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