Question 1

How long will it take me to get into ketosis?

Accepted Answer

Anywhere from three days to two weeks. It takes time for your body to adjust and enter the state of ketosis. The speed of the process will depend on your body type, activity levels and what you're eating.

Question 2

How will I know when I'm in ketosis?

Accepted Answer

Your appetite will decrease, you may notice a fruity taste in your mouth and you will feel more energised. You can also test your ketones using a ketone blood tester. Urine tests (pee sticks) are unreliable.

Question 3

What can I eat?

Accepted Answer

The general rule I like to follow is 'If it fits your macros', (abbreviated to IIFYM.) Providing you are getting enough nutrients for the day as well as hitting all of your macro goals, you can choose to fit any food of your choice into your macro allowance.

Question 4

Can I drink alcohol on keto?

Accepted Answer

You can, but be aware that while the body is burning alcohol, it isn't burning fat. Alcohol is best consumed in moderation and always within your macros.

Question 5

I'm Vegetarian - can I eat keto?

Accepted Answer

You definitely can, though it is admittedly a little more restrictive. Remember that keto isn't about eating heaps of animal protein, you can get your protein in from eggs and dairy too. Your healthy fats don't have to come from animals - you can consume olive oil or coconut oil.

Question 6

Aren't carbohydrates necessary for my survival?

Accepted Answer

Your body can survive (and thrive) without consuming any dietary carbs. However, both proteins and fats are essential macronutrients meaning you must eat them to survive. The keto diet is low in carbs, but it certainly doesn't mean zero carbs unless you want it to.

Question 7

I'm Type-2 Diabetic. Is keto safe for me?

Accepted Answer

Keto is an effective tool for those suffering from type-2 diabetes. Significantly reducing your carb intake can enhance your body's ability to metabolise insulin and therefore become better at keeping blood glucose levels stable. In many cases, this means eventually being able to stop taking medication and beginning to manage diabetes through food, (though of course this should never be undertaken without first consulting a doctor.)

Question 8

Won't the high fat intake cause cholesterol?

Accepted Answer

Research actually suggests the opposite is true. By reducing carb intake and increasing fat intake (as opposed to the other way round), your cholesterol and blood lipid profiles can improve.

Question 9

Can I eat keto while breastfeeding?

Accepted Answer

In short - yes. Studies have shown that in breastfeeding mothers, the actual volume of milk and the protein in milk remain unaffected. However, the amount of fat in the milk increases, resulting in the baby consuming more energy because fat is high in energy! Before choosing to begin a keto lifestyle while breastfeeding, be sure to consult your doctor.

Question 10

I'm pregnant. Can I eat keto?

Accepted Answer

It is safe for women to eat low carbs during pregnancy as long as they are still taking in adequate nutrition. A fetus requires both glucose and ketones to grow so balance is key. What is important is ensuring normal blood sugar levels and high enough calorie intake. Before choosing to eat keto through pregnancy, be sure to consult your doctor.

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