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February 22, 2021
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What is keto?
Whether you have heard about the ‘keto diet’ from popular podcasts, fitness forums, or doctor discussions, there is no denying the traction it is gaining. What is keto? How do you start the diet? We have you covered.
Short for ketogenic, the keto diet is a high-fat, low-carb, and moderate protein diet plan that rewrites the way your metabolism operates. Originally the ketogenic diet was developed in the 20’s and 30’s to combat epilepsy in children, and then abandoned in favor of new drugs. Recently doctors working with Navy SEALs used the diet to treat their seizures induced by oxygen complications from deep dives. But those who suffer from seizures aren’t the only people who benefit from the diet.
For most, eating the Standard American Diet (SAD), their bodies are running off carbohydrates by converting them to glucose. This causes a spike in blood sugar and energy as well as ‘crashes’ when your body quickly burns through the fast fuel that are carbohydrates. By reducing carbs to almost nothing and increasing fats, the keto diet resets your body’s primary fuel source, switching it from glucose burning to fat as fat becomes a much more plentiful, consistent burning fuel. This is called ketosis, the desired state. Fat is burned 24/7. Energy levels equalize, avoiding all crashes.
Variations of this diet have come and gone in popularity, such as the South Beach and Atkins Diets, because they are effective, but the lack of popular knowledge sees them lampooned and abandoned. The truth is it works, and it is amazing.
The food industry has targeted Fat as the enemy and it has led to the obesity epidemic we are experiencing today. To rectify it you must rewire how you think and understand your nutrition. Millions of people are combating their declining health with ketogenic diets, and if you are suffering you too can easily take the step to go keto. It’s a big diet change, but that will have HUGE effects on your weight and health.
All diets should be varied, diverse and keto allows for it. Leafy greens, chicken, pork, beef, fish, eggs, and bacon are all available. Fat is critical. It encourages satiety as well is the new fuel source your body will be burning. The leafy greens will provide your body with the needed fiber, as well as vitamins A and K. Limiting your net carbs to under 20 grams per day will see you entering the ketosis zone, so long as your protein and fat goals are being met. Net carbs mean the total number of carbs minus fibers. Fiber is a type of carbohydrate that does not get metabolized by the body, in essence, it’s a carb that doesn’t count.
A good budget will see 80% of your daily calories coming from healthy fat sources, while the other 20% is proteins. Compare that to the SAD which sees 50% coming from carbs, 30% from fat and 15% from proteins. Both are as important as limiting your carb intake; fat is the new fuel and protein is used to keep your body burning fat and not muscle. Eating too much protein and not enough fat can similarly see you falling out of ketosis. You can drink coffee and tea but water is so necessary to your health and as your body keto-adapts you will need more to keep your body feeling right.
Many keto adopters report feeling flu-like symptoms in the first few days or weeks of the diet change. The so-called ‘keto-flu’ is feelings of lethargy and malaise that exists as your body attempts to tap into its regular energy source only to find its stores empty. Stick it out, this doesn’t last forever, after a couple of days your body will be keto-adapted and running on fats. Some don’t ever experience those symptoms.
Follow those guidelines and you’ll be keto-adapted in no time, burning excess fats while having more consistent energy than ever before.
Your body is equipped to run on two different energy sources: sugar and fat. Normally, your body runs on sugar from carbohydrates in food. The Keto Diet cuts your intake of carbohydrates from your diet, and replaces them with healthy fat. By doing this, your body begins to produce ketones.
Ketones are alternative fuels for the body that are made when glucose is in short supply. They are made in the liver, from the breakdown of fats.
Ketones can only be produced once you have purged your body of sugar and carbohydrates. These ketones supply most organs with energy. Once you have traded these energy sources, your body will go into a state of Ketosis.
Ketosis is the state in which the body “flips” from utilizing carbohydrates for energy, to using fat. Interestingly, once your body starts to produce ketones and use fat as an energy source, your body’s fat-burning ability increases. This energy sources fuels your entire body, including your brain.
In a nutshell, by cutting out carbohydrates, and depriving your body of this energy source, you will train your body to use fat, instead of glucose (from carbohydrates), as it’s fuel source. The entire Keto Diet is focused around allowing your liver to produce ketones, and obtaining this state of ketosis.
Once you have achieved a state of ketosis, you are in optimal fat-burning mode. You will burn fat, and lose weight when you continue to follow the Keto Diet, and consume the proper mix of Macros.
I’m sure you have heard the term “Macro” from any fitness-minded or heath conscious friends. Macros, is short for Macro-Nutrients. These are the nutrients that your body needs: Fat, Carbohydrates, and Protein. Every diet will focus on cutting one of these macros, usually fat. In the Keto Diet, you will be cutting your carbohydrate intake, and increasing your HEALTHY fat intake.
To achieve ketosis and keep yourself in optimal fat-burning mode, you will want to be consuming 70% Fat, 25% Protein, and 5% Carbs. You will want to use a caloric calculator to determine your daily caloric intake. Be sure to stick to this, as eating less than your daily caloric intake will stall your weight loss.
As you continue your look into the Keto Diet, or as you are continuing the Keto Diet itself, it is important to remember that it is not easy. You will experience strong cravings for carbs, and some negative side effects due to carbohydrate deprivation. Remember that you are training your body to produce energy in a whole new way. While you may want to give up, the negative side effects are only temporary. Don’t give up! You can do this! Let us help you get started with the
– The KetoResource Team
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What does “in moderation” mean exactly? No more than once a day? once a week? – Melody
Melody,
Moderation really depends on the food you are referencing. Most foods that are listed as “in moderation,” mean that if you are not cautious, you will go over your macros. Nuts, for example, are great sources of fat, but contain higher amounts of carbs than other foods. Because a cup of sliced almonds contains 8g of carbs, if I am to eat almonds, I need to make sure that I measure them before hand, and don’t eat them freely out of the package.
Basically, use “in moderation” to mean small portions and be cautious.
Don’t free eat any food that you are told to have in moderation. Also, be sure to check the nutritional information to make sure that the calories and macros fit into your day, and are worth it!
Everything I read talks about a percentage of daily calories. How many calories am I supposed to be eating? – Mike
Mike,
Thanks for the question! The answer to your question isn’t simple, but you can find the answer pretty simply. There are a ton of calorie counters online, just google “keto calorie calculator.” The first one I found was broken, it told me to eat zero calories to lose weight. Don’t be afraid of getting a second opinion, and double check if something seems off.
If it’s a worthwhile calculator, it will ask you about your activity level. I know it’s easy to pick a step or two above your actual activity level, especially when you are motivated and planning your new lifestyle. But not being honest will throw off your calculation.
Also, a lot of the calculators ask for your BMI or body mass index. I personally didn’t know mine, but was easily able to find pictures and descriptions of different BMIs to estimate.
Finally, start small with your deficit and weight loss goals. If you jump into a heavy deficit of calories, your transition will be harder. Instead of “just” starting a whole new routine, lifestyle, and eating habits, you’ll be depriving yourself of calories too. Start with a small deficit, then work your way into a larger deficit and weight loss goal (IF that’s your goal).
As your body changes, you will need to re-calculate your calorie goals. Once a month (I do the first of each month) is recommended.
Good luck!
I’m being diligent about counting my carbs, but most nutrition information has net carbs and total carbs. What’s the difference? Which one should I be using? – Emily
Here’s the simple explanation:
You will want to consume EITHER 50g or less if you are using Total Carbs, or 20-30g (or less) for Net Carbs. There’s no wrong way to count, just remember that you get to use the higher number for the higher carb count.
What’s the quickest way to get into ketosis? – Angela
Here is a plan to get your body into Ketosis in 3 Days or Less:
KEEP IN MIND: This will not be easy! You will experience the effects of carbohydrates deprivation, and will have Very strong urges to eat carbs. Don’t Give In!! Even the smallest amount of extra carbs will keep your body from entering ketosis, or will knock it out of ketosis once you have entered it.
You will experience the effects of carbohydrate deprivation. Read up on the Keto Flu to know what to expect. These side effects are normal. I recommend beginning to take daily magnesium before you even start your Keto Diet.
Remember, entering ketosis and losing weight are two different things. Once you are in ketosis, and your body has adjusted to the low amount of carbohydrates you are feeding it, you can adjust your daily caloric intake accordingly, to begin to achieve your desired weight loss.
I’ve been on this diet for a month now, but I can’t seem to get….er… regular. Is anyone else experiencing this? What should I do to fix this? – Party Pooper
It’s no fun to talk about, but constipation is a common side effect of the keto diet. I included a link to a post on the subject. Nuts, grains, and dairy products are notoriously hard to digest. Here are a few tips to get more regular:
Good luck!
I’ve been on my diet for about two months, and haven’t lost very much weight in the past two weeks. I have been testing my ketones with urine strips, and know I am in ketosis. Why aren’t I losing weight? What can I do to start losing again? – Vanessa
Vanessa – There can be many reasons that you are not losing weight. First, are you losing any weight at all? If you are losing a pound a week, you haven’t plateaued. Even though the weight loss may be slower, you are still losing weight from your diet.
Second, have you recalculated your daily calories lately? With weight loss, you body is changing. You will have a different weight, BMI, and possible different goals. Re-calculate your daily caloric intake at least once a month. I do mine on the first of the month to help me remember. Also, take a look at the deficit you have set for yourself. Did you set yourself for slow weight loss with a small caloric deficit? Try increasing your deficit to see more weight loss.
Check your diet for hidden carbs. You say that you have been in ketosis, so you probably haven’t fallen into this trap. It’s important to check the macros on everything you consume, even medicine, vitamins, and supplements. These are common ketosis-breakers.
Have you been consuming more alcohol? If you are drinking low- or no-carb drinks, you can still stall your weight loss. Your body will burn alcohol before any food.
Check you exercise regiment. Oddly enough, too much exercise without the right diet plan may make you GAIN weight. Check out this post for more information.
Finally, you may want to consider cycling out of ketosis for 24-48 hours. This allows you to regain your glycogen stores, and basically reset your metabolism. Read this post if you are considering this, as you have to do it carefully so as to not fall off the wagon, or have to go through the keto flu again.
Consult with a nutritionist or doctor if things don’t seem quite right. They can help you formulate a plan that best works for you and your body!
Good luck!
How long should I fast for if I want to try intermittent fasting? Are there any foods or drinks that I can have, or just water? Should I be cutting my calories to reflect the time I’m not eating? Thanks! -Brian
I want to incorporate intermittent fasting into my diet, but I’m concerned. I can cut out food, but coffee is my life. I need my two cups in the morning. AT LEAST!! I know I can drink tea, but it’s not the same as coffee when it comes to waking me up. Will coffee really break my fast? I used to put sugar and cream in it, but now I use some heavy cream and stevia.
– Currently under-caffeinated, Alex
I get you. Even with the increased mental clarity, and better nights of sleep, I just don’t want to give up my coffee. Luckily, you can drink black coffee while fasting. I personally have trouble drinking it black, so I add extra water to cut the bold flavor. Unfortunately, if you want to keep your fast until later in the day, you’ll have to cut out the sweetener and cream in the morning.
Your other option is to break your fast earlier, and start your fast earlier at night. Of course, if dinner is your meal of choice, this may not be the best option for you. If you do decided to start your eating window earlier, you can make yourself an Ultimate Keto Coffee (see #40 in the post) to start your day. It basically combines the idea of bulletproof coffee, and egg coffee. If you’d rather wait to break your fast, try this Buttered Coffee!
– The KetoResource Team
Ok, I get that this diet is trendy and the new fad, but how can it be safe? How am I not putting my body in danger with all of this fat? It just doesn’t seem right. – Sean
Sean,
That question is an important one, and one that all keto dieters have to answer before moving forward with their new way of eating.
The great thing about the keto diet is that it is all scientifically based. Think back to the early days of humanity, the cave men. Cave men (and women) were not eating pasta, chips, or grande skinny lattes. They were eating meat immediately following a kill, or gathering nuts and berries to survive. When they had a big meal, their bodies had to store what they ate to sustain them until the next large meal. Most of what the cave men were eating was natural fats and protein. There were small amounts of naturally occurring carbs.
Today, we often think of fat as a four-letter word. Trans-fat is horrible for you, while naturally occurring healthy fats are good for you. If you spent your day eating ice cream, chips, etc. then yes, you would be putting your body in danger. But by consuming healthy fats, you are feeding your body what it needs.
As long as you are eating the right food, in the right amounts, the keto diet is not just healthy: it’s life improving.
It takes a while to change your mindset on butter, bacons, and eggs. We are raised in a time where we were taught that fat is bad, no matter what. But once you start experiencing the mental clarity, weight loss, better sleep, cleaner skin, and all of the other benefits of the keto diet, your mindset will change easily.
Does it matter how much ketones are present? My test strip is above trace (15) but not deep purple. – Sam
Sam,
Great question! The answer really depends on what you are using the keto diet for! If your goal is weight loss or and increase in your exercise performance, you’ll want to be above .05 mmol/l or trace. If you’re looking to increase your mental clarity or a boost in your mental performance, you’ll want to be between 1.5 mmol/l and 3 mmol/l. Anything higher is really for therapeutic purposes if directed by a doctor.
Using urine to test your ketosis has its benefits and drawbacks. Because it’s not a closed system, like your blood, outside factors can influence it. Being dehydrated, or overly hydrated will effect the results. The time of day you are testing will also make a difference. So yes, it can be inaccurate.
On the plus side, urine tests are less expensive than the other testing methods, so you can feel free to test regularly. I recommend urine strips for those starting the keto diet, but not for long term.
Blood testing is more accurate, but can get pricey, fast. Once you have developed a routine, and worked the keto diet into your everyday lifestyle, you may want to look into purchasing a blood test kit and strips. By this time, you should have a routine of when you are testing, and know your body’s response to ketosis.
How often should I test for ketones and how would you know when your body is in ketosis? – Sam
Sam,
There’s no wrong way or amount to test your ketones. Most people starting on the diet find it interesting to check their levels throughout the day to see when their ketones read at the highest. You will see your ketone levels change throughout the day. At the very least, test daily. At the most, there’s no limit but budget accordingly.
So I just started the keto diet and I ordered some urine strips on Amazon. It’s going to take a few days, and I really want to test my progress in the mean time. Where can I find them? I looked at the drug store, but got overwhelmed and left. – Sandy
Sandy,
I had this same problem. All of the “free same day shipping” applies to orders over $35, and that gets expensive!! You’ll eventually get a routine down with ordering, but to start, fill in, or simply buy them in person, the drug store is the right start. Once you get there, you’ll want to find the aisle with the diabetes supplies. They will still be called “ketone strips.”
Good luck!
I started the keto diet recently, and immediately ran into the problem of cooking. I am super busy with work, and rarely ever cooked my meals. My best dish is take-out! Now I’m having trouble eating the right foods and finding the time to cook or prepare breakfast lunch and dinner every day. It’s seriously time consuming. Do you have any tips? Or foods I can grab on the go? Thx – Amber
Amber,
The ketogenic diet definitely requires extra time to prepare meals. Gone are the days of popping into any restaurant or drive through for a quick meal. Here are a few tips to save some time:
Can I drink alcohol on keto? – Jeff
Jeff,
Great question. The simple answer is yes. You CAN drink alcohol on the keto diet, but you’ll have to be aware of the carbs that you will be consuming. One Bud Light has 6.6g of net carbs, while a Samuel Adams Boston Lager has 18.8g carbs! Drinking beer will mean saving your carbs for this treat. Most glasses of wine (5oz, not the full glass) have 0-4g of carbs. Pure spirits often have 0 carbs, but you have to be careful of your mixers. One gin and tonic contains 16g carbs! Vodka with soda water and lime has zero carbs. So does tequila, brandy, and whiskey. If you are having your drinks straight up, you’ll be safer.
Avoid anything sugary, sweet, or sweetened. Wine coolers or “alcopops” like Smirnoff Ice will usually contain a day’s worth of carbs.
It’s important to note that drinking alcohol will slow your weight loss, as your body burns the alcohol before burning anything else. Drink responsibly!
Do you have recipe resources, or substitution recommendations for dairy-free consumers? – Debra
Hi Debra, we don’t have a post covering this but have included some substitution tips in our various books and programs. You will focus on plant and nut-based alternatives for any recipes that call for dairy. Here are just a few suggestions:
Can you have raw honey in this lifestyle change? – Candace
Candace, typically you will want to stay away from honey. Looking at the nutrition information, 1 tbsp of raw honey contains 0g fat, 17g carbs, and 0.1 g protein. One tbsp is almost your full daily carb intake. I’d rather you reserve the carb intake for fibrous & nutrient dense vegetables with superfood properties than use them all up to add honey to your tea.
Occasionally you will come across a Keto Recipe that will call for honey instead of a substitute sweetener, and spread out over the number of servings this may be okay, but double check your daily macros and plan accordingly. You can indulge occasionally, but you do need whole food veggies so don’t plan to use honey frequently.
Remember, the more sugar in any food, the higher the carb count will be and the closer you come to knocking yourself out of ketosis. Stick to your sugar substitutes, like stevia extract, and stay away from honey, sugar, and any natural sweeteners.
I started my diet a few weeks ago, and have been avoiding my weekly girl’s night because we always end up at a restaurant. I love eating out, and my friends always order waaaay too much and we end up sharing. We usually have a couple of glasses of wine, and I always end up overeating. I’m doing so well and have been in ketosis for 2 weeks now. I don’t want to cheat, and end up breaking my ketosis, but I also don’t want to give up an important part of my social life. What should I do? Do you have any tips to keep from breaking ketosis when you eat out? – Sara
Thanks for your question. This is a common issue/concern for new keto dieters. It’s so easy to go out with friends, get swept up in the fun and conversation, have a few drinks, and completely ruin your ketosis. The good news is that being aware, and concerned, already puts you on the right track. Being aware that you might overindulge, or eat the wrong foods, will keep you vigilant in your ordering and consumption while you are out with the girls.
Before you meet with them, eat a small meal and drink a glass of water to fill you up. This will keep you full, and allow you to order less. Even some nuts eaten in the car on the way will help. Instead of wine, try clear alcohols, but be careful of your mixers. If you decide on wine, skip the second glass, and have a glass of water. Water before, and with, a meal will help you to feel more full.
Scan the menu online before you go. Pick a keto-friendly option or two so you are prepared when you get there. Stay away from sauces and dressings, and never be afraid to ask your server for details. Even if they don’t know the answer, they have direct access to the chef to find out! They can also help you find or see the nutrition fact on wine, alcohol, and meals.
If you love ordering appetizers, opt for a charcuterie (meat and cheese) tray. Just stay away from anything overly processed.
Finally, if dinners are the most dangerous for you, suggest a lunch, coffee or breakfast instead. You can still have just as much fun, but stress less in an environment that will be easier for you. Find some great keto friendly restaurants in your area and suggest them for your next meeting.
Have fun with your girls!
I know oranges are not allowed but lemons and limes are. There is no mention of grapefruit. Are they allowed? – Claris
Claris, remember that lemon and limes are only “allowed” in moderation. That said grapefruit is not recommended. Other than 11g net carbs in a HALF GRAPEFRUIT (!!!!!!), you won’t get much else from it. It contains less than a gram of protein (.09g) and even less fat (.02g).
If you are ever in doubt, do a quick google search of the item you want to eat, followed by “nutrition information.” Remember that you will have about 20 carbs for your day when you are deciding if you want to eat that item!
Is the Russian soup dish solyanka considered a Keto soup? – Vik
You’ll want to consider a few things when you are determining if any food can be eaten on the Keto Diet. The first thing to ask is, “Is it processed?” If the item in question contains pure ingredients, then proceed to step two.
Next, do a search of the nutrition information on your desire food or dish. A quick google search tells me that Solyanka contains: 171 Calories Per 1 Cup Serving. It also contains: 11.32g Fat, 4.17g Fat, and 12.69g Protein. With all of the different meats in the ingredient list, it definitely makes this a protein heavy dish.
I would recommend removing the potatoes (can you substitute them), adding some fat (MCT Oil? Avocado?Butter?) and cutting out some of the proteins to balance this meal a bit more.
All in all, it is ok to eat, but you will be using about a quarter of your daily carbs. You will also need to balance this meal with more fat to keep it keto.
I see many nuts listed, but what about pistachios? – Suzanne
Suzanne – Pistachios contain more carbohydrates than some other nuts, so they probably aren’t the best choice. For 1oz of pistachios, you have 13g Fat, 5g Carbs, and 6g protein. You can have these as a special treat, but be very careful with quantity, as one ounce is about a quarter of your daily carb intake!!
Hi! We are SO excited about trying this (giving it a fair shake) for a minimum of a month!! My husband however is severely allergic to nuts! Including coconut, almonds, any nut that stems from a tree. I do see some alternatives. Is this a good way of eating for him? I just don’t want him getting bored first week into b/c many limitations for variety?
Gina,
We love your enthusiasm! Though nuts will cut out some options, there are still MANY foods that your husband will be able to eat on the keto diet! You may have to get a little more creative, but since he isn’t normally eating nuts, he won’t miss it from his diet.
Good luck and let us know how it goes!
I have to get my meat from the local store, how can I tell if it is factory – farmed (pork) and the bacon I have found, even the uncured has sugar I’m at a lost on how to find what I need for the keto to work for me. – Robert
Robert,
Do you have a local butcher shop, or a higher-end health food store in your town? These options often turn out to be a bit more expensive than the local grocery, but allow you more selection for pure, unprocessed foods.
At your local grocery store, most packaging will tell you where and how the meat was grown/farmed. If it’s packaged from the butcher department at your local grocery store, stop by and speak to the butcher about what you are looking for. He or she can help to lead you in the right direction, or possibly make suggestions based on what the store carries. Be sure to explain that you need grass fed, free-range, meat, and wild-caught fish. The more specific you are, the more they will be able to help you.
I personally like to shop at higher-end, health focused grocery stores. I find that the meat and seafood there is more clearly labeled. I’m able to tell if it was farm-raised, wild caught, etc. If this is an option for you, it’s an easy one.
If you live in a city, you may even have grocery delivery available to you. This will allow you to order whatever you need from specific stores, and have it all delivered to your home. I get my meats from one place, my veggies from another, and my basics from a third. It’s quick and easy, and allows me to get the best selection for my money!
I’ve read that studies show that permanent ketosis isn’t realistic. Is there a certain amount of time that I should stay in ketosis? If I need to break it, how should I do it and for how long? – Rob
Rob,
Though studies have shown that there are no negative side-effects to long term ketosis, it has been stated that long term ketosis isn’t realistic. This is because you are eating such a specific diet in a world full of carbs and temptations. That being said, many people find that cycling out of ketosis, then back in, will give them a kickstart for weight loss. You are basically restarting your metabolism when you do this.
Cycling out monthly is a good goal, but some people prefer to stay in ketosis for months at a time. Listen to your body for the right solution for you. If you notice your weight loss stalling after a certain amount of days, this is your kick start point.
You’ll want to cycle out for one to two days. Anything longer makes it even harder, mentally and physically, to go back to your keto diet. You will be refilling your body’s glycogen store, so the carbs you are eating should go straight to your liver and muscles, instead of being added to your fat stores.
A typical re-feed, or carb load, will consist of 450-600g of carbohydrates.
You do need to be SUPER careful when choosing your carbs. Don’t just jump into eating a loaf of bread: remember that you will have to detox (KETO FLU) from these carbs later. Ideally, eat complex carbohydrates without a lot of fructose and sucrose. Berries, beet juice, carrot juice, and sweet potatoes are all great options.
When you restart you ketogenic eating, you will notice an increase in ketone production for the first fews days. Cycling back into ketosis is as easy as restarting your diet, and cutting out those carbs you have added.
Check out this post for more detailed information: Cyclical Ketogenic Diet (CKD) Plan
Good Luck!
Hi, my husband has been eating Ketogenic off & on for about a year now. But when he does his hands tingle at night & go numb. It is very painful for him. If he eats carbs it doesn’t happen. Any ideas? He supplements magnesium & potassium.
Also I have strictly eaten Keto for 18 months now. I have a terrible itch at the from of my scalp. I don’t have dandruff, just a bad itch. Thank you – Erin
Erin,
Pain and numbness are not symptoms to ignore. I recommend speaking with a doctor or health professional about this issue. The keto diet is not for everyone, and you and your husband will want to make sure that there are not any undiagnosed (or diagnosed) health issues that may make this an unsafe diet for you or him.
That being said, it’s possible that the numbness an tingling are symptoms of a Vitamin B12 deficiency. Foods rich in B12 include: clams, mussels, lobster, crab, octopus, tuna, cod, sardines, mackerel, salmon, liver, beef, lamb, cheese and eggs. If you consider a supplement, be sure to check the quality of the supplement, as poor quality can make the problem worse.
As for the itchy scalp, it’s possible that you have a keto rash. There are all sorts of theories behind causes of the keto rash, but basically, since your sweat contains more acetone than it used to, it can be irritating your body as it exits and then dries on your body. Is this a spot that you sweat from? Are you doing physical exercise on the days that it is happening?
Try showering as soon as you have stopped sweating. This may help with the irritation. Also you should benefit from adding foods with anti-inflammatory effects. These include bone broth, fatty fish (or a fish oil supplement), or a superfood anti-inflammatory supplement. I would also recommend having your blood sugar checked by a medical professional.
I had my gallbladder remover several years ago. Should I do the keto diet? – Nancy
Nancy,
I recommend consulting with your doctor before starting a new diet. Whether or not the keto diet is right for you will depend on your body. It may be a great choice for you, or it may be harmful. According to research, this depends on two factors: 1) The types of fat ingested 2) The condition of the gallbladder or the bile. Some of the foods that are promoted in the keto diet, will be foods that are restricted for you. You may be able to find a good mix of keto/gallbladder friendly foods to achieve the benefits of the keto diet, but I do not recommend this without a discussion with your healthcare professional first!
Magnesium alone wasn’t helping for calf/feet cramps at night so my homeopath gave me tissue salts. She added a few more to help combat hot flushes. I have had a weight stall for around the same time I started using the salts & just read that they contain lactose & wheat. Does not stipulate the amount. Could this be affecting my KetoDiet?
Tissue salts are homeopathically prepared minerals which support healing processes in the body by regulating mineral levels in the cells. They absorb directly into the cells, which means that they skip your digestive track all together.
If your body is lacking essential nutrients and the proper mineral balance, tissue Salts provide these. This is essential for normal cell function. Basically, without the proper nutrients, our body is much more prone to illness. Along with balancing our cell function, tissue salts improve the overall absorption of nutrients coming into our body and encourage overall good health and wellbeing.
There are many different types of tissue salts. While taking additional tissue salts won’t hurt you, I recommend having a conversation with your homeopath to ensure that you are on the right mix for your needs.
There are many factors that could contribute to your weight loss plateau, and without a full picture, it is hard to determine if it is this change has affected your keto diet. Take a look at your daily diet, physical activity, and amount of time you have been in ketosis. It is possible that your stall in weight loss could be due to one of these factors. Be sure to take an in-depth look into your daily habits.
It is also important for you to define your plateau. If you are still losing 1 to 2 pounds weekly, this is normal and does not need to be addressed. Have you been losing weight at all, or have you stopped losing all together? Too much protein, a sensitivity to lactose, and even a cheat day can throw your body out of ketosis, and cause a stall in your weight loss. Not obtaining your daily caloric intake can actually cause you to stall as well.
Check your tissue salts for hidden carbs. Even two spoonful of DayQuil contains 19g of carbs! I would talk to your medical professional or homeopath to determine what the salts you are taking contain.
Regardless of whether you are taking a standard tissue salt, which contains small amounts of lactose, or a lactose free option (you can find companies which have formulated the Tissue Salts to be in an ethanol and glycerin base without lactose), you will be adding small additional amounts of lactose or sweeter to your diet. I recommend adjusting your daily intake accordingly. All research points to these salts being very low in lactose, but there is enough to recommend that people with an allergy to lactose stay away.
One last thing to remember is that the claims for homeopathic products are based on traditional homeopathic practice. The are not reviewed by the Food and Drug Administration. Homeopathic medicines are not herbs or supplements, but have been recognized by the FDA as drugs since 1938.
My overall recommendation is to consult your doctor with your specific questions. A medical professional will be able to look at your overall health and habits to dig deeper into the subject.
Why did your 5 Types of Keto article mention that it can prevent T2 diabetes without mentioning that it is very effective in treating it, and had enabled many T2 diabetics to go without any diabetes meds? Or did I miss something? – Jeremy
Jeremy, great point! The Ketogenic Diet works wonders for T2 Diabetics! We touch on this briefly in this post. Keep an eye out for a Keto and Diabetes blog post coming soon.
Since I started eat so many high-fat foods, I’m not feeling as hungry as I used to. What will happen if I just don’t eat all of my daily calories? Will this help me to lose weight faster?? – Elizabeth
Short answer: NO.
Long Answer: It depends. Using a keto calorie calculator, determine your ideal daily calorie intake. Most calculators will have you input your BMI (body mass), activity level, and desired caloric deficit, which is connected with your weight loss goal/timeframe. If you have set a small or moderate deficit, you can get away with eating less. Recalculate your caloric intake with a larger deficit in mind. You’ll want to recalculate monthly anyway, since your body will be changing.
The risk with not consuming all of your daily calories is that you can force your body into starvation mode (this is REAL). When this happens, the body begins functioning as if food is scarce and basically hoards your energy. Instead of burning calories, it will hold on to everything it can. Not only will this stall your weight loss, it can lead to hair loss, muscle loss, and many other unappealing side effects.
You can operate on a high caloric deficit without going into starvation mode. You will just have to slowly adjust your body to the new amount of daily calories. Don’t jump right into a high deficit, start slow and let your body adjust naturally. No matter what your caloric goal is, women should be consuming no less than 1200 calories, and men no less than 1800.
Ok, so I’ve been on the diet for about 4 months, and not only do I feel great, but my skin is looking amazing. Is this just a coincidence, or is it from the diet? – Valerie
Valerie,
Congrats! You are experiencing one of the awesome side effects of the Keto Diet! Acne is caused by inflammation in the skin, and production of skin cells, sebum, and androgens. Since your diet lowers your insulin levels, and has proven anti-inflammatory effects, it has a positive effect on your skin health by cutting down production and inflammation! There are a bunch of studies that have been done which show the Keto Diet decreases inflammation and improves skin conditions. More studies need to be done for fully conclusive evidence, but I’m liking the trend here!
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