I Lost 145 Pounds By Intermittent Fasting On The Keto Diet'

Losing 120 pounds with keto and the right mindset

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Keto facts. How to, answers most if not all your questions about keto diet.


(Disclaimer) we are not a doctor or know your condition. Use the information with caution and talk to your doctor with any concerns.


Question 1: Is the Keto Diet Healthy?
Answer: The keto diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. ... However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people

Question 2: Is Ketosis Bad?
Answer: for people with diabetes, ketosis can trigger a dangerous condition called ketoacidosis. This occurs when the body stores up too many ketones acids produced as a byproduct of burning fat and the blood becomes too acidic, which can damage the liver, kidneys, and brain. Left untreated, it can be fatal.

Question: What is ketosis?
Answer: Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet.

Question: What is a keto diet?
Answer: The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates

Question: How Many Carbs Do You Actually Eat on a Keto Diet?
Answer: While 20 grams of total carbs is the amount that can get pretty much everyone into ketosis provided you eat within your daily macros, 20 grams of net carbs is the starting point for most people trying to achieve weight loss or general health benefits.

Question: Can You Drink Alcohol on the Keto Diet?
Answer: Pure spirits like whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and they are all fine on keto. However, avoid sugar-sweetened drinks. Don't add juice, soft drinks, or other sweeteners like sweet cream to spirits. Adding tonic to zero carb gin boosts its carbs to 16 grams per serving!

Question: What should my ketone level be in ketosis?
Answer: Between 0.5-1.5 mmol/L is light nutritional ketosis. You'll be getting a good effect on your weight, but not optimal. Around 1.5 3 mmol/L is what's called optimal ketosis and is recommended for maximum weight loss. Values of over 3 mmol/L aren't necessary.

Question: How Many Carbs Do You Actually Eat on a Keto Diet?
Answer: While 20 grams of total carbs is the amount that can get pretty much everyone into ketosis provided you eat within your daily macros, 20 grams of net carbs is the starting point for most people trying to achieve weight loss or general health benefits.
Question: How Much Weight Can You Lose on the Keto Diet?
Answer: Medically, professionals usually recommend an average of one to two pounds of weight loss per week when losing weight, the traditional way. Is the keto dietany different? At first within the first several weeks you'll lose mostly water weight due to a decrease in calories.

Question: What Fruits Can I Eat on the Ketogenic Diet?
Answer: Avocado, raspberries, and lemons are keto-friendly fruits when eaten in moderation. Fruit is known to be high in carbs, so you might think nature's candy is off-limits on the trendy high-fat, low-carb ketogenic diet. Think again. With the right picks, you can enjoy fruit on a keto diet.

Question: Can I Eat Snacks?
Answer: Common snack foods like chips, nachos, donuts, candy and chocolate bars are all very bad for your health and your waistline. Do not eat them on a keto diet. But here is the great news: a keto diet can often reduce and sometimes even put an end to cravings for these foods

Question: About the Keto Flu
Answer: Keto flu refers to a set of symptoms that people may experience when they start the keto diet. ... Symptoms of the keto flu include nausea, vomiting, headaches, and fatigue. These symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis

Question: How Might the Keto Diet Affect My Period?
Answer: Since the keto diet cuts out carbs, calories, and some nutrient-dense foods, it can cause issues like irregular periods. The keto diet can also mess with leptin and luteinizing hormones associated with your period. However, other factors (blood, health, and mental health) can also stop your period.

Question: How Long Do You Need to Stay on the Keto Diet to Lose Weight?
Answer: The first two to six weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying primarily on fat versus glucose or carbohydrates, Salter says. He adds that to really see results, you should follow the diet for a minimum of three months.

Question: Will the Keto Diet Affect Your Cholesterol Levels?
Answer: Several studies have suggested that the keto diet can affect cholesterol levels. When people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising HDL cholesterol levels. However, the keto diet may raise LDL cholesterol levels in some people.

Question: Can the Keto Diet Reverse Type 2 Diabetes?
Answer: A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level. The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin

Question: What food am I allowed to eat on the ketogenic diet?
⦁ Answer: Seafood. Fish and shellfish are very keto-friendly foods
⦁ Low-Carb Vegetables.
⦁ Cheese
⦁ Avocados
⦁ Meat and Poultry
⦁ Eggs
⦁ Coconut Oil
⦁ Plain Greek Yogurt and Cottage Cheese.

Question: What if Im a vegetarian?
Answer: In order to get into ketosis and remain there, limit your net carb intake to 20 grams per day. This means you'll need to avoid many popular vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are simply too high in carbs to be included on a ketogenic lifestyle

I am 5'5. In two weeks I have lost 9.8 lbs. 1200 calories a day. 4 oz protein, 1 cup veggies, and 1/2 cup carbs.

Question: when first starting low carb, did anyone have any tummy issues?
Answer: One of the typical symptoms of starting a keto diet is nausea and vomiting, but with stomach problems often comes diarrhea, too.nKeto diarrhea is real, and it can actually be a problem. ... The body isn't very good at digesting fat, so when it's forced to do so, it often comes out in the form of diarrhea.

Question: How do you do Carnivore on a budget?
Answer: There are many great options for doing a carnivore diet on a budget.
The foods allowed on a carnivore diet cost much less than you would expect, and these foods more often have a higher energy content than foods costing an equal amount that you were likely eating before.
Some carnivore followers only eat ground beef and seem to thrive. Ground beef is cheap, so many of them live on less than $5.99/day. It would be difficult to find another diet that allows you to get by on only $6 per day and still enjoy what you are eating.

Question: How Much Weight Can You Lose on the Keto Diet?
Answer: Medically, professionals usually recommend an average of one to two pounds of weight loss per week when losing weight the traditional way. Is the keto diet any different? At first within the first several weeks you'll lose mostly water weight due to a decrease in calories

Question: How does everyone manage depression and anxiety
Answer: #1. Take a different view. With depression often comes a psychological myopia: the sufferer robotically repeats to him or herself soul-sucking negative thoughts: Nothing I try ever works out How could I have been so stupid? I am not worthy of being loved. A patient deep in the throes of that kind of thinking can, if unchecked, spend an entire session staring at one spot often the floor.
At those moments I prod, You are so stuck on only seeing things one way that you miss any other possible view. Literally.If you force yourself to look up, there are a variety of objects in the room to observe and ponder bookcase; lamps: paintings; a window with sunlight streaming in Its not that my office is so fascinating, but there is so much you miss when you refuse to look.
The patient then sheepishly lifts his or her eyes to take in the entirety of the room (Oh, I never noticed that funny placard!) as I hammer home the point: There are a plethora of ways to view anything. Instead of continually convincing yourself everything is hopeless consider all the other options. There is always a Plan B.

#2. Visualize a happy memory. When a patient continually revisits a painful memory (say, of a romantic rejection or failed business enterprise), it can tip him or her into near emotional catatonia. I say, Wait, before you go down the rabbit hole and all the dark feelings overwhelm you, close your eyes and go to a happy memory.
*Paul remembered, When I graduated from college, looked out at the audience and saw my family looking so proud, I felt amazing and powerful. I said, Great, go there. Lets relive that wonderful experience. As he described details from that lovely day (his mothers periwinkle blue dress; standing on the stage holding his diploma) his posture went from slumped over to peacock proud. He actually smiled.
I suggested, he moment you feel yourself sliding back to an awful memory that takes you under, take a breath and instantly conjure up graduation day. Counter the gloom with an immediate dose of positivity!
#3. Tell Me Something Good. A depressed person has earned a PhD in The Art and Science of Self-Hatred.When I ask, How do you see yourself? I get answers like: Im boring. Im a coward. Im ugly. Im not smart. To the speaker, these sentiments are absolute truths; his or her sense of identity, a soul-less place to live that is familiar, thus offering a comfortable discomfort, with no exit door. As long as these annihilating beliefs rule your self-image, nothing good can break through.
When I ask, Tell me good qualities about yourself, I am initially greeted by silence. Then I hear a halting, Im kind or Im caring. If the patient gets stuck, I help out: Youre a loving mother. You are a survivor. You are a nurturer You are super considerate. You are reliable
As we construct a list, I ask the patient to write down the wonderful attributes and keep repeating them when the toxic wheel of self-hating talk begins. I suggest asking friends and family members to email a list of positive qualities they value in my patient.
The next step will be to compile, print out the list and carry it in your wallet like a talisman. For extra inoculation against the constant negativity, I suggest the patient write positive qualities on post-its and sprinkle them around the house: stick I have gorgeous eyes on the bathroom vanity, place Im reliable on the refrigerator and soon
You are what you feed yourself spiritually speaking. Exchange the everything I hate about myself mantra to all the qualities that make me a special, unique, lovable person.

Question: Will the Keto Diet Give Me Kidney Stones?
Answer: Keto Can Put Stress on the Kidneys and Possibly Give You Kidney Stones. Kidney stones are a well-noted potential side effect of the ketogenic diet. ... This combination makes you more susceptible to kidney stones, while high uric acid can increase your risk for gout,

Question: how do you guys fight the urge to eat???
⦁ Answer: Imagine you are eating the craved food.  Simply imagining the food will increase your craving, but imagining eating the food can decrease your craving.
⦁ A new study found that exercise can cut food cravings (found in the journal, Medicine & Science in Sports & Exercise).
⦁ Distract yourself with scents of flowers or by chewing gum.  This delay in satisfying a craving can weaken the urge.
⦁ Set a timer when you experience a craving and then distract yourself with something else.  Often when the time is up, the craving has passed.

Question: What are the health benefits of the ketogenic diet?
⦁ Answer: Aids in weight loss. It takes more work to turn fat into energy than it takes to turn carbs into energy. ...
⦁ Reduces acne. ...
⦁ May help reduce risk of cancer. ...
⦁ Improves heart health. ...
⦁ May protect brain functioning. ...
⦁ Potentially reduces seizures. ...
⦁ Improves health in women with PCOS.

Question: How long did it take everyone to start seeing results in weight after starting?
Answer: Many factors, including your starting size and your eating plan, can make a big difference. In general, however, many people can see results in one to two weeks when they stick to their plan

Question: How does one make Coffee taste good on Keto
Answer: Two tablespoons of heavy cream with provide 0-2 grams of carb, making it an ideal option for the Keto diet. You can sweeten it up with some sugar-free sweetener. Adding some grass-fed butter to your coffee will give you more energy, focus, and brain power

Question: Want some good Keto Breakfast recipes
⦁ Answer: Eggs and Vegetables Fried in Coconut Oil. ...
⦁ Skillet-Baked Eggs With Spinach, Yogurt, and Chili Oil. ...
⦁ Cowboy Breakfast Skillet. ...
⦁ Bacon and Eggs in a Different Way. ...
⦁ Savory, Flourless Egg-and-Cottage-Cheese Breakfast Muffins. ...
⦁ Cream Cheese Pancakes. ...
⦁ Spinach, Mushroom, and Feta Crustless Quiche. ...
⦁ Paleo Sausage Egg 'McMuffin'

Question: Is keto safe during pregnancy?
Answer: It is completely safe for women to be eating a ketogenic diet in pregnancy. ... He advises that, once pregnant, the mother enjoy frequent low-carb, high-fat eating every two hours from the time she wakes up with no fasting

Question: What can I eat while on Keto
⦁ Answer: Seafood. Fish and shellfish are very keto-friendly foods. ...
⦁ Low-Carb Vegetables. ...
⦁ Cheese. ...
⦁ Avocados. ...
⦁ Meat and Poultry. ...
⦁ Eggs. ...
⦁ Coconut Oil. ...
⦁ Plain Greek Yogurt and Cottage Cheese.

Question: Can you buy keto type foods at local stores?
Answer: yes. You can get keto food like Mini Chocolate Chip Cookies,
Almond Butter Squeeze Packs and more at local stores.

Question: Can you eat out at restaurants while on Keto Diet?
⦁ Answer: yes you can, you can order foods like Submarine sandwiches which are very high in carbs. ...
⦁ KFC grilled chicken. ...
⦁ Coffee or tea with cream or half-and-half. ...
⦁ Chipotle salad or bowl. ...
⦁ Lettuce-wrapped burger. ...
⦁ Panera Bread power breakfast bowl. ...
⦁ Buffalo wings. ...
⦁ Bacon or sausage and eggs