Here you will find the Frequent Asked Questions (FAQs) about Keto.
Do you have a question about keto in the Netherlands? Visit the FAQs post dedicated to the Netherlands.
Do you have a question and is not listed here? Don’t hesitate to contact me or leave a comment and I will be happy to help!
What is a keto diet?
A keto diet is a low-carb, high-fat diet. It promotes high energy and focus and weight-loss.
Is keto dangerous?
The ketogenic diet has many proven benefits but, like many lifestyles, it’s still controversial. If you want to start this diet consult your family doctor.
What is ketosis?
Ketosis is a metabolic state in which the body starts to produce ketones and burn fats to produce energy. When the body doesn’t have any carbohydrate available, due to a low-carb diet, starts to produce fats to keep functioning.
How long does it take to reach Ketosis?
Usually, ketosis can be reached between 2 and 10 days. It depends on the lifestyle and food choices.
How can I know if I am in ketosis?
On the market, there are many tools to know if you are in ketosis. Like urine-sticks and blood meters. You can also observe your body and look for signs you are in ketosis, such as bad breath, high energy, weight-loss, reduced appetite.
Should I track my macros?
Yes. In the ketogenic diet, macros are important. Being a low-carb, high-fat, moderate-protein diet, you have to reach these macros parameter in order for the science to work. Read how I track my macros.
Should I track my calories?
If your goal is to lose weight, yes. At the end of the day, weight-loss is the result of a calorie deficit. Doesn’t matter if you eat low carb: if you eat more than what you need, you will gain weight.
How can I track macros and calories in a keto diet?
You can use apps. I use the Keto Diet app (pro version). A gratis option is FatSecret. Read how i track my macros easily.
What can I eat?
Focus on high-quality fats, proteins, and low-carb vegetables. Consult my shopping list for the keto diet and you will have a better idea of what you can eat.
Can you give me some examples of a weekly menu?
Start with my easy, no cooking required, meals ready in 10 minutes of less. They have amazing macros!
How to fight constipation in keto?
Try the following ways: drinking more water, 2 tbsp of MCT oil per day (in the coffee or above the lettuce), supplements of Magnesium, and Psyllium Husk.
Do I need exogenous ketones to enter and stay in ketosis?
You can successfully follow a ketogenic diet without exogenous ketones. Let me tell you why in my post about ketones supplements.
Do I need supplements?
While following a keto diet brings many benefits, it can also lead to vitamins and electrolytes unbalances. I suggest Magnesium, Potassium and Calcium. For more details, read my post about supplements.
I am not losing weight anymore, what can I do?
After the first period, it’s easy to hit a plateau. Try the following steps: increase your intake of water, check if you may need some supplements, count your macros and calories, increase your physical activity. Reduce or eliminate dairy, sweeteners, processed foods. Avoid also complex recipes, such as desserts or meals with many ingredients.
I hope these general, Keto FAQs will be a great help to start! Don’t hesitate to contact me or leave a comment if you have further questions!
Keto FAQs will be updated periodically.