- January 3, 2021
- Keto & Low Carb
A Guide To Eating A Low Carb or Ketogenic Diet
There are so many resources, online articles, books, and more these days about starting a keto diet. Here is a helpful ketogenic diet FAQ to help guide you to the resources you need to get started.
Here are common questions about the keto diet that I hope will help guide you. This is a basic outline of some common questions I get via Instagram or here on my site.
DISCLAIMER: I am not a doctor or a registered dietician. The information below is simply to guide you and to understand the recipes on this website. All information is linked to reputable sources and you should consult your doctor before changing your diet.
What is the keto (Ketosis) diet?
A keto diet is a diet that’s low in carbs and higher in fat with moderate protein. Keto is short for ketosis which is a metabolic state in which your body coverts from burning carbohydrates to fats instead, resulting in weight loss.
A keto diet is used by those not only looking to loose weight but to manage other health conditions like diabetes. Read more about this diet via Harvard review in this article.
How do I lose weight on a keto diet?
I am not a doctor or a dietician. I will not give you advice on how to safely lose weight. Here are reputable sources regarding weight loss on a keto diet that you should read and discuss with your doctor.
2. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents
3. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss?
4. Keto Diet: A Dietitian’s Perspective
How do people get into “ketosis”?
A general rule for most people are to track their macro nutrients. Your macro nutrients are carbs, fats, and proteins. How you track will vary depending on factors like gender, height, current weight, and desired amount of weight loss.
When tracking, stay under 20 net carbs a day and balance your diet with 75% healthy fats, 20% protein, and 5% carbohydrates. Here is a great resource for using a macro calculator.
Need to track your macros? Try using these free sources like My Fitness Pal or Keto Diet App.
What foods are keto friendly?
Technically any food is keto friendly, because keto is NOT a food but a metabolic state. To stay in ketosis however, you often need to avoid foods like sugars, simple and complex carbs, and high starch veggies and even high sugar fruits.
Most common low carb keto friendly foods are:
Meat, Fish, Poultry, and Pork
Heavy Cream, cheese, butter, cream cheese
Veggies – Leafy greens, cauliflower, broccoli, zucchini, asparagus, etc.
Fruits- Strawberries, blackberries, raspberries and blueberries
Nuts- Almonds, walnuts, and pecans
Can you drink alcohol and stay in ketosis?
Yes, you can do it but there is definitely a lot to know. Get my whole guide on How to drink alcohol on a keto and low carb diet to better understand this subject.
How do I know if I’m in ketosis?
There are a handful of indicators that can help you know you’re in ketosis.
- Keto Breath (it’s a real thing). When your body produces ketones in the blood stream, it will be noticeable on your breath. Keep some mouth wash handy!
- Keto Flu – Feeling a bit under the weather? Headache? Your body is withdrawing from carbs and also needs a lot of water and electrolytes. Stay hydrated and push through!
- Keto Sticks – See those odd pee sticks floating around the internet? They are not accurate, don’t waste your money!
- Glucose Monitor – Using an accurate monitor is probably the best way to know if you are in ketosis and how different foods impact your blood sugar. This is a popular one many people I know have tried – The Keto Mojo
Can I take ketones to get into ketosis? Do I need other supplements?
The answer is NO! Ketones cannot be ingested in order to help you loose weight and are a total waste of money. In fact, all you need is whole foods, water, and some background knowledge on macros to get into ketosis.
What advice do you have for starting a keto diet successfully?
Set yourself up for success! Plan ahead and meal prep for those busy days where it’s easier to want to stop for the foods that will throw you out of ketosis. Eat what you need to in the first week or so to feel satiated and full and keep meals simple.
Try these easy meal ideas for meal prepping:
Easy Bacon Cauliflower Fried Rice
Easy Grilled Adobo Marinated Flank Steak
Roasted Garlic Cauliflower Mash