Ketogenic Diet FAQ
What is keto?
High Fat: When you limit your carbohydrates, you will your energy to come from another source. And on a ketogenic diet, that energy comes from fat.
Moderate Protein: Protein is a very important macronutrient in your body. It not only builds muscle, but every cell in your body has protein in a variety forms Your bones, your organs, even your hormones. Protein is not stored like fat and carbohydrates are so you need to make sure you are eating the right amount each day to repair and rebuild, and any extra if you have a goal to add more muscle
Low Carb: You transition your body into a Ketogenic state when you stop eating a high amount of carbs. This carb restriction is necessary to realize the benefits of a ketogenic fat burning state. This means less than 50g of carbs a day for most people, and at least until you hit your goal weight, ideally aim for 20g of carbs a day.
But the Keto diet is about more than just cutting carbs and losing weight. It’s a lifestyle that is focused on up-leveling your health. It is a focus on healthy, nutrient rich foods. This way of eating increases your energy consistently, balances and elevates your moods, and will transform your relationship with food.
How many carbs should I eat on Keto?
Do I count net carbs or total carbs?
How are Keto and low carb diets different?
Some common issues associated with low-carb at around 100 grams, but not getting into a ketogenic (fat for fuel) stage, are:
– Low energy and fatigue
– Irritability and mood swings
– Hormonal disruptions
– Hunger pangs and intense cravings
– Weight gain
– Physical performance losses
How do I start?
Keep protein at a moderate amount, between 0.6 grams and 0.9 grams per pound of lean body mass. Going higher than 0.8 grams of protein is only necessary for people doing heavy strength training or endurance training.
To find out what your ideal protein intake numbers should be for you, you can use this calculator.
Increase the amount of healthy fat you are eating each day.
Increase the water you drink each day.
How do I know how many carbs are in my food?
Are there foods I should avoid?
Yes, bread is sugar. Even the fancy multi-grain organic bread.
Fruit should be mostly avoided because it’s full of sugar, although small quantities of berries are ok because they are lower in carbs and are high in fiber.
Any food labeled “low-fat” should be avoided. Non-fat and reduced fat milk, reduced fat salad dressings, low-fat cheese and yogurts are full of carbohydrates. Many also contain additives and chemical compounds that are not good for your overall health.
Avoid milk. Milk is high in sugars (carbs). Use heavy cream (or double cream) instead. But be aware that heavy cream is quite high in calories, so don’t go overboard!
Once you start looking at labels and tracking food, you might be shocked at how much sugar you have been eating without knowing it, in salad dressings, sauces, and packaged foods.
What are macronutrients?
What can I drink and what should I be drinking?
The actual amount you need will depend on many factors, but a good aim is 80 ounces of water each day.
Other common drinks are unsweetened soda waters, coffee, tea and bone broth.
What are electrolytes?
Will I lose weight eating this way?
Can I eat out?
I’m on a tight budget, can Keto work for me?
Here are a couple of tips for finding cheap food: Stores will often discount their meats if it’s close to expiration date, sometimes more than 50% off! Buy extra and freeze it. Shop online for things like nuts, almond flour and spices. Many times, you can find these types of foods for cheaper than your local store. 75/25 ground beef is cheaper than 80/20.
Farmers markets can be a source for less expensive produce too, just pay attention to prices and make friends with the vendors. I regularly get free avocados because I’ve been buying them from the same avocado grower for 7 years. You can explore options like buying a whole pig or go in with friends and purchase a quarter of beef. You may put out more money in the beginning, but it will save you quite a bit over time. No more soda so that will automatically save you quite a bit of money.
Eat out way less. Cooking at home will definitely save you money. One additional benefit of a ketogenic diet is that it is incredibly satiating, so you eat less!
What is insulin and how does fat storage work?
When you eat less carbs, less insulin is required to regulate your blood sugar. This means you will store less fat as a result.
Keto Myths and Concerns
Aren’t whole grains good for me?
Won’t fat make me fat?
Can I exercise on Keto?
Can Vegetarians/Vegans do keto?
What is fasting and how does it benefit me?
Fasting periods can vary depending on personal approach and preference.
Intermittent Fasting (IF) is a common tool used for decreasing the amount of time you spend eating each day. IF is typically fasting for at least 16 hours and then eating in an 8 hours window. 20/4 and 18/6 are other common fasting timeframes.
Extended Fasting is considered a period of over 24 hours abstaining from food.
Fasting has been done for both health and spiritual purposes for centuries.
It is VERY important to be certain to the best of your (and doctor’s) knowledge that you don’t have any health issues precluding you from attempting an extended fast (such as diabetes or heart conditions).