Nutrition is super freaking complicated and everyone has an opinion. But, here are a few keto questions answered to help you make an informed decision.
Not everything should be hard to find, so that's why we wanted to put all the questions we get into one easy to find area.
So, here are the most common questions we've received on what keto is, how to start keto and so much more.
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The keto diet is a diet where you eat high fat, low carb and moderate protein amounts.
A standard ratio for keto is 75% fats, 20% protein and 5% carbs.
That's not a lot of carbs, is it? But, that's what keto is in a nutshell.
Check out this post to learn more: Starting a Keto Diet
Here's a great list of items you can have on the keto diet: Keto Diet Shopping List (with PDF Printable List)
Here's a post where I wrote about what you can and can't have on keto:
Low carb basically means anything under 100 grams of carbs (or it could be under 150 grams… the number varies based on who you ask).
But, it can also mean someone that actually eats in the range of what's considered keto.
The keto diet is where you eat a limited number of carbs on a daily basis. You're eating roughly 5% of your daily caloric intake from carbs. OR trying to keep under 20 grams net carbs.
***Not everyone adheres to the 20 grams rule. Some people eat upwards of 50 grams of carbs. It really depends on your carb tolerance level and if you do or don't have thyroid/hormone issues.
To be on the safe side:
That's about as far as I would go. Also, just be aware that while these are low carb fruits… they still contain carbs and sugars that are fast metabolizing.
Meaning your body will be able to readily use them as glucose.
- butter lettuce
- baby bok choy
- big bok choy
- red cabbage
- green cabbage
- brussels sprouts
- mustard greens
- turnip greens
- collard greens
- green gean
- lettuce (Green Leaf, Romaine)
- green/red/yellow/orange bell peppers
- poblano peppers
- spaghetti squash
When someone mentions “macros” it's in reference to macronutrients. This term refers to fat, protein, and carbs particularly.
They are the larger molecules our body uses for energy and every day functions, as opposed to micronutrients which are vitamins and minerals.
Macros are what people focus on when forming their caloric daily intake.
The breakdown for Keto varies, but widely looks like this:
75% fat 20% Protein 5% Carbs
But, this is something that should be looked at individually. I don't believe that there's a one-size fits all approach to the keto diet and that each persons needs are specific to them.
Trouble figuring it out? Shoot me an email.
You should aim for no less than 1/2 your bodyweight in water.
Example: If you weight 160 pounds then you'd drink 80 ounces of water.
This is for the same reason as the salt intake listed below. You aren't retaining water anymore so if you're not drinking enough you can get dehydrated and that's seriously dangerous.
This is really dependent on your bodies needs in particular.
I prefer this one: Perfect Keto Calculator
Any of these links will give you macros and in there it will tell you how much fat to eat.
Here's a few ways I add extra fat when it's feeling a bit hard:
- Add MCT Oil to my coffee
- Add MCT Oil to smoothies
- Make your own salad dressings for a lunch salad
- Add coconut oil or avocado oil to veggies before cooking
- Use butter to cook foods
- Top foods with butter or a savory herbal oil
- Fat bombs (though I don't recommend this because you're wanting your body to burn your own fat rather than putting too much in for your body to burn instead)
There are many ways.
Again, this is really dependent on your bodies needs in particular.
It also depends on if you're sedentary, you workout, or if you do really intense workouts.
Typically, you'd eat .8 grams of fat per kilogram of body weight. You'll need to divide your weight by 2.2 to get your weight in kilograms.
Example: 160 man / 2.2 = 72.7 * .8 = 58.16 grams of protein
That might not seem like a lot, but your body requires a lot less protein than we were lead to believe. Any excess protein is stored as glucose. So, be mindful of that.
I prefer this one: Perfect Keto Calculator
If you're not sure how to plan out meals while eating keto I suggest checking out this post here: Keto Meal Plan
I've only seen this happen a few times and it generally happens with people who have some sort of thyroid issue.
Now, I'm not diagnosing this as a reason, but it seems to be a common thread between a few people I've talked to, and I've also spoken to a few thyroid specialists that have told me that a keto diet can slow down a thyroid which would cause issues with losing weight.
If you have concerns of a thyroid issue please talk to your doctor before starting the keto diet. I've been told that an AIP or Paleo style diet is more beneficial for thyroid problems.
Note: I'm actually in school studying this at IIN and am going to be taking advanced hormone studies as well.
If you find yourself in weight loss plateau I would suggest having a day of eating carbs.
This doesn't mean you keep your fat intake the same. You want to decrease your fats and increase your carbs.
>>>Post coming soon on how to effectively do this.
Honestly, yes you should.
The keto diet is a diuretic diet. Which means that since you're not eating as many or as much carbs as you were before your body is also not retaining fluid any more.
Did you know that you retain 2-3g of water for ever gram of carb you eat?
So, if you're going from 75-200g of carbs a day all the way down to 20g of carbs… that's a lost less water that you're retaining.
Meaning you're not sweating out and peeing out all the salt you're eating. Which is why it's a good idea to add salt to your food or even your water.
I'm not a medical doctor and I can't give specific information, but if you feel like you have an issue that I can potentially research I can guide you to the research.
The Ketogenic Diet has been used to help people with many issues, but I cannot give specific help.
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As always, I must tell you to refer to your doctor for these types of questions because I don't know how they'll affect you personally…
But, you don't NEED to eat these things on a keto diet.
There are a lot of people that eat AIP and low carb because they generally feel better eating that way.
It's more important to focus on whole, nutrient dense foods rather than focusing on what people think or say we should eat.
If you have pots and pans to cook food with then you can be successful with keto.
All other appliances aren't absolutely necessary.
Do they make things easier? Sure, but I know a few ladies that basically only have sheet pans, pots and skillets. That's it. No blenders, no Instant Pot, no crockpot, no Air Fryer…. nothing like that.