Keto Diet frequent asked questionsUpdated a year ago
Information about the Keto Diet
What does it mean to burn fat for fuel?
When we switch to eating a very low-carb high-fat diet we allow our bodies to switch from burning glucose to burning fat for fuel. What happens here is we restrict our carbohydrate intake (less than 25 net carbs per day usually) and increase our fat intake. As we cut back on carbs, our body will realize there is not enough glucose coming in, and it will switch to using fat as the main energy source. Once your body has made this switch, you’re in what is called ketosis! What’s important to note is this process is natural and normal!
What is the difference between carbohydrates and glucose?
What is important to understand is any form of carbohydrate we eat will eventually be turned into glucose in the body. So when we say carbohydrates, know that in the body carbohydrates turn into sugar. Of course eating a sweet potato does not have the same effects as eating two tablespoons of pure white sugar, but both will raise blood glucose levels.
What are net carbs?
Net carbs are the total carbs minus the fibre and sugar alcohols. On a keto diet people tend to measure net carbs as fibre is not absorbed in the body the same way other carbs are. All our products have the net carbs measured.
Tips for starting on the keto diet.
Drink lots of water: you're body is losing a lot of water weight in the beginning stages! Keeping hydrated is very important to preventing flu symptoms.
Increase salt/electrolyte intake: your body is also losing a lot of its electrolytes with the water weight. Just as athletes need to replenish after a big workout, ensuring your body is receiving all the lost electrolytes as you're transitioning into ketosis is important. Try purchasing an electrolyte supplement or Phat Tea which comes with salt and MCT in it! You can also add salt to bone broth or other drinks.
Gradually cut down the carbs: going zero to one-hundred with carb reducing can be a bit of a shock to the system. Slowly cutting out carbs can be a way to ease your body into it. Try choosing one category at a time and letting your body adjust. If you're used to eating a lot of bread/cereal/pasta try removing these, then work your way down to starchy veggies etc.
What is the keto flu?
As your body is transitioning from burning sugar to burning fat for fuel, many people experience what is known as the keto flu. The keto flu is a term used to describe a range of symptoms that usually occur within the first two weeks of starting the keto diet (especially days 3-5). Although it is not really a flu, it can be uncomfortable and cause some people to feel discouraged. It is important to know that these symptoms are 1) normal and 2) temporary!
To read about how to prevent keto flu symptoms read this article here: https://ketolibriyum.ca/blogs/ketolife-blog/understanding-the-keto-flu?_pos=1&_sid=20f552fad&_ss=r
What is ketosis? Perhaps an obvious place to start, but very important to understand before embarking on your keto journey - what exactly is ketosis? Put simply, ketosis is a state achieved when your body switches from burning glucose to burning fat. Your body achieves this by eating a ketogenic diet, aka a diet that is very low-carb and high-fat. Studies have shown that people on the ketogenic diet who regularly perform aerobic exercise burn significantly more fat than their peers on a high carb diet.
How many carbs are in each day?
All of our meal packages will contain less than 25 net carbs per day. The exception is the Active Keto Package which may contain up to 35 net carbs. 25 net carbs is usually the target for a ketogenic diet.
Can you exercise on a keto diet?
Most certainly! Here are some tricks and tips;
Take it easy with the workouts during the first couple weeks until you are in ketosis and fat adapted!
Listen to your body and take extra recovery time during this period
Don't try a new workout until after you are fat adapted
Be sure to get enough minerals through your diet (Sodium, Potassium, Magnesium). These minerals will help prevent the Keto Flu and aid in workout recovery
Can you share any helpful educational resources?
https://www.carbmanager.com/ (Or search for this free App in your mobile App Store)
https://dofasting.com/ (Dr. Jason Fung)