doctor first.I recommend this guide for more information: https://www.cdc.gov/healthyweight/losing_weight/index.html
Q: Will the keto diet improve my sugar levels?
A: The keto diet can improve your sugar levels, but it is not necessary for everyone. Some people may find that their sugar levels improve on a keto diet, while others may not experience a noticeable change. The keto diet does not have to be high protein, but it is possible for it to be. Some people may only want to try the keto diet in order to lose weight and will find that they are already an active person with a high protein diet.
Q: Do I need to count or restrict calories?
A: You do not need to count or restrict calories on a keto diet. In fact, you can eat as much of the good stuff as you want and still lose weight. But, remember if your calory intake is much higher than your spending… 🙂
Q: I’m physically active. Can I still do a ketogenic diet?
A: Yes, you can still do a ketogenic diet if you are active.
Q: What is a net carb?
A: Net carbs are the total carbs that your body is able to digest, not including dietary fiber, it includes sugars.
Q: What is the difference between a low-carbohydrate diet and a ketogenic diet?
A: A low-carbohydrate diet is a diet that restricts carbohydrates, while a ketogenic diet is a diet that restricts carbohydrates and also includes a high fat intake.
Q: What is the difference between a Atkins diet and a ketogenic diet?
A: The Atkins diet is a low-carbohydrate diet, while the ketogenic diet is a low-carbohydrate diet that also includes a high fat intake. The two diets are not the same see here.
Q: Can I practice intermittent fasting on keto?
A: Yes, you can practice an intermittent fasting diet even on a ketogenic diet
Q: Where can I find keto recipes?
A: You can easily find keto diet recipes online or in cookbooks (I recommend this Keto Cookbook)
Q: Is the keto diet expensive?
A: The keto diet can be expensive, depending on the foods you choose to eat. Eating a diet that is rich in protein but low in carbs can lead to higher-than-normal costs, but this can be lessened by including cheaper sources of protein like eggs and chicken.
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