Keto Recipes

Many people have heard of this high-fat, low-carbohydrate diet that is similar to the Atkins diet. The main idea is to reduce your carb intake and replace it with healthy fats. Your body then goes into a state of ketosis.

When your body is in ketosis, it burns fat instead of carbs for energy. In the liver, the fat turns into ketones to fuel the brain.

You will see a huge reduction in your insulin level and blood sugar levels, have increased ketones to fuel your brain for more clarity and focus, and tons of other benefits to your health.

We have put together this list of common questions that many people have so that you can learn more about this diet before you start and as you progress.

How long will it take for me to be in ketosis?
Are there different types of keto diets?
How does the keto diet affect weight loss?
Is using keto safe for diabetes and pre-diabetes?
What are the health benefits?
What foods should I stay away from?
What are the best foods to consume?
What foods to choose when eating out?
What is the keto flu?
Does your breath get bad while on keto?
Should I take supplements?
Can I eat carbs again?
Will I experience muscle loss?
How much protein should I eat daily?
Why do I feel tired all the time?
Why doe my urine have a funny smell?
Is ketosis dangerous?
Does doing keto cause constipation?
How do I count macros?
Why do different macro calculators give different results?
Do we have to count calories?
Is all this fat going to increase my bad cholesterol?
How can I find the nutritional value or macros for foods?
What is the formula for figuring out the net carbs of food items?
What are the best apps for tracking macros?
When cooking, can I use almond flour or coconut flour in place of white flour?
Should I do intermittent fasting while on keto?

How long will it take for me to be in ketosis?

It can take anywhere from one day to more than a week. If someone is more insulin resistant (diabetics), it can take longer. The leaner you are, the faster your body will get into ketosis.

Are there different types of keto diets?

There are a few different versions of this diet. The type of ketogenic that you follow is often dictated by the results you want to see and what fits the lifestyle you wish to pursue.

For instance, a cyclical keto diet is most often used by athletes and bodybuilders.

  • Standard (SKD) – This keto diet consists of very low carbs, a moderate amount of protein and lots of healthy fats. The ratio percentage is usually 75 fats/20 protein/5 carbohydrates.
  • Cyclical (CKD) – You practice the standard keto diet for five days and then do two days of high-carb consumption.
  • Target (TKD) – You add carbs after workouts.
  • High Protein – This is much like the standard keto diet but your protein ratio increases. Most often it’s 60 fat/35 proteins/5 carbs

Most of our focus will be on the standard keto diet.

How does the keto diet affect weight loss?

You can effectively lose weight and lower your risk factor for many diseases

One of the reasons this diet is easy to do is because you are not deprived of food and you are not hungry.

When compared to a low-fat diet, people on the keto diet lost over two times more weight and their HDL and triglyceride levels improved.

The reasons a keto diet is more effective is because of eating more proteins. There is less fluctuation on sugar levels and your body becomes less insulin resistant.

Is using keto safe for diabetes and pre-diabetes?

When diabetes and pre-diabetes strikes, the body becomes resistant to insulin and struggles to break down sugars.

A study found that people on the keto diet improved their insulin sensitivity by an astounding 75%.

Another study found that out of the 21 participants that had type 2 diabetes, seven people no longer needed to continue on their diabetes medication.

It’s very important to work with your doctor so that your blood sugar levels can be closely monitored and so that your medications can be adjusted as needed.

What are the health benefits?

The keto diet first came about as a way to treat epilepsy.

But many other studies have concluded that there are a wide range of health conditions that can be improved when switching to this way of eating.

  • Alzheimer’s – Reduces symptoms and slows the progression of the disease
  • Parkinson’s disease – Improves the symptoms
  • Cancers – Slows tumor growth of some cancers
  • Polycystic Ovary Syndrome – The reduced insulin levels can prevent this condition
  • Heart Disease – Improves blood pressure, blood sugar levels, HDL cholesterol and helps with weight loss which all reduce the risk of heart disease
  • Acne – Decreased insulin and eating less sugary and processed foods reduce breakouts
  • Epilepsy – Reduces seizures
  • Brain Injuries – Aids in recovery after injury

Research continues and we are learning more about these benefits and discovering new ones.

What foods should I stay away from?

Foods that are high in carbs or sugars should be eliminate or reduced.

  • Soda
  • Fruit juice
  • Smoothies
  • Candy
  • Cake
  • Ice cream and foods with added sugars
  • Wheat
  • Rice
  • Pasta
  • Cereal and most grains and starches
  • Most fruits
  • Legumes such as kidney beans, peas, lentils, lima beans, chickpeas and other types of beans
  • Tubers and root vegetables such as potatoes, carrots, sweet potatoes, and parsnips
  • Anything low-fat or diet as these are processed foods which have added sugars and are high in carbs
  • Ready made sauces and condiments
  • Unhealthy fats such as vegetable oils, margarine, and mayonnaise to name a few.
  • Some sugar substitutes affect your blood sugar.
  • Alcoholic beverages can contain sugars and starches

What are the best foods to consume?

  • Meats
  • Fatty fish
  • Eggs
  • Real Butter
  • Heavy Cream
  • Unprocessed cheese
  • Seeds and nuts
  • Healthy Oils
  • Avocados
  • Most green vegetables
  • Spices and herbs

What foods to choose when eating out?

It’s easier than you think when eating out.

You can skip the starchy sides and replace them with vegetables. Always ask for real butter on your veggies. There are many dishes that are made with meat and fish.

You can also eat eggs and bacon. Just skip the toast.

You can get your favorite burger served with no bun. You and add a side salad bring your own sugar-free dressing.

What is the keto flu?

For the majority of people, the ketogenic diet is safe. However, your body will need to adapt to the changes and you could experience some side effects.

Many people call this the keto flu and it only lasts for a few days.

Some of the symptoms associated with the keto flu is decreased energy, foggy brain, trouble sleeping, hunger, and stomach discomfort.

If you want to minimize these symptoms, cut down your carb intake over a course of a few weeks. You should also take mineral supplements such as magnesium and add extra salt to your diet. Be sure that you eat leafy greens that are high in potassium to ensure you don’t become deficient in this important mineral.

While adapting to this diet, try not to worry about counting calories so much and eat until you are satisfied. You’ll find that you will still lose weight. As you progress and your body becomes more adept at burning fat for energy, you can begin restricting calories if you find that your weight loss is plateauing.

Does your breath get bad while on keto?

Some people may experience a distinct, fruity smell on their breath which smells like fingernail polish remover. This smell is coming from acetone which can occur when your body converts fat to ketones.

Very often, this goes away after about a week.

Be sure to drink plenty of water and make sure you are getting enough salt. During this period, you may want to brush your teeth more often.

Should I take supplements?

They aren’t necessary but you may find them useful.

  • MCT oil for energy and increasing your ketones.
  • Salt
  • Magnesium
  • Potassium
  • Caffeine
  • Exogenous ketones for increasing ketone levels
  • Creatine if you are doing lots of exercise
  • Whey protein to increase your protein intake

Can I eat carbs again?

You can have cheat days on occasions but just return to the keto diet immediately

Will I experience muscle loss?

As with all diets, this is possible so it’s important to increase your protein and keep your ketone levels high. This is especially important to people who lift weights.

How much protein should I eat daily?

The most protein that should be consumed daily would be 35%.

Why do I feel tired all the time?

This could mean that you are eating hidden carbs or sugars. Have a look at what your eating. Trying adding some MCT oil or extragenous ketones to your diet.

Why doe my urine have a funny smell?

This is caused by ketosis. Your body gets rid of the waste through your urine.

Is ketosis dangerous?

Many people get the term ketosis confused with ketoacidosis. Ketosis is a natural process while ketoacidosis is a dangerous side effect associated with diabetes.

Does doing keto cause constipation?

This will pass after a few weeks. Because you may be eating less fiber this can be a problem when you are just starting out.

You should find keto-friendly foods that are high in fiber, such as leafy greens and broccoli.

Increase your water consumption and add a little salt to it.

Taking Magnesium Citrate supplements can help.

Exercising is another way to reduce constipation.

How do I count macros?

There are many macros calculators online

You can use them to determine the ratio of fat, protein and carbs for your body type and lifestyle.

Be sure that you get the right amount protein so that your body can repair itself.

Although you don’t need to get all the fat that your macros calculator tells you, you should try to reach that goal.

However, if you become full when eating, it’s alright if you don’t quite reach it. Eating healthy fats will keep you full longer.

Why do different macro calculators give different results?

That’s because they use different algorithms. Find one and just use that one until you begin understanding the diet more and your body adapts.

Using them are a good idea when you are starting. You can begin tweaking as you determine your style of eating. It will take some trial and error.

Do we have to count calories?

Yes you should count calories. As you become used to eating on the keto diet, you will find that the high fat to low carb ratio fills you up which results in a natural calorie deficit.

Is all this fat going to increase my bad cholesterol?

New research has shown that eating healthy fats is not as bad as we once thought. There are plenty of resources online that you can visit to get more information.

How can I find the nutritional value or macros for foods?

Most information will be on the label. If you are eating foods that have no label such as meats or vegetables, a simple Google search will usually tell you.

What is the formula for figuring out the net carbs of food items?

On the ingredients labels, subtract the fiber from the carbs. If the food product contains sugar alcohols that do not have an impact on your blood sugar levels, you can subtract them from the carbohydrates as well.

What are the best apps for tracking macros?

  • Cronometer
  • MyFitnessPal
  • Lifesum
  • MyMacros+

When cooking, can I use almond flour or coconut flour in place of white flour?

No. You would have to experiment to find the correct ratio. Coconut and almond flour are more absorbent.

Should I do intermittent fasting while on keto?

It depends on your lifestyle and your health. Intermittent fasting can give you weight loss results faster and can help with pre-diabetes and diabetes symptoms.

Although the ketogenic diet works well for many people, there are some people that should not do it.

It’s important to consult your doctor when trying any new diet but especially if you have pre-existing conditions.

As more research is being done, the keto diet is fast becoming one of the most powerful and effective diets that delivers consistent weight loss and other health benefits.

It’s easy to stick to which makes it more effective than most other diets that only work for a short time.

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