Eating thousands of fat calories to lose body fat sounds like madness, and raises some common questions when people first learn about the ketogenic diet. Here’s a quick list of keto frequently asked questions most people have before starting.
Keto Diet FAQ
Why Do You Lose Body Fat On Keto?
The body’s preferred energy source is glucose which we get when eating fruits, vegetables, and other carbohydrates. Keto restricts this energy source by eliminating carbs from meals. If your carb consumption remains low for long periods of time, your body then seeks out alternative energy including stored energy in your fat cells.
What Is Ketosis?
Ketosis is the metabolic state where your body utilizes fat more efficiently. When your carb consumption is extremely low, for long periods of time, your body will enter ketosis and utilize fat as a primary energy source.
What Is The Keto Flu?
One of the more common short term side effects of the ketogenic diet is called the keto flu. During the first 2-7 days of starting the diet, you may experience symptoms like fatigue, nausea, dizziness, or headaches. The keto flu is only associated with the first week of the diet, so if you’re not feeling well several weeks after starting you might actually be sick.
What Are Ketones?
When your body doesn’t have enough glucose for energy, it will break down body fat to be used as fuel. Ketones are a byproduct of this process. It’s produced in the liver and released into the bloodstream to be used as energy.
You’ll often hear people recommend testing your urine for ketone levels while on keto, to make sure your body is burning fat for energy instead of glucose.
How Do I Test For Ketones?
There are three ways to test for ketones, each with pros and cons.
Urine Testing (Urine Strips)
– Strips Are Inexpensive
– Not the most accurate
Blood Test (Blood Glucose Meter)
– Most Accurate
– Most Expensive
– Most cost effective over time
– Not the most accurate
Is Keto Unhealthy?
Removing fruits, vegetables, and grains from your diet can result in some vitamin deficiencies due to a lack of variety of foods. You may want to supplement with a daily multi vitamin when following keto. It’s also important to choose plenty of “good” fats and less of the fats that can be bad for your heart.
Good = Monounsaturated and polyunsaturated fats
Bad = Trans fat
What Do You Eat On Keto?
Keto is a high fat, low carb, low protein diet. 70-80% of your calories should be coming from fat sources each day. That’s why avocados, olive oil, and fatty fish are popular choices on keto.
Here’s a list of foods you should eat on keto.
Which Foods Are Banned On Keto?
Keto is an extremely low carbohydrate diet. Most people will need to limit their carb consumption to 20-40 grams for an entire day. Here’s a list of high carb foods you’ll want to avoid and cross off your shopping list.
How Long Does The Keto Diet Last?
There isn’t a specific end date for the ketogenic diet. It isn’t a 30 day, or 60 day diet. You can stay on the keto diet as long as you’d like.
Is This a “Crash” Diet?
No, it isn’t a short term diet with extreme results. There are some very drastic before and after results on the keto diet, but they’re often the result of months of dieting.
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