Your Keto Questions Answered - FAQ's - What is Keto?
Your keto questions answered - What is keto?
Keto (short for ketogenic way of eating) is based on eliminating sugar, sugary ingredients, and starchy, refined carbohydrates from your diet, while eating meals that are high in healthy fats, contain moderate amounts of protein, and are low in carbs (the right kind of carbs). Keto aims for a maximum of 20g to 50g of net carb consumption daily to force your body in to a state of ketosis (fat burning mode). You become a fat burning machine because you are in a state of ketosis. Read more about this in our blog What Is Keto?
Yes - Keto means not only reducing your carb intake but getting into ketosis, which burns body fat for energy. LCHF can include some foods that you wouldn’t be eating if you were following keto. LCHF does not limit carbs in the same way and ketosis is not necessarily the goal. That’s where people can get frustrated thinking that “keto” isn’t working for them; you can feel like you are doing everything “right” but not limiting carbs properly, and you are not reaching your weight loss goals – Ketosis is the key. We want to show you how to get into ketosis easily by eating the right foods to achieve your weight loss goals and then we can show you how to maintain your ideal size and weight with LCHF if that’s what you want to do. We are not strict about our keto foods, and we don’t judge or discriminate here! Both keto and LCHF can help to control diabetes and aid weight loss, for life. See More on our About Page
Ketosis is what happens when you reduce your carbohydrate intake. By reducing carbs and sugar on your keto diet, your body turns to fat as its energy source. Your body makes ketones and burns fat instead - basically you are now burning fat for energy instead of carbs (and that is BOTH your dietary fat that you eat, and stored body fat – watch that body fat melt away!)
Signs to look out for are: Stable & increased energy levels, reduced cravings, no brain fog, possible (temporary) bad breath, digestive issues (which are short lived), sustained fat loss, rapid weight loss. You can buy blood ketone monitors but can be expensive, however they are the only accurate way to read ketone levels long term.
Each individual is different but usually anything from 24 hours, to 2 weeks. Some people may take up to 2 weeks, but with our Easy Quick Start Keto Meal Plan you can ensure you have cut out the wrong kind carbs and are only eating the right kind.
Your electrolytes are made up of several minerals that are essential for basic healthy body functions including, Sodium, Magnesium, and Potassium. When you go into ketosis, your body flushes out excess water and with it, electrolytes, so you need to replenish them, either through a varied intake of low carb veg, adding salts to your food, using electrolyte drinks or supplements, as well as increasing your water / fluid intake to prevent dehydration.
Yes! Only people following a strictly “clean” keto eating plan will omit milk from their diet - this is because milk contains lactose and lactose is a sugar. To still enjoy it, stick to full fat milk and avoid semi, and skimmed milk (less fat means more sugar). There are lots of milk / dairy alternatives widely available in UK supermarkets which are great for keto and LCHF alike, such as unsweetened soya, almond, or coconut milks.
No. A ketogenic way of eating is effective for people with limited mobility as well as people who like to exercise a lot – you can get the same fat loss results! You lose body fat because you are burning fat for energy, and your fat storage hormone, insulin, is kept low and stable due to the low levels of carbohydrates. Exercise does not change that.
Most people see significant loss of water retention and puffiness within the first 2 weeks – up to 1 stone (14lbs) can be seen drop on the scales. After the initial phase of getting into ketosis, and switching over to full fat burning mode, you can expect to see anything from 1 to 3 lbs on average per week. But it is not as straight forward as losing on the scales every week - See our blog for more information.
Yes. Always consult your GP or health professional before embarking on any significant changes to your diet. We have been following keto and LCHF for many years and have never felt healthier – We feel healthier, more energised, and better in our mid 40’s than we did in our 20’s and 30’s!! Diabetes UK and the NHS are now advocating keto and low carb diets to help reverse type 2 diabetes.
You can eat from 1 to 4 – Breakfast, Lunch, and Dinner with a snack is fine. What you will most likely find is once you are adapted to burning fat for energy, your appetite naturally reduces. This is common for people following a high fat low carb diet and it is not uncommon to eat twice a day, or follow a type of fasting regime called OMAD (one meal a day). We have a wealth of information about all this for our members, to really help you understand how keto works.
It is easier to say what NOT to drink. It is not as restrictive as you may think. Anything carb free is great – water, black coffee or tea, green tea, diet sodas, sugar free cordials and squashes, sugar free flavoured water… The list goes on. Yes! We talk a lot about drinking diet soda’s because we know you don’t want your lifestyle to drastically change, and neither do we! We are not puritanical about diet drinks, or even alcohol. Just avoid anything with sugar! We do have a guide to drinks and alcohol available to our members for those who want to include this in their new way of life – Yes; you can have that gin, and drink it!
Our meal plan is unique as it is based on foods you can buy in all the UK supermarkets. Our Ebook Guide and Quick Start Keto UK Meal Plan does exactly that – it gets you started quickly and easily, introducing you to the type of low carb high fat keto meals you need to get into ketosis and start losing body fat for good. It gives you breakfast, lunch, dinner, and 2 snack options for each day - options to mix and match to your own lifestyle and schedule. They come with a shopping list, including the macros for your main ingredients – We did the hard work for you! Easy, quick, simple. And absolutely no weird and wonderful, expensive “keto” ingredients either! A vegetarian and pescatarian option is coming soon, as well as our Mediterranean Keto plan - Click HERE for more details!
"Macros" is short for “macronutrients”, which is the breakdown of your food into carbohydrates, proteins, and fats. Instead of counting calories, you count your macro intake (for example, sticking to 20g or less of net carbs per day). Super simple and our members guide can show you just how easy this is to do.
There are numerous online calculators and apps that will give you your macros, and no doubt they will all vary slightly! We can help you understand your macros, get the right macros, and show you how to fit your meals around them.
Both, really! Or just carbs. It is up to you and we can show you why counting carbs is sufficient to reach your goals and show you why counting calories does not matter when you are tracking macros. Our Easy Quick Start Keto Meal Plan ensures your carbs are low every day!
It’s easier than it seems at first! Your food is usually labelled with the nutritional information, per 100g. All you do is weigh your ingredients and use that as your basis to calculate them. Say you eat 50g, then it’s half what it states on the label. A good food diary app can be useful too, but you should read our members blog about this. Otherwise, our VIP members can receive bespoke help to calculate meal macros.
Most fruits are high in fructose, another name for sugar. There are certain fruits you can enjoy in small doses, so don’t fear. We have included them in our free shopping list which you can get -- HERE --.
No… A lot of people cook dinner with an extra portion or 2 to either freeze or use for lunch the next day. Prepare once, eat twice is a common keto shortcut and our Easy Quick Start Keto Meal Plan uses this simple method too.
Those are optional – We don’t. The vast variety of natural, real, whole foods available to us is more than enough. We don’t tend “replace one vice for another” so you we don’t use many of the infamous keto bread recipes to replicate a loaf – Why? We just don’t miss bread. Keto beat those cravings for good. Plus, this is a lifestyle change and we can enjoy the occasional “day off”! Reaching your weight loss goal first is key, and maintaining it is easier than you think.
You can if you want to and it is easy to adapt any recipe for the rest of your family. Simply add in some carbs to their plates if they want them. You have the power!
Simple. Fat does make you fat, sugar, and carbohydrates control that. Take them out the picture, and you are now a fat burning machine, instead of a fat storage machine! Members can read more about the science behind keto and LCHF in our informative blogs.
Not at all. In fact, the ketogenic was formulated in the 1920’s. It is cited time and again by world leading cardiologists, GP’s, diabetes experts, and health professionals as the way forward to eradicate the current obesity epidemic, Type 2 diabetes, and prevent diseases associated with old age.
You can prevent it! Some people (not all) see a few symptoms while adjusting to a keto diet and you need to replenish your electrolytes and drink plenty water when you start to avoid these. Headaches, gastro issues, lethargy are all symptoms but they are short lived! It passes, and that’s if you get any symptoms at all.
Yes! We are not one of those all or nothing keto sites, we enjoy sweeteners and drinks that do not raise our blood sugars or kick us out of ketosis, so if these type of diet drinks don’t affect you, enjoy them as part of your diet.
Again, yes! But there a lot of things you must avoid – Any high carb / sugary drinks need to be eliminated. Our Keto Guide and Meal Plan includes a comprehensive list of keto friendly drinks! Click here for your copy.
Don't worry - you won't spontaneously combust! If you are in ketosis, you will probably be kicked out. It can take anything from 24 hours to a week to get back into ketosis. That means your fat burning machine will temporarily stall. We can help our members get through times like this and give you realistic advice about changing your eating habits for life, with realistic expectations. Having a day off plan can be done! And you can sustain your ideal weight and size – No more yo-yo diets, no more yo-yo weight. Simple Changes - Real Results.