Keto FAQ or frequently asked questions could be made into an encyclopedia, don’t you think? Well, even though the Ketogenic diet has been popularised over the last 10 years now, there are still questions, confusions and misinterpretations. There are different approaches to this lifestyle and it seems to be growing into a whole new universe with distinctive galaxies. It’s far more than just diet and calling it a diet is wrong on so many levels. Even though it works around the changes in your daily nutrition, it’s not a diet and it shouldn’t be done for a week or month!
We are aware that Keto FAQ could be answered totally differently by different Keto promoters and coaches. There are numerous Keto communities and the most famous ones are organised around Keto friendly MDs and different fitness and health specialists. Now, if you started Keto journey just for the weight loss, you might end up on a wrong path that will not be very good for your health.
Here at Greek Goes Keto, we are a team of certified nutrition therapist and fitness expert (Apollonas) and a graphic artist who happen to be a life-long foodie with baking and cooking experience (Roberta). Form our point of view, Keto, or as we call it KMD (Keto Mediterranean diet) could be the cleanest approach to Keto in today’s post-industrial world.
Keto FAQ from KMD point of view
Let’s make it short answers and strict to the point. We understand that many of Ketonians are just starting. Also, many of them have been searching for information for a longer period of time and got confused by so many different approaches. The answers we provide here are based on Apollonas’ 10 years experience and education in sports science, fitness and nutrition. Also, they are based on my (Roberta) 20 years of cooking and baking experience, writing about food, studying Mediterranean history and gastronomy, and healthiest weight-loss success.
Apollonas is a certified nutrition therapist and fitness expert with over 10 years of experience in helping clients all around the world overcome their health and weight problems with nutrition and lifestyle change. Many of the successfull stories give him inspiration and motivation to continue working and sharing the information in this field.
Greek Goes Keto FAQ for Beginners
- How do I start? By excluding cereals (wheat, corn, rice, barley, oats etc…), starchy vegetables (potato, carrot, pumpkin), fruits that are high in sugar (apples, oranges, bananas, grapes, pears, figs…) and anything with added sugar, trans-fats, vegetable oils and industrial processed foods.
- How many meals a day is ideal? If you are just starting, organise your day around 3 meals. Ideally, your KMD will consist of two good meals with an occasional small Keto dessert right after one of them.
- Should I have a snack between the meals? No! Please… Never!
- Can I have Keto bread every day? This will help you in the beginning, but since most of Keto bread is made with nut-based flours, you will have much better results if you train yourself to eat everything without bread. An occasional treat, that’s what Keto bread should be!
- What fruits are ok? Small amounts of tart berries. Except for lemon and avocado, everything else will have to be measured by your palm. Berries should be counted in numbers, up to 12 and that will be more than enough because they are intensive in flavour and aroma.
Keto FAQ for easier switch
- What sweetener should I use? First, organise your meals and drinks so that you don’t really need sweetener. Train your taste buds! It’s a process, but it’s doable. Then, for special treats, try using monk fruit or stevia extract. All other sweeteners (sugar alcohols) can cause digestive issues. When it comes to blends, Erythritol should be ok, but try to reduce the usage.
- How do I fix stevia aftertaste? Add some salt and lemon juice, and your stevia will taste so much better.
- I can’t live without sweetened coffee, what can I do? Keep enjoying it but switch to 100% arabica which is less bitter. Try to have black coffee, don’t break your fast with cream and butter in your coffee! Furthermore, use just a dash of 100% stevia or monk fruit sweetener and try to gradually reduce this so that your taste buds adjust.
- Where should I shop? Try sourcing the majority of your ingredients from butchers, farmer’s market, farms, fishermen markets and health food stores. You can order many KMD friendly foods online. Let the supermarket be your last option because most of the unhealthy industrialised (even if labelled as Keto) options are sourced there.
- How do I read the labels? First, read the ingredients. You want a product with no artificial additives, sweeteners, stabilisers and fillers. Then read the macronutrient ratio and pay attention to net carbs.
Keto FAQ about Fat sources
- What’s the best source of fats? Goat butter for numerous reasons is the healthiest and most anti-inflammatory source of fat for humans! Sheep and buffalo kinds of butter might sound exotic, but they could be considered as a remedy for people who are intolerant to lactose and A1 casein from cow’s milk. Furthermore, tallow, lard, ghee, coconut oil and avocado oil are great choices.
- What about olive oil? Even though we are Greek Goes Keto, we would recommend olive oil to be used in moderation if you want to keep your omega-3 fatty acids in balance. Always use Extra-virgin olive oil, and use it at the end of cooking or as a salad dressing.
- What are the good and bad Keto oils? Anything called vegetable oil is not your friend! Even though we recommend using more of animal source fats, coconut, olive and avocado oils are quite good for us.
- How do I choose fatty meat? Ask your butcher to cut you fattier parts. When ordering minced meat, always ask to add fattier parts. For example, the beef neck is ideal. Here’s a LINK to a great guide for fatty meat cuts.
- which are the best sources of Omega-3 fatty acids? Oily fish such as sardines, wild salmon, mackerel, sea shells, free-range egg yolks, quail eggs and sea buckthorn which is also the richest source of omega-7 and omega-9.
- Should I take fish oil? Only if you can find a product that is cold-pressed, has no industrial and pharmaceutical additives, it’s in liquid form and not in capsules. Also, try sourcing cod-liver fish oil.
- Can I have a fat bomb or two after the meal? Yes if they are made of organic and good fats. Try our Tahini and goat butter fat bombs which will provide you with minerals and fat-soluble vitamins.
Keto FAQ for Health
- What meat should I eat for a health boost? Here’s the order that can help you: lamb, venison, goat, beef, veal, rabbit, wild gem. Pork and chicken are not the healthiest meats in today’s world and could cause inflammation and hormonal imbalances if eaten too often.
- How many eggs per day is safe? It doesn’t have to be the same each day and eggs should not be a matter of fear. It’s much more important to use free-range eggs or quail eggs if possible, then to count the number of eggs you’ll eat. Eat as many as you need to feel satiety in your meal.
- What about seafood! Yes, it’s a great source of vital minerals and vitamins, especially seashells and bluefish. Ideally, you will have it once per week. Make sure you add some good source of fat to your meal prepared with seafood!
- What if I cannot find fresh fish? Your solution comes in the frozen form. Avoid canned fish and seafood because these products have been overprocessed and most probably already too old to consume after sitting in a metallic container in different temperatures, storages etc…
- What’s the portion size of vegetables on Keto? This depends on your digestive health. Some Keto evangelists would recommend 7 cups a day! If you don’t have troubles digesting a large bowl of greens, you can consume it. However, if your system is having problems with too many fibres, try having small portions and see which vegetables go best with you. Zucchini has been known as the easiest to digest!
- How deep should be my ketosis and how to measure? The stripes that are used in urine are not very reliable. The only right monitor would be the device which measures ketone bodies in your blood. If you are not doing Keto for epilepsy seizure control or other therapeutic reasons, it wouldn’t be wise to constantly be in deep ketosis. If you are in mild ketosis and even occasionally out of it by doing low-carb, you will have all the benefits of the KMD lifestyle.
- What about legumes? Sorry, they will do more harm than good and it’s advisable to stay away even from green beans if you are having digestive issues. This especially goes for people with autoimmune diseases.
Keto FAQ for experienced Ketonians
- Can I be successful on Keto without obsessively tracking macros? Yes if you educate yourself of approximate macronutrient and micronutrient (minerals, vitamins) content in your ingredients. You cannot go wrong with a 150-200 grammes (7 oz) of meat, a tablespoon of butter, 2-3 eggs and a cup of non-starchy vegetables. When it comes to fish, add a bit more fat!
- How many nuts can I consume daily? Wouldn’t be very good to have them every day! Not more than a handful and not too often. They are an excellent source of nutrients but also they contain those not-so-good compounds. Try to reduce the intake by having them as an occasional treat or ingredient in your Keto desserts.
Controversial Keto FAQ
- Can I have any kind of animal milk? Goat milk is on the throne of Keto nutrition! You can even have 100 ml of organic full-fat goat milk and not jeopardise your ketosis because it contains 4g net carbs. The same goes for sheep milk. But it would be much wiser to utilise fermented products of goat, sheep and buffalo milk. (full-fat yoghurt, aged cheese, mozzarella and feta).
- Can I have Bulletproof coffee as a meal replacement? Bulletproof coffee is not a good nutrient solution. Having just coffee with cream and butter will not be as nourishing as you need. If you want a real meal substitute, include eggs in a form of smoothie or Avgoccino (preferably quail eggs so you can consume them raw). furthermore, you can use feta, avocado and some seeds to make a good smoothy on the go.
- How big should be my Keto dessert portion? If you are doing KMD properly, you will already be well-fed from your meal, so there will be just a little space for Keto dessert. Keto dessert should be nutrient-rich and should satisfy your sweet tooth.
Keto FAQ for fitness enthusiasts
- Do I need supplements? only if you are a top professional athlete and your team consisting of doctors, trainers and condition trainer agree. Fitness enthusiasts really don’t need any supplements, everything should be obtained from healthy foods. Apollonas is not using even a single supplement and he has noticeable muscle growth and fitness success since switching to Keto.
- Can I do powerlifting on Keto? Most certainly and quite efficiently. You can read all about it in this article.
- When should I exercise? Fasted training is perfection!!! This way you will teach your body to mobilise stored fat and your first meal will then taste even better. Ideal for weight loss and also hunger-control.
- What is the ideal fasting and feeding window? Ideally, you will organise all your meals in the 8-hour feeding window. This will give you 16 hour fast which is manageable by the majority of Ketonians.
Keto FAQ for athletes
- Is it possible to do Keto or Low-Carb for endurance athletes? Yes, and many are proving that it could be the best approach for energy utilisation: You can read more about this brave approach to sports nutrition in this LINK.
- What’s the best cardio? HIIT (High-Intensity Interval training) would be the best way to benefit from cardio. Rowing machine utilises all muscle groups equally.
- How long will I need to get fat-adapted? In most cases, you will need to do a clean Keto approach to dieting for at least 4-6 months. You can read more about fat-adaptation in this article.
- What should I take for pre-workout? Ideally, you will do your fasted training. A glass of water with 1/2 to 1 tsp sea-salt will work miracles. This is a tip from Dr Shawn Baker.
- Can I build muscles without excess carbs? Even though you need insulin to build muscles, there’s a way to have muscle gain on Ketogenic diet and we covered this subject in this article.
Do you have a KETO FAQ?
We can edit this article and add your question! Why don’t you send us a message or e-mail and ask something about KMD or Ketogenic diet in general? We would love to hear from Ketonians, regardless of the reason they are doing or considering to switch to Keto. As we mentioned so many times, Keto is for life, it’s not for a week, month or just until you lose that extra pound. Keto, in fact, is the best lifestyle change you can gift yourself and it’s never too late to start!
Stay Ketonised to the full potential!