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  • What is so special about the keto diet than all other diets?
    The keto diet is special because it doesn't just focus on eating less. It changes how your body works by putting it into a state called ketosis. This makes your body use fat for energy instead of carbs. That's why you can lose weight without feeling hungry on keto!
  • How do I know if I am in ketosis?
    When you start experiencing decreased appetite and hunger, increased energy, and smaller waist size. The most reliable and accurate way to measure your ketone levels is by using a blood ketone meter. Urine-testing strips are also another common method for testing ketones in the urine. In the beginning and as the body is transitioning into ketosis, ketones can be detected in urine. However, after the body becomes efficient in burning ketones, they will not show in urine.
  • How does the keto diet work?
    By drastically reducing carbohydrate intake and increasing fat intake, the body shifts from using glucose as its primary energy source to burning fat for fuel. This metabolic state is known as ketosis.
  • What is Ketosis?
    Ketosis is a metabolic state in which the body primarily burns fat for fuel instead of carbohydrates. When carbohydrate intake is limited, the body begins to break down stored fat into molecules called ketones. Ketosis characterized by elevated levels of ketones in the blood, urine, or breath, indicating that the body is relying on fat metabholisim. It's a natural process that can occur during fasting, prolonged exercise, or when following a ketogenic diet.
  • What can I eat on the keto diet?
    Foods allowed on the keto diet include meats, fish, eggs, high-fat dairy products, healthy oils and fats, non-starchy vegetables, nuts, and seeds. Foods to avoid include sugary foods, grains, fruits high in sugar, starchy vegetables, and most processed foods. For Ketolicious full list of approved keto food please click here
  • Is the keto diet safe?
    For most people, the keto diet is safe when followed properly. However, it may not be suitable for everyone, such as those with certain medical conditions. It's important to consult with a healthcare professional before starting any new diet.
  • What are the benefits of the keto diet?
    Some potential benefits of the keto diet include weight loss, improved blood sugar control, increased energy levels, and enhanced mental clarity and focus. Please check our full article on the keto diet health benefit here.
  • Can I lose weight on the keto diet?
    Yes. When your body switches to burning fat for energy. your body becomes a fat burning machine making you lose body weight from fat.
  • How quickly can I expect to see results on the keto diet?
    Some people may experience rapid weight loss in the first week or two of starting the keto diet due to water weight loss. However, sustainable fat loss typically occurs at a rate of 1 - 1.5 kilograms per week.
  • Do I need to count calories on the keto diet?
    While most people find success on the keto diet without counting calories, others may benefit from tracking their food intake to ensure they are in a calorie deficit for weight loss. But this can be done after the body loses 30% of its fat weight, which is typically after 3 - 4 months.
  • Can I eat fruit on the keto diet?
    Most fruits are high in carbohydrates and are therefore limited on the keto diet. However, small portions of berries such as strawberries, raspberries, and blackberries can be incorporated in moderation.
  • What are ketones, and why are they important on the keto diet?
    Ketones are molecules produced by the liver during the breakdown of fat. They serve as an alternative fuel source for the body and are particularly important on the keto diet because they indicate that the body is in ketosis.
  • What are some common side effects of the keto diet?
    Common side effects of the keto diet, often referred to as the "keto flu," may include headache, fatigue, dizziness, nausea, and constipation. These symptoms are usually temporary and can be minimized by staying hydrated and ensuring adequate intake of electrolytes.
  • Do I need to take supplements on the keto diet?
    While supplements are not strictly necessary on the keto diet, some people may benefit from taking electrolyte supplements (such as magnesium, potassium, and sodium) to prevent electrolyte imbalances.
  • Can I drink alcohol on the keto diet?
    Alcohol can be consumed in moderation on the keto diet, but it's important to focus on distilled spirits. Wine and beer are not allowed on a keto diet. Keep in mind that alcohol can slow down weight loss and may affect ketosis and is very bad for the overall health of the body.
  • How can I avoid keto flu symptoms?
    To minimize keto flu symptoms, make sure to stay hydrated, consume adequate electrolytes, get plenty of rest, and gradually reduce carbohydrate intake rather than making drastic changes overnight.
  • Is exercise necessary on the keto diet?
    While exercise is not required for weight loss on the keto diet, it can enhance results and improve overall health. Incorporating both cardiovascular exercise and strength training is recommended for optimal fitness.
  • Can I follow a vegetarian or vegan keto diet?
    Yes you can. For vegans, choosing plant-based proteins low in carbs is essential. It's best to steer clear of fruits, grains, juice, potatoes, rice, sugary foods, and corn. Instead, focus on incorporating healthy fats into your diet, such as olives, avocado, nuts, nut butter, chia seeds, pecans, coconut, mushrooms, peanut butter, non-GMO tofu, hummus, and a variety of other nutritious foods.
  • Is there a difference between the keto diet and other low-carb diets?
    While the keto diet is a type of low-carb diet, it is unique in that it emphasizes high fat intake and moderate protein intake to induce ketosis. Other low-carb diets may not necessarily aim to achieve ketosis.
  • Can I eat out at restaurants while on the keto diet?
    Yes, it is possible to eat out while following the keto diet. Look for options such as grilled meats, salads with high-fat dressings, and non-starchy vegetable sides. You can also ask for modifications to elemenate any no-keto ingredients or food .
  • Is it ok if I do The keto diet if I am pregnant or breastfeeding?
    The ketogenic diet is rich in nutrients and features healthy fats, which can benefit both mother and baby. However, if you are pregnant or breastfeeding, it's important to consult your doctor before beginning any dietary regimen.
  • How long does it take to get into ketosis?
    The time it takes for an individual to enter ketosis can vary based on several factors, including their level of carbohydrate restriction, metabolism, activity level, and overall health. On average, it may take anywhere from 2 to 7 days of strict carbohydrate restriction for most people to enter ketosis. For some individuals, especially those who are already following a low-carb diet or are physically active, they may enter ketosis more quickly, possibly within a couple of days. Conversely, it may take longer for others, especially if they have been consuming a high-carbohydrate diet prior to starting a ketogenic diet.
  • What about high cholesterol and heart attacks from all this fat?
    The current research suggests that the keto diet typically affects blood lipids in the following ways: It raises levels of HDL cholesterol, often referred to as "good" cholesterol. It increases LDL cholesterol levels, primarily by enlarging LDL particles, which may be beneficial as larger particles are considered less harmful than smaller ones. It lowers triglyceride levels. Additionally, keto eating can improve several other factors linked to heart disease risk, such as high blood pressure, type 2 diabetes, and abdominal obesity. Overall, there is ample high-quality evidence supporting the idea that the keto diet can enhance blood lipids and decrease the risk of heart disease for most individuals, especially if the majority of dietary fat comes from minimally processed sources of polyunsaturated, monounsaturated, and saturated fats. The only fats universally recommended to avoid are artificial trans fats, partially or fully hydrogenated oils, and refined oils high in omega-6 fatty acids. However, it's worth noting that some people, particularly certain subsets of the population, may experience adverse changes in blood lipid levels after adopting a high-fat, low-carb diet. Therefore, it's essential to monitor your health closely when making significant dietary changes.
  • What is intermittent fasting (IF)?
    Intermittent fasting is an eating pattern that cycles between periods of not eating. Intermittent fasting works by reducing the time window in which you consume food, which can lead to changes in hormone levels and cellular processes that promote fat burning and weight loss.
  • What are the different methods of intermittent fasting?
    There are several methods of intermittent fasting, including the 16/8 method, where you fast for 16 hours and eat during an 8-hour window, and the 5:2 method, where you eat normally for 5 days and restrict calories on 2 non-consecutive days.
  • Is intermittent fasting safe?
    Intermittent fasting can be safe for most people when done correctly, but it may not be suitable for everyone, especially those with certain medical conditions. It's important to consult with a healthcare professional before starting any fasting regimen.
  • What are the potential health benefits of intermittent fasting?
    Intermittent fasting has been associated with various health benefits, including weight loss, improved insulin sensitivity, reduce inflammation, and enhanced brain health.
  • Can intermittent fasting help with weight loss?
    Yes, intermittent fasting can be an effective tool for weight loss by reducing calorie intake and promoting fat burning. However, results from intermittent fasting can vary depending on individual factors such as diet, exercise, and metabolism, but many people start to see results within a few weeks of starting a fasting regimen.
  • Can I exercise while intermittent fasting?
    Yes, you can exercise while intermittent fasting, but it's important to listen to your body and adjust your workout intensity as needed.
  • What can I eat and drink during fasting periods?
    During fasting periods, it's best to stick to non-caloric beverages like water, tea, and black coffee. Some people also include small amounts of low-calorie foods like broth (chicken or meat).
  • Will intermittent fasting slow down my metabolism?
    There is no evidence to suggest that intermittent fasting slows down metabolism. In fact, some studies have shown that it may actually increase metabolic rate.
  • Can intermittent fasting help with insulin resistance and type 2 diabetes?
    Yes, intermittent fasting has been shown to improve insulin sensitivity and blood sugar control, which may be beneficial for people with insulin resistance or type 2 diabetes.
  • Can intermittent fasting affect hormone levels?
    Yes, intermittent fasting can affect hormone levels, including insulin, ghrelin, and growth hormone, which play key roles in metabolism and appetite regulation.
  • What are the potential side effects of intermittent fasting?
    Some potential side effects of intermittent fasting include hunger, fatigue, irritability, and difficulty concentrating. These symptoms are usually temporary and tend to improve as the body adjusts to fasting.
  • Is intermittent fasting suitable for everyone?
    Intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions. It's important to consult with a healthcare professional before starting a fasting regimen.
  • How should I break my fast?
    It's best to break your fast with a balanced meal that includes protein, healthy fats, and carbohydrates. Avoiding large, heavy meals and opting for smaller, nutrient-dense options can help prevent digestive discomfort.
  • Can intermittent fasting be combined with other diets, such as keto?
    Yes. Intermittent fasting can be combined with other diets like keto, but its important to ensure that you are still getting all the nutrients your body needs.
  • Can intermittent fasting improve cognitive function and focus?
    Some studies suggest that intermittent fasting may improve cognitive function and focus, possibly due to increased production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain health.
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