Frequently Asked Questions
Keto diet has become very popular in the recent time as it has been directly linked with weight loss and several health benefits. Keto diet is a high-fat, low carbohydrate diet with moderate level of protein which gives amazing results for weight loss and maintaining ideal body weight. Carbs are the primary source of energy in the human body and when you start a keto diet, you limit the intake of carbs and thus deprive your body of its energy source.Body then utilizes fats as its energy source and thus resulting in utilization of fat and fat loss.
The basic nutrition percentage of this diet consists of around 60% of fat, 30% protein and 10% of carbs. For example, if you are on a 2000kcal per day diet, the maximum amount of carbs you can have should be around 20g to 50g.
The primary benefit of the Keto diet is a healthy weight loss. However, Keto diet was started as a treatment of Epilepsy but it got more popularized due to its connection with the weight loss. Here are some other health benefits you can have with the keto diet:
Type 2 Diabetes – A study revealed that keto diet can help in improving the HbA1c levels in people with type 2 diabetes. However, it is advised that people should not take medicines to lower the sugar levels while being in a keto diet.
Obesity – People who are suffering with obesity can see a rapid and safe weight loss by following keto diet.
Improved Mind Clarity – When you are on a keto diet, there are very little changes in your sugar level which means you can concentrate on things with a renewed clarity of mind.
Improved Energy Levels – The primary energy source of your body changes from carbs to fat and your body starts burning more fat which further helps your body get enhanced energy. You can perform several physical activities without feeling exhausted.
Ketogenic diet is generally considered as safe for most of the body types and can work positively for almost everyone. However, there may be some instances when the keto diet may not work as expected. These instances normally occur when the person does not follow the diet strictly.
It has been said that Keto diet may attract some health problems in the long run but most of the people follow it for 3 to 6 months. There are several variants of keto diet from which one can choose the best suited based on his/her body shape. These are:
- Standard Ketogenic diet – This is the best suited keto diet for a person who is just looking for a rapid weight loss. In this diet the user has to follow the 70% Fat:20% Protein:10% Carbs formula. A person with an overweight body can have maximum benefits with this diet.
- Cyclical keto diet – This diet is normally followed by people who are looking to avail other health benefits or simply looking to reduce a small amount of weight. People generally follow the keto diet in short cycles and take off days where they can eat 50% of carbs in a single day.
- Targeted keto diet – This diet is famous in athletes as this diet allows to have the maximum percentage of carbs in keto diet. People on this diet can have around 15% of carbs in a single day due to their active lifestyle which helps them burn fat at a faster rate.
Most of the researchers have clearly stated that keto diet is helpful only in short run or when used periodically. Earlier it was being said that people can follow the keto diet for almost 2 years but a recent research stated and recommended that people should only follow keto diet upto 12 months. The study also stated that people should monitor their organ functions once they complete the 6 months of keto diet.
A short term Ketogenic diet study conducted on 84 obese person concluded as highly successful. Within 24 weeks, their body mass index decreased significantly along with their body weight. Furthermore, they were also able to decrease their blood glucose and LDL Cholesterol. There were no negative impact on the people due to keto diet and it was stated that keto diet is successful in providing several benefits in long runs.
People can follow these precautions to have a completely safe Ketogenic diet experince:
- Use carbs in the form of vegetables and solid foods
- Eat quality fats
- Try to eat real homemade food
- Monitor your health regularly
- Try to indulge in some sort of physical workout
Keto diet gained global recognition when it was linked with rapid weight loss and many celebrities confessed that they used keto diet for weight loss.
The overall functioning of keto diet is very simple, eat more fat and reduce the carbs intake to minimal. Once you start following this diet course, your body undergoes a metabolic change in its functioning and it starts using fat as the source of energy. Soon your body starts developing fatty acids which further converts into beta-Hydroxybutyric (BHB). Within 2-3 weeks your body starts reducing your weight in a safe manner and continues to do so till you follow the diet.
Following a keto diet religiously is very important to get to your targeted weight loss goal. Before you initiate your keto diet course, the first thing you should do is to make a monthly or weekly keto diet plan. You can make this plan yourself or you can take help from a nutritionist. Having a keto diet plan will help you stay focused without worrying about what to eat. A good keto diet meal plan should include Breakfast, Lunch, Dinner, Snacks and side dishes.
Once you start the keto diet, you follow the meal plan exactly as stated so that you can be sure about the nutrition value from the food you are eating. Besides that, you should also indulge in some normal physical work so that your body can burn fat at a faster rate.
Following a keto diet can be difficult in the initial days but once your body gets accustomed to the keto diet and you start having benefits, you can continue it as long as you want.
Here are some advantages which you can have by following the keto diet:
- Rapid and safe weight loss
- May decelerate the symptoms of Alzheimer's disease
- May help in controlling the seizures in epileptic children
- Can prevent the Acne and Pimples
- Boost the energy levels and mind clarity
- Can reduce sugar levels, fat, blood pressure and cholesterol level
Even though the keto diet is generally considered as safe, people may have some mild discomforts in the initial days of starting the diet. It can be:
- Sugar cravings
Generally, Ketogenic diet is the best way an obese person can take if he/she is looking for a safe weight loss. Even though keto diet is a bit complex and requires great focus on the eating habit, it can help you reduce weight in the an efficient way.
As per a research, almost 90% people usually achieve their weight loss goal with the help of keto diet if followed properly. Due to the fact that keto diet can be followed without any supplement and can provide great results, it is being followed by a large number of people. A simple keto meal plan can help the people with a quick weight loss which they can enjoy without even having any additional supplement.
The keto diet is not only helpful in reducing weight but it also stops your body from restoring the fatty acids in the body. Once you successfully reach to your perfect weight goal, you will find a major change in your eating habits as keto diet pushes you to healthy foods. A research published in the Obesity Review stated that keto diet helps you control your food cravings and you automatically shift towards healthy eating.
All food items which are very low in carbohydrates and rich in good fats and proteins are allowed in Keto. When on a keto diet, you can eat the following foods:
- Olive oil
- Heavy cream
- Cottage Cheese and Greek Yogurt
- Dark Chocolate
- Cream cheese
- Shirataki Noodles
- Coconut Oil
- Nuts and seeds
- Low-Carb Vegetables
- Meats and Poultry
- Unsweetened Tea and Coffee
The recent hype in the popularity has left a question in everyone's mind that whether it is safe to continue the diet for a long time. There have been numerous studies on this issue but they were for only short period keto diet. Researchers claim that being on a keto diet for longer terms can be unhealthy and may have some adverse effect on people.
- If you follow Keto diet for more than a year, you may have vitamin deficiencies. When you start on the keto diet, make sure that you eat vitamin rich keto foods like Broccoli, Spinach, Blueberries and Brussels sprouts.
- Eating fat rich foods continuously for a long time may create health issues in the long run. Make sure that you eat a balanced diet when you are on a a keto diet and follow a normal regime after completing the diet.
If you are looking to shed a lot of weight, you can follow keto diet in cycles with each period being 3 months and you can take some days off to eat foods with higher carbs quantity.
here are several types of meal plans available which you can choose from as per your eating habits. Most of the meal plans are for 7 days which you can extend to 28 days. It is important that you should understand and know which type of food you can eat before having a meal plan. Once you start the course, you should strictly follow the diet plan while having an eye on your daily intake on nutrition.
A good keto meal plan should include:
- Fatty Fish like Salmon
- Grass fed beef
- Heavy cream
- Olive Oil
- Canola Oil
- Chia seeds
- Feta cheese
- Blue cheese
No, some fruits are an integral part of keto diet plan and they are a good alternative for sugar cravings. Here are some foods which you can eat while being on a keto diet:
- Grass fed beef
- Star Fruit
Here are some of the fruits which you should stay away from while being on a keto diet:
Keto diet in a short period is one of the safest ways of weight loss as it helps you reduce weight without using any supplement. However, as the supplement makes metabolic changes in the body, people with a bad immune system might find it difficult to follow. There are some mild discomforts which may arise when you start the course so if you are thinking about starting the keto diet, you should see whether you can follow the diet or not.
Here are some of the reactions and difficulties which you may have to come across when you follow a keto diet:
- Keto Flu – Keto Flu is one of the most ordinary side effects which most keto dieters come across. This normally happens when your body go through metabolic change and it does not respond properly with the changes. The time duration of a keto flu is from one to 2 weeks.
- Heart Issues – As keto diet works by making changes in its functioning, people with a heart disease may find it difficult to cope with the changes. Dietitians suggest that people with heart disease shouldn't follow the keto diet.
- Physical Exercise – Even though you might have a boost of energy, it will get difficult for you to exercise due to shortage of carbohydrates in the body.
- Lack of Vitamin – When you stay on a keto diet for a long time, there comes a vitamin deficiency in your body. However, you can resolve this problem by adopting a vitamin rich keto diet.
Even though there are some negative aspects of keto diet, Around 90% of people who follow keto diet strictly can achieve a safe weight loss. You just have to make sure that you cope up with the initial days of keto flu accordingly.
The working of a keto diet depends on two things; first one is how strictly it is being followed and the second one is the body type of the dieter. For ex- a person with a healthy immune system may overcome the keto flu without any efforts and a person with a bad immune system may find it too difficult to keep up with the keto diet. If you are unable to lose weight even after following a keto diet, the reasons may be:
- You are not eating fat rich food
- The nutrition you are taking daily is not optimal to push your body into ketosis
- You are having meals with higher nutritional value than required
- You are unable to cut down on your carbohydrate intake
- You are not eating vitamin rich foods
- You are not following the keto diet strictly
- You are following keto diet without any meal plan
he keto diet is based on a simple formula, high fat and low carbs. As per this formula, you should not eat foods which have high carbs value. They are:
- chicken nuggets
- Kidney beans
- Condensed milk
- Ice cream
- Fat-free or low-fat yogurt
- Hot Chocolate
- Fruit juices
- Sports Drinks
Here is a list of drinks you can have while on a keto diet:
- Bone Broth
- Sparkling water
- Nut milks
- Almond milk
- Plain tea
- Black Coffee (occasionally)
- Kombucha (occasionally)
- Vodka, Whsiky and Rum (with water only)
- Fruit juice
You should avoid having these drinks:
Most of the people with diabetes often wonder whether keto diet can help them in with their diabetes problem or not. There are two types of diabetes; Type I and type II. Type I diabetes is normally inherited. Type II diabetes happens due to lifestyle choices. People with type II diabetes can get benefit from keto diet if followed under the guidance of the doctor. The person should also consult about the medication so that to get maximum benefit from keto diet.
A person when on a Ketogenic diet, eats higher amount of fat while reducing the carbs intake to bare minimum. Soon your body starts producing Ketone bodies which acts as ans alternate source of fuel for your body. The ketone bodies help your body to break down the fat and use them for energy instead of carbs. This process results in overall weight loss. People can enhance the weight loss function by indulging in some light exercises.
When you follow the keto diet on a regular basis, you will start noticing change within 2 to 3 weeks. You can follow the diet till you achieve your weight loss goal. However, you should keep in mind that you might come across some difficulties when you start the keto diet as your body will change its functioning in order to burn fat for energy.
When you follow a low carbs, high fat diet, your body changes the way it runs and starts burning fat instead of carbs. This state is also known as Ketosis. A normal person can enter ketosis within 3-4 days but some people may even take up to a week. You have to make sure that you eat less than 20g carbs in a single day to enter ketosis successfully.
Once your body gets into ketosis, you will get keto adapted and you can measure your ketone levels from your breath, blood or urine. If you are unable to enter into ketosis even after a week, you have to check your carbs intake to make sure that you are not eating a higher value of carbs in your daily meal.
Even though calories are not an integral part of a keto diet, you should not simply neglect it. The keto diet basically means a healthy way of eating and healthy eating always means to have an eye on your calories count.
The daily calories count is required to know how much energy you need daily to perform your routine task effectively. The relation between a Ketogenic diet and calorie count is very simple and positive. You have to know how many calories you would need to fulfill your energy needs while being on a keto diet. It is not essential to check your daily calorie count because when you follow a keto diet, the meal plan automatically provides an equitable calories count. So, when you are on a keto diet and everything seems to be working, you don't have to worry about the keto diet but if you are not able to lose weight, you should check your calorie count to make sure you are not having more calories than necessary.
When on a keto diet, it is better to avoid the dairy milk as a single cup of milk is almost equal to 13 grams of carbs. You shouldn’t even take milk with any other edibles like in coffee or shakes. The best thing is to go with the non-dairy food options like almond and coconut milk. Both these milks have less carbs with almost 5 grams of fat in a single cup.
It has been seen that seniors with type II diabetes are opting for keto diet. Keto diet helps the older people in numerous ways such as reducing Inflammation, Bone health, Insulin resistance and nutritional deficiencies. Keto diet is regarded as one of the best options for controlling the blood sugar level and older people are finding it very useful.
A low carbs and high fat diet which includes both animal and plant products is considered as very good for the seniors as it helps them stay active and controls their insulin level. Various research studies have pointed to the fact that people who have high blood sugar levels can get immediate benefit by following a keto diet. Several people have reported that although it was a bit tough for them to follow the keto diet, the blood sugar level decreased to the normal after continuing the keto diet for some time. So, if older people are looking for a keto diet, they should first check why do they actually need it.
There has been questions and arguments whether keto diet is as effective as it is shown over the internet. Many people start the keto diet with a skeptical mind but if you follow it properly, you can increase your chances of success. Around 90% people who follow the keto diet strictly see a positive result in their weight loss.
If you are looking for a short answer then No, keto diet is not a FAD. People are actually getting benefit by following a keto diet. However, there are several things which one should keep in mind to achieve success while following the keto diet:
- Following the diet strictly
- Checking the daily carbs count while making sure it does not exceed 15g per day
- Making yourself dehydrated
- Following a keto meal plan
- Light workout
If you are following a keto diet, there are several alcoholic drinks you can choose from. These can be (drinks with carbs per serving value):
- Red wine – 4g
- White wine - 4g
- Gin - 0g
- Light beer – 3g
- Vodka – 0g
- Whiskey - 0g
You should avoid having these drinks due to their high carbs value:
- Margarita – 13g
- Whiskey sour – 14g
- Bloody Mary – 10g
- Cosmopolitan – 22g
- Regular beer - 12g
Keep in mind that even though some of the drinks are lower in carbohydrates, you should not have them on a regular basis while being on a keto diet. Such drinks have higher calories value and might impact your weight loss journey.
There have been numerous arguments on whether it is safe for kids to follow a keto diet or not. Keto diet was started as a treatment of epilepsy in the children and said to be quite effective. The formula of keto diet is quite simple as it only requires you to follow a low carbs and high fat diet.
If a teen is obese, he/she might get benefit by reducing the carbs intake but nutritionist doesn’t normally suggests kids to follow a hardcore keto diet. They can simply use a moderate version of keto diet so that they can reduce weight.
However, if the teen is simply over weight or still in the growing years, doctors suggest not to follow the keto diet as it may interfere with hormonal and physical growth and a growing kid requires all sorts of nutrition to grow. So, if you are thinking about making your kid follow a keto diet, you should first consult a physician and follow only if he recommends it.
It is quite clear that a keto diet is helpful in weight loss but it cannot be directly linked with curing depression. The latest research on the same has revealed that Keto diet is helpful in reducing the depression and solving the brain fog issue but there are no scientific backings on this till now.
A 2004 keto diet study stated that keto diet may be helpful and act as a mood stabilizer and people who follow the keto diet are less at risk of falling into depression. Here are some reasons why keto diet might help in reducing the depression:
- Keto diet is anti-inflammatory in nature and inflammation can be directly linked with the depression.
- Keto diet helps in clarity of mind providing you with a better focus
- When on keto diet, your body produces GABA which further reduces neurotoxicity
Even though most of keto foods are known to increase the blood pressure, people with high blood pressure can follow a simple keto diet. Obesity is one of the main reasons for the high blood pressure and it can be resolved by reducing the weight. The main thing is that you should know which foods to avoid and which to take.
Foods like bacon, beef, cheese or such dairy product are known to increase the blood pressure but if you are looking for the keto diet with high blood pressure, you should avoid such foods. Instead of these, you should increase the amount of veggies you are going to take as some of the vegetables are known to reduce the blood pressure to the normal. If you can follow a vegetarian keto diet, it will not only reduce your weight but it will also lower your blood pressure back to the normal. Once you start losing weight successfully, your blood pressure, cholesterol level and risk of getting heart disease will automatically get decreased.
There have been numerous researches based on the results of keto diet on hypothyroid. Hypothyroid is a state when your thyroid gland does not generate enough thyroid hormone.
A study conducted on 6 people with a low carbohydrates diet showed a slight decrees in the levels of T3 (triiodothyronine) without any changes in the T4 (thyroxine). During hypothyroid, the T4 levels gets increased when there is a decrease in the level of T3.
This study clearly showed that people with hypothyroid can follow the keto diet without much changes in their body functions. There is no link between hypothyroid and keto diet and as no study had been successful in making a connection.
Ketogenic diet may be helpful in type II diabetes but there is no guarantee whether it can help in thyroid. Being in a low carbs diet may help your body to work properly with a lower T3 level but you might have to take thyroid hormone replacement if the carbs level dropped to a low during the Ketogenic diet.
It is true that cholesterol level might increase for some people when they try the keto diet due to the high fat they eat. However, in the long run, keto diet helps you balance your cholesterol level. You can say that keto diet is the cholesterol level optimizer and good for your blood sugar levels. People who have followed the keto diet for a long time confirmed that their good cholesterol increased with time.
If a person is having a known heart problem, it is advised that that person should not follow the keto diet. Even though keto diet generally doesn't provide any harmful effect, the initial increase in the cholesterol may bring adverse effects on the person. A person with a high cholesterol level can follow a keto diet but he/she would have to make sure that their total to HDL cholesterol ratio stays between 3 and 4. Such person should also follow a perfect meal plan so that they can be sure about the nutritional value of each food.
Yes, a person can gain lean muscle mass while being on a keto diet and it is one of the most popular and safe option to follow to get a ripped body. Keto diet is very helpful in burning away all the excessive fats from the body. When your body shifts into ketosis, your body starts utilizing the protein intake in an efficient way making you gain lean muscles. On one hand you burn all the excessive fat, on the other hand you can gain lean muscle mass following a keto diet. However, you get the best results, you have to follow a resistance training.
Keto flu normally occurs when your body shifts into ketosis, making it burn fat for energy. People with a healthy immune system are less at risk of catching keto flu but some people may take a while before finally adjusting with the ketosis. Keto flu feels like any other flu and there are some discomforts which comes with it. These are:
- Stomach pain
- Sugar cravings
Normally, a keto flu lasts for 3 day to a week but for some people it may take a while. Most people stop the diet when they fell to such side effects. There are a few things you can do to resolve this issue quickly. These are:
- Replace Electrolytes
- Reduce caffeine intake
- Avoid intense exercise
- Adequate Sleep
- Stay hydrated
- Keep an eye on the nutrition
Even though intermittent fasting is not an integral part of a keto diet, it can be used to enhance its effects. In intermittent fasting you don't follow a precise eating pattern but in keto diet you have to follow a high fat low carbs diet. In intermittent fasting you have to take a gap between each meal. Both these practices are quite famous and are used as weight loss techniques.
If you combine both these practices, there are several benefits you can avail such as:
- Easy and quick transition into ketosis
- Enhanced and rapid fat loss
- Less risk of keto flu
- Improved energy levels
The keto diet normally works by changing the way your body works and these changes are said to be bad for your heart health. In a short run the keto diet will help you reduce weight by balancing the cholesterol level, decreasing the high blood pressure and reducing the blood sugar levels. However, prolonging a keto diet may not be healthy for your heart and body as it may create vitamin deficiency.
It is better to consult a doctor even if the person is not having any heart problems before starting the keto diet. Some studies also showed that the cholesterol level might increase in the starting due to high quantity of fat intake. A person with a kidney problem should also check on the protein intake as the protein is to break down in smaller parts by kidney.
A person with a heart problem if trying the keto diet should follow a strict nutritional diet which should include some amount of fiber. They have to decrease meat and cheese by relying more on plant-based foods like seeds, nuts, legumes to increase their chances of success.
In normal circumstances, once you reduce your weight using a keto diet, you do not gain weight after it. However, you have to follow a normal diet so that your body doesn't start accumulating the fatty cells again. When you enter the state of ketosis, your body produce ketone bodies which breaks down your fat in smaller parts. When you stop the keto diet, these ketone bodies start diminishing so initially your body fail to store fat but it may start storing it if you do not follow a proper diet. Once you lose weight, you should follow a nutrition filled diet so that your body can fight the fatty cells from building again in your body.
Here is a list of few things you can try to know if you are in active ketosis or not:
- Weight Loss – When your body shifts into ketosis, it starts losing weight within 2-3 days. After a period of 2 weeks of keto diet, you will start seeing a visible change in your weight so that you can confirm whether your body is into ketosis or not.
- Breath Analyzer – You can check your breath for ketone levels as during ketosis your ketone levels gets increased. If you find a hike on the breath analyzer, it means that you are on full ketosis.
- Bad Breath – When your body shifts into ketosis, you get bad breath. This happens due to the elevated ketone levels in the body. If you are uncomfortable of this, you can use a sugar free gum.
- Increased Energy – In ketosis your body burns fat at a rapid rate and boosts your energy levels. If you think that you are staying active even after a busy day, you can say that you are in ketosis.
- Appetite Suppression – When you start having a low carbs diet, the intake of protein automatically increases which further reduces your food cravings. If you are on a keto diet for some time and started feeling less hungry, it is a clear sign of ketosis.
Ketosis is a natural state which gets triggered when someone fasts for a long time or reduces the carbs intake. If you follow a keto diet, you can get into ketosis within a week or early depending on your body type. In ketosis, your body starts burning fat for energy making you lose weight at a rapid rate.
The state of ketosis can only be achieved through a keto diet or intermittent fasting. If you follow a keto diet which is a low carbohydrates and high fat diet, you can easily shift into ketosis within a week. You can also get into ketosis using an intermittent fasting but it may take a while to do so. Keto diet is the best way to get into ketosis.
A simple chicken fatty normally contains around 1g of net carbs so you can say it is keto friendly. However, you should check the nutritional details mentioned on the box before purchasing the chicken patties. Here are some other keto friendly meats:
- Canned tuna, salmon and sardines
- Beef ribs
- Ground beef
- Pork chops
Yes, a single cheat day will stop the ketosis function in your body.
In ketosis, your body burns fat for energy instead of carbs but if you decide to eat carbs a single day while being into ketosis, your body will get the carbohydrates and will start using it for energy. You might have to wait again for almost a week to finally go into ketosis so it is advisable that you follow a strict keto diet until you reach your weight loss goal.
In Normal Circumstances, a person may take 2-4 days to get into ketosis and some people may even take weeks to finally get into ketosis depending on the amount of carbs they take. Getting into ketosis within 24 hours can only happen only if you fast continuously and still you might not get into ketosis as it is a shift in the way your body runs and it might impact your health. It is better that you follow a low carbs diet for a few days and let your body shift into ketosis without much difficulties.
There is no concrete proof that a person on a keto diet might start shedding muscle mass if the body lacks in fat. However, it might happen if you do not take some general precautions while being on ketosis. It is important that you follow the keto diet while having vitamin rich foods and making your body dehydrated all the time. Sleep is also an important factor which should not be ignored. Lack of sleep in ketosis might impact on your health and you might not be able to build the muscle which normally regenerates during you are asleep. With saying so, you should not worry about muscle loss as keto diet includes a high value of protein which helps you keep your muscle mass during the fat burning process.
Sugar cravings while on ketosis simply states that your body need more fat intake. Keto diet has many sub versions which people choose from according to their body types and eating habits. If you are eating lesser amount of carbs in your food, your body would give you a signal in the form of sugar craving. You can easily reduce such cravings by increasing your daily fat intake marginally. You can also make some keto desserts which can help you in such conditions without disturbing the ketosis. Such desserts can be:
- Peanut Butter cookies
- Cookie dough bars
- Keto Brownies
- Chocolate pancakes with keto peanut butter
The fact that keto diet works by changing your natural body function may sound risky to people and it is true that it is not 100% safe. Even though keto diet has become a basic diet and is followed by a large number of people all over the globe, few people are still skeptical about it. Keto diet is one of the safest ways to burn your excessive fat if you follow a strict diet and take some precautions. Initially, you might face some side effects when your body would shift into ketosis. These are:
In ketosis, you would burn fat at a rapid rate so you have to take some precautions like drinking adequate amount of water and having at least 8 hour of sleep so that you don't suffer any muscle loss.
A person with a known heart problem should also not use the keto diet.
Just like every person is different from another person. Their body types and requirements are different. In the same way the optimal ketone also differs for different people. There is no set of pre-determined ketone levels which you should keep as target. Also, ketone level differs as per your end goal. There has been a thorough research regarding this and the result is the average optimal level for ketones for different purposes.
The optimal ketone levels in a keto diet should be:
- For Weight loss – 0.5mmol/L or above
- For Mental Performance - 1.5-3mmol/L or above
- Athletic Performance – 0.5mmol/L or above
Yes, water fasting is one of the ways to get into ketosis and it lets you go into ketosis quickly. When you do not eat a single meal for a prolonged period, your brain signals your body to produce ketone bodies so that it can be used as a fuel to work properly. However, being on a water diet may create some health issues and due to which most dietitians do not suggest to use it for a prolonged time. Losing weight through water diet is not a guaranteed success as expert say the weight might increase again once you stop the water fasting. Your blood pressure may also rise during this period so if you are looking to go into ketosis, do it by cutting down on the carbs.
Going OFF ketosis while being in a keto diet is a big mistake most obese people make to have a cheat day. If you are following the keto diet to reduce weight, going OFF keto might be unhealthy for you. A single day of heavy eating will take your body to the starting point as once you eat a carbs rich food, your body would use it for the energy, making you OFF ketosis. You have to start afresh to make yourself in ketosis again.
Going in and out of ketosis can be an option for those people who are simply looking to stay fit or reduce a small amount of weight. Many athletes follow this diet so that they can burn down any excessive fats. People with type II diabetes have also confirmed that they go in and out of ketosis.
Stevia is a zero-calorie sweetener used by a large number of people as an alternative for the normal sugar. This herbal extract can be used in a low carbs diet as it helps in controlling the insulin and blood sugar levels. So, you can use Stevia while being on a keto diet. However, make sure that you get the product which is having at-least 95% glycosides. You should also make sure that the supplement does not contain any additional sugars or artificial flavors.
It has been seen in some people that they face pimple problems when they start the keto diet. People with a sensitive skin are more at risk at having acne. The skin breakout issue happens due to the production of sebum in excess. Pimple normally occurs due to ketone bodies as they are related with pimples and skin rashes. If you are having this problem, you should check whether you are having a nutritionally rich diet or not. Having a diet which is low in fiber or cannot provide balance to your nutritional intake may cause some skin problem. You should follow a keto diet plan after consulting with a doctor so that you can select dishes which are more beneficiary to you and stops pimple naturally.
You should keep in mind that starting a keto diet might be difficult if you follow it on your own. Many people who start a keto diet without a preset meal plan find hard to complete it as you have to maintain a proper low carb diet. You should also know which food to eat and which to avoid. Here are some low carb food items which you can include in your diet when starting the keto diet:
- Red meat
- Omega-3 whole eggs
- Pumpkin seeds
- Flax seed
- Unprocessed cheese
- Green Vegetables
The answer for this question is a simple no. Although there may be some arguments where people suggest they followed the keto diet for a prolonged time. The prime objective of a keto diet is weight loss and one should stop it once achieving the final results. You can achieve great results within 6 months of keto diet. However, if you think you need to follow it for a long time, you can do so by using a keto diet periodically. Many athletes prefer this way as it lets them burn the excessive fat.
Earlier, researchers stated that keto diet can be followed for a period of 2 years but recently it has been seen that most people who follow keto diet continuously have to face the vitamin deficiency problem. The optimal period for a keto diet is of 1 year. If you are looking to reduce weight, you can follow a periodic keto diet by taking some OFF time in between. But if you think that there are no problems to your health even after continuing the keto diet for longer duration, you should listen to your body.
The keto diet is based on a basic formula, low carbohydrates. When you follow a keto diet, you should eat foods which are fat rich and avoid food items which contain large amounts of carbs. While being on keto, you should avoid the following food items:
- Wheat pasta or bread
Even though you can eat as many times as you want, most people tend to follow a simple Breakfast, Lunch, Snacks and Dinner routine. You can add a meal as per your choice but you have to make sure that the nutritional value of your meal should remain under keto.
If you are unable to follow a strict keto time table, the best thing to do here is to follow a Keto Diet meal made by an expert. By following a keto meal plan not only you will know what foods to eat but it can also help you follow a strong eating schedule.
There might come a time when you stop losing weight or your weight loss speed declines. It normally happens when you either make changes in your keto diet or your body shifts out of ketosis. However, you can easily enhance your weight loss process by applying these points:
- Cut down on your carb intake
- Increase the quantity of foods with more nutritional value
- Start eating Vitamin rich food items
- Take a look at your calorie intake and make sure it is not over the prescribed limit
- Visit a doctor and make sure there are no medical issues
- Stop eating meals in shorter period
- Stop being stressed
- Indulge in some form of physical activity
In a traditional keto diet, people have to cut down their carb intake to the minimum level in order to achieve ketosis. People who are more prone to keto flu generally finds it tough to go into ketosis. Lazy keto diet can be a great option for such people. Lazy keto diet is a more relaxed version of a keto diet where you can eat a much larger quantity of carbs than a traditional keto diet. When you follow a lazy keto diet, you do not go into ketosis but you simply decrease your daily carbs intake.
When you start eating less food, your body stops building fat making you lose weight. This formula is more effective for people who wants to stay healthy without being too much involved in the keto diet. Lazy keto diet can help you stop gaining weight by adopting a nutrition conscious diet.
Having a big portion of fat on your stomach can not only makes you look bad but it is also unhealthy for you. Stomach fat can be linked to a number of diseases and heart problems. Melting the stomach fat can be tough as it takes a lot of hard work to burn it but you can do it easily with a keto diet.
Following a keto diet will shift you into ketosis and while in ketosis your body will start burning the stored fat. However, to burn only the stomach fat you have to indulge in some sort of cardio exercise so that the body can burn the stomach fat. Exercising regularly will help your lose stomach fat at a rapid rate and you can achieve your final weight loss result within a few months.
Starting a keto diet might be difficult for you if you do not have a proper meal plan. The very first thing you have to do is to make a keto meal plan. An ideal meal plan should be of 2 weeks with a variety of food recipes. Having a longer meal plan can also work as then you will have a choice of food items. Having a preset meal plan will help you concentrate more on other things like exercise or any other work.
If you have a lower immune system, you should start the keto diet after consulting a doctor. You should also avoid a traditional keto diet if you are having a heart issue. If you are afraid that you won't be able to carry on with the keto diet, you can simply adopt a more relaxed approach where you will lose weight a bit slower than the traditional low carb keto diet.
As ketosis is a metabolic process, some people may find themselves having keto flu when the change occurs. To counter the keto flu, one has to make sure that he/she eats food which are richer in vitamins. If you are following a keto diet as per a meal plan, the chances are you will be eating foods with good nutritional value. Besides that, you can also follow these points for a quick and risk-free ketosis transition:
- Follow intermittent fasting with keto diet
- Cut down carbs to the minimum
- Exercise with an empty stomach
- Start taking low carb fruits as snacks
- Start jogging
When you cut down on your carb intake for a long time, your body start producing fatty acids so that it can be used as energy. These fatty cells further turn into ketone bodies and your body starts burning fat for energy. This whole process is also known as nutritional ketosis.
During nutritional ketosis, the level of ketone bodies boosts up to 0.5mM and 5mM. You can achieve the state of nutritional ketosis either by following a low carb diet or by intermittent fasting. Nutritional ketosis is also an integral part of a keto diet as all the low carbs diet are based on it. The ketone bodies work as a prime source of energy for your brain as half the energy requirements are covered by it. If you are following a keto diet, the level of ketone bodies in your body would rise above 1mM. Ketone bodies also helps you keep your muscle mass during a Ketogenic diet.
If you are following a preset keto meal plan, then you can look for the nutritional value of each food and easily calculate your carb intake. However, if you are following a keto diet on your own and are not aware of how many carbs you are taking, you have to take help from a health website or mobile application. There are several apps available where you can enter the food you had and it will calculate the nutritional value. Normally, apps do not provide the net carbs value but you can easily get it by subtracting the total fiber from total carbs.
Although it is not necessary to use a supplement with a keto diet, many people prefer to do so to enhance their weight loss. Many of the dietitians believe that if you are losing weight at a good pace then you don't have to use any weight loss supplement. If you want to use a supplement, make sure it has exogenous ketones so that your ketone bodies level can increase and you can lose weight without any side effects.
Carbohydrates is one of the major nutrition which your body needs to run efficiently and it also helps in developing the muscle mass. When you cut down on the carbs to go into ketosis, you might experience a decrease in your physical performance and strength. Nevertheless, you will start feeling strong once your body adapt to the changes. You have to make sure that you eat vitamin rich foods so that your body gets adequate nutrition.
When you follow keto diet for a long time, there may come a time when your weight loss stalls or decreases. This is also known as Weight loss plateau where one stops burning as much calorie as before. It occurs when you already lose a substantial part of your weight and your body doesn't have enough fat to burn at its normal pace. However, within a few days your body will get adjusted to the changes and you will start losing weight once again. In order to increase your weight loss, you can follow these steps so that you do not have to face Weight loss plateaus:
- Stop eating dairy products
- Increase your fat intake
- Avoid eating Nuts and Gluten food items
- Stop eating foods which might have hidden carbs
- Keep checking the nutritional value of every item you eat
- Reduce processed foods and artificial sweeteners
Here are some of keto snacks which you can eat while following a keto diet:
- Bacon Jalapeno Poppers
- Lamb Shanks
- Prosciutto Wrapped Salmon
- Baked Chicken Wings
- Roasted Eggplant
- Apple Cinnamon Protein Bars
- Keto Pumpkin Spice Blondies
- Vegan Crackers
- Chocolate Brownie Energy Bites
- Dill Pickle Almonds
- Keto Cheese Pops
- Jalapeño Cheese Crisps
You can easily find these recipes online or you can purchase keto snacks from your nearby market. Before purchasing the keto snacks, make sure to look at their nutritional value so that you can adjust your meals according to the nutritional value.
People need to understand that simple exercise and weight lifting are different sets of workouts and both have their own advantages. Some normal exercises will be helpful for you while following the keto diet but you might find lifting weight a bit tough. In a keto diet you cut down the carbohydrates which is essential for the recovery of muscle which you get after lifting weights. If you are a weight lifter and simple want to burn a little amount of fat, you can follow a lazy keto diet where you don't have to cut down the carbs value to the minimum. This way you can reduce weight while maintaining your muscle mass even after weight lifting.
Dairy products and Nuts are trigger foods which cannot be easily measured nutrition-wise. Even though there is no harm in eating them if they are mentioned in a keto meal plan and your body tolerates them well. There are people who find it hard to digest dairy products and looks to avoid them. If you are already following a keto diet and you think like you are no losing weight at any point, it is better that you should avoid food items which may contain dairy or Nuts.
The keto diet is based on Carbs and fat intake but you should not neglect the value of protein. The low carb diet will help you lose weight but if you also drop the protein, you might start losing your muscle mass. If you work out or lift weight, it is better that you should eat protein according to your lean body mass index. According to this index, everyone should eat 1g of protein per pound of their lean body mass.
If you are not much into exercise and simply looking to reduce weight, an ideal keto diet meal plan will carry sufficient protein. This protein intake will help you carry on with some regular exercise and help you maintain your muscle mass. You can also consult a dietitian in order to understand how much protein you should take if you are into a particular sport or activity.
Low carb diet contains a number of diets and keto diets is one of them. Low carbs diet contains all the diet where one has to set the limit to the carb intake. People make changes according to them and due to that several low carbs categories have been generated with distinct carb values. In a keto diet, the carbohydrates value stays below 20g per day.
While starting a keto diet, people need to understand what it actually means and what food items they should eat. Eating high fat food doesn't mean that you can eat junk food and fatty foods while still being on keto. You have to eat food which has a higher fat value and lower carbohydrates value so that you can shift your body into ketosis. Once you will get into ketosis, you will start burning fat. In ketosis, the fat you eat quickly dissolves in the body as it is used for energy.
When you are in ketosis, make sure that you eat healthy fat as it not only helps you lose weight but it will also be beneficial for your heart. Never eat food items which are highly processed. Meat, eggs, coconut oil, olive oil are some examples of healthy fats.
Yes, a vegan/vegetarian can easily follow a keto diet as there are numerous food option available which does not include dairy or meaty products. It is true that meat is one of the most important ingredients in the keto diet, you can easily find vegan/vegetarian keto recipes online. If you are having difficulty in finding such recipes, you can also check the vegan or vegetarian meal-plans offered by the various online platforms.
Here are some vegetable with a low carb value which you can eat while on a keto diet:
- Bell Peppers
- White Mushrooms
Kidney stones normally develops if you follow a high protein diet for a prolonged period and do not drink enough water. When you are on a keto diet, most of the meals contain moderate-protein amount which is essential to keep muscle mass. If you are concerned about developing kidney stones while following a keto diet, you should check the amount of protein you are having with each meal. You should also keep your body dehydrated while following a keto diet as if you fail to drink plenty of water, it might lead to kidney stones. A study confirmed that only 1 in 15 people have the chance of having kidney stones by following a keto diet. If you are still unsure whether to follow the keto diet or not, you can consult a doctor.
Keto diet has been started as an experiment while searching for the cure of Epilepsy in the kids and has come a long way since. If you are simply looking for a way to cure a disease then you might be disappointed in knowing that there is no fool proof result which suggests that keto diet can help in curing a disease. However, by following a keto diet, you can reduce the chances of having these following diseases:
- Metabolic Syndrome
Many people have this misconception that a keto diet is very costly as you have to change your eating plans. The keto diet is based on a simple factor of low carbs and high fat which you can easily do by simply making some changes in the food you normally eat. Making some minimal changes in your meal can help you eat high fat food.
If you are worried about having a meal plan and then purchasing all the ingredients, you should know that almost all the recipes included in a meal plan has home based ingredient which means you can easily find them in your kitchen. The recipes are based on common ingredient so that more and more people can use them without any hassle. The keto meal-plans are only affordable with your home budget but they are also delicious so that you can follow your diet with a happy mind.
Keto diet needs determination and if you think that you can follow a keto diet even while traveling, you can follow it. You just have to make sure that you have a balanced diet which should always have low amount of carbs. You should also increase your intake of vitamins and fiber.
The biggest challenge you would face is of selecting the foods. It will be better for you to follow a meal plan as in this case you won't have to look up for a keto recipe and you can make anything from the plan. If you are making your own food while traveling, you can simply make a meal from the keto plan and if you are eating at a restaurant, you can ask them to prepare a food as per your preferences.
Only Vegans and vegetarians eliminate an entire food group. Vegans by eliminating dairy and meat and Vegetarians by eliminating meat products. You have to understand that when going into keto, you do not eliminate any food group but you simply reduce down your carb intake. Your prime concern while following a keto diet should be on good quality nutritional foods. If you are vegan or vegetarian and unable to find recipes for your keto diet, you can simply opt for a keto diet meal-plan which you can find online.
Most of the whole grain foods like braid or barley have high carbohydrates level and they are the food items which you should avoid while being on a keto diet When you are on a keto diet, you should stick to the keto meal recipes which doesn't have whole grain ingredients.
Here are some oils which you can use to prepare your keto foods:
- Coconut Oil
- Sesame oil
- Avocado oil
- Walnut oil
- Macadamia Nut Oil
- Duck Fat
If your body is habitual of eating low carb foods, it will be tough for you to reduce your carbs intake and you might take longer than usual to go into ketosis. If you are unable to follow a strict low carb diet, you can follow a moderate keto diet where you cut down the carb intake slowly. There are various keto recipes you can find that are based on moderate keto diet. You can slowly decrease the amount of carbs from your food and once your body gets adapted with the keto diet, you can follow a stricter keto diet. You can easily find numerous keto pasta and chips recipe online or you can take help from a keto meal planner website.
Normally, coffee doesn't provide any harmful effect on the body and you can drink it while on keto. But you have to keep in mind that your coffee is without any saturated fat. There are numerous keto coffee recipes available online which you can find and make your own keto coffee.
Yes, you can follow a keto diet just to stay fit and healthy but you have to keep in mind that your keto diet shouldn't be a strict one. Many athletes and performers follow a periodic keto diet so that they can burn any excessive fat from the body. If you think that you have some fat in your body which you want to burn, just follow a keto diet.
On the other hand, if you are fit and healthy and already work out, you don't need to follow a keto diet as when you are on keto diet, you eat low carbohydrates and they are necessary for you when you work out.
No, the basic working principle between both the diets is different. In keto diet, you follow a low carb high fat diet and a gluten free diet is when you eliminate gluten protein from your diet. Both these diets are used for different purpose as the prime reason to follow a keto diet is to lose weight. People follows a gluten free diet due to medical preferences or just to eliminate gluten protein. So, if you are looking to lose weight, you can follow a keto diet and find various gluten free keto recipes.
When you finally stop following a keto diet after a prolonged period, the ketone bodies present in your body stop building the fatty cells again for some time. If you follow a healthy diet with lower amount of junk foods, you can avoid storing fat for a long time. However, it has been seen that most people start devouring food once they are OFF diet and it results in a rapid weight gain. You have to understand that weight gain not only happens due to your eating habits but also due to your lifestyle. If you have been successful in lowering your weight, you should follow these points to avoid gaining fat again:
- Stop being stressed
- Indulge in some physical exercise
- Limit your carbs and fat intake
- Take proper sleep
- Avoid eating too many nuts
- Have a proper medical checkup in connection with your weight gain
There has been no proper research on this topic and generally no dietitian suggests to follow a low carb diet during pregnancy. A study published in BMC Pregnancy & Childbirth stated that keto diet is not safe while pregnancy and the keto diet may lead to slow development in the baby. If you are pregnant, you can simply cut down the bad carbohydrates from your diet like chips, sugar cereal, ice cream and soda but you should eat healthy carbohydrates like apples, beans, berries, squash and sweet potatoes.
Getting rashes while following a keto diet is very rare. You might have eaten something which you are allergic to. The rashes may develop on your neck, back or on chest. If you are sure that it is not happening due to an allergy, you might have to check your vitamin intake. It may also happen due to vitamin deficiency in your body. If you are also having hair-fall, it may be happening due to Biotin deficiency. To eradicate these deficiencies from your body, you should eat more food items with avocados, salmon, mushroom, cooked eggs and cauliflower. If you are not getting a positive result even after making changes in your diet, consult a dermatologist or a dietitian.
Paleo diet simply means eating food items which were available in the Paleolithic era. In a Paleo diet, you eliminate all the man-made possessed food items. In both, keto and paleo diet, you avoid eating processed food. If you are on a paleo diet, you can easily follow a keto diet by simply reducing the carbs intake. There are numerous keto recipes which are paleo friendly and can help you lose weight without altering your eating habits.
Yes, you can eat egg yolks while following a keto diet. Eggs are considered as a part of a healthy diet and you can eat them as either boiled or use them in a dish.
Most of the people try to use the natural sugar in the form of stevia, dates and honey. Even though sugar should be avoided when on a keto diet, one can use some natural sweeteners. The normal sugar is chemically processed and can harm your body in the long run and if you are following a keto diet, it is better that you only eat natural products. Eating sugar in a natural form will not only help you in diabetes but it is also beneficial in maintaining a healthy nutritious diet.
The process of going into ketosis may be tiresome for some people and there are high chances of keto flu during that. But if you successfully shift into ketosis, your body will start burning fat and you will feel a boost of energy in your body. Your out-of-time- food cravings will decrease and you will start losing weight. People normally do not lose much weight in the first 2 weeks but you will start feeling lighter. Make sure to keep your body dehydrated so that the transition to ketosis can be fluent and you do not get any health problems. You might have some sudden food cravings in between but you have to adhere to the keto diet to achieve weight loss.
Yes, you can find several salad recipes which are keto friendly. A normal salad may or may not be keto friendly depending on its nutrition value. If you are preparing a normal salad, make sure that you add ingredients which are low in carb. And if you are unsure about them, it is better that you find a recipe online. There are hundreds of keto recipes available which are not only low in carb but are also delicious. If you are making your own salad, make sure to add several green vegetables which are non-starchy. You can also make a raw salad if you are following a particular kind of diet.
There is no substantial proof which suggests that you can eat a higher carbs value to supplement your exercise. You have to maintain a strict low carb diet so that your body can stay into ketosis and continue to burn fat. If you increase your carbs intake, you might go out of ketosis once your body gets enough carbs to use them as a fuel. It is better to continue a low carb diet while exercising so that you can get quicker results. However, you can increase the overall nutrition value of your food so that you do not have vitamin deficiency in your body.
Yes, a single high carb meal can kick you out of ketosis and you might have to start from the bottom. Ketosis is simply based on your low carb eating and in ketosis your body uses fat for energy. Once you give your body enough carbs, it once again starts using carbs making you out of ketosis. You have to keep in mind that once you are out of ketosis, it might take around 2-3 days again to shift it back into ketosis. Make sure to keep a keen eye on the nutrition value of each meal you are having even if they are just snacks. The carbs value should always be based on the type of keto diet you are following.
Here are some of the high fat meats which you can enjoy while being on a keto diet:
- Ribeye steak
- Porterhouse steak
- New York strip steak
- Pork belly
- T-bone steak
- Babyback ribs
- Chicken thighs
- Lamb chops
The keto diet is based on a high fat no carb formula but it also insists that you should only eat healthy food items. Dirty keto is the latest keto diet which doesn't emphasize on having healthy foods. You can eat whatever you want as soon as you are in keto. Most of the junk food carries a high fat value which isn’t considered as healthy but people can eat junk food while following the dirty keto diet.
You have to understand that a keto diet is more of a lifestyle change which pushes you to follow a clean eating. Dietitians normally won't suggest you to follow a dirty keto as it may have some negative impact on your body when you stop the keto diet. If you are simply looking to reduce weight, it is better to push yourself a bit and follow a clean keto diet instead of the dirty keto.
You can weigh yourself after every 3 days or 2 days when you are in ketosis. The best time to weigh yourself is in the morning. You can also note down the weight reduction so that you can analyze at what rate you are losing weight and what you can do to further increase it.
Yes, exercise play a major role when you are on the keto diet. When your body starts burning fat for energy, you can demand more energy from your body by exercising and your body will burn more fat and it will result in rapid weight loss. However, you have to make sure to keep an eye on your protein intake as you will have to keep a moderate protein limit so that you don't start losing muscle mass. When you indulge in some exercise, your body would require high amount of energy which your body would fulfill by burning fat at a quicker pace.
28-day keto challenge is the latest trend in the keto diet. In this challenge, you have to follow a strict keto diet for 28 days. This duration is more than enough for a person to understand if keto diet is helpful for them or not. In more than 90% cases, people continue the keto diet till they reach their end goal. Anyone can follow a 28-day keto challenge and if you are looking to start it, it is better that you have a meal plan. You can find a 28-day meal-plan plan online which can help you have a low carb diet without worrying about managing your food. The recipes mentioned in the meal-plans are simple and most of the ingredients can be found in the kitchen.
Meat is one of the essential parts of the keto diet. Most of the meat and poultry items contain very low carb with higher fat value. However, you should avoid some meat such as:
- Grain fed meat
- Corned beef
- Canned meat
- Beef jerky
- Fish sticks
Yes, peanut butter can be used in a keto diet as it contains very low carbs with high nutritious value. Peanut butter contain high amount of healthy fat. Peanut butter can also be used to prepare keto dishes. 2 tablespoon of peanut butter comes with around 3 grams of carbs.
Even though it is not normal, some people may experience this. When your body shift into ketosis, you start losing water bodies from your body and it releases a lot of water in your body making you pee in short intervals. When you urinate more, your overall body weight goes down. However, it will soon be stopped but you should drink plenty of water as urinating is a great source of releasing glycogen from the body. Urinating in short intervals is also a clear sign that keto diet is working for you.
Just for 2-3 days or up to a week. It is common to feel lethargic and exhausted when you start the keto diet. This normally goes once your body gets adjusted to the keto diet. Some people have complained that they feel lethargic even after a week. You should make sure that you have just reduced the carbs intake from the food and not completely eliminated it from the food. Your body would need carb and protein to keep your muscle mass. Once you shift into ketosis successfully, your body would start burning fat at a rapid rate and it will make you active even after a busy day.