{"id":2799,"date":"2021-01-25T19:16:52","date_gmt":"2021-01-25T18:16:52","guid":{"rendered":"https:\/\/ketonetherlands.com\/?p=2799"},"modified":"2023-06-21T18:19:59","modified_gmt":"2023-06-21T16:19:59","slug":"keto-faqs","status":"publish","type":"post","link":"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/","title":{"rendered":"Keto FAQs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Navigate to where you want to go:<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ebd5dfccbee\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ebd5dfccbee\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#What_is_a_keto_diet\" >What is a keto diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Is_keto_dangerous\" >Is keto dangerous?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#What_is_ketosis\" >What is ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#How_long_does_it_take_to_reach_Ketosis\" >How long does it take to reach Ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#How_can_I_know_if_I_am_in_ketosis\" >How can I know if I am in ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Should_I_track_my_macros\" >Should I track my macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Should_I_track_my_calories\" >Should I track my calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#How_can_I_track_macros_and_calories_in_a_keto_diet\" >How can I track macros and calories in a keto diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#What_can_I_eat\" >What can I eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Can_you_give_me_some_examples_of_a_weekly_menu\" >Can you give me some examples of a weekly menu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#How_to_fight_constipation_in_keto\" >How to fight constipation in keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Do_I_need_exogenous_ketones_to_enter_and_stay_in_ketosis\" >Do I need exogenous ketones to enter and stay in ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#Do_I_need_supplements\" >Do I need supplements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/keto-faqs\/#I_am_not_losing_weight_anymore_what_can_I_do\" >I am not losing weight anymore, what can I do?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Here you will find the <strong>Frequent Asked<\/strong> <strong>Questions<\/strong> (FAQs) about Keto.<br>Do you have a question about keto in the Netherlands? Visit the <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/02\/06\/keto-faqs-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">FAQs post dedicated to the Netherlands<\/a>.<br>Do you have a question that is not listed here? Don&#8217;t hesitate to<a href=\"https:\/\/trustnocarb.com\/index.php\/contacts\/\" target=\"_blank\" rel=\"noreferrer noopener\"> contact me<\/a> or leave a comment and I will be happy to help!<br><\/p>\n\n\n\n<p>Keto on!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_keto_diet\"><\/span>What is a keto diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/18\/easy-guide-for-the-keto-diet-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">keto diet<\/a> is a low-carb, high-fat diet. It promotes high energy and focus and weight-loss.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_keto_dangerous\"><\/span>Is keto dangerous?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The ketogenic diet has many proven benefits but, like many lifestyles, it\u2019s still controversial.&nbsp;If you want to start this diet consult your family doctor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_ketosis\"><\/span>What is ketosis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ketosis is a metabolic state in which the body starts to produce <em>ketones<\/em> and burn fats to produce energy. When the body doesn&#8217;t have any carbohydrate available, due to a low-carb diet, starts to produce fats to keep functioning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_reach_Ketosis\"><\/span>How long does it take to reach Ketosis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Usually, ketosis can be reached between 2 and 10 days. It depends on the lifestyle and food choices.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_can_I_know_if_I_am_in_ketosis\"><\/span>How can I know if I am in ketosis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_I_track_my_macros\"><\/span>Should I track my macros?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/06\/04\/why-and-how-i-track-my-keto-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Read how I track my macros<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_I_track_my_calories\"><\/span>Should I track my calories?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If your goal is to lose weight, yes. At the end of the day, weight-loss is the result of a calorie deficit. Doesn&#8217;t matter if you eat low carb: if you eat more than what you need, you will gain weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_can_I_track_macros_and_calories_in_a_keto_diet\"><\/span>How can I track macros and calories in a keto diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can use apps. I use the <strong>Keto Diet app<\/strong> (pro version). A gratis option is <a href=\"https:\/\/www.fatsecret.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">FatSecret<\/a>. <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/06\/04\/why-and-how-i-track-my-keto-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\">Read how i track my macros easily<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_can_I_eat\"><\/span>What can I eat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Focus on high-quality fats, proteins, and  low-carb vegetables. Consult <a href=\"https:\/\/trustnocarb.com\/index.php\/world-of-keto__trashed\/grocery-list-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">my shopping list for the keto diet<\/a> and you will have a better idea of what you can eat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_you_give_me_some_examples_of_a_weekly_menu\"><\/span>Can you give me some examples of a weekly menu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Start with my <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/04\/16\/no-cooking-10-minutes-keto-fast-meals-with-great-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\">easy, no cooking required, meals ready in 10 minutes of less<\/a>. They have amazing macros!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_fight_constipation_in_keto\"><\/span>How to fight constipation in keto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_I_need_exogenous_ketones_to_enter_and_stay_in_ketosis\"><\/span>Do I need exogenous ketones to enter and stay in ketosis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can successfully follow a ketogenic diet without exogenous ketones. Let me tell you why in <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/01\/25\/exogenous-ketones-supplements-do-we-need-them\/\" target=\"_blank\" rel=\"noreferrer noopener\">my post about ketones supplements<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_I_need_supplements\"><\/span>Do I need supplements?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/01\/best-supplements-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">supplements<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"I_am_not_losing_weight_anymore_what_can_I_do\"><\/span>I am not losing weight anymore, what can I do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After the first period, it&#8217;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.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/ketonetherlands.com\/wp-content\/uploads\/2021\/01\/IMG_0904-768x1024.jpeg\" alt=\"Keto FAQs \" class=\"wp-image-2815\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2021\/01\/IMG_0904-768x1024.jpeg 768w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2021\/01\/IMG_0904-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2021\/01\/IMG_0904.jpeg 900w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<p>I hope these general, Keto FAQs will be a great help to start! Don&#8217;t hesitate to contact me or leave a comment if you have further questions!<\/p>\n\n\n\n<p>Keto FAQs will be updated periodically.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 that is not listed here? Don&#8217;t hesitate to contact me or leave a comment and I will be happy to help! Keto on!&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[],"class_list":["post-2799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Keto FAQs - General questions about the ketogenic diet - Trust No Carb<\/title>\n<meta name=\"description\" content=\"I have been receiving many questions about the keto and low-carb diet. 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