Questions about Keto answered

 The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that has gained popularity over the years due to its potential health benefits, including weight loss, improved blood sugar control, and increased energy levels.

Here I hope to answer some of the most frequently asked questions about being on the keto diet.  I was surprised when I googled keto and found that there were so many questions listed.  I thought, since this diet had been around for quite some time, most people would know about it by now.  What I discovered is that most people have heard about keto, but do not really know much about it.  Hence this blog post. 

So let's dive in, shall we:

• What are the basic rules of the keto diet?

The basic rules of the keto diet are simple: eat high-fat, moderate-protein, and very low-carb foods. Specifically, you should aim to get about 70-80% of your daily calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. This means you should avoid starchy and sugary foods, such as bread, pasta, rice, potatoes, and sweets, and instead focus on foods like meat, fish, eggs, dairy, nuts, seeds, oils, and non-starchy vegetables. While this is easy to say, it is not easy to do and many people struggle with these rules.  There is a way to start keto that helps to eliminate the struggle and that is doing something called "dirty keto".  It will get you on your way with keto without being quite so stringent and making you feel deprived.  

• What is "Dirty Keto"?

Dirty keto is a type of ketogenic diet that focuses on eating high-fat, low-carb foods without paying much attention to the quality of the food. In other words, it's a "dirty" or less strict version of the traditional ketogenic diet.

While the traditional ketogenic diet emphasizes healthy fats, such as avocados, nuts, and olive oil, and encourages eating plenty of vegetables and whole foods, dirty keto is all about getting your body into ketosis (a state where your body burns fat for fuel instead of carbs) while eating some of what you want, as long as it's low in carbs.

This means that dirty keto followers might eat fast food, processed foods, and snacks like bacon and cheese, as long as they fit within their daily carb limit. However, it's worth noting that while dirty keto may help you lose weight quickly, it's not necessarily a healthy or sustainable way to eat in the long term, and may not provide all the necessary nutrients your body needs to function optimally.

As I said, it isn't a good diet to stay on long term, but it will help you get started without the feeling of loss that you may get on keto. You will eventually need to go onto a stricter keto diet, but this gets you started and gives you time to learn the ins and outs of the regular keto diet, all while losing weight.

• What happens the first 30 days of keto?

The first 30 days of the keto diet can be challenging, as your body adjusts to the new way of eating. During this time, you may experience symptoms like fatigue, headaches, irritability, and brain fog, known as the "keto flu." These symptoms are a normal part of the process, and usually subside within a few days to a week. As your body enters into a state of ketosis, you may also experience weight loss, reduced appetite, and increased energy levels.  I would like to point out here that not everyone on keto will experience "keto flu", so you may not either.  It is just good to know what it is, should you get to feeling bad in the first few days.

• What is the hardest day of keto?

The hardest day of the keto diet is often the first day, as you adjust to the new way of eating and begin to experience symptoms of the keto flu. However, with time, your body will adapt to the new diet and the symptoms will subside. Since you will be eating in a different way, there is a natural discomfort that you experience much like when you start anything else new in your life.  You just need to keep moving forward, even if you mess up in the first few days.  Staying keto is the goal initially, not losing weight at first.

• What should I do the first week of keto?

During the first week of keto, it is important to focus on getting enough fat and protein to help you transition into ketosis. You should also drink plenty of water and electrolytes to help prevent dehydration and minimize symptoms of the keto flu. Meal planning and preparation can also be helpful to ensure that you have keto-friendly foods on hand at all times.

I can not stress enough the importance of drinking enough water to prevent dehydration.  I personally think the flu symptoms are caused by dehydration mostly.  Also, meal planning will become your best friend.  I usually choose a day a week to get all my meals sorted out. That seems to work best.  A lot of others will do meal planning on the day they get groceries.  It's just what works for your situation and your life.

• Does keto reduce belly fat? 
  

Research has shown that the keto diet can be effective for reducing belly fat, especially in individuals who are overweight or obese. This is because the diet helps to reduce insulin levels and increase the body's ability to burn fat for energy.

Burning fat instead of carbohydrates expends much more energy in your body and that alone can cause slight weight loss.  But the fact that your body is actively looking for fat to burn, helps you lose fat in those areas we all have that nothing before has ever helped us lose.

• What can you not do on keto?

This is a no brainer question.  On the keto diet, you should avoid foods that are high in carbohydrates, including starchy and sugary foods like bread, pasta, rice, potatoes, and sweets. You should also avoid processed foods, as they often contain added sugars and other hidden carbs. Alcohol should be consumed in moderation or avoided altogether, as it can interfere with the body's ability to enter into ketosis.

Since your goal is to get your body into ketosis and stay there, any time you fall off the wagon, you will stop the process.  That means you have to start all over again, and I know I don't enjoy that much.  I think you will agree that staying as close to the diet will make your goal reachable and the time spent more enjoyable.

• What food is not allowed in keto?

Foods that are not allowed on the keto diet include:

1. 
   Grains and cereals, such as wheat, oats, and rice
2. Starchy vegetables, such as potatoes and corn
3. Sugary foods and drinks, such as candy, soda, and fruit juice
4. Legumes, such as beans, lentils, and chickpeas
5. High-carb fruits, such as bananas, grapes, and mangoes
   
   

• What are the top 10 keto foods?

I think the real question is what can I eat since the above is off limits:

1. Meat, such as beef, chicken, pork, and lamb
2. Fish and seafood, such as salmon, tuna, shrimp, and crab
3. Eggs
4. Low-carb vegetables, such as spinach, kale, broccoli, and cauliflower
5. Nuts and seeds, such as almonds, walnuts, chia seeds
6. Avocado
7. Cheese
8. Coconut oil and other healthy oils, such as olive oil and avocado oil
9. Plain Greek yogurt
10. Berries, such as raspberries and blackberries (in moderation)

What you need to be eating is more protein.  Protein prevents your body from cannibalizing your muscles, tendons, and bones to provide energy.  Also, when you eat proteins, you tend to stay full longer and have less appetite or urge to binge.

• What happens on day 3 of keto?

On day 3 of the keto diet, you may start to experience symptoms of the keto flu, such as fatigue, headaches, and brain fog. This is because your body is transitioning from using glucose for energy to using ketones, which can take a few days to fully adapt to. But, once again, you may not have any issue with this.  It is very individual.

• What week do you lose the most weight on keto?

The amount of weight you can lose on the keto diet varies depending on your starting weight, age, sex, and other factors. Generally, you can expect to lose the most weight during the first week or two of the diet, as your body adjusts to the new way of eating and enters into ketosis. However, weight loss may continue at a slower rate over time. I found that I lost weight pretty fast at first, but then plateaued and lost 1-3 pounds per week.  I never really stopped losing weight, it just slowed down.

• What happens in the first month of keto?

During the first month of the keto diet, your body is adapting to the new way of eating and entering into ketosis. You may experience symptoms of the keto flu, such as fatigue, headaches, and irritability, but these typically subside within a few days to a week. As your body starts to burn fat for energy, you will also experience weight loss, increased energy levels, and improved mental clarity.

• Do you do cheat days on keto?

Many people choose to have occasional cheat days on the keto diet, where they consume higher amounts of carbohydrates or indulge in non-keto foods. However, this can interfere with the body's ability to stay in ketosis and can slow down weight loss progress. It is generally recommended to avoid cheat days or limit them to special occasions.

When you are first starting out on your weight loss program, it is probably best to adhere strictly to the diet (although starting "dirty" can help you get started).  Cheat days usually turn into cheat weeks, then cheat months.  It really depends on how dedicated you are to your goal of losing weight and feeling better.

If you are highly motivated due to excessive weight, chronic illness, low-self esteem, and depression then you will probably stay on the diet once you start to see that you are getting results--whether weight loss or just feeling better.

• How many days should I stay in keto?
  

Now, this is a great question and it is one that shows the lack of understanding about going onto keto.  Keto is a way of life for most people.  Once you get used to the rules of the diet and learn how to prepare for it, most will stay on this diet indefinitely
to prevent regaining the weight lost.

There is no one-size-fits-all answer to how many days you should stay in ketosis, as it depends on your individual goals and health status. Some people choose to follow the keto diet for a few weeks or months to jumpstart weight loss, while others may choose to follow it long-term for health reasons. It is important to work with a healthcare professional to determine the best approach for your individual needs.

• How much weight can you lose in the first month of ketosis?

The amount of weight you can lose in the first month of ketosis varies depending on your starting weight, age, sex, and other factors. Some people may lose a significant amount of weight during the first month, while others may lose only a few pounds. On average, you can expect to lose 1-2 pounds per week on the keto diet.

But don't expect to lose weight at the same rate forever.

• How long after starting keto do you see results?
  
  
  

The timing of results on the keto diet varies from person to person, but most people start to see some changes within the first few weeks of starting the diet. This may include weight loss, increased energy levels, and improved mental clarity. It may take several months to achieve the full benefits of the diet, however, and it is important to approach the diet with a long-term perspective.

I hope this post has answered most of your questions and helps you begin and/or stay on your keto diet.  Overall, I have been on and off this diet for years and I can tell you that being on this diet makes you feel so much better, you will want to stay on it.

You can find a million keto recipes on Pinterest and there are so many blogs available that talk about being on this diet.  There is no reason you cannot start and stay on the keto diet if you desire to do so.  I encourage you to give it a try if losing weight has always been an issue for you.  What do you have to lose, except weight?

What Benefits do You get from the Keto Diet besides Weight Loss?

I have been doing Keto now for going on four years.  When I started, I knew very little about it except it would help me lose weight.  My jump into keto was very much trial and error.  I persevered and lost 60 pounds in a very short amount of time. That is not an unusual result of starting the Keto diet.  However, I fall off the keto wagon often and have had periods in the last four years that I did not follow the rules of keto and I have maintained my weight loss through it all.

This made me delve farther into keto to learn more about how it works and what benefits you get from being on such a diet.  I did quite a bit of research (I am a science nerd) and read many scientific research papers.  I tried out numerous so-called Keto recipes that tasted like sawdust and I worked out how to convert some of my favorite recipes into keto without losing the taste I expected.

All of this is just to tell you that following Keto is really not a hard thing to do and it works as long as you grasp the basic premise of this diet.  To make it as simple as I can, you cut carbohydrates down as low as you can and increase your protein and fat intake.  The type of fat makes a big difference, though.  Be sure you are eating unprocessed, non-trans fats.

The reason this diet works, basically, is that the body is starved of the glucose it usually uses to provide energy needed.  That sounds bad, but the beauty of the human body is that it easily adapts to challenges; when the glucose dries up, your body automatically chooses fat molecules as a source of energy.  So as long as you restrict carbohydrates that break down to glucose molecules and eat enough fats in your diet, your body will continue on doing it's thing without any problems.

I don't do all the math of figuring out macros on my keto diet, I just stick to maintaining carbohydrate intake to 25 grams a day and eat plenty of healthy fat content such as nuts, cheese, healthy oils, and vegetables with fat content. 

The word you will hear being thrown around on the internet is Ketosis, but all that means is that your body has begun to produce ketones from breaking down fat molecules; and this provides the alternative source of energy for the body, especially the brain. If I do this, following the Keto diet is relatively easy and works for weight loss.   

But what other benefits am I getting from being on my Keto diet?

1. I feel fuller after eating a smaller portion of food due to the fat content.
2. My blood sugar is more regulated, which can help prevent gaining weight.
3. Inflammation in the body is reduced which promotes an overall sense of well being.  (Inflammation is associated with obesity and a range of other health problems, so this is really good. Chronic inflammation has been linked with insulin resistance.)
4. I experienced an improvement in my metal clarity and how my brain works.
5. My A1c has become lower than ever and since diabetes runs in my family I have to be aware of this number.
6. My heart is healthier due to the increase in good cholesterol and the decrease of triglycerides because of the type of fats being ingested.
7. My blood pressure remains low.
8. My worry about the return of my cancer is minimized because all cancer cells depend on glucose to survive and by restricting the amount of free glucose in my body I am starving any cancer cells that may still be in my body.
9. My gut health is improved for the same reason, most gut pathogens and infections require glucose for energy and if that is restricted, they die.
10. Because I am eating foods rich in antioxidants, my body is protected from oxidative stress which causes damage to cells and tissues.

I don't expect you to take my word, but I don't believe that everyone is a science nerd like myself.  I would be happy to supply the list of scientific papers that I have based this post on, to anyone who wants to read them.  Just comment that you want this list and I will send it to you.

As a conclusion, the keto diet has been found to have therapeutic effects of some neurological conditions such as epilepsy, Alzheimer's disease, Parkinson's disease  and even Multiple Sclerosis. Studies are ongoing in the use of the keto diet to help with these terrible diseases.

And finally, I would be amiss if I did not state that beginning any diet has some risks and you should never start a diet without first consulting your physician to make sure that you are doing no harm to your body.  

Just how much do you know about the Keto diet?

 Since this blog is all about Keto and Keto diets, I think it is a good place to start by finding out just how much we actually do know and understand about this diet.  Below is a quiz that you can take to check to see how well you understand the process of being on a Keto diet.  Check it out and let me know how you do.

Here are 25 true or false questions about starting a ketogenic diet:

1. A ketogenic diet is a high-carb, low-fat diet.
2.  The goal of a ketogenic diet is to put your body into a state of ketosis.
3.  A ketogenic diet can help with weight loss.
4.  A ketogenic diet is only recommended for people with diabetes.
5.  You should avoid all fruit on a ketogenic diet.
6.  It is important to increase your protein intake on a ketogenic diet.
7.  You can eat as much fat as you want on a ketogenic diet.
8.  It is important to limit your intake of nuts and seeds on a ketogenic diet.
9. A ketogenic diet can improve cognitive function.
10.  A ketogenic diet can increase the risk of heart disease.
11.  A ketogenic diet is not safe for people with kidney disease.
12. You should avoid all dairy on a ketogenic diet.
13. A ketogenic diet can help control seizures in people with epilepsy.
14. A ketogenic diet can improve physical performance.
15.  A ketogenic diet can be beneficial for people with certain cancers.
16.  A ketogenic diet should be followed for a short period of time.
17.  You should avoid all breads and grains on a ketogenic diet.
18. You should avoid all legumes on a ketogenic diet.
19.  A ketogenic diet can be helpful for people with mental health conditions.
20.  A ketogenic diet can be beneficial for people with autoimmune diseases.
21.  A ketogenic diet can be beneficial for people with fatty liver disease.
22. A ketogenic diet can be beneficial for people with polycystic ovary syndrome.
23.  A ketogenic diet can be beneficial for people with skin conditions.
24. A ketogenic diet can be beneficial for people with neurological diseases.
25. A ketogenic diet can be beneficial for people with sleep disorders.

Please note: it is important to consult with a healthcare professional before starting a ketogenic diet, especially for certain medical conditions.

The answers are:

1. False
2. True
   
3. True
4. False
5. False
6. True
7. False
8. False
9. True
10. False
11. False
    
12. False
13. True
14. True
15. True
16. False
17. True
18. True
19. True
20. True
21. True
22. True
23. True
24. True
25. True
    

The Keto Diet: Pros, Cons, and What to Expect

 The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity in recent years as a weight loss and health improvement tool. The idea behind the diet is to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This process can lead to rapid weight loss and improved health markers, but it also comes with some challenges. In this blog post, we'll take a closer look at what it's like to be on the keto diet, what you can expect, and what some of the pros and cons are.

• Pros of the Keto Diet

1. Rapid Weight Loss: One of the biggest draws of the keto diet is the rapid weight loss that many people experience. This happens because when you cut carbs and increase your fat intake, your body is forced to burn fat for energy, leading to the release of stored fat.
2. Improved Energy Levels: Many people who switch to the keto diet report improved energy levels. This is because your body is burning fat for energy instead of glucose, which can provide a more stable source of energy.
3. Better Blood Sugar Control: The keto diet can be particularly beneficial for people with type 2 diabetes. By reducing the amount of carbohydrates in your diet, you can improve blood sugar control and potentially reduce the need for medication.
4. Improved Mental Clarity: Some people who follow the keto diet report improved mental clarity and focus. This may be due to the increased fat and reduced carbohydrate intake, which can provide your brain with a more stable source of energy.

• Cons of the Keto Diet

1. Initial Side Effects: When you first start the keto diet, you may experience some unpleasant side effects. These can include headaches, fatigue, dizziness, and nausea. This is often referred to as the "keto flu" and should subside within a week or two.
2. Restrictive Nature: The keto diet can be restrictive, as you need to cut out many foods that are high in carbohydrates. This can make it challenging to stick to the diet and can limit the variety of foods that you can eat.
3. Nutrient Deficiencies: By cutting out entire food groups, you may be missing out on important nutrients. It's important to make sure that you're getting enough vitamins, minerals, and fiber from other sources.
4. Social Challenges: The keto diet can be challenging when eating out or socializing with friends and family. Many restaurants and social events revolve around foods that are high in carbohydrates, which can make sticking to the diet difficult.

• What People Find Hardest to Stick To

One of the biggest challenges of the keto diet is cutting out carbohydrates. Many people struggle with giving up their favorite foods like bread, pasta, and candy. It can also be challenging to find keto-friendly options when eating out or socializing with friends and family.

• What People Miss the Most

Many people miss the variety and convenience of carb-heavy foods. It can be challenging to find keto-friendly options when eating out or on the go, and it can be difficult to stick to the diet when faced with tempting carb-rich foods. Additionally, some people miss the taste and texture of their favorite carb-heavy foods.

• Final Thoughts

The keto diet can be a highly effective tool for weight loss and improved health, but it also comes with its challenges. It's important to be prepared for the initial side effects and to make sure that you're getting enough essential nutrients. If you're considering trying the keto diet, it's important to talk to your doctor or a registered dietitian to make sure it's safe for you and to get personalized advice. The keto diet may not be for everyone, and it's important to find a diet that works for you and your lifestyle.

If you do decide to try the keto diet, be prepared for a period of adaptation as your body adjusts to the new way of eating. It can be helpful to plan your meals in advance and to have keto-friendly snacks on hand to help you stay on track. It's also important to listen to your body and make adjustments as needed. If you're struggling with the restrictive nature of the diet, consider adding in more moderate carb days or incorporating a wider variety of healthy fats into your diet.

In conclusion, the keto diet has its pros and cons and can be a highly effective tool for weight loss and improved health, but it's important to approach it with caution and to get professional guidance if needed. It's also important to find a diet that works for you and your lifestyle, and to listen to your body and make adjustments as needed.

As someone who has been on Keto for years and years, I will tell you this.  I find it hardest to do without bread.  That said, I have found ways around this that I am satisfied with such as making chaffles (made with egg, cheese, almond flour) and I found a recipe for a bread that I cook in my bread machine that tastes like homemade bread.  If you aren't much into cooking you can always find a keto approved bread in the supermarket, but be prepared to pay a lot for it.  Also, be sure to read the label carefully as some of the so-called keto breads are low in carbs, but have little or no fiber to offset those carbs.

Below is my favorite Chaffle recipe that you need to try out.  I make this almost every day and find these little waffles perfect for sandwiches.  If you check on Pinterest, you will find more chaffle recipes and many, many keto friendly meal recipes to make your life easier.