Ketogenic Diet FAQWith all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions. Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? Where Can I Find Low Carb Recipes? I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore. KetoDiet Buddy is the most precise keto calculator designed to help you determine your ideal food intake (macronutrients) for the ketogenic diet as well as other. How Should I Track My Carb Intake? Do I Need To Count Calories? Can I Eat Too Much Fat? How Much Weight Will I Lose? How Can I Tell if I Am In Ketosis? How Does Ketosis Work? What About Heart Attacks From All This Fat? What Are Macros and Should I Count Them? What Foods Can I Eat? Do You Have a Sample Menu I Can Look At? I Just Started and Feel Like Crap. What Should I Do? Constipation, What To Do? Can I Drink Alcohol On This Diet? I Stopped Losing Weight. Statement you made above: “The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to.A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years. What Can I Do? I Work Out, Should I Be Worried? What Supplements Should I Take? Common Terms and What They Mean. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. If you're trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. TheKetogenicDiet.org is a resource for beginner and seasoned ketogenic dieters containing keto tips and tricks, diet plans, menus, recipes, and other ketogenic. Introduction To The Ketogenic Diet For Burning Fat With Ketone For Fuel. LATEST WEIGHT LOSS STORIES. Some doctors are now prescribing this diabetes drug for weight loss. With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that. It takes time for your body to adjust and go into a state known as ketosis. Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 2. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low carb recipes with artificial sweeteners or by getting rid of the fruit. This website even has tons of recipes you can check out and get ideas from, ranging from breakfast to dinner and even dessert. Check out the Keto Recipes section to get inspired in the kitchen! How Should I Track My Carb Intake? The most common ways to track your carbs is through My. Fitness. Pal and their mobile app. You cannot track net carbs on the app, although you CAN track your total carb intake and your total fiber intake. To get your net carbs, simply subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on My. Fitness. Pal. Others choose to use Fat. Secret. This is an app I am unfamiliar with, although I do know that you can track your net carbs. The choice is totally up to you and up to your own free will to decide. Do I Need To Count Calories? At the end of the day, calories matter. Calories in/calories out is such a simple equation that it will never stand true to any one person. Metabolic disorders, endocrine disorders, and food sensitivities will also play a part in all of this. Well, to eat properly. Never go too far into a deficit, and never snack on foods that are considered “bad”. With a ketogenic diet you rarely have to worry about calories because the fats and proteins will fill you up and keep you full for a long period of time. But, if you exercise, you sometimes have to be vigilant. With exercise comes a greater calorie deficit, and you must eat to make up for it. I’ve written an article on calories and why they should still be considered. Can I Eat Too Much Fat? In short, yes, you can eat too much fat. In the above question, I talked about calories and how they’re still important for us. In the end, we still need to be at a caloric deficit for us to lose weight. Eating too much fat will push you over that calorie deficit, and turn it into a calorie surplus. While most people will find it hard to actually overeat on a low carb high fat diet, it is still possible. You can use the keto calculator to calculate your macros and see how much fats, proteins, and carbs you should be eating a day. Keep in mind when you fill this out, you can edit the values of your protein and carbs (and should, depending on your activity levels). If you have any questions on this, please let me know in the comments. How Much Weight Will I Lose? The amount of weight you lose is totally dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causers is also a good thing. Artificial sweeteners, dairy, wheat products and by products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it). Water weight loss is common when you first start a low carb diet. Ketosis has a diuretic effect to it that can cause many pounds of weight loss in only a few days. While I hate being the bearer of bad news, this isn’t fat. But on a side (and more positive) note, that shows that your body is starting to adjust itself into a fat burning machine! There’s a huge list of keto- friendly recipes for you to choose from, go check them out! How Can I Tell if I Am In Ketosis? The most common way is to use Ketostix. They can be picked up at your local pharmacy usually. Keep in mind, though, that they’re incredibly inaccurate. Normally, they will give you an idea as to if you’re in ketosis or not. Any pink or purple on the stick shows that ketones are being produced in your body. Darker colors usually mean that you’re dehydrated and the ketone levels are more concentrated in your urine. Ketostix measure the amount of acetone in your urine, which are mostly unused ketones. The ketone that is used by your body and brain for energy is called Beta- hydroxybutyrate (BHB), and is not measured by Ketostix. For a more reliable and accurate way to measure your ketone levels, you must use a blood ketone meter. These will show you the proper amount of ketones in your blood, and aren’t as easily changed through hydration (or lack thereof). If you have a blood ketone meter, this is what the readings mean: Light Ketosis: 0. L – 0. 8 mmol/LMedium Ketosis: 0. L – 1. 4 mmol/LDeep Ketosis (best for weight loss): 1. L – 3. 0 mmol/LIf you want to learn more, consider reading our in- depth article on measuring ketosis > How Does Ketosis Work? In a nutshell, ketosis is a state that our body enters when we don’t eat carbohydrates. It’s a way for our body to use fats (body fats included) as the primary energy we need. It’s not only healthy for us, it’s actually more efficient for our brains to use. How do we get that energy from the fats? Well that “ketosis” state we are in allows our liver to break fats down into molecules called ketones. Those ketones provide the energy we need. How does that all fall into weight loss? Through calorie deficit, we aren’t actually eating enough energy for our body to live, so we have to dig into our own fat stores to get the energy we need. I’ve written a much more in depth article about Ketones, Ketosis and How It All Works that you can check out if you’re interested in the science behind it all. What About Heart Attacks From All This Fat? The main three fat groups we eat are saturated fats, polyunsaturated fats, and monounsaturated fats. The general consensus used to be that saturated fats were terrible for us and there was a clear link between saturated fats and heart disease. In recent years, though, saturated fats have shown to not only NOT cause heart attacks, but improve cholesterol levels. You can eat them without worry. Polyunsaturated fats are a bit more tricky. There are 2 sides of the story here. Processed polyunsaturated fats (like margarine spreads and vegetable oils) are terrible for us, and usually include trans fats. They DO have a causation effect with heart disease and should be avoided. However, there are naturally occurring polyunsaturated fats in foods like fish, which are great for us and will improve cholesterol. It’s your job to seek out the healthy fats and eliminate the unhealthy fats. Last but not least, there’s monounsaturated fats. These are pretty known to be “healthy” and are generally accepted as so. Olive oil is a pirmary example of something that is more proportionately a monounsaturated fat – being healthy for us and lowering our cholesterol. I’ve written a more in depth look at Cholesterol and Fats on Keto that you can read at your own leisure. What Are Macros and Should I Count Them? Macros is a condensed term for the word macronutrients. The “big 3” macronutrients are fats, proteins, and carbohydrates. As mentioned before, calories still matter – and it’s best you track all of them at the beginning. This not only gets you in a good habit, but also allows you to see how you are doing. You’d be surprised at how much we lie to ourselves, and how many unknown carbs can creep into our diet. Tracking your macros also helps you if you come to a stall in your weight loss. You can pinpoint and nitpick at things in your diet that could well be causing this. When you track your macros, make sure you think in terms of GRAMS. Don’t think in terms of percentages. I see tons of new people thinking “well I did 5% carbs, 2. Grams give a much more accurate description of what you’re eating, so use those! Keep in mind that if you’re off on your macros by a bit, it’s not a huge deal. You have wiggle room to go up or down by 1. If some days you go over, and some days you’re under, don’t freak out. As long as you’re keeping your calories in check and they’re not too far in a deficit, you’re fine!
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