Do you have questions or doubts regarding Keto diet plans? This FAQ guide will help you with the answers that you are looking for.
How should I track my Carb intake?
There are several apps available. You can download one of them and record your meal intakes which will help you track your carb count.
Is keto diet another type of Fad diet?
No, keto diet is not another fad diet. This isn’t a short term diet and is very different from other low-carb diets. This is for people who are looking for changing their lifestyle and following it for a long time.
What should I do if I feel weak or tired when I am on a keto diet?
You feel weak and tired not because of low carbs, but it is mainly because of not eating much of fats. You should never sip your fat intake because that is the main source of your energy. You can take supplements like MCT oil and exogenous ketones to boost energy.
Keto is high in fat, so can that cause high cholesterol?
No, but the effect is the opposite. When you cut out the Carbs and high-fat intake, your cholesterol levels are improved.
Can you have artificial sweeteners?
No, you should avoid artificial sweeteners because they disturb your ketogenic process.
When we are on keto diet, the weight we lose is water weight. Is this true?
The weight you lost in the first week is the water weight because carbs help your body retain water and once you cut them, a lot of water is lost. After the first week, it’s the fat loss that takes place at a slower and steady pace. So you don’t lose water weight after the first week.
Is Keto diet same as Atkins diet?
Keto diet is similar to the induction phase of the Atkins diet, but keto diet focuses on eating healthy and not only on lowering carb intake.
Are cheat meals allowed on keto diet?
When you are on a keto diet, you should avoid cheat meals because they will kick you out of ketosis. It will leave you with carb cravings and can lead to weight gain after having a cheat meal. If you mistakenly had a cheat meal, don’t be too hard on yourself. Just forget it and start following keto again.
Can I follow keto diet for a long term?
Of course, you can follow that for a long term. If you feel good after following keto diet, you can stick to it.
Is keto diet also useful for gaining weight?
Yes, you can also follow a keto diet to gain weight or maintain it. If you follow keto to gain weight, you should ensure you take in enough food. This can be hard because the normal tendency of keto diet is to cut down your appetite so make sure you count your calories.
Take in liquid calories and have food like butter to consume the proper amount of calories. If your focus is on gaining muscle, you should take in more proteins than the normal diet.
In case you are unable to keep weight with this diet, it’s advisable to switch to moderate-carb diet, Paleo diet to get better results.
Will I lose muscle?
No matter what kind of diet you follow, there is always a risk of losing muscles. But high protein intake and high ketone along with lifting weights intake can minimize it.
Can I build muscles by following a Ketogenic diet?
Yes, you can.
Will I ever be able to have carbs again?
Yes you can but initially it is important to reduce your carb intake. After 2-3 months you can have carbs on occasions, but immediately switch to your Keto diet.
What is the normal protein intake?
You should take a moderate amount of protein as a very high level can suddenly increase your blood sugar levels and lowers the ketones. So 35% of total calorie intake should be taken of proteins.
Why do I always feel tired, fatigue and weak?
This is because you are not in full Ketosis or your body does not efficiently utilize ketones and fats. So you need to lower your carb intake. Supplements like MCT or ketones can help in this matter.
Why does my urine smell fruity?
This is not an alarming sign. So relax! It is only because of the by-products that are excreted during ketosis.
Why does my breath smell bad?
This is just a common side effect. Have a chewing gum to get rid of it or drink some natural flavoured water.
Is ketosis extremely dangerous?
No, stop worrying and being scared. This is natural and is perfectly normal.
What to do if I have diarrhea or digestion problem?
This is one of a common side effect which goes away in 3-4 weeks. If you still have it then you should eat veggies that have high-fiber content. Magnesium supplements can also help with constipation.
How do you know when your body is in ketosis?
Decreased appetite and increased energy levels, increased thirst and urination, your breath smells which is apparent to others than to yourself or dry mouth which gives a metallic taste are the signs which indicate your body is in ketosis.
Does Keto diet affect kidneys?
No. People are worried about this because the diet is high on protein. But this diet is high on fat not on protein and if you have a normal kidney it can handle excessive protein. So don’t worry about this!
Is Keto diet safe in pregnancy?
It is found to be safe from experience of people and doctors who have treated pregnancy patients with this diet. But you should follow with caution and usually go for a moderate low-carb diet.
Do I need to refeed or carb load?
No you don’t need to but low-calorie days every now and then should be good.
Why am I not in Ketosis?
This can be either because of too many carbs or having too much protein.
Which is the perfect time to measure the Ketone levels?
Early morning before eating is the best time for comparing the results daily. In the morning you get the lowest numbers and in the evening you get the highest numbers so if you are looking for higher numbers then measure in the evening.