Keto 101 and the most Frequently Asked Questions
The Keto diet explained. For Keto beginners and as a refresher.
What is the Keto Diet?
Keto comes from the word ‘Ketosis’ which means your body is in a metabolic state where rather than carbohydrates or glucose it burns fat for fuel. That fuel that the liver produces consists of ‘Ketones’.
Huh? In simple terms: Rather than burning sugar to give you energy, you burn fat.
Ok and then? If your body doesn’t get any sugar from what you eat, it turns to fat. On Keto you eat more fat yet not enough to fuel your body so it taps into the fat you hold on to - looking at you belly and thighs - to burn it and give you the energy you need.
For a more in depth explanation check out the book “The Obesity Code” by Dr. Fung or the Website Diet Doctor.
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What are the benefits of the Keto diet? Why Keto?
That answer might be different for everyone. A few reasons could include:
Weight loss - especially in the first days of switching to a Keto diet you will loose a lot of water weight
Less hunger and cravings
Less swings in feeling low versus high energy. On Keto and Low Carb you tend to feel more balanced with regards to energy levels
More focus and better ability to concentrate
Improved sleep and shortened time to fall asleep
Regulated and stable digestion
Some of these can be augmented or achieved faster by also adding Intermittent Fasting. More on that below. Also, please keep in mind that not everyone reacts the same on Keto or Low Carb. The list shows benefits you could have.
What should you eat on the Keto diet? Is there a Keto food list?
First, if you want to go straight to Keto you’re committing to change the amount of carbohydrates your are eating to under 20 grams per day (see next question for low carb).
As a reference, a regular burger bun has about 27gr of carbohydrates. So just with that you’d already be 7gr over your daily limit.
You’ll want to stick to foods that are very low in carbohydrates like meats, cheeses, vegetables that grow above ground and only berries (no other fruit, sorry!). For ideas on Keto friendly foods check out the Keto On A Budget blog post that includes a 1 week meal plan and matching shopping list. Or the Keto Emergency Shopping list which was written when people were stocking up for Covid, which lists many shelf stable options.
You can also shop for Keto friendly foods through the Keto Anywhere Amazon Shop where it’s all neatly sorted by breakfast, lunch, baking, bread, sweets, savory snacks and more! Anything you need to get started!
What should I avoid on Keto?
Anything with a lot of carbs. Like regular bread, potatoes, pasta, anything with flour or starches, rice, fruits, sweets. Anything you know has regular sugar in it. Processed foods, vegetables that grow in the ground like carrots…
What about Macros and Keto?
By lowering your carbohydrate intake you’re going to have to increase another ‘macro’.
Huh? What we eat on a daily basis can be split into macros: Carbs, Protein and Fat. Every food has a certain % of each. You usually eat a diet of about 50% carbs, 30% Protein and 20% fat.
With Keto you’ll switch to ~ 5% carbs, 25% protein and 70% fat.
Yes! That’s a big increase in fat. To up your fat you’re going to want to stay away from all those low fat products you might have been used to buying. You want the fat now!
You might not be able to put milk in your coffee anymore but you sure can put cream in it.
How do I calculate my Macros on Keto?
You can either download an app like Carb Manager and input your details. These apps are great for tracking what you eat too or you can complete a Macro calculator like the one from Perfect Keto that will tell you where your Macros should be in terms of grams including calories.
With Perfect Keto you won’t ‘just’ get your Macros but currently (May 2021) they will also send you a free Keto recipe book. If you like their products you can also save 15% on them with code KETOANYWHERE.
Do I need to meet my Macros?
Ideally, yes but there’s a but with fats!
In your 5% carbs, 25% protein and 70% fat ranges you should consider that:
Carbs are a limit. You do not want to go above 5% to ensure you can be in a state of Ketosis. This will usually be between 20g - 25g net carbs
Protein is a goal. Do your best to be between 20-25% protein. Depending on activity levels it might be on the lower or higher end of this range. Very active people or people wanting to build muscle will need more protein to ensure they can meet those goals as well.
Fat is a lever. Healthy fats will ensure satiety and help your body switch to burning fat for fuel. If you’re full, there’s no need to ‘force’ more fats.
If you’re still wondering about Protein because you’ve heard it can cause gluconeogenesis which will push you out of Ketosis, I found this summary of Carb Manager very helpful:
“ Gluconeogenesis (GNG) is when your liver and kidneys make glucose from non-carb foods such as protein. Since the goal of the ketogenic diet is to deplete most glucose stores your body has, people assume that too much protein will prevent your body from running on ketones. But the truth is, our body needs some glucose to survive. This does not mean you need to eat carbohydrates to maintain your health. Gluconeogenesis allows your body to make just enough glucose that your body needs.
On keto, GNG is essential for:
Providing energy to tissues that cannot use ketones
Replenishing muscle glycogen in athletes
Mitigating hypoglycemia (low blood sugar)
Bottom line: Your body needs some glucose to survive, but it shouldn’t come from a high carbohydrate diet. Instead, increasing protein intake on keto will give your body just enough glucose to fuel your body while still benefiting from running off ketones (fats) for everything else. “ source link
Do I need to take Keto pills?
The simple answer is: No. You do not need to buy Keto pills to be successful on the Keto diet. You do need to watch your electrolytes and for some people it can be good to take magnesium but you do not need any magical Keto pills. The best you can do is to get your bloodwork done prior to starting Keto and then again a few months in. Compare your results and if you have deficiencies work with your doctor on the best way to manage these in a healthy way.
Is Keto really safe?
That answer will depend on every person. If you have preexisting conditions it might not me. Or it could be. There have been studies with cancer patience that showed how the cancer growth rate reduced with transitioning to a low carb diet. For many diabetic Keto is very helpful.
If you’re pretty average - in the best way possible health-wise - Keto will most likely bring benefits as described above. For some people though it can have a negative effect on cholesterol levels.
Your best bet is to consult your doctor and as described above in the ‘pill section’ get regular blood work done and keep an eye on how YOUR body reacts.
For me, my bloodwork was great pre Keto and stayed great with Keto. No significant changes in any of the values,
What is the difference between Keto and Low Carb?
If you commit to Keto you’ll try to stay below 20gr of carbohydrates per day. With Low Carb you try to stay under 50gr though. Depending on your body you might be just as successful with that threshold.
What is Dirty Keto or Lazy Keto?
Some people believe the ‘real’ keto or ‘strict keto’ is when you stay away from all and any sugars in all foods. Meaning no e.g. sweeteners like Maltitol. It also means no starches whatsoever and tracking your carbohydrate intake to have proof that you’re staying under 20 grams of carbs and that you are in ketosis.
‘Dirty Ketoers’ might follow a style of IIFYM (If It Fits Your Macros), meaning that if they can e.g. fit a bite of pancake into their daily carb count they still do Keto. They don’t watch sweeteners as much and won’t mind some starches, flours or processed ingredients.
‘Lazy Keto’ refers to the fact that you’re not tracking your food intake in an app or some other way. It means you’re estimating your macros and can’t be sure to truly be in Ketosis except if you’re using machines or strips to measure it.
What is (Intermittent) Fasting?
Fasting in itself means that you’re not eating or consuming calories for a prologued period of time.
Think of the word Breakfast. Broken apart it reads ‘Break’ ‘fast’. You’re fasting every night and ‘breaking’ that ‘fast’ when you eat for the first time in the new day.
Intermittent Fasting means you’re not eating for about 16 hours of the day and have all your meals in the remaining 8 hours.
If you finish dinner by 7pm, skip breakfast and eat again around noon you’ve fasted 17 hours. Congrats! You’re doing intermittent fasting!
Intermittent fasting helps your body make full use of the fuel it produces. Again, read ‘The Obesity Code’ by Dr. Fung for the full science behind it.
What is OMAD?
OMAD stands for ‘One Meal a Day’. And that is what it means. You get all your nutrients and energy and fuel from ONE meal a day. It hightens the benefits of
Intermittent Fasting but beware: It can lead to overeating at that one meal!
Can you do Keto forever? How long should I do Keto?
Yes! Keto is a lifestyle change. You can try it for just a few weeks to fit into your swimsuit for a vacation or your dress / suit when you get married but if you want some of the long term benefits described higher up, prepare yourself to be in it for the long run. Imagine someone saying they are allergic to fish. Well, you’re now allergic to carbs. The longer you follow this way of eating the more your body will adjust. To a point where - if you ‘cheat’ and eat a full carb meal like burger with fries and sauce and bread - you most likely will be sick for a few days after, as your body is not used to digesting these many carbs anymore.
A bite here or there won’t affect you but big portions will. I’m 3.5 years in and I see myself eating this way for the rest of my life. It’s the diet that works best for my metabolism. Give yourself grace though. There will be times where you might struggle mentally to keep going. You can always come back to it.
If you need help a just an extra friendly nudge, check out the Coaching offered through Keto Anywhere.
Ok, I think I’m ready to start!
Great! If you go straight to Keto, make sure to drink lots and lots of water especially in the beginning.
If you feel terrible after a few days you might be experiencing the ‘Keto flu’. Stay hydrated. Make sure you get enough salt and push through it!
Actually, I have more questions!
Check out the Blog for shopping lists for Costco, Walmart, Aldi, Whole Foods and more. You can also read the posts on Keto Fast Food Takeout like Keto at McDonalds or Wendys.
OR
Check out the personal informal coaching offered through KETO ANYWHERE.
Additional topics coaching can cover include:
Defining your own macros
Net versus Total Carbs and reading nutrition labels
Ideas for Keto snacks
More details on Keto versus non Keto foods
Keto Recipes including how to cook / bake with sweeteners and how to pick the right one for you
How to try to break stalls through e.g. egg fast
Exercising on Keto and Low Carb
How to set goals and stay motivated
How and where to grocery shop for what (for US-based people mostly)
Tips and tricks to eating Keto at restaurants.
This list is not exhaustive though.
Disclaimer
While Keto and Low Carb seems to be safe for many, the full long term effects have not been fully studied. When in doubt, always consult your doctor. Especially if you’re considering this as a diabetic, having challenges with cholesterol or blood pressure or chronic illnesses, are currently taking any medication as well as if you’re pregnant or breastfeeding.
The information above is based on personal experience and research only. Any actions or decisions made are at your own risk.