1. What is the keto diet?

The keto diet is a low-carb, high-fat diet designed to shift the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. It typically consists of 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

2. How long does it take to enter ketosis?

Most people enter ketosis within 2 to 7 days of following a strict low-carb diet (typically under 50g of net carbs per day). Factors like activity level, metabolism, and carb intake can affect how quickly ketosis occurs.

3. What are the benefits of the keto diet?

The keto diet is known for weight loss, improved mental clarity, steady energy levels, reduced blood sugar and insulin levels, and potential benefits for conditions like epilepsy, type 2 diabetes, and metabolic syndrome.

4. What foods should I avoid on keto?

Avoid high-carb foods like bread, pasta, rice, potatoes, sugary snacks, sodas, and most fruits (except berries in moderation). Processed foods and high-sugar items should also be minimized.

5. Can I have cheat days on keto?

Cheat days can kick you out of ketosis and may cause symptoms like fatigue and cravings. While occasional carb cycling is possible, frequent cheat days can slow progress and disrupt fat adaptation.

6. What are the side effects of the keto diet?

Some people experience the “keto flu” when starting, which includes symptoms like headaches, fatigue, nausea, dizziness, and irritability. This usually lasts a few days and can be managed by staying hydrated, replenishing electrolytes, and getting enough rest.

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7. How much protein should I eat on keto?

Protein intake should be moderate—about 10-20% of daily calories. Too much protein can convert to glucose through gluconeogenesis, potentially slowing ketosis. Ideal sources include meat, fish, eggs, and dairy.

8. Can I eat dairy on keto?

Yes, but it should be high-fat and low-carb dairy, such as cheese, butter, heavy cream, and full-fat yogurt. However, some people may experience inflammation or digestive issues with dairy.

9. Can I drink alcohol on keto?

Some alcohols are keto-friendly in moderation. Dry wines, spirits (vodka, whiskey, tequila, gin), and low-carb beers are better choices. Avoid sugary mixers, cocktails, and high-carb beers.

10. How do I know if I’m in ketosis?

Common signs of ketosis include increased energy, reduced hunger, mental clarity, weight loss, and a fruity breath odor. You can confirm ketosis using urine strips, blood ketone meters, or breath analyzers.

Tip for Success on The Keto Diet:

When you first start on the Keto Diet, you must monitor your calorie and macronutrient intake. It’s easy to go over your caloric budget or eat too much of one or the other of the allowed foods. I use the Keto Mojo Glucose and Ketone Monitor

11. Do I need to count calories on keto?

While keto naturally reduces appetite, tracking calories can help with weight loss or maintenance. Focusing on nutrient-dense foods and healthy fats while avoiding overeating is key. Download the “myfitnesspal” app to help track your macronutrients (available on IOS and Android.)

12. Can I exercise on keto?

Yes! While high-intensity workouts may require an adjustment period, many people thrive on keto with strength training, cardio, and endurance activities. Some may benefit from targeted carb intake before workouts.

13. Will keto help with diabetes?

The keto diet can help lower blood sugar and improve insulin sensitivity, making it beneficial for many people with type 2 diabetes. However, those on diabetes medication should consult a doctor before starting keto.

14. What are good keto snack options?

Great keto snacks include nuts, cheese, boiled eggs, avocados, pork rinds, beef jerky (low-carb), and nut butter. Avoid processed snacks with hidden carbs.

Tip for Success on the Keto Diet:

Use portion control containers to help keep track of portion servings. I like to prepare a couple of weeks worth of meals and freeze them. This helps me stay on track with my diet. I also like to use a food-saver vacuum sealer to have the correct protein serving portions.

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15. Is keto safe long-term?

For most people, keto is safe long-term, especially when focusing on whole, nutrient-rich foods. However, some may prefer cycling in more carbs occasionally or following a well-formulated ketogenic diet to prevent deficiencies.

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