With all the new people transitioning into a low carb diet and the increasing popularity of the standard ketogenic diet, we decided to put together a comprehensive keto FAQ on the questions that are often asked when someone is beginning their ketogenic lifestyle.
This is meant to be a quick reference guide with answers to the most common questions and concerns about going keto. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so we can fully explain or make changes to the answers on this page.
Best wishes, and if you’re a new keto dieter reading this, good luck on your keto journey!
Top 30 Most Common Keto FAQs Answered
Click any of the questions below, and it will take you to the answer. If you don’t see your question below, check out our keto diet knowledge base for the answer. Most answers will be straightforward and concise, with a link to a more in-depth article(s) on the topic if you’d like to learn more.
- What Is A Standard Ketogenic Diet?
- What Does It Mean To Be Ketogenic?
- What is Nutritional Ketosis & How Does It Work?
- How Long Does It Take To Get Into Ketosis?
- How Do I Increase My Ketone Levels Naturally?
- How Can I Tell If I Am In Ketosis?
- Where Can I Find Low Carb And Keto-Friendly Recipes?
- How Should I Track My Carb Intake?
- Do I Need To Count Calories?
- Can I Eat Too Much Fat?
- How Much Weight Will I Lose?
- What About Heart Attacks From All This Fat?
- What Are Macros And Should I Count Them?
- Should I Limit Protein Intake On Keto?
- What Foods Can I Eat?
- Do You Have A Sample Menu I Can Look At?
- Is There A Free Keto Diet Plan I Can Try?
- Can I Do Keto If I Don’t Eat Dairy?
- Can I Do Keto If I’m A Vegetarian/Vegan?
- Can I Intermittent Fast With Keto?
- I Just Started And Feel Like Crap. What Should I Do?
- I Have Constipation After Starting Keto, What Do I Do?
- Can I Drink Alcohol On This Diet?
- I Stopped Losing Weight. What Can I Do?
- I Am Gaining Weight. What Should I Do?
- Can Athletes, Weightlifters, and Weekend Warriors Follow Keto?
- Can Keto Help With Elevated Blood Sugar Levels?
- What Supplements Should I Take to Boost Keto Results?
- Should I Take Exogenous Ketones And/Or MCT Oil?
- Can I Use Sweeteners Or Sugar Alcohols On Keto?
- Common Keto Terms and What They Mean
What is a Standard Ketogenic Diet?
The keto diet can be described in many different ways, but the simplest way I’ve found to conceptualize a ketogenic diet is this:
If you restrict carbs to the point that you enter and sustain ketosis, you are on keto.
Typically, this requires us to be on a high-fat, very low-carb, low-to-moderate protein diet.
What Does it Mean to be Keto or Ketogenic?
A diet that is keto (the short-hand term for “ketogenic”) is one that stimulates the production of ketones in the liver via a process called ketogenesis. Limiting carb intake is the healthiest way to promote sustained ketone production.
When carbs are restricted for a long enough time (i.e., 2-7 days), we eventually enter a metabolic state called nutritional ketosis.
What is Nutritional Ketosis? How Does Ketosis Work?
Ketosis is a metabolic state in which your body consistently uses and burns a highly efficient alternative fuel called ketones. The healthiest way to do this is by limiting carb consumption low enough that it forces your body to burn fat and ketones as its primary fuel source instead of sugar.
You can find our in-depth article about Ketones, Ketosis, and How It All Works if you’re interested in the science behind it all.
How Long Does It Take To Get Into Ketosis?
It takes time for your body to adjust and enter into ketosis. This process can take anywhere from 2 – 7 days, depending on your body type, activity levels, what you’re eating, your current health status, and your previous diet.
The fastest way to get into ketosis is to start your morning off with a caffeinated beverage + a ketogenic MCT oil, exercise on an empty stomach, and restrict your carbohydrate intake to 20g or less per day.
To accelerate the rate at which you enter ketosis, there is a method called the Fat Fasting Technique. We’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure you only use this method for a few days (otherwise, it can lead to nutritional deficiencies).
How Do I Increase My Ketone Levels Naturally?
The best way to increase ketone levels is with a ketogenic diet. Typically, this will require you to limit your daily carbohydrate intake to 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.)
As mentioned in the previous question, you can restrict carb intake below 20g to increase ketone levels more quickly.
To boost your ketone levels even further, you can also try:
- Supplementing with MCT Oil.
- Drinking a caffeinated beverage in the morning (caffeine increases ketone production).
- Intermittent fasting.
- Implementing the fat fasting technique.
- Adding exercise to your daily routine (fasted exercise can help boost ketone levels even more).
How Can I Tell If I Am In Ketosis?
Though there are signs of ketosis you can look out for, the most accessible way to find out is using Ketostix. They can be picked up online or at your local pharmacy.
Keep in mind, however, that Ketostix measure the amount of acetone in your urine, which are unused ketones. The primary ketone that is used by your body and brain for energy is called Beta-hydroxybutyrate (BHB) and is not measured by Ketostix.
The most reliable and accurate way to measure your ketone levels is by using a blood ketone meter. This will directly measure how much BHB is in your blood.
For more info on checking ketone levels, check out our in-depth article on measuring ketosis.
Where Can I Find Low Carb and Keto-friendly Recipes?
A quick Google search for a particular keto or low carb recipe will yield you hundreds of results. Nowadays, you will be able to find a keto-friendly version of almost any high-carb favorite. For example, french fries, pizza, lasagna, pasta, cookies, cakes, cereal, and even ice cream can be made keto (click the links to find out how).
Ruled.me has hundreds of recipes you can check out, ranging from breakfast to dinner and even dessert. Check out our Keto Recipes section to get inspired in the kitchen!
How Should I Track My Carb Intake?
The most common way to track carbohydrate intake is by using MyFitnessPal, Cronometer, or the Carb Manager app. We created a comprehensive guide to monitoring carbs using each app which you can find by clicking this link.
Do I Need To Count Calories?
Calories matter, but this doesn’t mean you must count them to lose weight.
With a ketogenic diet, for example, you rarely have to worry about calorie intake because keto foods tend to fill us up and keep us fuller longer than heavily-processed carb-laden foods.
That being said, it is still possible to eat too little or too many calories on keto.
If you’re not getting the results you expect, or if your wellbeing has decreased substantially, then you may need to track calories for a few weeks to get a better idea of how much you should be eating at each meal.
Can I Eat Too Much Fat?
In short, yes, you can eat too much fat.
By eating an excessive amount of dietary fat, you will burn through fat you just ate rather than your stored body fat. This will result in slowed weight loss, weight loss stalls, and in some cases, weight gain.
To help you recalibrate your fat intake needs, use our keto calculator. This simple tool will help estimate your macros and determine how much fats, proteins, and carbs you should be eating each day.
Keep in mind when you fill this out, you can edit the values of your protein and carbs (and should do so, depending on your activity levels). If you have any questions on this, please let us know in the comments.
How Much Weight Will I Lose on Keto?
During the first week of the keto diet, people typically see rapid weight loss — anywhere from 2 to 10 pounds. Though this is unrivaled by any other diet, most of this weight is from shedding body fluid rather than body fat.
Once you’ve made it through the first week of keto and you’re in ketosis, fat will steadily fall off your body (as long as you are in a calorie deficit). The average weight loss at this point is around 1-2 pounds per week — the majority of it coming from fat.
That said, the amount of weight you lose is totally dependent on you, your body, and your keto lifestyle. By adding exercise to your regimen, for example, you can help speed up your fat loss and preserve muscle mass along the way.
If you’d like to learn more about weight loss results on keto, check out our guide to losing weight.
What About High Cholesterol and Heart Attacks From All This Fat?
The current literature indicates that the keto diet typically has the following effects on blood lipids:
- Increases HDL cholesterol levels.
- Increases LDL cholesterol levels, primarily by increasing LDL particle size. This may be optimal because larger LDL particles are less harmful than smaller varieties.
- Decreases triglyceride levels.
Furthermore, keto eating can improve several other risk factors for heart disease, including high blood pressure, type 2 diabetes, and abdominal obesity.
In general, there is plenty of high-quality data supporting that the keto diet can improve blood lipids and reduce the risk of heart disease for most people. This is particularly true if most of your fat intake is coming from minimally-processed sources of polyunsaturated, monounsaturated, and saturated fats.
The only universally bad fats you should avoid are artificial trans fats, partially/fully hydrogenated oils, and refined oils that are high in omega-6 fatty acids.
That being said, there are a few subsets of the population that can experience a worsening of blood lipid levels after following a high fat, low carb diet. This is why it is crucial to monitor your health when making any major dietary change.
For an in-depth breakdown of the research and practical strategies for optimizing your blood lipids and heart health, please read through these articles:
- The Ketogenic Diet and Cholesterol
- What Is the Best Triglyceride Lowering Diet?
- The Ketogenic Diet and Heart Disease
What Are Macros and Should I Count Them?
“Macros” is the abbreviated term for “macronutrients.” The “big 3” macronutrients are fats, proteins, and carbohydrates. Almost all of our energy comes from these macros, which is why they contribute calories to our diet.
Other than monitoring carbs for ketosis, this is another reason why some keto dieters track their macros. You’d be surprised how easy it is to underestimate how much fat and carbs we get from the food we eat.
Counting your keto macros is also helpful if you come to a stall in your weight loss results.
In fact, it is one of the most effective strategies for recalibrating your keto meals and getting back on track toward your weight loss goals.
Keep in mind that you have some wiggle room with your macros. In most cases, as long as you’re within 10-15 g of your intake goals for fat and protein, you’ll stay on track!
You can find a more in-depth article on macronutrients and why they are important to us by clicking here.
Should I Limit Protein Intake For Ketosis?
Although overeating protein can indeed decrease your ketone levels, it is difficult to reach this point without trying. In general, as long as you stay within these ranges (and keep your carbs below 35 grams), you should have no problem entering and staying in ketosis:
- If you are sedentary — consume 0.6 – 0.8g of protein per pound of lean body mass.
- If you are regularly active — have 0.8 – 1.0g of protein per pound of lean body mass.
- If you lift weights — eat 1.0 – 1.2g of protein per pound of lean body mass.
For those of you who want more precise protein intake recommendations, the best resource is our keto calculator. From there, feel free to experiment with higher protein intakes while measuring your blood ketone levels if you’d like to find your personal protein limit for ketosis.
What Foods Can I Eat?
This is arguably the most common keto FAQ. The main thing is to stay away from high-carb foods, including sugars, baked goods, flour, pasta, rice, potatoes, grains, and sugar-sweetened drinks.
It might sound so simple when you look at it that way, but you’d be surprised at how common carbs are in our favorite foods. Potato chips, tomato sauce, and even salad dressings can have excessive amounts of carbs in them.
Most of your keto meals will consist of fresh cuts of meat/seafood and non-starchy veggies with additional cheese, fats/oils, and herbs/seasonings.
Click this link to be brought to a comprehensive keto food list to get you started on building a shopping list and meal plan. You can also find our keto food pyramid by clicking here.
Once you develop a better idea of high-carb vs. keto-approved foods, I recommend learning more about clean keto foods and the lazy, dirty keto approach to help you create a balanced keto lifestyle that fits your schedule and food preferences. For more info on clean keto foods and dirty lazy keto convenience options, check out our clean vs. dirty guide.
Do You Have a Sample Menu I Can Look At?
To access all the recipes on a keto menu, check out our recipe catalog.
Or, if you’re looking for keto-friendly options for a specific meal, click the relevant link below:
Keep in mind that the amount of calories, fats, proteins, and carbs change per person. Use our keto calculator and split your macros among your favorite keto recipes to figure out what your personal meal plan may look like.
Is There A Free Keto Diet Plan I Can Try?
If you’re looking for a way to experiment with keto, we’ve put together a 14 Day Keto Diet Plan with a shopping list and budget breakdown. This will help you get a better idea of what an average keto dieter will eat regularly and how it all plays into calculating your macros.
The key with keto meal plans like this is to make it fit into your own macros. That means adjusting the portion sizes to make the calories higher or lower.
You may need to adjust fat content (taking away cheese or fats/oils, adding cheese or fats/oils), change protein content to meet your needs, and adjust the carb count if necessary.
Can I Do Keto If I Don’t Eat Dairy?
Though cheese, butter, and cream are everyday staples, it is surprisingly easy to go keto without dairy products.
Get your fats from coconut, olive, and avocado products, low-carb nuts and nut butters, fresh cuts of meat, and fatty fish. Cook with extra virgin olive oil and refined coconut oil, and try using coconut cream as a substitute for heavy cream. (There are plenty of plant-based keto-friendly cheeses you can try as well.)
For a complete guide on dairy-free keto, click this link.
Can I Do Keto If I’m A Vegetarian/Vegan?
Going vegetarian or plant-based with a keto diet is possible, but it will require a bit more planning and mindful food selection. Since a standard ketogenic diet typically emphasizes meat, dairy, and seafood as primary fat and protein sources, it is crucial to make sure you are getting enough protein and nutrition without excess carbs.
Here is a link to our vegetarian keto guide for a comprehensive outline of how to make it work for you.
Vegan keto dieting will require another step up in mindful food choices and meal planning to pull off successfully. For a comprehensive guide on how to implement a ketogenic vegan diet, click this link.
Can I Use Intermittent Fasting on Keto?
Yes, intermittent fasting and keto diets work wonderfully together!
Not only will intermittent fasting help boost your ketone levels, but the keto diet will help you fast for longer without feeling hungry and tired.
For a complete guide on how to integrate these two dietary approaches, check out our keto intermittent fasting article.
I Just Started to Feel Like Crap. Is This the Keto Flu & What Should I Do?
Keto beginners often experience flu-like symptoms such as headaches, fatigue, and “brain fogginess” as their body is adapting to carb restriction and ketosis. This is typically the result of rapid water and electrolyte excretion.
You can usually remedy this by staying hydrated and eating plenty of electrolytes (i.e., broth, salty foods like bacon and deli meat, salted nuts, avocado, and keto chocolate). These are good things to consume while you’re transitioning into ketosis to help you feel and function better.
MCT oil and keto electrolyte supplements are some other proven remedies that can help with the keto adaptation process. You can find a comprehensive article on keto flu, its symptoms, and cures by clicking this link.
What Can I Do If I Am Constipated?
It’s fairly common for people starting out on keto to have irregular bowel movements. Below is a list of common advice given to people for constipation or bowel movement problems:
- Drink plenty of water with electrolytes
- Eat more low-carb vegetables, nuts, and seeds
- Try coffee or tea
- Take a magnesium supplement
- Take a psyllium husk fiber supplement
Can I Drink Alcohol On This Diet?
Alcohol can be consumed while on keto, but you must be cautious. Most alcoholic beverages are packed with enough sugar and calories to impair your keto results.
The main takeaway here is to stick with unflavored hard liquor. Wine, beer, and cocktails all have carbohydrates in them. Clear liquor is your best bet, but make sure you are steering clear of flavored liquors, as they have added sugars in them.
For specific alcohol drink recommendations and tips, check out our guide to keto and alcohol.
I Stopped Losing Weight. What Can I Do?
Weight loss plateaus are more common than you might think. There are several methods that may help you out – ranging from cutting certain foods out of your diet to changing your eating patterns through intermittent fasting or fat fasting.
Here’s a list of common suggestions that are normally advised to people that aren’t losing weight:
- Recalculate and track your macros for a few weeks to recalibrate your diet
- Cut out some dairy
- Reduce how much fat/oil you add to meals
- Decrease your carb intake
- Stop eating nuts
- Stop eating gluten
- Cut out artificial sweeteners
- Look for hidden carbs
- Begin cutting processed food from the diet
- Switch to measuring instead of weighing
- Start your morning with coffee and ketogenic MCTs followed by exercise
To learn more, read through our in-depth article on weight loss plateaus and how to break through them.
I Am Gaining Weight On Keto. What Should I Do?
If you’re experiencing unexpected weight gain, these tend to be the most common triggers:
- Adding too much fat/oil to meals
- Not eating enough micronutrient-rich foods
- Snacking on high-fat snacks without being mindful of portion sizes
- Overeating on cheat day(s)
- Drinking too much alcohol
- Neglecting the importance of stress relief and sleep quality
- Being less physically active than usual
- Eating too many carbs
Start with the easiest option for your lifestyle and build off of that momentum.
For example, sometimes all it takes is using 1-2 fewer tablespoons of butter or oil in your meals to encourage fat loss again.
To learn about the causes of and solutions for unexpected increases in weight (as well as hunger) on keto, click this link.
Can Athletes, Weightlifters, And Runners Follow Keto?
If you’re someone who does a lot of cardio – endurance running, biking, marathons, or the like — then you don’t need to worry. Studies show that aerobic training (endurance training) isn’t affected by low carbohydrate diets. (Here’s a more in-depth article on training on a ketogenic diet.)
However, if you’re training at high-intensities, such as heavy weightlifting, sprinting, and high-intensity interval training, carbohydrates will help your performance and workout recovery. That means faster gains and better strength and power performance in your training sessions. If you’d like to incorporate carbs into your diet for high-intensity performance, there are two main approaches: TKD and CKD.
- TKD is a targeted ketogenic diet, where you strategically target carb intake before your workout. This will supply your muscles with the quick-burning glucose they need to support high-intensity activity. Once it is used up after you finish your workout, your body will ramp up ketone production again. You can read more on the targeted ketogenic diet by clicking this link.
- CKD is a cyclical ketogenic diet. This is more for bodybuilding and competitors that want to stay on a ketogenic diet while still building muscle with high-intensity workouts. It is also used to shed or increase water weight as needed for weigh-ins and aesthetics. In this method, you stay on a regular ketogenic diet for a period of time (usually 5 days) and then do what is known as a carb-up (usually two days or the weekend). In a CKD, you are essentially replenishing all of your glycogen stores for your high-intensity training sessions during the week. You can read more on a cyclical ketogenic diet in the article I wrote.
For everything you need to know about exercising on the ketogenic diet in one place, check out our comprehensive guide on the subject.
What Will Keto Do To My Blood Sugar Levels?
Limiting carbohydrate intake typically results in a subsequent decrease in blood glucose levels. This is why diets that limit total carbs are often recommended for managing type 2 diabetes and can be used as a strategy to reduce insulin requirements in type 1 diabetes.
In fact, some research suggests that the keto diet effectively manages and, in some cases, reverses type 2 diabetes.
What Supplements Should I Take?
Sometimes we can get cramps or just not feel “right” after starting a ketogenic diet. Some supplements that are commonly suggested for keto dieters include:
- Multivitamin for Women
- Multivitamin for Men
- Magnesium Supplement
- Vitamin B Complex
- Vitamin D Supplement
- Potassium Supplement
Always check with your doctor before introducing vitamins into your diet.
For an in-depth look at the best supplements for your keto lifestyle, check out our keto supplements guide.
Should I Take Exogenous Ketones And/Or MCT Oil?
You’ll come across many keto diet supplements that claim to boost ketosis and fat loss, such as keto pills, exogenous ketone salt powders, and MCT oil.
Exogenous ketones and keto pills will boost ketosis, but they will also impair your natural ability to produce ketones in the process. This is why we recommend supplementing your diet with ketogenic medium chain triglycerides (MCTs) if you want to boost nutritional ketosis and energy levels.
Ketogenic MCTs are a type of saturated fat that can be directly absorbed into the liver and converted to ketones. To put it more succinctly: Ingesting ketogenic MCTs will help enhance ketone production and support your body’s ability to enter and maintain nutritional ketosis, while keto pills and exogenous ketones will not.
For a closer look at ketones and ketone-boosting supplements, check out our comprehensive article on ketones.
Can I Eat Sugar-Free Sweeteners And Sugar Alcohols On Keto?
Yes, but not all “sugar-free” sweeteners and sugar alcohols will have the same impact on our bodies. There are a bunch of low-calorie sweeteners and sugar alcohols on the market now that will contribute more net carbs to our diet than they claim on the label.
For this reason, we recommend sticking with pure erythritol, monk fruit extract, and stevia (or a blend of these natural keto sweeteners) because they typically don’t cause blood sugar or insulin spikes. When used in combination, they seem to cancel out the aftertaste that each has and sweeten just perfectly.
For a comprehensive look at all of the best and worst sweeteners for keto, click here. In this article, we break down every popular sweetener along with its carb content and glycemic index to give you a better idea of what you should use and what you should avoid.
Common Keto Diet Terms and What They Mean
- AS: This means Artificial Sweetener, which is a category of sweetener that doesn’t exist naturally and is used to sweeten our foods with a reduced or zero carb count.
- BHB: Beta-hydroxybutyrate. The primary ketone that our body uses for energy. The main ingredient of exogenous ketones (which are not needed).
- BPC: This is known as Bulletproof coffee. We adapted the recipe to make it more ketogenic with our Ketoproof Coffee recipe. Essentially, you’ll be blending grass-fed butter, MCT oil, and coffee with an emulsion blender to help up your fat content, boost ketone levels, and give you a “full” feeling through the morning.
- CICO: Calories in, calories out. The basic idea is that energy stored = energy in – energy out.
- CKD: Cyclical ketogenic diet. Alternating between a standard keto diet and a higher carb diet to help aid high-intensity exercise performance.
- Fat Bomb: These are generally packed full of oils and fats to up our fat content for the day. Some people have trouble keeping up with their fat content, so they make a fat bomb to help them out. Here is a delicious fat bomb recipe for you to try. You can find more recipes and DIY options in our keto fat bomb guide.
- Gluconeogenesis: the biochemical process of breaking down amino acids into glucose. Click here if you’d like to learn more about this process.
- Glycolysis: the biochemical process of breaking down glucose into energy.
- HWC: This stands for Heavy Whipping Cream. Just ordinary cream that, for a lot of us, is a daily staple in our coffee and keto diet.
- IBS: Irritable bowel syndrome. Depending on the person, keto can either improve IBS symptoms or aggravate them.
- IF: The abbreviation for intermittent fasting. This is a diet approach that can be used to increase fat loss and ketosis. There are many IF approaches; the most common is being a 16-hour fasting window followed by an 8-hour feeding window. Learn more by checking out our complete guide to IF on keto.
- IR: This relates to insulin resistance. This is when the body’s cells cannot properly respond to the insulin hormone.
- Keto: Ketogenic. A shorthand term that many people use.
- Ketoacidosis: a metabolic state where an unusually high concentration of ketone bodies leads to acidic blood levels (which can be lethal). This typically only happens in diabetics.
- LCHF: Low Carb High Fat. This is the most sustainable approach for nutritional ketosis.
- MCT: Medium Chain Triglyceride. These can help boost your metabolism and are quite unique. When they are metabolized, they can be turned into ketones straight away. The best MCTs for boosting ketone production are caprylic acid (C8) and capric acid (C10).
- Micro: Micronutrients. The vitamins and minerals that are in our foods.
- Net Carb: The carbs in food that can negatively impact ketosis. To find the net carb content of any food item, you will subtract the number of grams of “Dietary Fiber” from the number of grams of “Total Carbohydrate.”
- NSV: Non-scale victory.
- RDV: Recommended daily value.
- SAD: Standard American Diet. The typical diet of most Americans.
- SF: This means Sugar-Free. There are a range of sugar free foods that a lot of people consume, normally containing artificial sweeteners.
- TKD: Targeted ketogenic diet. Intaking carbs prior to a workout. Usually used with moderate-high intensity workouts when a standard ketogenic diet is not giving enough energy to get through them.
- WOE: Way of Eating. This is just a term used to reference someone’s diet.
Terms Related Fat and Fat Intake
Triglycerides: 3 fatty acids attached to a glycerol backbone.
Fatty acids: the fats that we digest from the foods we eat. The three main fats we get from foods are:
- MUFA – Monounsaturated fatty acid.
- SFA — Saturated fatty acid.
- PUFA – Polyunsaturated fatty acid. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
Omega-3 – Omega 3 Fatty Acid. There are three types:
- EPA – Eicosapentaenoic acid.
- DHA – Docosahexaenoic acid.
- ALA – Alpha-linolenic acid. Only available in nuts and seeds.
Omega-6 – Omega 6 Fatty Acid. Here are the most common types:
- GLA – Gamma-linolenic acid.
- CLA – Conjugated linoleic acid.
- LA – Linoleic acid.
- ARA – Arachidonic acid.
If we didn’t answer one of your keto questions, search our keto diet knowledge base for the answer or leave a comment below.
Hi Laura All the recipes have daily calorie intake of about 1600. The keto calculator shows mine to be about 1120. How can I adjust the recipes for my daily caloric intake?
You can reduce the serving size, or possibly just leave some ingredients out of the recipes. (Take out cheese, reduce fat used, etc.) On the days that have a dessert maybe skip or reduce serving size. (I’m assuming you are talking about the meal plan?)
Yes but after looking at all the recipes they are all about 1600+
If I take out fat is the defeating the purpose
I’m sorry I’m so overwhelmed
If you don’t want to have to change the recipe itself it will be easiest to change portion size of the recipe. 🙂 Then the percentages should be the same but within your daily targets.
Hi! I’ve been doing keto for a few months, but my doctor ran an allergy panel, and turns out I’m super sensitive to eggs, both yolks and whites. 🙁 So many recipes use eggs, is there any substitute? I know not for just eggs themselves (like eggs benedict or fried eggs), but as ingredients in breads or other recipes? TIA!
Oh no! I know a common vegan trick is to create a “flax egg.” I don’t have a lot of experience with those. I think it can work as a binder, but might not work in baking recipes that rely on an egg to puff up. If you’re OK with eating soy, tofu scrambles take some getting used to but can be a good breakfast option.
Hi Craig–I posted this in a different, incorrect place, I think. It’s about potassium.
I’ve been on keto for about 5 months now, for health rather than weight loss. I thought it was going well until I had my electrolytes tested, and my sodium was low, potassium high. I supplemented sodium even more, did test again, sodium came up but potassium went to danger levels. They gave me icky medicine and it came down, but I don’t know what caused it, so may happen again. Was it just not enough sodium? I keep pretty close to my macros–30 grm. carbs, 60 grams protein, about 120 grams fat, or over 70%. 110 pounds, female, lightly active, not sedentary, 75 years old.
Thanks for any insight.
Hey Karen,
Your sodium/potassium balance depends on many factors, from the carb content of your diet to your kidney function (which declines with age).
It’s possible that your sodium was low because of the carb restriction (lower insulin levels causes more sodium to be excreted), and you may not have been replenishing the sodium you lost. When you increased sodium consumption to make up for that, you may have taken too much which caused the excess sodium to be excreted along with more potassium than usual.
I am not saying that this is the case with you, but this is what might have happened.
All I can really recommend is to follow the general guidelines:
-get at least 4,700 mg of potassium daily
-have around 1,500 mg of sodium daily
An easy way to track this is by using the calorie and micronutrient tracking app called cronometer. We have an article on how to set it up for keto that you can find here:
https://www.ruled.me/carb-tracking-for-keto-diet/
It is possible that if you are able to get close to the right amount of potassium and sodium most of the time that you won’t have electrolyte issues.
Hi there, jumping back onto the Keto WOE .. had a break over xmas :p
Question… I have calculated my macros to be: 1344 cals – 119g fats 20g carbs & 49g protein…
Is it possible the protein is incorrect? …
1 boiled egg has 42g protein – that is my entire days worth of protein in 1 egg?
My details are female, 25yr, 40% fat, 73kgs, 169cms tall, low activity, 0.6 protein & 20% deficit….
Aiming to lose another 10kgs – I lost 10kgs within 2 months last time and have maintained that for about 5 months… want to lose another 10kgs and maintain myself at 60kgs.
Hey Gillian,
49 grams of protein looks correct, and all of your numbers look good.
Fortunately, one boiled egg doesn’t have 42 grams of protein in it. That’s what you would get from eating 7 boiled eggs.
Each boiled egg actually has roughly 6 grams of protein in it. This means that you’d have to eat 8 large boiled eggs to meet your protein needs.
Congrats on your awesome results so far! It looks like you are well on your way to losing another 10 kgs.
Hi, I’m on Glucophage for insulin resistance, is a Keto diet safe for me?
Yes, it is safe for you. It may even be able to help you get off of Glucophage completely.
Just make sure you work together with your doctor regarding any dietary changes you make.
If you’d like to learn more about how keto can help you, check out these articles:
https://www.ruled.me/lower-blood-sugar-naturally/
https://www.ruled.me/the-ketogenic-diet-and-insulin-resistance/
https://www.ruled.me/the-ketogenic-diet-and-diabetes/
With the 30 Day Keto Diet Plan are the recipes in each week made for enough to eat for the rest of the week?
For the 30 day plan, all of the days have some cooking or preparation involved. There are several recipes where you create them earlier in the week then eat leftovers later in the week too.
I don’t eat beef and pork so what is the repla
cement??
You can eat chicken, or even use our vegetarian recipes. 🙂
I am on a keto diet for insulin resistance. I am working with medical professionals in support of following a keto diet for weight loss to get the insulin resistance under control. I am also now doing crossfit 3x a week. One of things that I find post workout is to have a shake, but so many “keto” shakes on the market have tapioca flour or corn starch in them. Do you have recommendations for really good protein powders or shakes that can be made without a blender?
Hey Erin,
It sounds like you are on track to getting your health under control!
I personally use blenders for all of my shakes and smoothies, so I don’t have any specific recommendations. However, whey protein powder and hydrolyzed collagen protein powder tend to mix really easily in water without a blender. There are plenty of brands out there that don’t have any added carbs in them.
Just search for “whey protein powder” or “hydrolyzed collagen protein powder”, and make sure they don’t have any added carbs or sugar.
Good luck with everything!
I’m going to be starting the Keto diet shortly, I watched my sister do a high protein based diet that she paid hundreds of dollars to do, she lost alot of weight but with this diet they told her exactly how much meat to eat(8-10oz); for this diet how do you know that you are getting the correct amount of protein? For example, how much should the pork chop you eat weigh in order to get the right amount of protein? (If this doesn’t make sense, I’m sorry chemo brain is horrible this morning)
Hey Cherie,
To find your protein needs, use our Keto calculator:
https://www.ruled.me/keto-calculator/
From there, I recommend using a calorie tracking app to track your macros. The app will have a database of the most common Keto foods with accurate protein measurements based on what you enter into it.
Here is a guide on how to use a calorie tracking app for Keto to get you started:
https://www.ruled.me/carb-tracking-for-keto-diet/
Or you can guesstimate by googling what you are eating and seeing how much protein is in a serving size of the food you are eating.
Does all of this make sense? Wishing you all the best with your chemo treatments and recovery! Please let me know if you need help with anything else.
Hey Cherie,
To find your protein needs, use our Keto calculator:
https://www.ruled.me/keto-c…
From there, I recommend using a calorie tracking app to track your macros. The app will have a database of the most common Keto foods with accurate protein measurements based on what you enter into it.
Here is a guide on how to use a calorie tracking app for Keto to get you started:
https://www.ruled.me/carb-t…
Or you can guesstimate by googling what you are eating and seeing how much protein is in a serving size of the food you are eating.
Does all of this make sense? Wishing you all the best with your chemo treatments and recovery! Please let me know if you need help with anything else.
Protein Powders— whats the best to go with while on a Keto diet? My husband and I workout frequently and like to have a protein shake after workout. My current protein is low carb, low sugar, high protein and low fat.
Thanks!
Hey Lindsay,
I have no specific recommendations because there are so many powders out there. In general, just make sure your protein powder helps you meet your macros without putting you over your carb limit at the end of the day. This means you should try to find protein powders with almost no carbs in them.
From a muscle building perspective, whey protein is typically the best to consume post workout.
2 years ago, I had a blood clot in left anterior descending artery in my heart causing cardiac arrest. I have a stint and have been placed on a number of meds: Blood thinner, Cholesterol pills and a diuretic blood pressure medicine. I was also placed on a low sodium diet. Will this be a problem with the keto diet?
Hey Dark Hawk,
You will have to work closely with your doctor if you decide to follow Keto because it will make a lot of changes throughout your body that will affect your cholesterol levels and blood pressure.
For more information, I suggest checking out these articles on cholesterol and blood pressure:
https://www.ruled.me/the-ketogenic-diet-and-cholesterol/
https://www.ruled.me/can-low-carb-diet-lower-blood-pressure/
If you have any other questions, please let me know.
Can I substitute things like cilantro, pesto, fish?
Sure, as long as they fit into your macros, you can substitute anything you like.
I just downloaded all the PDFs but the math on the recipes for each day are over my caloric/fat/carbs/protein intake i should have based on the ruled me KETO CALCULATOR Anyone have any suggestions?
Hey Maggie – if you send me an e-mail with your macros I’ll try to help you with some suggestions!
What is best to use in my coffee for cream
I’m not sure I understand the question – you’d just use heavy whipping cream instead of milk or half n’ half.
Just curious, I downloaded your 30 day plan awhile back – a year or possible two. My computer just crashed on me and I lost all my files 🙁 Is it possible to redownload it or do I need to pay again?
Hey Jamee,
Yes — just follow this link and enter “0” for your donation amount:
https://www.ruled.me/30-day-ketogenic-diet-plan
If you have any other questions, please let me know.
Hey Jamee,
Yes — just follow this link and enter “0” for your donation amount:
https://www.ruled.me/30-day…
If you have any other questions, please let me know.
Hey Carrie,
I recommend reading our article on how to follow keto without a gallbladder:
https://www.ruled.me/how-to-follow-keto-without-a-gallbladder/
And our article on weight loss plateaus:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
They have all the info you need to get you on track.
If you have any questions after reading these articles, please let me know.
Hey Carrie,
I recommend reading our article on how to follow keto without a gallbladder:
https://www.ruled.me/how-to…
And our article on weight loss plateaus:
https://www.ruled.me/ketoge…
They have all the info you need to get you on track.
If you have any questions after reading these articles, please let me know.
Really clear and helpful articles – thank you. I am 9 days in to my keto diet. I have found the carb / sugar cravings hard to be honest but i think they may be beginning to subside a little. One of my problems is that i am not confident in my “net carb” calculations. I havent been counting so far – i have just been strict in limiting total carbs and feel that i may be missing out on foods i can eat. I know that that the principle is to deduct the amount of fibre from the total carbs but i’m just not confident enough to try in case i ruin the hard work i’ve already done. For example, i have found a chocolate (85% cocoa, sweetened with stevia) that shows 18.7g carbs per 100g (of which sugars 3.2g) but fibre is 34.8g. Obviously if i deduct the fibre amount from the total carbs, i am left with a net deficit. Surely i can’t just eat as much of this as i’d like? Please help
Hey Matt,
Do you live in Europe, Australia, or Oceania? If so, the carb content on the label reflects the net carbs in a serving of that food so you will not have to subtract fiber from that number because it already has been done for you.
I need an answer about my weight loss
First week I lost 6 pounds. Second week I gained a pound. I think it’s the keto bread. ??? I’m staying below 20 carbs so I don’t get it
Make sure you’re tracking what you eat (fat, carbs, protein – not just carbs). Typically initial weight lost is water weight. You can find your macros using our keto calculator and go from there.
Hey Laura,
Weight will usually fluctuate in the first couple of weeks of keto dieting. I recommend giving it another two weeks before you make any adjustments.
If, at that point, you aren’t losing weight, then check out this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
It will get you back on track to fat loss.
If you have any other questions, please let me know. 🙂
I really want to start a ketogenic diet using the meal plan on this site but am concerned because I do not eat any pork products. Do you have any suggestions for replacements for the pork products in the meal plan?
It depends on the recipe, really. A lot of pork products have similar macros to lamb or can be subbed for another meat and you add some extra fat. You can also replace meals with pork in with other meals that do not have pork, but have similar macros.
Most pork products can be replaced with equal amounts of lamb. Otherwise, since pork is a pretty fatty meat, you may have to add some extra fat into your meals. For pork rinds, there is no easy replacements unfortunately.
Hey Melissa,
You can pretty much use any other meat you would like to replace pork. If you need to replace bacon specifically, I recommend using turkey bacon that has no added sugar, dextrose, maltodextrin, or any other added carb-rich ingredients in it.
I’m starting week 5 of keto lifestyle. Watching my macros on My Fitness Pal and am doing pretty good. I feel so much better, had IBS symptoms for years. But lately I’ve had a mid day slump to where I need to nap. I feel great after my fat coffee or high fat breakfast…lots of energy. Just wondering about what to do to keep the energy up all day. Love this website, thanks.
Different things work for different people, so there is no real answer I can give on this one. I’d recommend trying to fast through breakfast and break your fast mid-day with a big salad with fat, protein, and plenty of leafy greens. The fasting may make you more tired initially, but as your body adjusts it may help with your energy levels.
Hey Marilyn,
Congrats on the great results so far! What you are experiencing is normal for most people, regardless of their diet. Most of us will experience a dip in energy in the early to mid-afternoon.
Here are some ways you can make it through that crash and finish your day strong:
1. Take a quick nap or meditate.
2. Do some exercises to get the blood and energy flowing. Squats, burpees, lunges, pushups, and going for a brisk walk are some good options
3. Supplement with MCTs from MCT oil or MCT powder. This will give you a quick ketone energy boost.
4. Eat a high fat keto snack. Snacks that have MCTs In them are best.
Try them out for yourself and see what works best for you. If you have any other questions, please let me know.
My macros have me eating less than 1000 calories. (72g fat, 20g carb, 50g prot). Is that okay? I’ve read before that it shouldn’t be less than 1000 and I do end up still hungry. Any advice?
You could reduce your calorie deficit to be smaller if you’re a small framed person. I’d recommend something like 10% or 15% deficit instead of the keto calculator’s default which is 20%. 1000 calories is needed for some people (small frame, not excessively heavy, etc.) but if you are active or non-sedentary, you may need more.
Hey BG,
If you are shorter and weight less than average, then eating fewer than 1000 calories may be what you need to do.
What are the values you entered into the keto calculator?
I am used to eating every 2.5 hours. How far apart should my meals be on this plan?
Help! I’m confused…
I have been trying this diet now for about 2 months, but not exercising a whole lot. At first I just did low carbs, but didn’t count grams, just stopped eating starches and sugar, had an occasional piece of bread and 1/2 glass of wine a few times a week. As well, I was eating LEAN meats – turkey breast, chicken, salmon. After about 2 weeks, I wanted to quit. I felt like a crack fiend detoxing! I KNOW it was from deleting sugar and carbs, I was completely exhausted and I was so constipated! And it didnt seem I lost a pound! All I wanted to do was sleep! I had caught that “keto flu”…
Then a few friends of mine suggested I eat way more FAT! Steaks, bacon, burgers with lots of cheese, etc. Well, it worked. I am FINALLY starting to lose weight! BUT… here’s where I am confused and have some questions I cant seem to get a straight answer on….
1. I read in several places (and seen on those Doctor shows) that you should only be on a TRUE Ketosis diet for about a week — but first of all, I had to be on it for a good 3 weeks before I even started to see results! And I mean, I was following it to the letter! Lots of fat, NO SUGAR, no fruit, no bread, etc, maybe the occasional Hard Seltzer, I’d have a bite of keto brownie at night, taking supplements, butter and MCT oil in my coffee, and I even have a little more energy to work out sometimes, etc. I think my carb grams were like 6 grams a day! …
MY QUESTION IS, if I’m only supposed to do this for a week or so, what do I do now? Go back to my old diet? — which TRULY wasn’t bad — I LOVE vegetables, ate fish and lean meats, organic almost everything, but I hardly ate beef or bacon, and when I did, it was grass-fed beef or bison, and turkey bacon. The worst part of my diet was the sugary flavored junk I’d put in my coffee, I LOVED tortilla chips and salsa and I’d have a glass of Red Blend wine every night– my three vices. But bc of my age (menopause is nipping at my heals), and sedentary lifestyle (I go to an online school and spend a lot of time reading), I weigh more than I ever had in my life! Its embarrassing!! What kills me is that I’m NOT a junk food eater or a couch potato, I JUST LOOK LIKE ONE! Ugh….
So, WILL MY BODY STAY IN THIS KETO STATE IF I GO BACK TO MY REGULAR DIET? If not, what should I change? Will simply staying off the sugar do the trick? What if I go back to lean meats and fish and decrease my saturated fat in-take so much, will it kick me back out of ketosis?? If I KEEP THIS CURRENT DIET UP, will I eventually go into renal failure or something? And since I obviously cant stay on this diet forever, WHAT SHOULD MY DIET LOOK LIKE NEXT??
2. I would like to go back to eating some carbs – fruit for dessert, drink my favorite wine again, (I can do without the crack in my coffee everyday) and eat a plate of pasta again, or a real sandwich! (I eat gluten free btw, IDK if that makes a difference), should I limit that consumption? Should I limit myself to one “cheat day” a week or a certain amount of grains/carbs per day? And when I do EAT CARBS AGAIN, SHOULD I CARB LOAD THE DAY BEFORE OR AFTER A WORK OUT DAY??? And aside from sugar and “white carbs”, WHAT CARBS SHOULD I JUST AVOID ALTOGETHER??
Sorry, this was so long winded, but I’m desperately overweight and feel so unattractive! I’ve always been a thin-ish person, and I know its unhealthy to remain this big! And Ive spent so much money on every other fad diet there is, I’m just done. FInally seeing results has inspired me to keep going, but HOW!?!?!?!?
Thanks so much! – Vanessa
Hey Vanessa,
You can follow the keto diet for much much longer than a week. Studies have shown that it is safe to follow for the long term (as long as you are still healthy and getting the results you want).
If you feel good on the keto diet and your blood work shows no issues, then you can stick with keto as long as you’d like.
Also, it is important to know that being in a calorie deficit (eating fewer calories than you need to maintain your weight) is the key to weight loss, so you can eat bread, pasta, and dessert again as long as you eat them sparingly (having a cheat meal or a cheat day is one way of doing this).
If you want to sustain ketosis, however, it’s best to keep your carbs below 35 per day. Being in ketosis is not necessary for weight loss, but it can curb hunger and make it easier for you to eat fewer calories so you can lose more fat.
Regarding carb loading for exercise: I’d only recommend doing this if you are doing high intensity exercise regularly (e.g., sprints, CrossFit, and other exercises where you push yourself to the limit). If you are doing cardio type exercises, then carb loading is not necessary at all.
I touched on a lot of topics briefly, so here are some articles that you can check out if you want to learn more about each one:
For more on how to implement a successful keto diet:
https://www.ruled.me/the-10-best-tips-for-keto-diet-success/
For more on how to lose weight:
https://www.ruled.me/how-to-lose-weight-ketogenic-diet/
For more on carb loading while you are on keto:
https://www.ruled.me/3-ketogenic-diets-skd-ckd-tkd/
If you have any other questions, please let me know. Good luck! 🙂
Hello. I am just beginning keto…today actually. I made a smoothie with blueberries today. When I read the label are the carbs usually listed as a new carb on the label or do I subtract the fiber from the carbs and log that way? Also…if they aren’t as net carbs on the label and I subtract the fiber out…how for I get an accurate calorie count?
Example:
20 carbs=80cals
If I then subtract the 6 fiber it list in my log as 14 carbs which is =56 Cal’s
So where do the 24 Cal’s get accounted for
Hey Mary,
Here is the info you need regarding net carbs (and even if it says “net carbs” on the label, I still recommend calculating them yourself):
https://www.ruled.me/faq/how-do-i-calculate-net-carbs/
Regarding calories, just use the calorie count on the label.
If you have any other questions, please let me know.
Hey Mary,
Here is the info you need regarding net carbs (and even if it says “net carbs” on the label, I still recommend calculating them yourself):
https://www.ruled.me/faq/ho…
Regarding calories, just use the calorie count on the label.
If you have any other questions, please let me know.
I’m a small UK lady 5ft 4, small frame, weigh 125lbs but have at least 20lbs unsightly stubborn fat on my legs and bum to remove. I do min 2hrs good brisk walk every day with my dogs. I’ve got rid of nearly 3 stone (42lbs) on a meal replacement VLCD but now looking to remove the rest of the fat and get really lean without starving myself. I want to see proper muscle definition in my legs as I have with my upper body. Need to know the quickest way to strip fat and turn myself into a fat burning beast. My body loves fat and I can eat a diet of virtually zero carbs without effort. Why not provide some specific advice for small ladies like me as a blog post?
Hey Beverley,
Fortunately, the same weight loss principles apply to smaller ladies as they do for everyone else. To help you lose those last 20 lbs, I recommend checking out our in-depth article on how to lose weight using the keto diet:
https://www.ruled.me/how-to-lose-weight-ketogenic-diet/
If you have any other questions after checking out the article, please let me know.
Howdy. I’m a long time Keto dieter (2 plus years (Started in 2016). 2 cheat days in all that time), but I may need to change things up and need some input. I started at 350, got down to 233. Stalled, fluxuated a bit and now I’m gaining weight. I eat the same thing (pretty much) every day. I don’t exercise, per say, but I do walk as much as I can. I get my carbs (under 20 grams) from Broccoli (or Brussels Sprouts) everyday. I don’t eat dairy, nuts or anything processed (with the exception of mustard). I cooked Chicken thighs from Costco in my Instant Pot with Volcanic Lemon Juice (from Costco), water, salt and garlic. I drink water or green tea.
I’m very, very good on Keto. In the last six months, I’ve added in Intermittent Fasting on a 24 cycle everyday. Initially, I backed off my fat grams, but it the last few weeks, added in more butter with the Broccoli.
Truth be told, I don’t track my Macros.
I have heard that the body fights major weight loss at around the 2 year point. I think that’s what I’m seeing, but not sure.
I’d like to lose more to get down to 220, and maybe down to 180, but I’m nervous at how things are going at this point.
Any help to get me back on track will be much appreciated.
Hey Jerrodd,
We recently updated an article that will help you understand what’s going on and provide you with a few strategies that may be helpful for you:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
If you have any other questions after reading the article, please let me know.
Hey Jerrodd,
We recently updated an article that will help you understand what’s going on and provide you with a few strategies that may be helpful for you:
https://www.ruled.me/ketoge…
If you have any other questions after reading the article, please let me know.
i have a high uric acid that I am restricted to high proteint , is this still okey?
Hey Lyn,
Yes it is, but I recommend reading through our article on gout and keto before you get started:
https://www.ruled.me/does-the-ketogenic-diet-relieve-gout-symptoms/
In the article, you will learn how to formulate a Keto Diet that may help decrease your uric acid levels.
If you have any questions after reading the article, please let us know. 🙂
Hey Lyn,
Yes it is, but I recommend reading through our article on gout and keto before you get started:
https://www.ruled.me/does-t…
In the article, you will learn how to formulate a Keto Diet that may help decrease your uric acid levels.
If you have any questions after reading the article, please let us know. 🙂
Is it safe to eat Keto ALL THE TIME? Or is a short break recommended periodically. If a short break can be a good thing, how often? And how long? Thank you!
It should be safe to eat keto all the time. I’ve been keto for 12 years and I am very healthy. There have been long-term studies but it’s mostly in children who have epilepsy. There have been no long-term studies that I know about for keto, but there are lots of people who have been doing it long-term with great results and lab work.
Hi! I’ve been on keto for the past 10 days, and tracking my macros. my cal intake is generally around 1500 with Fat: 65-80%, protein n carb however, end up almost the same…
is that a problem for hitting ketosis?
I’m gonna try fitting in more protein than carb, but I’m just wondering if my carb=protein has kicked me out of ketosis?
I did feel pathetic around day 5, so I think I did enter ketosis at some point… But not sure now
Hey Kari,
On days when you eat 80% fat (with 20% carbs + protein), you are most likely promoting ketosis. However, as the fat % goes down, your diet becomes less and less ketogenic because your carb intake is climbing a bit too high.
For optimal ketosis, we generally recommend aiming for 35 grams of total carbs and 25 grams of net carbs per day. This is the easiest metric you can track in order to stay keto.
If you’d like to dive deeper on this topic, I recommend reading through our article on keto carb limits:
https://www.ruled.me/find-k…
And if you have any further questions, please let me know 🙂