Q: HOW MANY GRAMS OF CARBS SHOULD I BE EATING DAILY? A: You need to stay under 20 grams of TOTAL carbs per day for maximum Ketosis
Q: WHAT IS THE DIFFERENCE BETWEEN TOTAL CARBS AND NET CARBS? A: Net carbs do not include fiber; total carbs include carbs from fiber. An example would be 150 grams of cauliflower equates to, total carbohydrates 7 grams, and dietary fiber 3 grams, therefore net carbs would be 4 grams but we would count the full 7 grams
Q: ARE SUGAR AND STARCHES ALL THE SAME? A: Yes, ultimately all of these break down into simple sugars in the blood, thereby raising insulin levels.
Q: HOW DO I GIVE UP MY CARBOHYDRATES AND SUGAR? A: All at once is best. After just a few days, most people report being over their carbohydrate cravings. Taste buds also change and within a short period of time, foods become more enjoyable.
Q: WHAT SHOULD MY NUTRIENT RATIO BE? A: A good ratio would be 75 – 80% fat, 15-20% protein and 5% carbohydrate.
Q: WON’T I GAIN WEIGHT FROM ALL THIS FAT? A: Fats Consumed does not convert to Fat in the body. If you stick to under 20 grams of carbohydrates a day, your body will become fat adapted and use fat for fuel for energy as opposed to glucose (sugar and starch).
Q: IS THIS SUPPOSED TO BE A HIGH PROTEIN DIET? A No, in the absence of carbohydrates, your body converts excess protein into glucose.
Q: DO I NEED TO COUNT CALORIES? A: No, eating fat and protein satiates therefore naturally creating a reduction in hunger, thereby reducing your calorie intake.
Q: HOW MUCH WATER SHOULD I BE DRINKING? A: Your body does not retain water when you cut out the carbohydrates from your diet, therefore you should aim for about minimum 3 liters per day.
Q: HOW MANY EGGS CAN I EAT PER DAY, WILL THIS CAUSE MY CHOLESTEROL LEVELS TO INCREASE? A: You can eat as many eggs as you like, new research suggests that this will not negatively affect your cholesterol.
Q: CAN I DRINK COFFEE? A: Coffee has no carbohydrates. Use a little cream and natural sweetener if necessary. Milk contains sugar (lactose), so it is to be avoided.
Q: CAN I DRINK ALCOHOL? A: Alcohol gets burned before fat, therefore should be avoided.
Q: CAN I HAVE A CHEAT DAY? A: No! After a cheat meal or day it will take your body a few days (2-3) to start burning fat again (thereby stopping the weight loss). So essentially you would be stopping the fat burning process for a few days in order to eat a cheat meal, so it is not worth it.
Q: CAN I EAT LOW CARBOHYDRATE AND LOW FAT? A: Your body can use carbohydrates or fat for fuel, when your body is a fat burning machine, it doesn’t make sense to avoid the fat because it will use it for fuel.
Q: ARE THERE ANY SIDE EFFECTS? A: Most people do not have side effects. Some people may have short-lived, mild side effects during the first few weeks, which include sugar cravings, flu like symptoms, headache, and dizziness. Over the long-term, constipation and muscle cramps are the most common side effects. One way to minimize these side effects is to drink a cup of salt water daily and also supplement Magnesium and Potassium.
Q: WHAT IS KETOSIS? A: Ketosis is a state whereby your body is burning fat for fuel, not to be confused with “ketoacidosis” – a serious condition that can occur in individuals with diabetes.
Q: CAN I MEASURE MY KETONES? A:Yes, you can measure your urine ketones with urinary ketone strips called Ketostixs.