Our keto FAQ or frequently asked questions is a simple at a glance question and answer resource that helps to demystify the keto diet for beginners and those dieters with limited knowledge of the ketogenic diet and lifestyle.
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Carbs aren’t essential but protein and fats are. Your body like some carbs which is why it is perfectly happy when you reduce them.
So yes it’s correct that your body, and especially your mind, requires some carbs to function optimally, there are two things to consider:
Firstly that the necessary amount of carbs that your body needs to function well is actually very small.
Secondly that your body can produce the needed glucose via a internal process called gluconeogenesis (GNG). It is precisely for this reason why the human body can even handle a zero-carb style of diet. So it has no problem at all dealing with low carbs in the strict keto range.
Yes and no; since keto is defined as a type of a low-carb diet. However know that low-carb is a vaguely defined term that applies to any diet where carbs are limited and reduced.
Keto is one of the stricter types of low-carb diet so think of low carb as a broad all encompassing term. Low-carb can mean anything from 20-26 g net carbs per day (strict keto) to a higher 110-130 net carbs per day.
For example our FB group is called Low Carb Keto Recipes so think of low carb as the interest group and keto as the specific.
Consuming fats allows you to fulfil your daily caloric needs with it. So consuming fats will replace the carbs you’ll no longer be eating and will help you feel full and never hungry.
So if your goal is weight loss, you don’t need massive amounts of fat, as some of it should come from your own body stores. Remember you are encouraging your body burn fat for energy and not insulin.
If you’re not hungry all the time then you don’t need to meet your fat macro, however, it’s best if you aim to meet your protein macro consistently each day for the best results..
Across your food groups and recipes you should strive to eat sufficient protein each day in order to preserve your muscle mass. The exact amount of protein will of course depend on your activity and lean body mass, your goals and your personal choices.
Most keto experts and nutritionists suggest that you should target 0.68 to 1g of protein for every pound of lean body mass (LBM).
If you are not certain about LBM then know that your lean body mass is defined as your body weight minus the fat you’re carrying.
For example if you presently weigh 185 pounds and are at 30% body fat, then your LBM is 130 pounds (185 – 30%.)
Many casual keto dieters elect to do what is commonly referred to as “lazy keto” once they reach their ideal goal weight, i.e. eat keto foods without necessarily tracking them from day to day.
Or tracking their food consumption every once in a while to see where they’re standing in terms of macros and calories. In general I do not recommend this save for when you really know what you are doing and you’ve reached your goal weight.
The problem with lazy keto is that it encourages a quick fix attitude, no wonder all the magic pill, powder and potion sellers are so quick to target casual keto dieters. The best advice is to concentrate on whole, natural foods and stay away from anything that promises the best of both worlds.
It is human nature to take the easy option but in most cases you are better served by adopting a moderate-strict stance on keto and taking the time to be disciplined enough to track your macros each day.
You do need a basic picture of what is going on with your food intake. I say basic over detailed because many keto recipes come with incorrect or incomplete macros. Plus many macro apps will provide different results, so take precise macros with a pinch of salt.
That said the best way to make sure you’re staying under 20-25g net carbs per day is to have some kind of system for measuring and tracking everything that you’re eating each day.
The best technique to accomplish this is to purchase a food scale and use a macro tracking app where you log what you’re eating using a keto diet app such as MyFitnessPal.
As for managing your calories, in order to lose weight consistently, you need to create a caloric deficit, so you should figure out what your maintenance calories are, and then subtract 15% to 25% from that number, to get your caloric goal. It is a good idea not to use multiple diet apps since they rarely provide the same macros.
Yes in short you can but you need to be selective. Many high-carb drinks are of the drinks menu (such as some cocktails, sweet wines, and many beers, for example.), Concentrate on drinking pure liquor or dry wines, you can definitely enjoy a glass or two of these. Some cocktails are great also such as this amazing martini.
Lots of keto dieters comment that get drunk much faster than they are used to on keto, so bear that in mind, and go slower than usual. Not only that alcohol has lots of calories and so body needs to burn these calories prior to everything else. The good news though is that alcoholic beverages are more than possible on keto.
Yes you can eat nuts on keto and they are a great snack also if your body tolerates them well, some people do have allergies of course.
Certain nuts are high in carbs so be careful which nuts you snack on. The problem with nuts and dairy is that they are trigger foods for many people, and not everyone measures and tracks them correctly, which can lead to weight loss stalls. Low carb nuts such as pecans are great in many desserts also.
Additionally, some people don’t digest nuts so well, which can even cause health issues such as inflammation and water retention. Pecan, walnuts and brazil nuts are great choices for keto dieters.
Avoid cashew nuts and pistachio nuts as they have more carbs. Plus it goes without saying to avoid nuts with additives such as sugars. Raw nuts are the best choice.
If you are following keto you should strive to avoid or moderate high-carb foods, such as:
- Bread, pasta, noodles and rice
- Some grains and cereals
- Traditional desserts, pastries, sweets etc
- Any processed food with added sugar
- Certain high carb fruits
- Some juices
You might think this is no good at all but actually a lot of out of bounds foods now have yummy keto friendly alternatives. For example use cauliflower rice instead of regular rice. So it is not that restrictive at all once you look closely.
A big part of what you’re limiting is empty calories, and all the food that you’ll be eating will be extremely nutritious, healthy and filling. Even breads now have many keto friendly recipes so you are in good hands.
You can eat lots of different foods on keto, some people say the food choices are restrictive but that was in the early days. Presently there are so many delicious recipes for breakfast, lunch and dinner that keto dieters are truly spoiled for choice. The staple foods of the keto diet are, as follows:
- Unprocessed meat
- Some nuts
- Fish and other seafood
- Leafy greens such as kale and asparagus.
- Fats, such as butter, ghee, coconut oil, avocado oil, etc.
- Cheese and some dairy
- Specific fruits, such as avocados and berries.
The ketogenic diet has a number of health benefits and offers followers lots of varied recipes to try out in their kitchens. Keto is one of the best weight loss diets out there right now.
Following keto is simple, sustainable and highly motivating, while at the same time this diet allows you to stay at a caloric deficit without feeling constantly hungry. For those followers who love cooking there are many recipes. Not only that, popular dishes often have keto friendly variations.
Many people follow keto for other health reasons than just for weight loss, such as increased energy and less fatigue, improved blood sugar control, type 2 diabetes management, and lots of other conditions and needs.
Hopefully now you have easy access to some of the most commonly asked questions about successfully following the keto diet? Of course do seek out further answers in our free keto recipes and support group on Facebook. We will see you there soon. Please share this FAQ if you find it useful.
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Plus are you feeling really clever after reading through this keto faq? That’s totally awesome to hear also. In which case why not play the ketogenic diet quiz and see how much you really do know about keto. You might be surprised, who knows.