Frequently Asked Questions

What Is The Keto Diet?

The keto diet is a high fat, moderate protein and low carb way of eating. It eliminates gluten, grains, sugar and processed foods. By reducing the consumption of carbs, the body can shift its metabolic rate into a state known as ketosis. 

Ketosis refers to the process of the body burning fat, instead of glucose (sugar), as its primary source of energy. Therefore, fat becomes the body’s main source of fuel. Many people on the keto diet either count net carbs or macronutrients. 

What Is Macro-Counting?

Macro-counting looks at the amount of grams of each macronutrient (fat, protein and carbohydrates) consumed each day. The keto diet focuses on consuming 60-75% of daily calories from fat, 15-30% from protein and 5-10% from carbohydrates. 

Determining how many macros needed to reach a state of ketosis, changes from person to person. This is why many people test ketones by using keto strips. There are also other signs to look out for to see whether you are or are not in ketosis, including weight loss, more sustained energy, bad breath and appetite suppression. 

What Are Net Carbs?

Net carbs refers to the amount of carbohydrates in foods that the body can process and use for energy. To shift the body into a state of ketosis, most people aim to keep their net carbs at or below 20g a day. However, some people can reach ketosis when they consume as many as 50g of net carbs a day. To calculate net carbs, you take the sugar alcohol away from the total number of carbs in a food. You take away the sugar alcohol because it cannot be digested in the digestive system and has no significant impact on blood sugar or the body’s metabolic rate. The formula for counting net carbs is:

Total Carbs – Sugar Alcohol (polyols) = Net Carbs

Please note that consuming an excessive amount of sugar alcohols have shown to cause laxative effects.

What Foods Should I Eat Or Avoid On The Ketogenic Diet?

Foods To Avoid:

  • Starches & Grains breads, pasta, rice, couscous, barley and quinoa.

  • Legumes chickpeas, red kidney beans, black beans, fava beans and lentils.

  • Vegetables potatoes, peas, parsnips, beetroot and sweetcorn.

  • Fruitsapples, bananas, grapes, pears, mango, pineapple and oranges. 

  • Sugarsbrown sugar, white sugar, coconut sugar, maple syrup, honey, agave nectar, golden syrup, corn syrup, sucrose, dextrose, molasses and even maltitol (as it has shown to increase blood sugar levels).

  • Dairyavoid all fat-free or low-fat yogurts and cheeses. 

  • Proteinpre-packaged meats such as pepperoni, salami, sausages and hotdogs that have hidden sugars, gluten and grains. 

  • Fatsmargarine and hydrogenated oils.

  • Beverages – fizzy drinks, beer, liquor, wine and sugar tea or coffee. 

Foods To Include:

  • Vegetables – asparagus, avocados, broccoli, brussels sprouts, cabbage, mushrooms, cauliflower, kale and spinach. Tomatoes and peppers are fine to consume in small quantities. 

  • Fruits –  raspberries, blackberries, blueberries, strawberries, lemon and coconut. 

  • Dairy – butter, ghee, lard, cream, cream cheese, sour cream, crème fraîche and full fat cheeses.

  • Protein – beef, lamb, chicken, pork, turkey, fish and eggs. 

  • Fats – coconut oil, MCT oil (medium-chain triglyceride oil), nuts and seeds. 

  • Sweeteners – monkfruit, erythritol, allulose, stevia and xylitol. 

  • Beverages – water, bone broth, unsweetened nut or seed milk, and small quantities of unsweetened tea and coffee. 

What Are The Benefits of Eating A Keto Diet?

There are many benefits of embracing a keto lifestyle and going on a low carb diet. However, please note that I am not a medical professional and strongly advise you to consult a dietician or medical professional before changing your diet. Some of the benefits of the ketogenic diet include: 

  • Fast Weight Loss

  • Regulating insulin levels

  • Improving cognitive functions

  • Increasing exercise performance

  • Decreasing blood pressure

  • Improving HDL cholesterol

  • Reducing (and often eliminating) heartburn and reflux

  • Helping people reduce symptoms who suffer from ADHD, PCOS, epilepsy and seizures. 

What Are The Best Ways To Succeed On The Keto Diet?

  • Organise – Go into your cupboard, refrigerator and freezer, and remove all high-carb foods that will cause temptation. 

  • Re-stock – Stock up on all the food (especially snacks) that you know you can eat. 

  • Read – Carefully read all the nutritional labels and ingredients on food packages for any hidden sugars, gluten or grains. 

  • Mark Your Calendar – Avoid all high-carbohydrate foods for at least two weeks. 

  • Meal plan – this is key to keeping you on track to succeed.
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