Question 1

What is a ketogenic diet?

Accepted Answer

A ketogenic (keto) diet is a high-fat, low-carbohydrate eating pattern that shifts your body into a metabolic state called ketosis. In ketosis, your body primarily burns fat for fuel instead of glucose from carbohydrates. Typically, 70-80% of calories come from fat, 15-25% from protein, and only 5-10% from carbohydrates (Volek & Phinney, 2011). This metabolic shift usually occurs within 2-7 days of restricting carbs below 20-50 grams per day.

Question 2

How many carbs can I eat on keto?

Accepted Answer

Most people enter ketosis when consuming fewer than 20-50 grams of net carbohydrates per day. Net carbs are total carbs minus fiber. The standard keto diet (SKD) typically limits net carbs to about 20-25 grams daily. However, individual tolerance varies based on activity level, metabolic health, and body composition. Athletes and very active individuals may tolerate up to 50 grams while maintaining ketosis (Gibson et al., 2015).

Question 3

What are the different types of keto?

Accepted Answer

The three main types are: Standard Keto (SKD) with 75% fat, 20% protein, 5% carbs — the most researched and common approach. High-Protein Keto with 60% fat, 35% protein, 5% carbs — suitable for athletes or those wanting to preserve muscle mass. Modified Keto with 65% fat, 25% protein, 10% carbs — a more flexible approach that is easier to sustain long-term while still promoting ketosis.

Question 4

How long does keto adaptation take?

Accepted Answer

The keto adaptation period typically lasts 2-4 weeks. During the first week, you may experience "keto flu" symptoms such as fatigue, headache, brain fog, and irritability as your body transitions from burning glucose to burning fat. These symptoms are largely due to electrolyte shifts and dehydration. After 2-4 weeks, most people report improved energy, mental clarity, and reduced hunger. Full fat-adaptation for athletic performance may take 6-12 weeks (Volek & Phinney, 2011).

Question 5

Why are electrolytes important on keto?

Accepted Answer

On a ketogenic diet, your kidneys excrete more sodium due to lower insulin levels, which also leads to loss of potassium and magnesium. This electrolyte imbalance causes many "keto flu" symptoms. Phinney and Volek recommend 3,000-5,000 mg sodium, 3,000-4,700 mg potassium, and 300-500 mg magnesium daily during keto. Good sources include bone broth, leafy greens, avocados, nuts, and mineral-rich salt.

Question 6

Is keto safe long-term?

Accepted Answer

Research suggests keto is generally safe for most healthy adults for up to 1-2 years (Gibson et al., 2015). However, it is not recommended for people with type 1 diabetes, pancreatic disease, liver conditions, or kidney disease without medical supervision. Pregnant and breastfeeding women should avoid strict keto. Long-term adherence requires monitoring nutrient intake, including fiber, vitamins, and minerals. Consulting a healthcare provider before starting is strongly advised, especially for those on medication.

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