Keto diet was one of the most searched health topics on Google over recent years. We’ve collected the list of 20 most burning keto questions and asked our experts to answer them using recent scientific findings.
Here is the result:
1. What is a keto diet?
Ketogenic (or keto) diet is a high-fat, low-carb diet. Reducing the number of carbs consumed puts your body into ketosis, a metabolic state where you start to burn fat for fuel instead of carbs.
2. What can you eat on a keto diet?
The majority of foods eaten during keto diet are healthy fats. You can pick foods that are high in unsaturated fats, such as avocado, eggs, fatty fish, nuts, or saturated fatty foods like butter and cheese. Make sure to avoid eating trans fats that can be found in highly processed foods, meat, and deep-fried food.
30%-40% of the keto plate should be covered in foods that contain protein, such as beef, fish, seafood, pork, chicken, or tofu. Depending on the type of keto diet you choose, you might be able to consume a limited amount of carbohydrates, such as green leafy vegetables or other low-carb vegetables that help to consume necessary fiber.
For more information, check out our article “The Ultimate Keto Grocery List for Beginners.”
3. What you shouldn’t eat on a keto diet?
In general, the keto diet discourages eating carbohydrates. Forget processed grains and their products (i.e., pasta, oatmeal, bread), foods high in sugar, milk, beans, rice, or high-carb or starchy vegetables. Since most of these foods contain fiber, vitamins, and minerals, you might want to consider using supplements to cover every nutritional requirement.
4. How to start a keto diet?
Avoid making sudden changes at the very beginning. At first, start with cutting one group of carbohydrates from your diet, such as sugary drinks or pastries, and start adding more fatty foods to your daily routine. Little by little, you will reach the right balance on your plate. If you go too fast, your body cannot adapt to the new conditions, and you risk “catching” the keto flu.
5. How much weight can you lose in a week on keto?
The results highly depend on your previous lifestyle and eating habits. In general, if you want to lose weight sustainably, you should aim for 1-2 pounds (0.5-1 kilograms) weight loss per week.
6. Why is the keto diet bad for you?
Keto diet is quite restrictive, and it might not be for everyone. Limiting the carbohydrates consumed can lead to nutrient deficiencies, digestive problems, and low blood pressure. You will need to balance your plate and continuously monitor how your body reacts to this type of food.
While the keto diet is excellent for rapid weight loss, it’s not recommended for pregnant or breastfeeding women and people with some pre-existing health conditions.
7. What is speed keto?
Speed keto is a combination of a keto diet and intermittent fasting routine. It’s supposed to put you into ketosis faster and provide rapid health benefits and quick weight loss. While it’s tempting to follow this diet, it’s benefits are not based on extensive research. Try it only if you already have previous experience with keto and do not notice unwanted side-effects.
8. What is keto cycling?
Keto diet restricts eating carbohydrates, but it also limits eating highly-nutritious foods such as vegetables, whole grains, and fruit. Keto cycling eliminates this problem by including a high-carb “cheat” day into the routine once or twice a week. It helps a person benefit from the diet but also consume the necessary micronutrients and fiber.
9. When to fast on keto?
Intermittent fasting is an eating pattern that helps our digestive system rest for a prolonged period of time. It’s not a diet; it’s an eating schedule. You can try to add intermittent fasting as an additional measure to improve your weight loss results only if you already have an established keto routine in place.
10. Can you eat carbs on keto?
Keto diet is an extremely low-carb diet that focuses mostly on healthy fats and protein. However, it can include 5-10% of carbohydrates (20 to 50 grams of low-carb non-starchy vegetables per day) that would help to cover the required dose of minerals, vitamins, and dietary fiber. Another option would be to try keto cycling and eat a higher amount of carbs 1-2 days a week. It’s essential to carefully pick the carbs you eat because fruits, whole grains, and starchy vegetables can stop the ketosis.
11. How do keto and ketosis work?
Radically reducing carbohydrates in your diet ensures that your body starts looking for alternative sources of energy. After a while, fat becomes the top contender, and you jump into a metabolic state called ketosis. Fat is broken down in your liver to ketone bodies that are used as the primary energy source.
12. When to eat on keto?
Keto diet regulates the types of foods you consume, but it doesn’t put a real limit on the timeframe when the food has to be eaten. In general, it’s recommended to eat 3-5 meals per day and avoid eating 2-3 hours before going to bed. Experiment with different schedules and find what works best for you.
13. Who is the keto diet for?
Keto diet emerged as a tool to manage the symptoms of epilepsy. As a low-carb diet, it might help people fighting diabetes or trying to prevent heart disease. In recent years, it has become popular as a tool to rapidly lose weight, increase cognitive capability, and improve the mood.
14. Is keto safe for everyone?
As an extremely low-carb diet, keto is not recommended for pregnant or breastfeeding women. Some research suggests that following a low-carb diet might impact the menstruation cycle of younger women. Trying out the ketogenic diet for a short period of time (30-60 days) has not shown any adverse consequences in recent studies, but there is no conclusive research about long-term effects. In general, kids and teens, heart patients, people with diabetes, and seniors should consult with their primary care provider before trying out any new dietary regime.
15. What is keto flu?
Keto flu is a side effect of a keto diet. It’s a reaction to the lower amount of carbohydrates consumed during the day. It might manifest as fatigue, headache, irritability, nausea, or even digestive issues. Typically, it will happen between 1-3 weeks of starting a keto diet, and it’s symptoms decrease as your body adapts to the new routine.
16. How often should you take a break from keto?
Follow the keto diet for around 30-60 days before taking a break and adding more carbohydrates to your regime. Another option is to try keto cycling and introduce more carbs into your diet for 1-2 days a week. It is believed that this might help reduce the keto flu symptoms and get all the benefits of keto without its side effects.
17. Does the keto diet work?
Research suggests that the keto diet is extremely beneficial for weight loss compared to other similar diets. Its benefits are highly visible during the first 1-3 months of the new routine.
18. How do keto supplements work?
People that try the keto diet might enjoy two types of supplements. It can be supplements that are high in BHB salts or high in fiber. The first one helps the body reach the state of ketosis faster, while the second one covers the need to improve digestion.
19. What is keto coffee?
If you would like to enjoy keto-friendly coffee, you will need to substitute the milk or cream with high-fat butter or coconut oil. It’s called bulletproof coffee, and it’s pretty good once you get used to it. Pro tip: blend it in a blender before drinking.
20. Which of my favorite foods are keto-friendly?
Thousands of people ask Google which of their favorite foods they can eat on the keto diet. Let’s take a look at the most popular requests.
- Are meatballs or meatloaf keto? The most popular recipes include breadcrumbs, which are not keto. However, you can substitute them with ground pork rinds, almond flour, grated parmesan cheese, and other options.
- Are fruits keto? Fruits are not keto-friendly, except for avocados, olives, lemons, and low-carb berries such as raspberries or blackberries.
- Are vegetables keto? Keto allows a small amount of low-carb non-starchy vegetables and leafy greens.
- Are crackers keto? Crackers are typically not considered keto, but they can be substituted with almond flour or other high-fat alternatives.
- Are pancakes keto? Substitute wheat flour with almond or coconut flour, and you are good to go.
- Is ice cream keto? Regular ice cream is quite high in carbohydrates, but you can always substitute it with keto ice cream or prepare alternatives at home.
- Is coffee keto? Black unsweetened coffee if definitely keto-friendly. If you usually drink a splash of milk with your morning cup, substitute it with heavy cream, butter, or coconut oil.
- Is alcohol keto? All pure forms of alcohol, such as whiskey, rum, vodka, or gin, do not contain carbs and are keto-friendly. Mix them with low-carb mixers such as mineral water, tonic, or sparkling water for more flavor.
You should not get your answers from Google
The Keto diet is quite complicated. While it can provide you with numerous benefits, it’s smart to consult with experts while trying out a low-carb lifestyle.
KetoCycle has created a virtual assistant that knows everything about the ins and outs of keto.