So you’ve been doing some research, stalking a few social media accounts, and wanting to learn more about this “ketogenic diet” craze everyone seems to be talking about. You’ve seen some people get really amazing results, and wonder if maybe it’s something you should try. I mean really, can you lose weight AND eat bacon?! What kind of sorcery is this!?
Below is a list of questions that may be on the mind of any keto beginner as they try to navigate this new way of eating.
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What is a ketogenic diet?
The ketogenic diet is a very low carb, high fat way of eating. Ketosis is a metabolic state that occurs where your body uses fat for fuel instead of carbohydrates. When in ketosis your body efficiently burns fat for energy. Limiting your carbohydrate intake to 20g of net carbs daily will achieve a state of ketosis. So basically, being in ketosis is like being in a super charged fat burning zone. YES PLEASE!
What are net carbs?
Net Carbs are a super important part of your keto journey. You will be tracking, counting, and constantly searching for the carb count in foods to ensure you remain under the 20g net carb threshold to be in ketosis.
This is the simple formula used: Net carbs = Total Carbs - Fiber - Sugar Alcohols.
How do I know how many carbs are in a food?
You need to get VERY familiar with reading the nutritional information on just about everything. That’s all part of the process! Read the nutrition information on every product you eat and use the formula to calculate net carbs. For whole foods that don’t have a label, simply look up the carb count online or use an app to track your macronutrients (carbs, fats, proteins).
Will I be hungry all the time without carbs?
You may feel hungry at the start of following a ketogenic diet as your body is converting it’s overall carb intake. When you feel hungry focus on eating protein and healthy fats that will help you stay full without all the carbs. But once you are fat adapted? You will notice your appetite decrease and you may not feel hungry at all! Crazy, right?!
How quickly will I lose weight on keto?
One reason a lot of people start a ketogenic diet is because they see so many other people achieve amazing results, FAST. That can be so inspiring and motivating which is amazing! But it is important to remember that every body is different. When starting out on keto, the initial loss is mostly water weight. It seems drastic, and exciting, and helps keep us motivated! But once you’re fat adapted and in ketosis, the pace of that weight loss will slow down. For example, I lost just over 40lbs in my first 8 months on keto. Sounds great right?! But when you average that out it’s about 5lbs per month, or 1-2lbs per week! This is not a “lose weight quick” diet, but a total lifestyle change. Slow and steady weight loss often equals sustainable weight loss.
What are the benefits of the keto diet?
The benefits of ketosis include weight loss, decreased inflammation, increased energy, mental focus, better sleep, and decreased depression and anxiety. It helps reduce cravings, and suppresses appetite. It also helps manage diabetes, heart disease, epilepsy and even cancer. Those are some kick ass health benefits! There’s also the psychological benefits like increased self confidence, better mood, and a healthy relationship with food.
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What can I eat on keto?
This is a basic list of whole foods you can eat on keto: meat, poultry, fish, seafood, deli meats, cheese, eggs, cream, nuts, seeds, olives, pickles, non-starchy vegetables, and some fruit like berries, lemons and limes.
What foods do I have to avoid on keto?
Breads, pasta, rice, beans, sugar, and high starch vegetables like potatoes. Of course things like highly processed junk foods and sugary anything must also be avoided, just like any other “diet”.
Do I have to track macros?
You do not have to track macros, BUT it is the only way to totally ensure you’re eating the right amount of calories, carbs, proteins and fats. I would definitely recommend doing it at the start because you may be shocked at how many carbs are in certain foods! Once you’re more familiar with the carb counts in the usual foods you eat, you can experiment with eating more intuitively.
Do calories count, or just carbs?
Yes, calories still count! Sorry if this makes me the bearer of bad news, but there will come a time on your keto journey that calories will also count. When starting a keto diet the most important thing to measure is your carb intake. Once you’ve got the hang of it, being mindful of calories will also be vital as many foods that are keto-friendly are also high in calories. To ensure you continue to lose weight you will need to be mindful of your calories and carbs.
How much water should I drink?
When following a ketogenic diet it is recommended that you consume 0.5-1 gallon or 3-4 litres of water per day. YUP - that much! You will be using the “facilities” so much you won’t even have time to miss carbs in the first place!
Do I have to exercise on keto to see results?
While exercise is an important part of maintaining a healthy lifestyle, it is not totally necessary to see results when on a keto diet. Some research shows that exercise can get you into ketosis faster, as it burns the stored glycogen (carbs) in the body. Try to find some form of exercise you enjoy to see even better results for your health and your weight loss.
How do I know if I’m in ketosis?
There are a few different ways to measure if you’re in ketosis by using a blood meter, breath meter or urine strips. These are tools you can use, but they aren’t totally necessary. They can be inaccurate after you’re in ketosis (urine strips), and expensive (blood meter). You may be better off just being totally 100% committed and trust the process! As long as you’re maintaining a diet of 20 net carbs per day you will be in ketosis. Period.
What’s keto flu, and how do I avoid it?
Keto flu can occur as your body is detoxing from carbs and sugar. It generally happens in the first week of starting a keto diet, but can also occur when your body is low on electrolytes. The good news is - it’s totally avoidable! Be sure to salt your food, and supplement electrolytes daily to avoid keto flu.
Does keto cause hair loss?
Keto does not specifically cause hair loss, however drastic weight loss may cause your body to go into “shock” and hair loss may be a result. This can happen a few months into following a keto diet. Ensuring you’re eating adequate protein helps prevent hair loss. If this happens to you, just know that it is only a brief phase and I promise it grows back!
Do you get bad breath on keto?
Some people experience “keto breath” or a slightly metallic taste in the mouth as they are entering into ketosis. But don’t worry! Just be sure to drink plenty of water and this state will pass.
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What’s intermittent fasting, and is it necessary?
Intermittent fasting is when you determine a specific “eating window” - usually 8 hours, and abstain from eating for the remaining 16 hours. It can help you get into ketosis faster, but it is not totally necessary. When your body becomes fat adapted (which can take a few weeks) it gets easier to try Intermittent Fasting if you want to experiment with it.
Can I drink alcohol on a keto diet?
Technically yes, you can drink certain alcohols on a ketogenic diet. However - your body will always try to burn that alcohol out of your system first before burning fat stores. So it can slow or stall weight loss. The type of alcohol is also important - hard liquor has 0 net carbs whereas a regular beer anywhere between 8-15 net carbs per drink. Be sure to do your research and know exactly how many carbs are in a drink before you consume it. Also, be careful! You may feel tipsy faster and the hangovers are generally worse on a keto diet. They can also trigger you to eat carby junky hangover foods. Don’t say I didn’t warn you!
Can I have a cheat meal on keto?
Hey, it’s your body, you’re the boss - but a cheat meal will likely kick you out of ketosis, especially at the beginning. That’s just simply how it works. When you have a high carb meal, your body once again has to burn off that glycogen before it can burn off fat. You may feel hungover, bloated, and your body will retain more water. It is recommended to go for at least 3 months without any “off-plan” meals to ensure your body is truly fat adapted and you are achieving your desired results. I promise once you do that, you will realize that your cravings have decreased so much you’re likely to not even care about those carby foods anyway. True story!
If I lose weight on keto and go back to eating carbs, will I gain weight back?
That depends on your relationship with food. If you go right back to eating all the unhealthy, processed junk foods that cause you to gain weight in the first place then YES. Once you’ve reached your goal, and you want to incorporate the odd high starch vegetable here and there, then probably not. Many prefer to reap all the amazing benefits that the ketogenic diet offers long after they’ve lost the weight! But it’s also possible to incorporate higher carb foods once in a while, as long as you have a solid plan and trust yourself to go back to your usual keto routines.
Did I miss any specific question you had about the ketogenic diet? Don’t hesitate to reach out below and I am happy to help in any way I can. If you’ve been thinking about trying a keto diet but are still unsure on where to even begin, click here to learn more about how 1:1 Keto Success Coaching can help!
You can also click to join the free Facebook group KETO WEIGHT LOSS FOR WOMEN to surround yourself with like-minded keto women offering tips & tricks, and real, non-judgmental support.
