The Keto Diet or Ketogenic Diet is a great way to start losing weight to get your body into a healthier state. However, the term ketosis and keto are not words we learned growing up so it can be a lot confusing as to what the Ketogenic Diet is.
I’ve put together a list of common ketogenic diet faq’s to help you with your new lifestyle on the Keto Diet.
What is the Keto Diet?
The Keto Diet is a way of eating that restricts carb consumption, focuses on increasing healthy fats and a moderate amount of protein in your diet. The aim is to get your body into a metabolic state called ketosis where your body burns stored fat in your cells for energy instead of burning carbs that you eat. Ketones are created in the process and are used as fuel to keep your body going. By burning your bodies stored fat instead of carbs, you lose weight in the process.
What do you eat on a Keto Diet?
On a Keto Diet you can eat more healthy fats like avocados, coconut oil, fatty fish like salmon and shellfish, peanut butter, cruciferous veggies like cauliflower and broccoli, low sugar fruits like berries, cheeses, butter, bacon, and an assortment of fattier foods. You will eliminate carb heavy foods like breads, chips, and sugary foods like candy, cookies and the like. The goal is to reduce unhealthy foods that spike blood sugar levels and create a no-win situation for fat loss.
How do I start a Keto Diet?
The #1 priority when starting the Keto Diet is to reduce your intake of carbs. You’ll want to find a meal plan that shows you how to start eating differently and gives you room to have healthy, Keto friendly snacks during the day. While you are changing the way you eat, you’ll want to add more physical activity to your schedule, drink plenty of water and test your ketone levels with ketone strips so you can see how your body is adjusting to the new diet. You’ll adjust your carb intake to a level that ensures you are in ketosis on a daily basis.
Keto Diet Must-Haves to Help Make the Ketogenic Diet Easier – Learn More
Is the Keto Diet Safe?
The Keto Diet has undergone many studies that show it is helpful for obese people and others who may be overweight. Experts say ketosis isn’t harmful for the most part, or at all. Here is a list of studies you can read to learn more about the safety of the Keto Diet and if you think it would be an effective weight loss option for you:
- https://www.ucsf.edu/news/2018/08/411526/keto-diet-gains-popularity-scientists-explain-what-we-do-and-dont-know
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
- https://www.ncbi.nlm.nih.gov/pubmed/25402637
How long does it take for the Keto Diet to Work?
If you are eating less than 50 grams of carbs a day you should get into ketosis in less than 5 days or so. A lot depends upon your eating plan, your age, whether you are getting enough fats and proteins as well. Your bodies metabolism can affect ketosis and so can how dedicated you are to not “cheating” by eating carb heavy foods.
How much weight can you lose on a Keto Diet?
If you stick to the Keto Diet you can lose on average a lot of water weight in the first month. Your body will start shedding the water stored in your cells as you decrease your calorie intake. To help your body lose weight faster, you can try restricting your eating window to only 10 hours a day. You can also add in HIIT exercise to help your body burn calories faster. If you are gung-ho on keto, you can lose a lot of weight fast. To keep it off, you will need to keep a healthy lifestyle and keep up the HIIT exercise. You may hit a weight-loss plateau where your body won’t lose more weight – learn how to overcome a weight loss plateau here.
Is peanut butter Keto?
Peanut butter that is all natural and organic is acceptable on the Keto Diet. My Santa Cruz Organic peanut butter has 16g fat, 8g protein, 1g total sugars, and 2g net carbs (Total carbs 5g – 3g fiber = 2g net carbs) in 2 tbsp serving. I like to add it to smoothies or eat it with celery. It’s a great way to add protein and fat to your ketogenic diet.
Learn more about what you can eat on a ketogenic diet with our Keto Shopping List
Why am I not losing weight on the Keto Diet?
The #1 reason people don’t lose weight on a Keto Diet is because they are eating too many carbs. There are hidden carbs in most foods we eat so you really need to follow a good meal plan to get the hidden carbs out of your diet. Learn how to add Exogenous Ketones to your diet to help boost your body getting into ketosis.
Can you have a cheat day on the Keto Diet?
On the Keto Diet you cannot have a cheat day. Really. If you have a cheat day you will likely kick your body out of ketosis and make it harder to get back into ketosis. Why risk it? Stick to your Keto Diet plan and find ways to add yummy foods into your Keto Diet.
Can you drink alcohol on the Keto Diet?
You can drink some alcohols on the Keto Diet. Vodka, gin, rum, tequila and whiskey are all keto friendly options. They don’t have any carbs and can be drunk on ice or with seltzer waters. Add in some keto friendly sweeteners if you don’t want to drink it solo and some keto friendly fruits or coconut milk to make them tropical. You’ll have to do some research on what you mix in, but you can create keto friendly alcoholic drinks.
Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey.
