Most Commonly Asked Questions About Ketogenic Diet

How many grams of carbs should I be eating daily?

A strict ketogenic diet is <20g of carbs a day, or about 5% of your total calories. It’s recommended to start out with a strict keto diet if you are a beginner so you can get the hang of eating keto foods. Some people eat under 50g of carbs per day and can stay in ketosis just fine. Others do a more low-carb style (Atkins) diet with <100g a day. Once you are settled in after a few weeks of strict keto start raising your carbs until you find the sweet spot for your body.

What is the nutrient ratio?

Your nutrient ratio is defined as the percentage of fat, protein, and carbohydrates of the calories you consume. The correct ratio for doing a strict ketogenic diet is 60% fat, 35% protein, and 5% carbs. This should be your number one goal for the keto diet, maintaining the correct ratio. An example of a ratio would be 100g fat, 100g protein, and 20g carbs.

My nutrient ratio has more that 60% fat, is this okay?

A ratio that has more fat is fine but you should still be getting adequate protein to conserve muscle.

That’s a lot of fat, am I going to gain weight?

No. It’s very hard to actually gain fat while you’re doing a strict keto diet. The reasoning is the satiation level of fat and protein, and if you follow the Keotgenic macros, you should be able to naturally create a calorie deficit. People who try and put on muscle (bulk up) usually have to incorporate carb up days just to be able to actually add pounds. However, you might experience the normal ups and downs on the scale as with any diet. Try looking at body fat % or the way your clothes fit as these will be the better indicators of your progress.

Do I count carbs that come from fiber?

No, you don’t. On European packaging fiber is listed as a separate category- on these packs, the carb count *is* the net carbs count. North American packets, however, list fiber as a type of carb, so you can subtract it from the total. If a food has 10g carbs but 5g fiber then it only has 5g net carbs, so you would only count 5g.

I love carbs and don’t want to give them up, how do I do this?

Cold turkey. There is no weaning off them, you will never get into ketosis that way. A lot of keto-ers used to be carb addicts. It will be hard your first week. By the end of the first week most people report being over the carb cravings. Though every now and again you might have to resist having a piece of cake or fresh bread. If there is something you are craving search on keto or google for a low carb version of what you want. People have been going low carb since the 70′s. If there is something you’re craving, there’s a low carb version of it out there somewhere.

Do I need to count calories?

No. Calorie counting is not a requirement of keto, but this does not mean calories do not matter. Some people insist to not count calories and instead listen to when your body tells you it’s hungry. Others track their calories religiously and stick to daily calorie limits. Find what works best for your body; you may find that when just starting out, keeping track of your carb counts and calories will help you be more successful with keto. See the bottom of this FAQ for recommended free calorie counting sites. Along with helping to track your calories, many of these sites will also assist you in monitoring your carbs, macros, and tracking weight loss.

How long will it take to enter ketosis?

For some it takes less than a day, for others it can take up to a week or more, it all depends on your body. Just remember, you have to burn through your glycogen stores before your body will start searching for fat. Going cold turkey on the carbs and sugar then high-intensity exercise or fasting followed by a meal of mostly fat is the general formula for getting into keto.

How do I know if I’m in ketosis?

One of the most popular ways is to buy and use ketostix. They track the amount of excess ketones in your urine, the excess ones that your body didn’t use. While it is not a requirement of keto it’s a convenient way to monitor your progress and for some, serves as a daily affirmation that you are following the diet correctly. Other ways to tell you are in ketosis a change in the way your breath and/or urine smells.

Where can I buy ketostix?

A pharmacy (CVS, Walgreens, etc) should carry them. They are usually right by the diabetic testing supplies. If you can’t find them, ask the pharmacist. Sometimes they are behind the counter. You can also buy them online.

I am using ketostix, what level of ketosis should I be in?

The ketostix are actually a “positive” or “negative” test. If you are showing any levels of ketones, even trace amounts, then you’re in ketosis. Having a darker/deeper color on your ketostix does not mean you’re in a “better” state of ketosis. More often, a deeper/darker color is an indicator of dehydration.

I am eating <20g carbs and using my ketostix but they are only coming up as trace amounts, why?

Don’t worry about it, trace amounts mean you’re still in ketosis. The reason its only trace could vary, anything from your body’s hydration level to activity level. It just means that your body is using up those ketones as fuel, and thus you don’t have very many leftover.

My ketostix are testing negative, what am I doing wrong?

Ketostix measures ketonuria, or the excretion of excess ketones in the urine. It’s an indirect way of testing for ketosis and is not always reliable.

What is the keto-flu?

The keto-flu is the period in which your body is adapting to ketosis. It’s called keto-flu because your body may experience flu-like symptoms during this time including: headaches, nausea, upset stomach, sleepiness, and fatigue. Symptoms vary from person to person. While many people suffer from keto flu, some have reported not even noticing the transition into ketosis. If you want to be sure, obtain and use ketostix and remember that even a trace amount of ketones indicates ketosis.

How long will the keto-flu last?

Anywhere from a day to a week. It depends on your body and how it handles the switch, everyone is different. It may be a good idea to start keto on a weekend or a time when you can get some rest and be able to deal with the symptoms (ie not a busy week at work or when you are doing a lot of physical activity). As unpleasant as the symptoms of keto flu can be, you can alleviate the headaches and nausea by drinking plenty of fluids and replenishing your sodium and potassium levels. Drink at least 2.5 litres of water a day and try to have a couple of cups of hot salty broth. Chicken or beef, it doesn’t matter – just make sure that it’s not the low-sodium variety. Avocados and oily fish like mackerel are high in potassium. Minimize physical activities and avoid strenuous exercise until symptoms subside.

How much water should I be drinking?

Lots. Your body has a much harder time retaining water on keto so you need to drink a lot more. It seems like the average is about 2 liters per day at the minimum. So get yourself a 1 liter bottle and start filling it up, you are probably dehydrated right now. A good way to tell is your urine should consistently be light colored or clear. If it is dark, drink more water.

I like eggs but I am worried about my cholesterol levels, how many eggs can I eat per day?

Studies are showing that cholesterol isn’t as bad as the general population thinks. Previously, it was considered bad to eat lots of eggs or food high in cholesterol, but new studies show that’s just not the case. Eggs are a great keto food, eat as many as you’d like. If your concerned, get a blood test to track your cholesterol.

I like coffee, can I make it like I usually do?

Coffee is an excellent, low calorie drink rich in potassium. The rule here is stay away from real sugar and milk. Instead, use heavy cream. Be careful of milk or Half & Half as they have a much higher carb amount per serving than heavy cream. If you need your sweets, use an artificial sweetener like Splenda.

I like (insert food here) is it okay for keto?

It depends. Look at the nutrition label, if it doesn’t have one then Google “(insert food here) calories”. Your mind will be blown by how many foods that we eat contain sugar and carbs, it isn’t as easy than just not eating bread. Lets take an onion for example, 1 cup of this unsuspecting vegetable will net you 12g carbs and 6g sugar. When you should only have <20g a day you have to make the choice, do I want to “spend” my carbs on that food item? Every person is different and some food affects people in different ways (some food may kick you out of keto). The short answer is make sure it’s not full of carbs/sugar, decide if you want to spend your carbs eating it, and try it, if you stay in keto after you eat it then, sure, you can have it. Most vegetables can be safely included in a Ketogenic lifestyle.

Can I drink alcohol while on keto?

Yes and no. Wine and shots of hard alcohol, like whiskey or vodka, are okay every once in awhile. Mixed drinks will usually contain sugary mixers, so be careful, and beer can also have a lot of carbs. Be aware of what you are drinking by checking the calories and carbs. Also, some people have reported wicked hangovers as a result of getting tipsy while on keto, so be warned. “For more information here is a quick cheat sheet to drinking on keto.”

Can I have artificial sweeteners or diet soda while on keto?

I think there are mixed opinions on this one. Based of the nutrition facts alone they are keto-friendly. Some people stay away from artificial sweeteners and things that contain them, like diet soda. Some people also say if have too much, it just makes them want more sweet things.

Can I have a cheat day?

Also a mixed topic. If you are an athlete, then yes, if you are remotely sedentary then no. If you are an athlete your body needs more fuel than average. Incorporating a “carb up” day once a week around your workout might be a good idea and you should research a CKD (Cyclical Ketogenic Diet). If you are a bodybuilder trying to gain muscle, then you absolutely need a “carb up” day to gain as it’s virtually impossible to gain weight without one. If you are not either of those people then no. You will most likely cheat, feel terrible, and spend the whole next week trying to get back into keto. If you want to halt your progress then cheat, if not then shush your whining and go eat some bacon.

I am a very active person and do carb-up for workouts, can I still do this on keto?

Yes. Most active people who do their carb up will do it once a week and since they are very active this doesn’t hinder their progress. This technique is called a CKD (Cyclical Ketogenic Diet). You can also research TKD (Targeted Ketogenic Diet).

I am a very active person and want to keep my muscle mass, is keto for me?

Definitely. Keto, by design, burns fat while preserving your muscle.

Does keto work if you have a lot of weight to lose?

Keto is great for all shapes and sizes. Some people use it to get their body fat as low as possible, some people use it to shed large amounts of weight.

Someone posted that they lost 30 pounds in a month, I only lost XX pounds, what’s wrong with me?

First, in general guys will lose faster than girls, so keep that in mind. Second, the more you have to lose the more you will lose. A person looking to trim down 20 pounds and a person looking to shed 150 pounds are going to have vastly different results. Don’t be so concerned over how much you’re losing, just be happy that you’re losing it!

Am I going to lose strength and/or endurance while trying the keto diet?

Some athletes have reported reduced cardiovascular performance while starting keto. However some have also said if you can get past that initial drop then cardio performance actually increases in the long run.

Why can’t I just eat low carbs AND low fat?

Good question. We know that carbs and sugar gets turned into fuel on a regular diet, and we know that if you’re into keto you’re not eating any of those so your body breaks down fat for fuel. So if you’re not eating carbs and you’re not eating fat then what is your body going to use for fuel? And protein isn’t going to cut it smarty-pants. Your body needs something, so you give it fat. Any fat you eat gets broken down into ketones and if your body doesn’t use it it expels it, thus why gaining fat while on keto is nearly impossible.

Have you been dieting for years?

Many people with a weight problem have just about tried ‘everything’. They know all about energy in & energy out, how to control calories, what types of diets are best for weight loss, they know all the diets and programmes…you name it they’ve tried it but nothing seems to work long term.

KEN™ is different from other weight loss alternatives.

The KEN™ Program works to kick start your weight loss and keep you on track for the first 10 days. It helps to control your hunger, help you feel satisfied for longer and re-educate your stomach.
KEN™ allows the body to switch into KETOGENIC mode, whereby it breaks down its own fat stored for use as energy. The special feature in this system is that participants do not feel hungry throughout the entire duration of the 10 day session.

To find out more about kick-starting your weight loss visits the links below:
www.aiwo.com/ken-2/about-ken/
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Ketogenic Diet video List

New Nose Drip Crash Diet Gaining Popularity among Brides-To-Be

An increasing number of brides-to-be are going on an extreme weight loss regime, called the K-E diet, which requires women to wear nose tubes that deliver 800 calories of food a day, according to various media reports.
Doctors claim that the feeding tube diet will shed patients about 10 to 20 pounds in just ten days.  The K-E diet involves inserting a small feeding tube into the nose and down the esophagus that delivers protein and fat mixed with water and no carbohydrates, according to The New York Times.

Ketogenic Diet - www.aiwo.com - KEN Diet

The treatment costs Rupees 30,000, and works by a process called ketosis that makes the body burn fat instead of sugar, and leaves the muscles intact.

Dr. Pietro said that the diet does not involve hospitalization or doctor supervision, and patients are simply given a bag filled with food solution and a nasogastric tube.

"It is a hunger-free, effective way of dieting," Dr. Di Pietro told ABC. "Within a few hours and your hunger and appetite go away completely, so patients are actually not hungry at all for the whole 10 days. That's what is so amazing about this diet."

The tubes are removable for one hour a day, and patients can drink water, tea or coffee throughout the day.
According to Dr. Di Pietro, the diet has no significant side effects, and main side effects are just bad breath and some constipation because there is no fiber in the food solution.  However, he adds that patients with kidney disorders should not try the KE-Diet.

The revolutionary diet has been gaining popularity in Italy and Spain, where it is called the KEN Diet and in the United Kingdom in the past year, according to the Daily Mail.

"This could be the most shocking, controversial diet ever to reach Britain," Leah Hardy of The Daily Mail wrote in last month. "It is a regime so extreme, so drastic; it makes Lighter Life’s shakes-only system look like a daily five-course banquet. The KEN, or Ketogenic Enteral Nutrition diet, involves eating absolutely nothing at all."

The recent U.S. launch of the K-E Diet has gained much popularity with women looking to lose weight, especially among brides-to-be.

"I don't have all of the time on the planet just to focus an hour and a half a day to exercise so I came to the doctor, I saw the diet, and I said, 'You know what? Why not? Let me try it," 41-year-old bride-to-be

Jessica Schnaider told ABC News. "It was emotionally difficult, the 10 days of not eating."
Schnaider was only on the diet for eight days, and lost 10 pounds.

Dr. Di Pietro said that he was initially hesitant to offer the diet to people anyone looking to lose a few pounds, but he has now expanded his client base since began providing the K-E diet.

“At first I decided not to do it for people who just want to lose a few pounds. But then I thought, why should I say five or ten pounds are not enough? People want to be perfect,” he told the Times.

Gianfranco Cappello of the La Sapienza Hospital at the University of Rome, who invented the diet, has successfully treated over 40,000 patients who have lost drastic weight in just a matter of days.

"If you lose the weight too quickly your mind is not going to be able to catch up with a newer, skinnier you," psychoanalyst Bethany Marshall of Beverly Hills, Calif. told ABC News.

Other dieticians are doctors say that the diet is not so unique.

Dr. Scott Shikora, the director of the Center for Metabolic Health and Bariatric Surgery at Brigham and Women’s Hospital in Boston said any regime that restricts calories will lead to weight loss. “The novelty is, they shove a tube in your nose,” he told the Times.

“It doesn’t matter if it’s through a tube, a straw, a meal plan,” he said. “They all work, if someone goes from 3,000 calories a day to 800.”

High-Protein Diet for Weight Loss

 Some people turn to higher-protein diets to lose weight. That's because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets with 30% protein are now being considered "reasonable" and the term "high protein diet" is now reserved for diets with over 50% protein.

Diets higher in protein and moderate in carbs -- along with regular exercise -- are often thought by experts to reduce blood fats. It also helps maintain lean tissue while burning fat for fuel. And this happens without dieters being sidetracked with constant hunger.

Researchers don't understand exactly how protein works to reduce appetite. They think that it may be because a protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels -- and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein's effect on hunger hormones and brain chemistry.

What the Studies Show

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

But some new research hints that protein may be able to satisfy hunger better than either fats or carbohydrates.

For example, in a study in the American Journal of Clinical Nutrition, people were put on a diet in which:

• Fat was reduced to 20% of calories
• Protein was increased to 30% of calories
• Carbs made up 50% of diet

People on that diet reported that they:

• Were more satisfied
• Less hungry
• Lost weight

Another study in the Journal of Nutrition combined a high-protein diet with exercise. People in that study had:

• Enhanced weight loss
• Improved blood fat levels

How Much Protein Do You Need?

You need protein at all stages of life. It's the major component of all cells, including muscle and bone. It's needed for:

• Growth
• Development
• Immunity to fight off infections and protect the body

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake. The range is anywhere from 10% to 35% of total calories for normal, healthy adults.

For example, on an 1,800-calorie diet, you could safely eat anywhere from 45 grams (10% of calories) to 158 grams (35% of calories) of protein per day.

But the Recommended Dietary Allowance (RDA) for protein is:

• Men: 56 grams a day
• Women: 46 grams a day

Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

Is it possible to eat too much protein? There are no dangers associated with higher intakes of protein -- unless you have kidney or liver disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite

In theory, losing weight is quite simple. Just eat less and exercise more. But putting that into practice can be complicated. Finding a diet that you enjoy that works with your lifestyle and has the right combination of nutrients is a very individual process.

Some people fare better on one diet whereas others are hungry all the time on the same diet.

And of course, if you're hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoy as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some more protein to your diet.

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on "smart carbs" such as:

• Fruits
• Vegetables
• Whole grains

Also try healthy fats such as:

• Nuts
• Seeds
• Olives
• Oils
• Fish
• Avocado

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as:

• Lean meats
• Beans
• Soy
• Low-fat dairy

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food	Protein grams
1 ounce meat, fish, poultry	7
1 large egg	6
4 ounces milk	4
4 ounces low-fat yogurt	6
4 ounces soy milk	5
3 ounces tofu, firm	13
1 ounce cheese	7
1/2 cup low-fat cottage cheese	14
1/2 cup cooked kidney beans	7
1/2 cup lentils	9
1 ounce nuts	7
2 tablespoons peanut butter	8
1/2 cup vegetables	2
1 slice bread	2
1/2 cup of most grains/pastas	2

Ways to Pump Up the Protein

If you'd like to start including more lean protein in your daily diet, try these simple tips if you do not have issues with dairy products:

• Take yogurt with you to the gym and enjoy it as a post-workout booster.
• Make your breakfast oatmeal with milk instead of water.
• Snack on fat-free mozzarella cheese.
• Use a whole cup of milk on your cereal.
• Try smoked salmon or one of the new lean sausages for breakfast.
• Take along a hard-boiled egg for an easy snack.
• Munch on edamame beans at meals and snacks.
• Choose round or tenderloin cuts of meat.

What is the feeding tube diet for weight loss?

K-E stands for ketogenic enteral nutrition. A better term is the nasogastric tube diet. The K-E diet involves inserting a feeding tube into the nose, down the esophagus, through the stomach, and into the duodenum, and then infusing a high-protein feeding solution continuously. This is done in the hospital routinely for people who can’t eat. But that’s not what the K-E diet is about. It’s about brides-to-be who want to lose 10 pounds or so in a hurry to look good in a wedding dress.

The K-E diet transforms a medical therapy into the indulgence of a shortsighted, vanity-driven whim. If self-induced vomiting after meals constitutes an eating disorder, what is infusing liquid formula through a tube into the duodenum without medical indication? I fully appreciate the frustration people feel when trying to lose weight, but if bulimia is not the right answer for that problem, neither is this!

weight-loss-in-10-days-ketogenic-diet-www-aiwo-com-ketogenic-enteral-nutrition-nasogastric-tube

A nasogastric tube is an unpleasant, undesirable medical procedure we impose on sick patients who can’t eat. It carries a risk of aspiration pneumonia, which can be fatal. Ladies, do you really want to marry a guy who stands by while you risk your life to lose 10 pounds?

In terms of quick weight loss, this is a guarantee of quick rebound with interest, since it involves no useful behavior change. It has nothing to do with health and basically endorses the notion that weight loss by any means is acceptable.