Ketogenic Diet,  Reading

KETO Diet Questions (FAQ), Be an Expert in an hour!

Hello KetoFamily!

Keto diet questions and FAQ

I am sure that you have heard about this amazing diet from family or friends and you have ALOT of Keto Diet Questions. Please see our Frequently Asked Questions to better assist you in your weight loss journey.

1. What is the Ketogenic Diet?

[The Ketogenic Diet is a high fat and low carb diet where the body turns fat into ketones for use as energy. This increases fat burning, reduces hunger and more. The Macro breakdown to lose weight efficiently and effectively is to consumer 75% fat, 20% Protein and 5% Net Carb.

Want to learn more? Read more about the Ketogenic Diet Here!

2. I am overwhelmed, How and Where do I start???

[Hi!, first and foremost, welcome to KetoFamily! It is okay to be overwhelmed as there is a great deal of information around the Ketogenic Diet on the net. Luckily, KETO Dieters such as the wife and I have who have practiced this diet and have lost a combined weight of 80+ pounds while our Direct Keto Group has lost 250+ pounds for a year and a half now have created this website to assist you in your journey. Yes! You can get tons of materials  and products all over the web but if you want to save time, energy and have something concrete to refer back to; just check out our KETO Shop Page for Beginners Books, Recipes, Test Strips, Fryer’s, Scales, Ketone Pills etc]

3. What is Ketosis and KetoFlu? Should I be nervous?

[Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet.

The keto flu is a collection of symptoms associated with the body adapting to a ketogenic diet. Nausea, constipation, headaches, fatigue and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet.

Disclaimer: you DO NOT get the actual Viral  Infection Flu. If you are extremely ill, you should consult a doctor.

KETO Ketosis Timeline

4. How do I use the Ketones Test Strips?

[The short story is that once you have flushed your body out of sugars and have been practicing Strict Keto for about a week your body should begin to go into Ketosis and begin releasing Ketones. The more Ketones that you release the darker you will show on the test strip. This is good! Stay in Ketosis to see faster weight loss.

Credit to healthline.com for their detailed article on Ketones Test Strips Here!

4. Where can I get Keto Recipes?

[You can get Keto Recipes from many free resources that include blogs, Keto Group pages, YouTube, word of mouth etc however if you would like books that you can keep and have readily available then I would recommend to purchase a recipe book or books. Feel free to check out our KETO Cookbooks Shop page for our personal favorites that will not break the bank.]

5. What Carb tracker should I use?

[There are a few carb trackers out there such as Carb Manager, Atkins App, MyFitnessPal with many pros and cons to each one and our group started with MyFitnessPal since it was the most well known and widely used when the Keto Diet was breaking ground. Please complete your research and make your pick. Friendly reminder that you do not necessarily have to pay for an app to lose weight! You can find these on the App Store.

Credit to blog.bulletproof.com “Best Macro Counters” for reviewing the top 5 trackers.

6. Should I join a Keto Group?

[We highly recommend to join a group of some form via it be a Facebook Keto Group, a friends and family weight loss group or share your journey on Instagram groups #Keto. We personally joined a friends and family weight loss group and created a Hangouts group chat to share daily progress, Keto Recipes or even words of motivation. Shout out to our mentor Dave for the idea! It worked wonders for us and being part of many weight loss groups will just add to the experience! You can find our page on Google, Instagram, Facebook, PInterest etc as YourKetoExpert!

Click here to join our FB group titled Weight Loss Haven – Starter’s Guide to make new friends!

7. What fruits can I have under the Ketogenic Diet?

[Under The Keto Diet you are restricted to what fruits you can have as many fruits will have natural sugar and will be loaded with carbs. Please refer to the screenshot for guidance.

KETO Friendly Fruits

8. I would love to go grocery shopping for Keto Friendly food. What can I get?

[The great news is that you can incorporate the Keto Diet easily into your daily diet as all it takes is just awareness and hunger to learn more.

KETO Grocery List. Detailed!

Also Credit to Craft-Mart.com for another printable grocery list here!

9. What is a sample of a meal plan?

[Credit to healthline.com SAMPLE Meal Plan: a sample of a meal plan looks like:

Monday

  • Breakfast: Bacon, eggs and tomatoes.
  • Lunch: Chicken salad with olive oil and feta cheese.
  • Dinner: Salmon with asparagus cooked in butter.

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet.
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
  • Dinner: Meatballs, cheddar cheese and vegetables.

Wednesday

  • Breakfast: A ketogenic milkshake (try thisshake).
  • Lunch: Shrimp salad with olive oil and avocado.
  • Dinner: Pork chops with Parmesan cheese, broccoli and salad.

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
  • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
  • Dinner: Bun-less burger with bacon, egg and cheese.

Saturday

  • Breakfast: Ham and cheese omelet with vegetables.
  • Lunch: Ham and cheese slices with nuts.
  • Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

  • Breakfast: Fried eggs with bacon and mushrooms.
  • Lunch: Burger with salsa, cheese and guacamole.
  • Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

Looking for more meal plans? Credit to DietDoctor.com for this two week meal plan. Two Week KETO Meal Plan, Click here!

10. What is the difference between Strict Keto, Lazy Keto, Dirty Keto and Speed Keto?

[I found this useful resource. Credit to @macrofareplan.

Strict Keto Lazy Keto Dirty Keto

*SPEED Keto is an emerging KETO method where you consume about 1,000 calories per day, 85–90% of which come from fat. This combination of low calorie and very high fat intake may help you achieve ketosis quickly. Dieter’s Choice!

11. What is an Egg Fast?

[The purpose of an egg fast is to help you get into Ketosis faster or bust through weight loss plateaus. These are discouraging points in a weight loss plan where your fat loss stalls.

Credit to Healthline.com ” Egg Fasting” for sharing a more detailed breakdown of the Egg Fast.

12. I have not lost any weight in the past two weeks to a month! I am getting frustrated. What can I do?

[During your weight loss journey, you will hit several weight loss plateaus. Do not get frustrated as this is a good thing! It just means that your body has hit another weight loss milestone and will need some time to adapt to the transition.

You can speed up the process by shocking the system and completing Egg Fasting, Intermittent 16/8 Fasting or Participating in more intense workouts.

13. I have been doing KETO for some time and I am not losing weight or losing weight as fast as others but I am seeing a difference on how my clothes fit? Is it working?

[Yes! You just answered your own question! You are seeing a DIFFERENCE. Everyone loses weight differently and at their own pace. Some faster than others and some will have their bodies readjust in different areas before the weight loss. KETO is not a race but a change in mindset and lifestyle. Take it a pound at a time! Make sure you also have the latest Weight Loss Scales as accuracy is key!

Get your NEW Weight Loss Scale Now!

14. What is a CHAFFLE?

[A CHAFFLE is an egg and cheese waffle made in a waffle maker. Keto Dieters have made Chaffles as a breakfast side, as an alternative to Bread for hot and cold sandwiches, an appetizer or a Chocolate Waffle desert! Some recipes pictured below.

Get your Waffle Maker Now!

CHAFFLE Recipes

15. I am suffering from headaches and/or pain in my body.

[Be sure to keep your electrolytes and magnesium up. Keep your body replenished with water with a touch of Himalayan salt, Pickle Juice or other. You can pick up some of these items here!]

 

16. I would love to share my weight loss journey with others to support, inspire and motivate. Where can I?

[Besides the ever growing list of blogs, groups and posts on the net in which you can share your journey; I would be honored if you would visit this page and share your journey!

Click here to share Your Weight Loss on YourKetoExpert !

17. Is there a documentary that I can watch around the Ketogenic Diet?

[There is! You can find a great deal of YouTube videos around this diet however if you are looking for an extensive documentary on the Ketogenic Diet then we would recommend “The Magic Pill” on Netflix. Be prepared to be blown away!

We are always adding more FAQ to this page. Please feel free to ask away and we can always include!

 

best,

Mr and Mrs Moncada @YourKetoExpert

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