When you’re planning to start or are already in the first few days of following keto, you’d appreciate a list of keto diet frequently asked questions and practical answers. 

How do I get started with a ketogenic diet?

Before you start the diet, make sure that you understand basic concepts like how it works, its benefits, the recommended macronutrient ratio, what foods to eat and avoid, common side effects to expect, and how to use the diet to your advantage. 
Most importantly, schedule an appointment with your doctor before starting a ketogenic diet. Because you may have a condition that makes the diet unsuitable for you. 

Can the ketogenic diet cause diarrhea?

Diarrhea is actually one of the common reactions of eating a ketogenic diet. That is because your body isn’t yet used to more dietary fat. Think about it this way: Whenever you change your eating habits, your digestive system reacts to those habits. Some fats are also less tolerated by your digestive system, such as omega-6 from vegetable and seed oils.

Can I drink alcohol on keto?

Enjoying alcoholic drinks on a keto diet is possible, but tricky. The reason is that many of these beverages contain a high amount of sugar and carbohydrates. Also, drinking alcohol might compel you to crave non-keto-friendly desserts.
The key is to know what beverages you can actually drink.

What are the health benefits of ketogenic diets?

Nowadays, many people use ketogenic diets for overcoming obesity and achieving weight loss. You may not know this, but the keto diet was already used in the 1920s to reduce seizures in patients with epilepsy.
More and more studies also show other health benefits of keto, such as clearer skin, improved hormonal health, and protection for the brain.

Won`t I go in “starvation mode” during ketosis?

No. You enter a starvation mode when you reduce your calories, making you feel constantly hungry and tired.
Ketosis, when approached the right way, does not cause starvation. You reduce your carbohydrates, keep your protein intake moderate, and eat more fat. You eat according to your appetite and not stress too much about your calorie intake.

How do I replenish electrolytes on keto?

There are different ways to make sure that you get enough electrolytes such as sodium, potassium, magnesium, calcium, and magnesium.
Increase your water intake. Add salt to your diet. Eat keto-friendly foods that contain these electrolytes such as meat and above-ground vegetables. Take electrolyte supplements (while making sure that they contain no sugar).

Is ketosis bad?

No. Ketosis is beneficial for your body. It’s a normal metabolic process that your body undergoes when your glucose levels decrease. The goal of ketosis is to produce an alternative fuel source called ketones.

What could take me out of ketosis?

A lot of things can put you out of ketosis if you’re not careful. The most common factor is eating too much carbs or going beyond the 20-50g carb limit daily. Another is eating more protein than your body needs. Protein can be turned into glucose through a process called gluconeogenesis.
Stress is also something that can put you off ketosis. Being stressed for a very long time (chronic stress) raises your blood sugar and insulin levels.

What foods are high on ketones?

First, you should know that ketones are not present in foods. Rather, they are produced as fat breaks down in your body. There are foods that promote ketosis and these are often low in carbs and high in fat. Examples are coconut oil, butter, fatty fish, avocados, and vegetables that grow above the ground.

What is keto flu?

The keto flu is a collection of symptoms that people experience when they transition into ketosis. Such symptoms include low energy levels, brain fog, dizziness, irritability, headache, vomiting, sugar cravings, muscle cramps, and diarrhea/constipation.
Keto flu happens as a result of the body’s reaction to the reduction of carbohydrates. Eventually, the body gets used to burning fat for fuel and keto flu symptoms will pass.

Do I have to exercise to lose weight on the ketogenic diet?

While working out is not the only way to lose weight, it can surely boost your results on a keto diet. In fact, working out helps deplete your glycogen stores and increases fat burning. When glycogen stores fall to low levels, your body starts to enter a state of ketosis.

What happens to your body when you are in ketosis

When you are in ketosis, your body burns its own stored fat. The result of fat breakdown is an increase in ketone levels. Instead of glucose, ketones become your main source of energy.
At first, you experience keto flu symptoms as your body tries to adapt to its new fuel source. But over time, you feel the positive effects of ketosis which include mental clarity, increased energy, balanced blood glucose, and continuous fat loss.

Got specific questions that are not in the list above?

Feel free to comment and we’ll do our best to add them to the list.

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