The Ketogenic Diet FAQ
Today, as promised, we’re doing a ketogenic diet FAQ. I’ll answer seven common questions from people thinking about doing this kind of diet.
Let’s jump right in.
Can I Drink Alcohol When Following a Ketogenic Diet?
Yes, you can, if the carb content doesn’t knock you out of ketosis. This means you need to be vigilant with both what you drink and how much you drink. Good options are:
• low-carb beers
• neat spirits
• certain wines
Like with everything else, you need to make sure that you include it in your daily calorie and macro goals and always drink in moderation.
When Should I Not Do the Ketogenic Diet?
While the keto is perfectly safe for most healthy people, there are certain situations in which you should avoid it:
• type 1 diabetes
• impaired liver function
• gastric bypass surgery
• kidney failure
You should always consult your doctor before switching diets or doing something different with your health, particularly something like the keto diet.
How Do I Get Started with the Keto Diet?
If you know that you’re in good health and want to try doing a ketogenic diet, then a good way to start would be following it for at least 30 full days.
This gives you a chance to get fully adjusted and get a real feel for the diet and how you function when following it.
You can then decide if it’s for you or not.
Do I Need to Count Calories When Doing Keto?
Not necessarily, although it will make life much easier.
In order to get into and then maintain a state of ketosis, you need to eat 5% of your daily allowance as carbs. If you’re not counting calories, then you’ll struggle to accurately know what this is.
At the very least, you should count your calories for the first couple of months while you get to grips with the diet and the carb content of certain foods.
Can I Do Intermittent Fasting When Following a Ketogenic Diet?
Yes, you can. In fact, some people swear by its effectiveness when the two protocols are done together. Following something like the 16:8 fasting structure is a good place to start.
Can I Do a Ketogenic Diet If I’m Vegetarian?
Yes, but you will need to be careful that you’re getting enough protein in your diet.
Should You Take Exogenous Ketones?
Exogenous ketones are synthetic ketones supplements (not made in the body) that can be taken to boost the effects of the ketogenic diet and provide the following benefits:
• reach ketosis quicker
• reduce the effects of keto flu
• can suppress your appetite
• may support weight loss
Ketone supplements come in three main forms:
• Ketone salts: These ketones typically come in powdered form and are good for combating the effects of keto flu.
• Ketone esters: Described as “raw” ketones that metabolize quickly, they are primarily used for research purposes and taste horrible, but with the growth in keto popularity, they are fast becoming available to the average consumer.
• Ketone oils: These can include MCT (medium chain triglyceride) oil and are used to boost ketone levels in the body.
Whilst exogenous ketones can be helpful, they’re not essential when doing the ketogenic diet.
It’s also worth noting that ketones contain 4 calories per gram, which means taking multiple exogenous ketone servings per day can add upward of 200 calories to your diet.
Tomorrow is our final lesson, and to help you get the most from this course, we’ll be looking at the most important takeaways.
See you then.
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