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Frequently Asked Questions Keto

We are often thrown the very same frequently asked questions about keto all the time in our Facebook group Ketogenic Diet (Recipes & Meal Prep) so I’ve decided to compile the answers to them in one place for easy reference. This post may contain affiliate links.

FAQ’S

What are Macros?
Food is made up of 3 Macronutrients (macros) and they are FAT, PROTEIN & CARBS

What is MCT Oil?

It is the best part of coconut oil, condensed, and stands for Medium Chain Triglycerides. It’s great for energy and brain focus. Go easy when first using it because it can cause diarrhea if you take too much, too fast. Coconut oil is also an excellent source of fat and is arguably better than MCT oil as it contains lipids, which are stripped in the MCT oil process.

What is the difference between TOTAL CARBS and NET CARBS, and which one should you follow?

Total is all carbohydrates that are in an item. Net Carbs = Carbs – Dietary Fiber – Up to 5g Sugar Alcohols. Because fiber is not easily digested it doesn’t cause the same insulin reaction that non-fiber carbs. It is a personal preference which you decide to follow, and we recommend you do lots of research about both ways to see which fits your lifestyle better.

What is Intermittent Fasting (IF)?

This means the time window of time that you eat, and the window of time you don’t eat. A fast of 18:6 would be 18 hours of fasting, and eating all of your macros in a 6 hour window. Most people naturally don’t eat for about 12 hours – the hours before bed, while we’re sleeping, and the time after we’ve woken up and haven’t had breakfast yet. Breakfast literally stands for breaking the fast. When you’ve become ‘fat adapted’ and been doing Keto for a while, this almost becomes a natural way of eating because your appetite declines. Don’t try to force it before your body is ready! Slowly work your hours up over time AFTER YOU HAVE BECOME FAT ADAPTED by adding an extra hour of fasting every day until you’ve reached your desired number of hours. Doing so before you become fat adapted, will only force your body to turn to it’s own muscle as a fuel source, as it is not properly prepared to turn to it’s fat stores UNTIL you have become fat adapted!

What is Bulletproof Coffee?

This is coffee that is mixed with fats (butter, coconut oil, MCT Oil, and/or HEAVY CREAM) It’s purpose is to keep you satiated (full) until your next meal. Most important step is to BLEND IT to make the fat molecules tiny and incorporated throughout the coffee, otherwise you will get an oil slick on the top which is no good!

ACRONYMS

  • BPC – bulletproof coffee
  • HWC – heavy whipping cream
  • WOE – way of eating (alternate to the word diet)
  • WOL – Way of life
  • MCT – medium chain triglycerides
  • LCHF – low carb high fat
  • HFLC – high fat low carb
  • FF- this is tricky as it could mean full fat or fat free in different forums. Keto should never eat fat free versions of things.
  • SF- sugar free
  • MFP- my fitness pal (a food diary app)
  • IF – Intermittent Fasting

How Do I Read Ketone Sticks?

You don’t. They aren’t accurate. Especially after you’ve been doing keto for awhile. Focus on how you’re feeling, how your clothes fit, mental clarity, etc. Save your money for ingredients that will help you stay keto.

Someone told me about this great product that gets me into ketosis within 30 minutes, do you recommend it?

NO. Stay far away from any product that guarantees to get you into ketosis, they simply contain ingredients that will make a ketone strip turn positive. The only way to get into ketosis is by following the proper diet.


Can I have fruit?

Fruit is high in natural sugars, so when following a Ketogenic diet, keep fruits very limited, and stick to berries as they have a lower glycemic index. Fit them into your macros if you are going to have them!

What are fat bombs?
Fat bombs are a treat or snack, high in fat, low in carbs. They can be used for a quick energy source or to satiate a craving. The internet/Pinterest is loaded with Fat Bomb recipes. I don’t usually recommend fat bombs and don’t consume them myself because I follow KISS (keep is simple, sweetie) and get all of my macros from meals and do NOT consume all of my fat macros every day. If you are full, feel great, and have energy, then you DO NOT need to eat all of your fat every day. Fat is a lever that is adjusted based on your individual daily needs – some days you will be ravenous and need to eat all or almost all of those fat grams, other days you will feel great with a lower appetite and not eat them. Use this as an opportunity to listen to your body!

I have a headache, feel sluggish, run down, what is wrong?
As your body adjusts from burning glycogen as it’s main source of energy to ketones, you may feel sick and have flu like symptoms. (Headache, low energy, achy) This is quite normal and will pass in a few days. It is your body’s way of telling you something so listen to it, and follow a keto flu treatment…

KETO FLU TREATMENT
Keep your electrolytes up, as they will depleted on a Ketogenic diet. Powerade Zero, Mio Electrolyte formula, BCAA’s, and Magnesium, Potassium and Sodium supplement will help. Dill pickle juice, broth, and Pink Himalayan Salt will help.

What are electrolytes?
Magnesium, Potassium and Sodium

Can I eat ______ ?

  • First, look at the ingredients (check our approved foods list if you need help)
  • How many Carbs does it have? Remember, you are trying to stay under 20g net per day! Does it fit into your macros?
  • Is it grain based (wheat, corn, oats, flour) The answer is NO! Grains are turned into sugar in the body the minute you consume them. This will surely kick you out of ketosis or hinder you from entering it. Even if a product is touted as LOW CARB that DOES NOT mean it is Keto if it contains ingredients that are not keto approved.
  • Is it sweet? How is it sweetened? If it says, Cane Sugar, Aspartame, Fructose, Molasses, or Syrup of any kind…the answer is NO! These will spike your blood sugar and again, bye bye ketones! Sucralose is one of those ones you will have to test out yourself (some people can remain in ketosis on it, while others cannot).

Can I use flour?
Stay away from wheat based Flours. You can substitute with Almond Flour and Coconut Flour for most baking needs.

How do I sweeten my coffee or foods?
While we should really refrain from ALL forms of sugar substitutes while doing Keto, there are some safer ones that have little to no effect on blood sugars…the safe ones to use are: STEVIA, ERYTHRITOL, MONK FRUIT, PYURE, SWERVE, and XYLITOL (not safe for pets)

When in doubt, always stay away from these:
1. PASTA
2. SUGAR
3. RICE
4. FLOUR
5. BREADS

What else do I need to know about Keto?

We have a lot of resources on this site, click around and read all of our informational posts about how to get started, how to meal plan, the approved foods list, etc.  Reading over these frequently asked questions about keto is a great way to be informed but learning about Keto takes lots of research, reading, watching videos, reading books, finding recipes, and finding people to talk about this lifestyle with.

Here is my list of recommended next steps for you:

  1. Approved Foods List: What to Buy & What to Avoid – pick and choose the foods you like to create your grocery list
  2. Keto by Maria Emmerich – or any of her books – she has been following Keto for 20+ years and is so knowledgeable about recipes and how to get started
  3. 9 Common Mistakes to Avoid
  4. 7 Tips for Starting the Ketogenic Diet
  5. Get a Zoodle Maker for Zucchini noodles or an Instant Pot for cooking or making perfect hard boiled eggs
  6. Follow Dr. Westman or Maria Emmerich on Facebook
  7. Join our Facebook community Keto Diet (Recipes & Meal Plans)

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