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!

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.

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.

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.

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

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.

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.

Yes. When your body switches to burning fat for energy. your body becomes a fat burning machine making you lose body weight from fat.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 .

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.

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.

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.