WHAT IF I AM ALLERGIC TO DAIRY?
Dairy is not required on a ketogenic lifestyle and can easily be substituted in any recipe with nut milks and cheeses, coconut cream, ghee, avocados etc. There are many great milk alternatives available now such as almond milk so if you need to avoid traditional cows milk dairy products, you can still successfully eat a ketogenic diet.
I'M A VEGETARIAN. CAN I STILL DO KETO?
Yes! Keto is possible for vegetarians despite its reputation for being protein heavy. Quality sources of protein for vegetarians include eggs, seeds, nuts, dairy, and some vegetables. Using low-carb protein powders, such as Jay Robb or Isopure, can be helpful for vegetarians to increase their protein intake to meet targets.
WILL I GET THE 'KETO FLU'?
As your body adapts to burning fat for fuel you may feel lethargic or unwell. This won’t last long, a few days at most. The keto flu is really the body flushing out the stored glucose from the body and attempting to switch over to burning fat as fuel. We are not used to using fat as a fuel so it can take a while for this process to get fired up. You might also hear it called low-carb fatigue, carb withdrawal or keto headache.
Not everyone experiences carb withdrawal but for those that do, we discuss how to minimize or avoid it completely inside the program.
IS THIS POSSIBLE WHILE RAISING MY FAMILY?
Absolutely! Not all families are on board with changing their diet. But trust me - it’s easy to maintain a keto lifestyle for yourself in this situation - it just takes a little planning. You can choose recipes that you know your family will love and make some rice, quinoa, or pasta as an extra item for them, if desired. Alternatively, you can keep it simple by serving proteins and non-starchy vegetables that will be easy for you to prepare while keeping your family happily fed.
There are also lots of tips for meal prep and we start each week with a meal prep recipe to help those busy weeknights run smoothly.
HOW MUCH WEIGHT CAN I EXPECT TO LOSE, AND HOW QUICKLY?
Everyone is different when it comes to weight loss and in the first week, you should expect some water loss and you could lose anywhere from 1 to 10 pounds. This varies between individual and depends on the weight you are starting at.
Following the initial water loss, typical weight loss is 0.5-5lbs (0.2 – 2.2kg) per week.
Weight loss will depend on many factors including current health, age, fitness level, metabolism and hormones.
Focusing on body composition is also important as we will be exercising. While you perform some of the toning/weight-bearing exercises, you will increase muscle and lose fat. So if at a certain point your weight begins to plateau, this is likely the reason.
Remember - muscle weighs more than fat and burns more calories per pound than fat.
ISN'T KETO DANGEROUS?
Many studies have shown the diet to be perfectly healthy and in fact, beneficial when followed correctly.
If you or your family have any health conditions, you should consult your doctor before starting this diet.
One study published in the London Journal Of Nutrition, compared the weight loss and health indicators of subjects over a 12 month period following either a low-carb diet or a low-calorie diet. The results showed that the individuals that followed the low-carb diet achieved a greater long-term reduction in weight and significant improvement in cholesterol, triglycerides and blood pressure, over the period.
You may have heard of a dangerous condition called ketoacidosis. It is frequently confused for ketosis even though they are not the same.
We are actually born in the state of ketosis and remain that way until we are introduced to formula and/or solid food. Breast milk is largely made of fat! We also enter ketosis during any prolonged period when we don’t eat, such as while asleep. Ketosis is a natural and normal metabolic state for our bodies to be in and the ketogenic diet reintroduces our body to this state.
Ketoacidosis, however, occurs when the body fails to regulate ketone production, leading to an accumulation of keto acids. This build up throws off the pH balance of the blood and it becomes acidic, creating a life-threatening metabolic level of toxicity. Most at risk for developing ketoacidosis (also called diabetic ketoacidosis) is Type-1 Diabetics who are insulin-dependent, though it is also seen with prolonged alcoholism and extreme starvation. Diabetic ketoacidosis occurs in under 1% of Type-1 Diabetics annually.
If you are a Type-1 Diabetic, alcoholic or have a history of anorexia, please consult with your doctor before attempting a ketogenic lifestyle. Please note that The Keto Health & Energy Accelerator is not suited for clients who are Type-1 Diabetic, or who are currently alcoholics and/or anorexic.
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