Frequently Asked Questions

As you embark on a 30-day keto challenge, you may have questions about the diet and how to make it work for you.

What foods can I eat on the keto diet?

On the keto diet, it’s important to focus on healthy fats, low-carb vegetables, and high-quality protein sources. Good options include avocado, coconut oil, olive oil, leafy greens, cruciferous vegetables, grass-fed beef, wild-caught fish, and pastured poultry.

Can I still eat carbs on the keto diet?

Carb intake is limited on the keto diet, with most people aiming for a daily intake of 20-50 grams of carbs. However, you can still include some carbs in your diet, as long as you stay within your target range and choose healthy, low-carb options such as berries and non-starchy vegetables.

What are some common side effects of the keto diet?

Some people may experience side effects when starting the keto diet, including headaches, fatigue, and nausea. These side effects are usually temporary and can be minimized by staying hydrated and ensuring that you’re getting enough electrolytes.

Do I need to track my macros on the keto diet?

Tracking your macros is an important part of the keto diet, as it helps you stay within your target ranges for carbs, protein, and fat. Use a food tracking app to monitor your intake and adjust your diet as needed.

Can the keto diet be unhealthy?

While the keto diet can be a healthy and effective way to achieve weight loss and improve overall health, it can also be unhealthy if not done correctly. It’s important to focus on whole, nutrient-dense foods and to ensure that you’re getting enough fiber and nutrients in your diet.

How long does it take to enter ketosis?

The time it takes to enter ketosis can vary, but it typically takes 2-4 days of consuming less than 50 grams of carbs per day.

Can I drink alcohol on the keto diet?

Alcohol can be consumed in moderation on the keto diet, but it’s important to choose low-carb options such as spirits mixed with club soda or wine.

What are some common mistakes people make on the keto diet?

Some common mistakes include not tracking macros properly, not getting enough fiber and nutrients, and not drinking enough water.

Can I follow the keto diet as a vegetarian or vegan?

Yes, it’s possible to follow a vegetarian or vegan keto diet by including healthy plant-based fats such as avocado, nuts and seeds, and coconut oil.

Can I eat dairy on the keto diet?

Yes, dairy can be consumed on the keto diet, but it’s important to choose high-quality, full-fat options such as cheese, butter, and heavy cream.

What are some healthy fats to include in my diet?

Healthy fats to include on the keto diet include avocado, olive oil, coconut oil, nuts and seeds, and fatty fish such as salmon.

Can I have cheat meals on the keto diet?

Cheat meals are not recommended on the keto diet, as they can kick you out of ketosis and make it harder to get back on track.

What are some keto-friendly options when eating out?

Keto-friendly options when eating out include grilled meats, salads with low-carb dressing, and vegetable sides.

Can I follow the keto diet if I have a history of high cholesterol?

Yes, the keto diet may be beneficial for people with high cholesterol by reducing levels of triglycerides and increasing levels of HDL cholesterol.

How much protein should I be eating on the keto diet?

Protein intake on the keto diet should be moderate, with most people aiming for 20-25% of their daily calories.

How do I avoid keto flu?

Keto flu can be avoided by staying hydrated, getting enough electrolytes, and easing into the diet gradually.

Can the keto diet help with insulin resistance?

Yes, the keto diet may be helpful for people with insulin resistance by reducing blood sugar levels and improving insulin sensitivity.

Is it safe to follow the keto diet long-term?

The safety of the keto diet long-term is not fully understood, but it may be safe as long as nutrient needs are met and it’s done correctly.

Can I build muscle on the keto diet?

Yes, it’s possible to build muscle on the keto diet by consuming adequate protein and engaging in strength training exercises.