Frequently asked questions
What Is Keto?
Keto is a high fat, low carbohydrate moderate protein diet that promotes the body into a state of ketosis where the level of ketones in the blood is typically elevated to greater than 0.5 mmol/L.
What should my macros be on Keto?
Depends. Some of the most popular calorie percentages are...
Fat: 70 - 80%, Protein: 20 - 25%, Carbs: 0 - 10%
There is controversy around the right amount of protein since protein can be broken down into glucose which could push you out of ketosis if it happens at too high of a level.
The key element to getting into ketosis is to keep the carbs low. Most people can reliably achieve this by keeping the amount of daily carbohydrates at or below 20 grams.
It is also important to maintain protein at moderate level between 0.6 - 1.2 lbs of lean body mass.
Isn't all that fat bad for you?
No! The right fats in the right amounts is a best way to promote healing the number one cause of many of our health issues, insulin resistance.
What is intermittent fasting?
Intermittent fasting is a pattern of eating with periods of time spent feasting and periods of time spent fasting.
In intermittent fasting circles, you may hear about eating and fasting windows. The window is referring to the number of hours spent either eating of fasting. For instance, a 16:8 window means that 16 hours is spent fasting and 8 hours is spent fasting. The first number always refers to the eating window and the second number always refers to the fasting window.
There are other patterns for intermittent fasting like alternate day fasting as well
Is there another way to get into ketosis because I don't want to eat all that fat?
Well, eating all the fat is the most sustainable way to get into and maintain ketosis, but there are other ways.
1. Eat nothing. Fasting is the quickest way to get into ketosis because taking in no calories will force your body to start burning body fat which will elevate your ketones to ketogenic levels. I actually recommend combining intermittent fasting and keto.
2. Run like crazy. Yes, you can do an insane amount of exercise to use up all your muscle and liver glycogen which would leave your body no choice but to start burning fat and eventually force you into ketosis. Probably not the best way to go about it as it isn't sustainable and wouldn't be a very pleasnt experience.
3. Eat no fat, but starvation levels of the other two macros. Definitely not recommended