Here are answers to some of the most common questions about the ketogenic diet.
Yes. However, it is important to significantly reduce your carb intake initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.
There is a risk of losing some muscle on any diet. However,
the high protein intake and high ketone levels may help minimize muscle loss,
especially if you lift weights.
Yes, but it may not work as well as on a moderate-carb diet.
For more details about low-carb or keto diets and exercise performance, read
No. However, a few higher-calorie days may be beneficial
every now and then.
Protein should be moderate, as a very high intake can spike
insulin levels and lower ketones. Around 35% of total calorie intake is
probably the upper limit.
You may not be in full ketosis or be utilizing fats and
ketones efficiently. To counter this, lower your carb intake and re-visit the
points above. A supplement like MCT oil or ketones may also help.
Don’t be alarmed. This is simply due to the excretion of
by-products created during ketosis.
This is a common side effect. Try drinking naturally
flavored water or chewing sugar-free gum.
People often confuse ketosis with ketoacidosis. The former
is natural, while the latter only occurs in uncontrolled diabetes.
diet is perfectly normal and healthy.
This common side effect usually passes after 3–4 weeks. If
it persists, try eating more high-fiber veggies. Magnesium supplements can also
help with constipation.
Someone following a keto diet should try to have a maximum
of 50 net carbs every day. Try to aim for 20 grams of carbs or less for optimal
Calories still count on the keto diet. However most dieters
report reduced appetite and are able to “feel full” while eating less. Feeing
full while eating less? Yup, you read that right.
While bananas are not an “unhealthy” food, their high
carbohydrate count (28 net carbs for a small banana!) make them suboptimal for
those on a keto diet. If you’re trying out keto and love bananas, consider
eating only a small portion of a banana and slicing it very thinly, or
substitute bananas for banana-flavored extracts instead.
Yes you can! Many people who are “keto-adapted” (have
consistently maintained deep ketosis) report being able to stay in ketosis
despite having a rare high-carb treat like beer, sushi or cake. But proceed
with caution – “cheating” on a regular basis or designating a weekly cheat day
is highly discouraged on keto. Due to the high fat concentration of keto foods
you can easily regain the weight (or gain more weight) if you’re not actually
in ketosis and cheating regularly. Like
all diets – the better you adhere to the diet the better (and faster!) your
Nope! That’s a common misconception. But don’t just take our
word for it. According to the NIH, “the popular belief that high-fat diets
cause obesity and several other diseases such as coronary heart disease,
diabetes, and cancer has not been observed in recent epidemiological studies.”
here is no literature or long-term evidence that implies
keto is not a safe lifestyle or diet. What we do know is that a diet high in
sugar is linked to much of the most common and serious health ailments,
including: cancers, stroke, diabetes, Alzheimers etc.
any new diet or exercise regimen.