Frequently Asked Questions

Ketogenic Way of Life offers a variety of Coaching services and products to get you started on the keto lifestyle change including 24hr access to a Certified Ketogenic Health Coach!

 The ketogenic diet is a low-carb, high-fat eating plan designed to shift your body into a state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. By drastically reducing carbs and increasing fats, your body becomes more efficient at using fat for fuel, which can aid in weight loss and improve overall health. 

 It typically takes 2 to 7 days to enter ketosis, depending on factors like your starting carbohydrate levels, physical activity, and individual metabolism. Reducing carbs to around 20-35 grams per day and increasing healthy fats can help you enter ketosis faster. Physical activity and intermittent fasting can also speed up the process. 

 You’re in ketosis when your body starts producing ketones, which are detectable in your blood, urine, or breath. Common signs include increased energy, reduced hunger, mental clarity, and, for some, mild side effects like "keto flu" (headaches, fatigue) in the first few days as your body adjusts. We highly recommend Keto Urine Test Strips.

On a ketogenic diet, you’ll focus on high-fat, moderate-protein, and low-carb foods like:

• Healthy Fats: Avocados, olive oil, coconut oil, butter, and fatty fish.
• Protein: Meat, poultry, eggs, and seafood.
• Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and peppers.

You’ll want to avoid sugar, grains, most fruits, and starchy vegetables like potatoes.

The timeframe for seeing results varies. Some people notice changes in as little as a week, especially with initial water weight loss. Fat loss and other benefits, like improved mental clarity and energy, usually become more noticeable after a few weeks to a month, depending on individual factors. 

 The keto diet can be beneficial for many people, but it’s not for everyone. If you have underlying health conditions, especially issues like diabetes, heart disease, or kidney problems, it’s important to consult your doctor before starting a ketogenic diet. Pregnant or breastfeeding women should also seek medical advice. 

 When done correctly, the keto diet can help you preserve muscle mass while losing fat. Consuming adequate protein and engaging in strength training can help you maintain or even build muscle while in ketosis. 

 "Keto flu" refers to a group of symptoms some people experience when transitioning into ketosis. These symptoms, which can include headaches, fatigue, nausea, and irritability, are temporary and usually last a few days as your body adapts to burning fat for fuel. Staying hydrated and replenishing electrolytes (sodium, magnesium, potassium) can help reduce symptoms. 

 Yes! Many people find they have increased energy for both aerobic and strength training once fully adapted to ketosis. During the initial phase, you may feel more tired or weak, but this typically improves as your body adjusts to using fat as its primary fuel source. 

Cheat days on keto can disrupt ketosis and make it harder to get back into fat-burning mode. While an occasional higher-carb day may not completely derail progress, it’s important to be mindful of how it affects your goals. If you’re serious about staying in ketosis, it’s best to avoid regular cheat days. 

 Tracking macros (fats, proteins, carbs) is helpful (highly recommended!), especially when starting out, to ensure you’re getting the right balance of nutrients to stay in ketosis. Many keto followers use apps to monitor their daily intake of fats, proteins, and carbs to optimize their diet for ketosis. We also offer a meal journal to track your daily macros!