Starting on Keto can be intimidating. This is why I’ve put together a list of commonly asked questions to give you information quickly.
Read the following questions and answers and you’ll be better prepared and have more confidence as you start applying some of the basic Keto principles to your life.
What is the Keto Diet?
The keto diet isn’t really a diet. Diets are temporary changes that cause you to lose weight. When people stop applying temporary those temporary changes, they gain the weight back.
Or worse, they end up gaining even more weight. Keto isn’t a diet, it’s a lifestyle. It’s been around for almost 100 year. It was originally developed to battle epilepsy, Alzheimer’s, and other neurological medical issues.
The Keto Diet causes your body to shift its fuel source from being a sugar burner, to being a fat burner. The goal of keto is to get your body into ketosis, the state that causes you to burn fat for fuel rather than sugar.
I’ve heard the Keto diet is terrible for your health. Is this true?
When done properly, Keto is not detrimental to your health. Eating a well balanced diet and living a balanced life, two core principles of Keto, you will not damage yourself.
In fact, it’s the exact opposite. Rather than losing weight at any cost, and then trying to become health – as most fad diets do – Keto is all about getting healthy to lose weight.
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Isn’t Keto the same thing as the Atkins Diet?
No. the Atkins diet is a high protein low carb diet. Keto is a high fat, moderate protein, low carb way of eating. This may seem very similar, but the difference is significant. Fat as a main fuel source is essential to your brain health, your longevity, and your waste line. A high fat moderate protein approach is sustainable and offers many more benefits.
Is Keto just another fad diet?
No. Keto is not one of those crazy diets where you only eat one food for a month. You aren’t expected to eat a watermelon a day for five days. You don’t have to eat vats of cabbage soup for days. It’s not about starvation either.
Keto isn’t about denial. It focuses on nutrient dense foods, unlike fad diets that dismiss nutritional balance. The greatest thing about Keto is you won’t have to count calories. You can if you want, but you can lose weight and burn fat without ever knowing your caloretic in take.
This is because Keto enthusiasts develop an intuition about their body over time. They learn to listen to what their body is telling them and fuel themselves to maximize their body and their brain. Keto is about getting health while losing weight.
Do I have to stay on Keto for the weight to stay off?
Can I eat bacon every day?
You could. But, eating bacon every day as main source of protein may not be the best choice for the long term. In the beginning stages, when you’re first becoming fat adapted, it’s okay to lean on some delicious fatty meats.
The quality of the bacon you buy will determine if you can eat it every day. If you purchase grass fed, organic bacon without sugar or nitrates, you could afford to eat bacon much more often over time.
However, of you by the processed bacon loaded with sugars and preservatives, you would not want to make a habit of a daily bacon breakfast.
What can I eat on Keto?
Lots. Think whole food. Think high quality proteins. Think good fats. Your goal is to consume 75% fat, 20%protein, and 5% carbs – especially when you’re training your body to become fat adapted. Once your body shifts from being a sugar burner to being a fat burner, you can adjust these ratios for your desired health and weight loss goals.
Bio-individuality is very real. Every body’s physiology responds to food in unique ways. How you adjust the keto ratios requires attention to how your body reacts when you make changes.
For a complete list of keto friendly foods, click here.
What foods do I need to stay away from on Keto?
You want to stay away from food that spike your insulin levels. Foods high on the glycemic index are generally those foods you want to steer clear of when you’re following keto.
Refined sugars and refined carbohydrates are culprits that cause you to be a sugar burner. When you consume candy, cakes, cookies, and table sugars even honey cause severe spikes in insulin levels. The same happens when you eat refined carbs.
Refined carbs are processed foods. If you have to open a box or tear open a package of something that came from your pantry, chances are those foods are refined carbs.
Access the high-glycemic food list here.
Is Keto hard to do?
You can start keto very simply by getting the Keto Gratitude Quick Start Guide. It has a blueprint of what to eat each day and tips on making the transition to becoming a fat burner by limiting resistance and increasing your weight loss results.
You can educate yourself along the way. Lose weight, learn, get health. It won’t happen over night, so you don’t need scientific details and research to start seeing results as soon as the next 36 hours.
You may never want to know to about the science and research behind keto, and that’s okay. You can keep it very simple and just follow Keto Gratitude to get information delivered to your inbox a little bit at time.
What if I don’t like to exercise? Will I still lose weight?
Yes you will. You do not need to spend hours at the gym or run six miles every day to become fat adapted. Becoming fat adapted is the result of how you fuel your body for your lifestyle.
Someone who doesn’t exercise can still make changes at the cellular level by making logical nutritional decisions each day. 1000’s of people can testify to the incredible results without exercise.
Are there expensive drinks or supplements I need to take to be successful?
If you eat and drink well throughout the day, you won’t need to take expensive drinks and supplements, especially at the beginning of keto. But, there are some vitamins and food choices that optimize your body’s natural functions to maintain your pH levels and improve digestion to get the maximum benefits from good nutrition.
The need for supplementing with extra vitamins and minerals will be determined by your unique physiology and current state of health. Self-awareness and acute observation of your body and its function will help you determine your needs. Consult your health care professional for any concerns you may now and in the future.
Click here to access Keto Gratitude’s Favorite Supplements
What can I expect when I first start out on Keto?
When you first start Keto you make decisions that help you deplete your glycogen stores. This means you are burning off the sugars in your body before you start fueling yourself on your fat stores. You are also decreasing inflammation and reducing water retention.
This means you may feel lethargic in the early stages and you transition to fat burning. You will also find yourself urinating more than usual. This may be inconvenient, but nothing to be alarmed about.
Consider this easily stages a form of detox. You’re not eating sugar, refined carbohydrates, or toxic preservatives. You will have some detox symptoms. You may get a touch of the “keto flu”, feeling a bit nauseous, you may have a headache, and you may have some brain fog.
This is all very typical. You’ve been fueled the wrong way for decades perhaps, and your body gets rid of the bad as you start giving it all the great nutrition needed to become a healthy fuel burner.
Assess Everything You need to know about Keto Flu Here
How is it that I eat more fat, but don’t get fat?
Fat doesn’t make you fat, sugar does. If you chose not to follow the Keto lifestyle, cutting sugar from your diet can make a significant impact in your health and longevity.
When you eat sugar, you make glycogen to easily available for fuel. You body stays in the mode of being a sugar burning machine.. When this happens, the fat you consume is never a fuel source priority.
This means your body will always burn sugar. Any fat you eat, will then settle comfortably in your fat cells and find a permanent home on your belly and thighs. The extra fat on your belly perpetuates the cycle of fat storing and cause insulin resistance, increasing the challenge of weight loss.
When you become fat adapted in the absence of sugar, your body burns fat stored in your body. As the fat decreases, so does insulin resistance. Without the insulin spikes, your body is able to better maintain balanced hormones and consistent energy levels all because fat no longer has a permanent residence in the fat cells around your midsection or thighs.
Can I drink alcohol when I’m on Keto?
During the Keto Gratitude Quick Start it’s advised to stay away from alcohol. All alcohol causes a rise in insulin levels. The first 4-6 weeks, it’s important to stay dedicated to the avoidance of all sugars.
after you become fat adapted there are some keto friendly cocktails that may people find fit in their weight loss goals and lifestyle choices.
A pina colata or a slushy daquari, however, will never be Keto friendly. This doesn’t mean you can never have them again. You just need to know to impact of your decisions and make conscious choices to maintain your healthy keto lifestyle after you treat yourself to a sweet beverage.
Is eating out at restaurants difficult when you follow the keto lifestyle?
What is intermittent fasting?
Why do people lose so much weight when they first start Keto?
What is ketosis?
When you start burning fat, your liver begins making ketone bodies. Ketones can be traced in your blood, your urine, and your breath. You can measure your ketones regularly to collect some data on when you are in ketosis and when you’re not.
If you are in ketosis. You are burning fat. The goal is maintain the state of ketosis for extended periods of time.
Join the Keto Gratitude Community
Our Keto Gratitude Facebook group is a great place to share and learn on your keto journey.
When you do, feel free to reach out and say hello. I’d love to hear about your health and weight loss goals.
If you have any questions, I’m here for you!!!