Keto FAQ's
- SimplyyRaii
- Jul 16, 2020
- 3 min read
What is a keto diet?
A keto diet is a low-carb diet that results in ketosis. To achieve this, the diet has to be very low in carbohydrates, and no more than moderate in protein.
Usually the diet is also high in dietary fat, at least long term. In a more short-term diet, this is not always necessary. It’s possible to instead be fueled via your own fat stores, as long as you have excess weight to lose.
Is the Keto Diet Safe?
The Keto Diet is usually very safe, but if you have any of the situations below, please click the link to find out the best way to approach Keto:
Are you on medication for diabetes, e.g. insulin?
Are you on medication for high blood pressure?
Are you breastfeeding?
What is ketosis?
Ketosis is a normal process allowing your body to keep working when you eat few carbohydrates.
Carbs are one of two major fuels for the body. We can also burn fat for energy, but the brain can’t burn fat directly. Instead, when eating very low carb, fat is converted in the liver to ketones that are released into the blood stream. This is a great fuel for your brain.
The process of fueling the entire body with fat, including the production of ketones, is called ketosis. Under normal circumstances ketosis is safe and natural.
However, under certain special circumstances – most commonly with type 1 diabetes – ketosis can be a sign of insulin deficiency, and the ketones can then rise to potentially harmful levels.
How do you know when you’re in ketosis?
- Decreased appetite and increased energy levels.
- Increased thirst and urination.
- “Keto Breath,” which can be more apparent to others than yourself.
- Dry Mouth or a metallic taste in your mouth
How long does it take to be in ketosis?
It varies, from a day or two, up to a week or more. People with more insulin resistance (e.g. people with type 2 diabetes) usually take longer, while young and lean people generally get into ketosis far more quickly.
What can I eat on Keto & what can I not eat?
- I’ve complied what I call a quick “Yes/Sometimes/Never” list. This list will help you get into ketosis fast. Click HERE to access it. You can also check out the Ultimate Keto Guide that will give you amazing insights into the diet and an extensive food list.
What can you drink on the keto diet?
The quick answer: Water is perfect and zero carb, as are coffee and tea (without sugar, of course). The occasional glass of wine is fine too.
Can I have dairy on keto?
Dairy is nutritious that can be part of a keto diet in many cases. However, whether you personally should eat dairy may depend on your health goals, along with your personal response to it.
For instance, although a higher dairy intake has been linked to fat loss and reduced diabetes risk in several studies, it has also been found to raise insulin levels. Indeed, some people find that cutting back on dairy helps with weight loss.
It’s also important to avoid high-carb options typically considered “healthy,” such as nonfat milk and nonfat yogurt. Instead, focus on these high-fat choices, preferably from naturally raised animals:
Butter
Cream
Sour cream
Cream cheese
Cheese
Plain whole-milk yogurt, Greek yogurt, or kefir
How long can someone be on a keto diet?
- As long as you want! Enjoy!
Is a ketogenic diet safe for high cholesterol?
Generally, the cholesterol profile tends to improve on a keto diet, lowering triglycerides and raising the good HDL cholesterol.
However, a small minority of people may end up with quite high total cholesterol. Whether this is dangerous or safe is debated – there are no quality studies to determine the answer. But should you be one of the few where cholesterol may get up very high, e.g. over 400, you may want to take steps to reduce it just to be safe.
Can you build muscle on keto?
Yes.
What’s the difference between low-carb and keto diets?
Keto is a very strict low-carb diet, that also puts even more emphasis on moderating the protein intake, and relying primarily on fat to supply energy needs.
A regular strict low-carb diet will likely put most people in ketosis anyway. But a keto diet tweaks things even further to make sure it’s working and, if desired, to get even deeper into ketosis.
Keto could be called an extra strict low-carb diet.
Why am I not in ketosis?
The two most common reasons for not getting into ketosis are:
Too many carbs
Too much protein
For more tips see The Keto Guide. Please note that the amounts that people tolerate while staying in ketosis are individual, differing from person to person.
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