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    • Home
    • Ketosis
      • What is ketosis?
    • Keto Recipes
      • Snacks
      • Breakfast
      • Lunch
      • Dinner
      • Breads
      • Pizzas
      • Desserts
      • VEGAN COOKBOOK
    • IF
      • Intermittent feeding
    • HIIT
      • What is HIIT?
    • Eating Out Guide
      • Fast Food Guide
      • Fats & Sauces, Best Worse
      • Keto sweeteners
      • Keto vegetables
    • Alcohol
    • Stats
    • Bakery
    • FAQ'S

FATSTATS.INFO

FATSTATS.INFOFATSTATS.INFOFATSTATS.INFO
  • Home
  • Ketosis
  • Keto Recipes
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  • HIIT
  • Eating Out Guide
  • Alcohol
  • Stats
  • Bakery
  • FAQ'S

FAQ's

How are ketones produced?

  • Ketones are produced during the breakdown of fat by the liver. Fat is broken down for fuel when carbohydrates are restricted in the diet.

Is the ketogenic lifestyle safe?

  • Yes, below are the conditions in which the ketogenic lifestyle may not be recommended:

          o Carnitine deficiency

          o  CPT I/II deficiency

          o Beta oxidation defect

          o Mitochondrial 3-hydroxy-3-methylglutaryl-CoA synthase deficiency

          o Medium-chain Acyl dehydrogenase deficiency

          o Long-chain Acyl dehydrogenase 

          o Impaired gastrointestinal motility

          o Pregnancy

          o Kidney failure

          o Pyruvate carboxylase deficiency

          o Pancreatitis 

          o Gallbladder disease

          o Impaired liver function

          o  Impaired fat digestion

          o  Gastric bypass surgery

          o Abdominal tumors


What is the difference between Atkin’s/“low-carb” and ketogenic lifestyle?

  • “Low-carb” or the Atkin’s lifestyle has no specific definition. Some studies say less than 30% calories from carbohydrates. Whereas ketogenic lifestyle generally means less than 5% of calories from carbohydrates. However, the only number that matters is the measured blood Beta-hydroxybutyrate (BHB) during the KIIT program.

What is the difference between nutritional ketosis and ketoacidosis?

  • Ketosis: the state of elevated ketone levels in the body (0.5-5mmol/L)
  • Diabetic ketoacidosis: Life threating condition that only occurs in Diabetes Type 1 and in rare instances in “brittle” Type 2 Diabetics (greater than 20mmol/L)

How long does it take to get into ketosis? (blood Beta-hydroxybutyrate (BHB) 0.5mmol/L) 

  • This is very individual. Some may achieve these blood levels within a few days, others up to 4 weeks. Exercise will decrease the time needed to enter into ketosis.

What does Keto-adapted mean?

  • The point at which your body has transitioned from primarily using sugar (glucose) as fuel to primarily using fat (ketones). You can be in ketosis (blood Beta-hydroxybutyrate (BHB) 0.5mmol/L), but your body may still not be fully keto-adapted. What is the optimal ketone level while eating ketogenic? Greater than (blood Beta-hydroxybutyrate (BHB)) 0.5mmol/L is the only number of concern

Do I need to measure ketones?

  • Yes. We will provide you with a blood ketone meter and strips 

What is the “Keto Flu”?

  • Transitional symptoms such as; headache, muscle aches/cramps, constipation, nausea that can occur while your body adjust utilizing ketones in place of sugar (glucose) for energy

Will I be hungry?

  • If you are eating enough fat, the answer is no. The high amount of fat itself is satiating. Also, ketones themselves have been shown to reduce hunger signals. In fact, studies have shown individuals eating as much as they want, (while eating ketogenic) will still eat fewer calories, report less hunger and lose more weight than individuals eating non-ketogenic. (Johnstone et al., 2008)

Can I drink alcohol eating ketogenic?

  • We do not recommend to drink alcohol during the 90 day KIIT program. After the initial program you can certainly begin to introduce alcohol counting carbohydrates as any other food/drink.

Can I have fruit?

  • We do not recommend eating fruit during the 90-day KIIT program. After the initial program you can certainly begin to introduce fruit counting carbohydrates as any other food/drink

Can I have dairy?

  • Absolutely. However, it must be dairy products such as; heavy cream, butter, ghee, and “hard” cheese. Dairy that contains lactose (primary sugar found in milk) must be avoided. As with every aspect of eating ketogenic, you must always evaluate labels.

Which sweeteners are best while eating ketogenic?

  • We suggest Erythritol and Stevia as your main sources of natural sweeteners. Sucralose (Splenda) can be used in moderation as an artificial sweetener. 
  • NOTE: be very careful as many products that are labeled as “Stevia or Sucralose” also contain REAL sugar disguised as different names. Below are 50 alternate names of sugar (glucose):

· Barley malt

· Beet sugar

· Brown sugar

· Buttered syrup

· Cane juice crystals

· Cane sugar

· Caramel

· Corn syrup

· Corn syrup solids

· Confectioner’s sugar

· Carob syrup

· Castor sugar

· Date sugar

· Demerara sugar

· Dextran

· Dextrose

· Diastatic malt

· Diatase

· Ethyl maltol

· Fructose

· Fruit juice

· Fruit juice concentrate

· Galactose

· Glucose

· Glucose solids

· Golden sugar

· Golden syrup

· Grape sugar

· High-fructose corn syrup

· Honey

· Icing sugar

· Invert sugar

· Lactose

· Maltodextrin

· Maltose

· Malt syrup

· Maple syrup

· Molasses

· Muscovado sugar

· Panocha

· Raw sugar

· Refiner’s syrup

· Rice syrup

· Sorbitol

· Sorghum syrup

· Sucrose

· Sugar

· Treacle

· Turbinado sugar

· Yellow sugar


Can I have coffee?

  • Absolutely. We encourage the use of coffee. Of course, this should be with zero carbohydrates. One study found that caffeine may even increase the production of ketones (Johnston, Clifford, and Morgan, 2003; Vandenberghe et al.; 2016)

Do I need to count calories?

  • The only macronutrient that should actually be counted are: carbohydrates. Generally, you want to stay below 20g/day. This number may vary among individuals. Although no need to count protein, you must ensure your fat intake is at a much greater level than protein. Even if carbohydrates are below 20g/day, if you are eating too much protein and not enough fat, your body will breakdown the protein and convert it to sugar (glucose). Basically increasing your available carbohydrates and kicking you out of ketosis.


Should I track “net” carbohydrates or total carbohydrates?

  • “Net” are technically the carbohydrates available for absorption that could lead to increase in blood sugar and knock you out of ketosis. However, many labels could be misleading. To optimize your ability to convert into full ketosis, we suggest you count all carbohydrates (keeping under 20g/day) in the first few weeks of the KIIT program.

Do I have to stick to macronutrient ratios of 75% Fat, 20% Protein and 5% Carbohydrates?

  • See Do I need to count calories?


Will eating too much protein kick me out of ketosis?

  • See Do I need to count calories?

Do I need to exercise while eating ketogenic?

  • We encourage you to perform whatever physical activity you feel comfortable with during the first 60 days of the KIIT program. At day 60 you will begin HIIT (High Intensity Interval Training).

Do I need to eat ketogenic every day?

  • During the 90 day KIIT program, the answer is yes.

Do I need to “refeed” and consume carbohydrates to replenish glycogen?

  • No. This defeats the purpose of being in ketosis

Should I increase my sodium (salt) intake?

  • The ketogenic lifestyle acts as a natural diuretic in which both increasing water and sodium (salt) will be essential to stay hydrated and avoid cramps/headaches.

Should I replenish other electrolytes?

  • Yes, as with sodium, it may be beneficial to increase both magnesium and potassium· Note: ONE Avocado contains 45mg of Magnesium and 750mg of potassium

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FAQ's continued

 Should I worry about fiber intake?

  • It is common for fiber intake to drop when switching to a ketogenic lifestyle. Unless constipation becomes a concern, there should be no reason to address the issue.

Are there certain fats I should avoid?

  • Yes, vegetable oils and margarine (Trans fat) serve no benefit and can only contribute to chronic inflammation

Is it possible to eat too much fat?

  • If you are verified in ketosis (based on Beta-hydroxybutyrate (BHB) blood test), the amount of fat you eat is irrelevant in terms of overall health benefits. In terms of weight loss, each individual may have different goals they hope to achieve. Besides eating too many carbs, the #2 reason we see failure eating ketogenic….is NOT eating enough fat!

What are exogenous ketones and what is their purpose?

  • They are supplemental ketones that are found in either powdered or liquid form
  • Exogenous ketones have been shown to reduce hunger and potentially “push” individuals eating ketogenic into ketosis at a quicker rate

What are MCTs?

  • MCT stands for medium-chain triglycerides, which are fats found in foods like coconut oil. They are metabolized differently than the long-chain triglycerides (LCT) found in most other foods. MCT oil is a supplement that contains a lot of these fats, and is claimed to have many health benefits. Triglyceride is simply the technical term for fat. Triglycerides have two main purposes — they are transported into cells and burned for energy, or stored as body fat.

Are MCTs the same as exogenous ketones and are they safe?

  • No. MCTs can be converted to ketones once they are broken down in the liver (Rebello et al., 2015). However, the amount of MCT oil needed to convert to active ketones would be extremely high and not suggested to ingest large quantities at one-time. Otherwise, MCT oils are perfectly safe other than gastrointestinal symptoms.

How does the ketogenic lifestyle affect athletic performance?

  • Initially, you may feel a decline in your performance/energy. However, once your body adjust to using ketones as energy, you should feel a boost in energy and focus.

Will I lose muscle eating ketogenic?

  • Even among individuals in a calorie-restricted state, studies have found fat loss to be as high as 95% of total weight lost eating ketogenic (Young, Scanlan, Im, and Lutwak, 1971) and that consuming a ketogenic maintenance calorie level, actually leads to INCREAES in muscle mass (Volek et al., 2002). Ketones have anabolic effects which result in protein sparing while eating ketogenic.

What is intermittent fasting?

  • See Intermittent Feeding tab on homepage

Why is it that conventional methods don't work?

  • Conventional methods are mostly based on caloric restriction. Caloric restriction cannot work long-term for weight loss as your body adapts to the lower caloric intake. In fact, your body will attempt to decrease fat breakdown to ensure “survival”. Caloric restriction psychologically leads to binge eating.

What is insulin and what does it do?

  • Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that we eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

How often and how much should I eat?

  • Whenever you are hungry, except during the last 60 days of the KIIT program where intermittent feeding will be introduced

How much weight could I lose and how fast? 

  • Your weight loss is going to vary by individual based on your own unique profile

What is intermittent fasting? 

  • See Intermittent feeding tabs on homepage

What About Heart Attacks with All This Fat? 

  • Eating ketogenic with high quality fats creates an anti-inflammatory effect that DECREASES you risk of cardiovascular events 

What Foods Can I Eat? 

  • See food list

Do You Have a Sample Menu?

  • See Recipes and or we set a link to the meal plans

Constipation, What To Do? 

  • Increase water intake. If not effective, discuss with Dr. Meitz or Puglisi for individual plan.

What Are Macros and Should I Count Them? 

  • Macronutrients include protein, carbohydrates and fat. Utilizing the KIIT program we have eliminated the need for tedious macronutrient tracking. Using the recipes provided for you, meals will keep you within the required macronutrient ratios to achieve and maintain ketosis.

What Foods Can I Eat?

  • See food list

Do You Have a Sample Menu I Can Look At?

  • See Recipes and or we set a link to the meal plans

I Just Started and Feel Like Crap. What Should I Do?

  • It is common on a ketogenic diet to experience some transitional symptoms. These are listed under the “transitional symptoms” tab. Keep in mind that these are temporary and are a normal part of your body’s conversion from using sugar as it’s fuel source to using fat. Be sure you are taking in the required amount of water, fat and salt to ensure that these symptoms are temporary. 

What Supplements Should I Take?

  • No supplementation is required during the KIIT program.

How much water should I drink?

  • Try to drink a minimum of 6 bottles of water a day.

Is HIIT safe for beginners?

  • Please visit the HIIT tab on the home page

How high should I keep my heart rate?

  • During your initial consultation with Dr. Meitz and Dr. Puglisi you will be taught various methods of tracking your heart rate.

When can I do my HIIT workouts?

  • The time of day does not matter as long as you are achieving your target heart goals for the 20 minute period. Under the KIIT program only three days of HIIT will be required. Any exercise on other days throughout the week is acceptable and is up to the individual client but is not required.

Do I need any equipment for the HIIT program?

  • No, see the home page HIIT tab for exercise examples.

Can I do HITT workouts every day?

  • No, because this type of exercise works so many muscle fibers it is contraindicated on consecutive days

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