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Do you have questions about the Keto Diet? The Keto Diet, in combination with intermittent fasting, have huge health benefits and weight loss advantages. Both have been instrumental in my journey to weight loss and feeling better.

I believe this lifestyle helped me recover from thyroid cancer and the depression that followed.

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Below are questions many of my friends and clients have asked about Keto. Hopefully sharing these will help guide you through the process.

To get started on one or both ways of eating and see the results I acheived, you can read the blog posts “Intermittent Fasting Results and How to Turn Your Body Into a Fat Burning Machine and Blast Plateaus” and “Keto Diet Review, Before, After and How to Start”.

Is The Keto Diet Dangerous? 

Not at all. Some folks get confused about the difference in the Keto Diet and ketoacidosis, which can be life-threatening. Ketoaidosis is when the body’s blood is highly acidic and is most often seen in people with diabetes. Ketosis that you obtain from the Keto Diet, is different from the dangerous ketoacidosis. Ketosis is a natural metabolic state with several health benefits.

How Do I start The Keto Diet?  

Read The Obesity Code by Dr Jason Fung.  I highly recommend it to anyone thinking about Keto and Intermittent Fasting. I also use the Simply Keto recipe book by Suzanne Ryan. You can also watch YouTube videos by Dr. Fung, Dr. Berg and Keto Connect.

Start by documenting what you are eating and count the carbs. I use the free version of the MyFitnessPal app to log mine.  If you are like me, you will be shocked at how many carbs you are consuming each day.

Do you have potatoes or rice at almost every meal? (I did ?) Just one potato has over 30 carbs.  Try to limit your carbs to 50 the first week and then you should start trying to stay right at or under 30 net carbs.

You also want to count your fat and protein.  The amount of carbs, fat and protein are referred to as macros.  At first I felt overwhelmed by this but it is really not that hard.  You can use a macro calculator to figure out what yours should be based on your unique information.

• Macros are based on many factors such as age, weight, weight loss goal, height, etc.
• Example – mine are 89 grams of fat, 67 grams of protein and 30 grams of carbs.

As you log your food into MyFitnessPal, it will tell you the % of fat, protein and carbs you are consuming.  I don't stress when I miss my protein and fat, but I do make sure I stay under 30 net carbs, except for my “cheat days” where I will stay under 50 net carbs.

MyFitnessPal will count total carbs so you can subtract out to find net carbs as shown below.

Net Carbs = total carbs minus fiber, minus added sugar alcohols

In this example. Net carbs = 3

Carbs (25) – Fiber (1) – Sugar alcohol (21) = 3

Sugar alcohol are organic compounds that occur naturally in fruits and vegetables. Xylitol, Erythritol and sorbitol are popular sugar alcohols.  You will find this in packaged foods such as protein bars and healthy snacks.

Use Erythritol or monk fruit when you want something sweet. These are the best choices:

• Regular Erythritol 
• Powdered Erythritol(great for cake frosting and baking)
• Monk Fruit

How Do I Know When I Am In Ketosis?

• Dry mouth of bad breathe (unfortunately) is the usually the first sig
• Increased fatigue or Keto flu the first few days (see more below)
• Increased focus and energy after about a week
• Decreased appetite (even for a food addict like me)
• Rapid weight loss in the first week
• More Ketones in your blood or urine

What Is Keto Flu & How Do I Get Through It? 

Keto flu is the term given to the way you feel sometimes after the first few days of starting a Keto Diet.  Your body is adjusting to the decrease in carbs and almost going through a withdrawal.  I was fortunate and only experienced this for about 1-2 days, but I think it was because I had already been gluten free for over 5 years.

The symptoms differ for each person but usually it involves an overall tired feeling, lack of focus and a headache.  This is because your body is changing from burning carbs to burning fat.

It helped when I added electrolytes to my morning.  I would put a few drops of these  electrolytes into my water and they would help with headache and that tired feeling.

Remember, this is only temporary until you body is able to make the adjustment.  Once you get over this hurdle, you will feel so much better it will be worth it.

What Can I Do About Dry Mouth & Bad Breath? 

First of all, for many health reasons, drink lots of water.  You should be drinking AT LEAST  1/2 your body weight in ounces.  Strive to drink more and keep a glass water bottle filled with filtered water with you at all times.

Try this one because it has a silicone outer shell and when you drop it, (I haven't so far knock on wood), it's less likely to break.

Try not to drink out of plastic if you can keep from it.  I don't unless I am traveling and have no choice due to the BPA that can seep into the water.  I can really tell a difference when I skimp on water.

You can put a little drop of peppermint essential oil in some coconut oil or water and swish it around in your mouth.

Chew gum, but not any with artificial sweeteners or sugar. I keep a 100 count jar of Spry Xylitol Gum at home and put some in a smaller container in my purse. It lasts for a long time.

The good news is once you become Keto-adapted, the bad breath should go away. This ranges from 1 week to 1 month for most people.

 Pin this image to save for later and share with your friends on Pinterest! 

Should I Check My Ketones In My Blood Or Urine?

I don't test mine and I do not think it is necessary to be successful at the Keto Diet. If you are following your macros, ketosis will happen and you will know from the signs mentioned above. Fasting also creates Ketones.

If you want to check it, the easiest way to check is by using ketone urine testing strips (like Smackfat strips). This are not always 100% accurate so you may want to use a blood testing meter such as the Keto Mojo meter.

Should I Take Supplements While On Keto? 

Although supplements are not necessary because of the Keto Diet, there are certain supplements I believe are important for most people and helps make you feel better.

Here is a list of the important supplements I take, making sure are they are nonGMO, gluten free and made from raw foods when available:

• Vitamin D (I double it when the flu is in town)
• Vitamin C
• Fish Oil
• CoQ10
• Vitamin B shots

I take more than these, but I have some specific needs that not everyone will have. I worked with a health coach to determine what I should take.

Do I Need Exogenous Ketones? 

Short answer – no. I feel like I am getting the results I need naturally and do not want to spend money or take another pill.   There are some folks that swear by them and use them every day.

If you are interested, this one seems to have some good reviews: RSP Keto BHB. This brand, KETO OS Pruvit is all the rage now and supposed to be very good for your brain due to the Beta Hydroxybutyrates it contains.

Isn't Keto Just Eating Meat and Butter? 

Absolutely not.  The people that follow this approach are called “butter chuggers” and they promote high volumes of fat and butter.

You need a balanced diet regardless of the way of eating you follow. Each day should include a variety of foods and you need some color (think green) at every meal.  Butter is much better for you than margarine (horrible ingredients) and I use it quiet a bit, but I don't go out of my way to add it for no reason.

Cook with a healthy oil.  If you are unsure of which oil to use, read 13 Healthiest And Least Healthy Oils For Cooking.

Try avocado oil often because it is a good healthy fat with a high heat point. I even have a spray version because I will not use popular cooking sprays due to the unnatural ingredients.

Eat meat most meals, but not just red meat. Try salmon, tuna, chicken, red meat and yes bacon. I eat only bacon that has been cured without nitrates.

What If I Live With Others That Don't Follow The Keto Diet?

Funny you should ask. The image you see above is real life for me and happened across the table while eating out, just yesterday.

Mike, my hubby, adores fried food and consumes gluten on a regular basis.  This does not deter me. He is happy with his way of eating and unless he asks for my help, I am not going to force this way of eating on him.

He has been eating healthier lately after seeing the health benefits I have, but for now, he is not totally giving up his gluten or carbs.

When you cook, try to make things that you all can eat. Example, I'll cook spaghetti and make him regular pasta and I have spiraled zucchini.  He will have garlic bread with his and I'll have a salad.

For years I have tried to convince my daughter to go gluten free because I could see she was struggling with some of the same health issues I had.  She has just recently embraced this way of eating and is so excited that she feels so much better. Her energy has improved and her chronic sinusitis is starting to get better.

You need to set your mind that you are doing this for you and your health.  At the same time, you can share what you are doing with loved ones when asked, but you cannot force them to change. I try to remember what Jacob M. Braude said,  “Consider how hard it is to change yourself and you'll understand what little chance you have in trying to change others.”

The best thing you can do is not announce to your family that you are starting a new diet.   Simply start slowly weaving it into their way of eating.  Increase the intake of vegetables, protein and good fats and decrease the amount of carbs you prepare.

The hardest thing to eliminate is the flour and fried foods we so love. For children I would ensure they also had fruit such as apples and berries to ensure their bodies had the right nutrients.

How Do I Determine My Ideal Weight? 

This is a personal decision. For some, it is the weight they were before pregnancy or when they could fit into a certain size. Some just know at what weight they “feel good.”

Some base it on height and a calculation such as for females: 100 lb for the first 5 ft + 5 lb for each additional inch. This means for someone at 5ft 6 inches, they would strive for 100 + (5 X 6) = 130 pounds. For males, 106 lb for the first 5 ft + 6 lb for each additional inch. This also can vary by age. Let's face it, I am not going to have the same ideal weight now at 53 that I had at 25.

It is important that your Body Mass Index (BMI), basically your body fat, is between 18.5 – 24.9.  At one time mine was over 30, putting a serious strain on my heart.  Today mine is 22 and I'll take that any day.  Check yours here.

Another important measurement is waist size. Waist size is an indicator of risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. According to Web MD , men should stay under 40 inches around and women, 35 inches.

The RENPHO scale (shockingly inexpensive) has an app on your phone that keeps up with not only your weight, but also your:

• BMI
• Body Fat
• Fat-free body weight
• body water
• skeletal muscle
• muscle mass
• bone mass
• protein percentage
• BMR
• metabolic age

To me, RENPHO scale was a bargain because it motivates me to watch my progress on the trend chart.

What Snacks Can I Have On Keto? 

You will crave fewer snacks following the Keto Diet because you won't be as hungry as you once were.  If you can go without snacks, it really is best so you don't spike your insulin throughout the day which leads to hunger.

If you need a snack, here are some options (watching portion size and counting carbs):

• Raw almonds
• Pecans
• Walnuts
• Cheese
• Boiled eggs
• Protein bars with low net carbs
• Beef Jerky
• Pork rinds (I like these because they are hormone and antibiotic free)
• Halo Top (find at Walmart) or Rebel (find at Brookshires) Ice Cream (one serving, not the whole container like I did one day!)
• Organic dark chocolate
• Berries
• Find over 101 snack options here

Do I Need Carbs Before I Exercise? 

There is no need to load up on carbs before you work out. As a matter of fact combining Keto, exercise and intermittent fasting is a triple threat to fat.

Wait until you are “fat adapted” or used to the Keto diet before you jump into a power workout or take long distance running, hike or bike trip. If you are going through Keto flu, this is not the time to push your body.

Eating fat will help keep you fueled up for exercise.  Some people, like me, tried to lose weight exercising daily, but poor eating habits sabotaged the weight loss. Once I started Keto, I actually exercised less and lost more weight.

Mallory of Youradventurecoach.com, explains in this article, How Keto Supercharged My Hiking, that Keto helped her slim up and still allows her to take long hiking trips. She shares ideas of food she takes with her out on the trail.

 What Can I Drink On Keto? 

• Unsweet tea
• Coffee with cream and/or a sweetener such as Erythritol or Monk Fruit (avoid all artificial sweeteners)
• Water – LOTS of water
• Zevia Soda (find at Kroger, Sprouts, Whole Foods)
• La Croix Sparkling Water
• Braggs Apple Cider Vinegar – 1 tablespoon in water before a meal is said to help burn fat and combine with some lemon juice
• Hot lemon water – great for the immune system and helps burn fat
• LIVE probiotic soda sweetened with Monk Fruit
• Limit alcohol or for options, read “Keto Diet Review, Before, After and How to Start”.that covers this

I hope these questions and answers help you in your journey to better health and weight loss if that is your goal.

Comment below with any questions you have or ideas to help others.

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To your health,

Jamie

Remember, I am a health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of friends or clients. You should talk with your medical professional when seeking advice about a medical condition.