Here To Help!
Our goal is to clarify any questions you may have about the world of Keto. Below, we list the most common questions.
Once you have adapted to the keto diet it is possible to take a break for a few days by having a low fat diet. But, this transition should be only after your body has fully adapted to the keto diet.
Accidents happen. If you do manage to slip up during the keto diet, it does not mean you should give up. While missing a few days of your keto diet can hinder the body’s ability to adapt to the keto diet, if you do slip up, its important to get back on the keto diet as soon as you’ve realized of your mistake. Also, it would help to keep a diary to take notes on your what you eat so that you will always remember that you are on the keto diet.
While there are some individuals who will be able to tolerate certain alcoholic beverages, others might not. That said, you can try out a ketogenic-friendly red wine while you are on your diet or low carb beers that will not disrupt your ketogenic state.
This will mainly depend on your goal. If you are looking to lose weight, then cutting down on your daily intake of calories will help your cause. The best part about being on a keto diet is that your body is able to get the required nutrients even with a low caloric intake.
The carbohydrate refeed is not going to be necessary since the keto diet does not require carbs. That being said, there are certain situations where you could need a small influx of carbs, which will again depend on your goal for using the keto diet.
When it comes to fasting, there are several types of fasting you can take part in such as intermittent, alternate day and several days, but intermittent fasting remains the most used with the keto diet.
Fat-fasting is defined as only consuming macronutrient fat during the period of fasting. One example is drinking just coffee with whipped cream.
One of the benefits of being in the ketogenic state is muscle preservation.
Exogenous ketones are the molecules that when consumed act similar to endogenous ketones that are produced by the body during carb restriction.
During the initial stages of the keto diet hunger pangs are common, but once the body has been keto-adapted, the hunger shall subside.
Medium-Chain Triglycerides are fatty acids that are structurally smaller as compared to long-chain triglycerides that are located in the gallbladder. MCTs, are digested and are used as energy directly. These types of fats are a staple for the keto diet.
It is true that not all types of fats are equal. The Omega-6 fatty acids along with trans fatty acids should be completely avoided, and one should focus on omega-3 fatty acids. That being said, the use of vegetable oils should be limited.
It is advised to track total carbs during the initial stages of the keto diet, but once your body has adapted to the keto diet, you should focus on net carbs.
Caffeine can increase endogenous ketone production which is why it is beneficial during the keto diet.
Fruits such as berries and avocados are low in carbs and are therefore suitable for the keto diet.
You might have to avoid eating any dairy products if you experience digestive or glycemic problems due to the presence of casein and lactose in dairy products. However, you can have low-carb cheese, butter and whipped cream.
While it is okay to exercise to maximize the benefits of the keto diet it is not necessary to exercise while on the keto diet.
Tracking protein is important during the ketogenic diet. However, the amount of protein you can take will mainly depend on your activity level and your metabolism which differs from person to person.
It is possible or one to hit a plateau while on a ketogenic diet. You can do the following when using the keto diet to lose weight:
Check calorie consumption
Alter meal frequency
Implement a fasting period
Ensure adequate sleep
Determine food sensitivity by testing blood glucose responses
You will have to consult with your doctor to find out whether or not the keto diet is a good idea in your situation. That being said, the keto diet has proven to be beneficial for improving blood lipid profile.
Sure, it is. Even while on a keto diet, eating too much fat can keep you from the benefits by not allowing the body to go in a ketogenic state.
This will depend on your current metabolic state and goals but it is normally recommended for beginners to adopt a macronutrient ratio of 70 / 25 / 5 (fat / protein / carbohydrates).
It is okay to have keto-friendly desserts by using natural sweeteners such as monk fruit, allulose, stevia and erythritol.