Here are our most frequently asked questions. If we’ve missed any, feel free to contact us and we’ll do our best to answer you.
What is Ketosis
In a normal higher carbohydrate diet, the body will use glucose as a primary energy, your fats are not needed and are therefore stored. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural metabolic state the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but instead though starvation of carbohydrates. We just stop feeding the internal sugar monster.
In a ketogenic state, the body is retrained to produce ketones in the liver that are used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce glucose and insulin.
- Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
- Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source.
Whats the difference between Keto and Low Carb
The average person eating a normal North American standard meal, will consume around 296 Carbs. For men and 226 grams for women.
Low carb means <50 grams of carbs a day. Ketogenic is <20 grams of carbs a day. Most people in this group try to stay at 20 grams or less per day. Some people work with total carbs and others with net carbs, either is fine. Please respect these limits and respect the choices of others.
Ketoacidosis? Isn’t that dangerous?
You’re confusing Ketosis with Ketoacidosis.
Ketoacidosis is a metabolic state of toxicity. It occurs when the body fails to regulate ketone production resulting in severe accumulation of keto acids which cause the pH of the blood to decrease substantially making the blood more acidic.The most common causes for ketoacidosis are Type 1 Diabetes, prolonged alcoholism and extreme starvation which can result in diabetic ketoacidosis (DKA), alcoholic ketoacidosis and starvation ketoacidosis respectively. It must be noted that ketoacidosis is rarely seen outside of Type 1 Diabetes.
diabetic ketoacidosis(DKA) – In DKA, the lack of insulin prevents absorption of glucose which can cause uncontrolled ketone production which can lead to dangerously high ketone and glucose blood levels. If the ketones are not excreted quickly enough the blood becomes acidic and the acidity can cause damage to organs.
DKA usually develops over a period of 24 hours. Blood tests will likely show hyperglycemia (very high blood sugar).
Major symptoms include:
nausea and vomiting
excessive thirst and urine production
Diabetic ketoacidosis occurs in under 1% of people with Type 1 Diabetes annually.
Ketoacidosis is a dangerous state, while nutritional ketosis is when the body and brain are using ketones as a fuel source safely and efficiently. Ketosis can be achieved by reducing daily carbohydrate intake to below 50 grams.
How Long Does It Take To Get Into Ketosis?
Some people can get into ketosis within a few days. This does not mean they are fat adapted though, because your body
has not had time yet to fully ramp itself up use those fatty acids and ketones. Fat adapted is when your body has switched from burning sugar or carbohydrates for energy, to burning fats for energy. You have turned your body into a fat burning machine.
Signs you are fat Adapted
Improved energy – In the first phase of the ketogenic diet, your body will be learning how to use fat for fuel instead of glucose. At first, you might feel like you have no energy, but this is very temporary. Once you fully adjust to a fat-burning metabolism, you’ll experience lower and more balanced blood sugar levels and your energy levels will stabilize.
Better sleep – Most people experience a deeper, calmer sleep, and wake up feeling very refreshed. Magnesium supplements help with night time achy or cramping muscles and will also help you sleep better.
Practically non-existent carb cravings – In the beginning of keto, you might experience some carb cravings, however they are mostly the mental manifestation of your past diet, they will disappear.
Increased physical endurance– Once your body learns how to use fat for fuel, it will be able to access your fat storages much easier than before, especially during times of physical activity. You will no longer depend on your glycogen or sugar stores and you won’t experience the energy crash related to glycogen depletion. You will be able to maintain a more stable performance than with a regular diet.
Decreased appetite – You will notice that the foods you eat will leave you more satisfied and full for much longer a period of time, as fat and protein provide a higher level of satiety than carbs. You are able to skip meals without throwing off your metabolism and will be able to manage your hunger much better.
How Should I Track My Carb Intake?
Most people use apps to track their carbs and other macros. These include, My Fitness Pal, Fat Secret, carb manager, keto diet, etc
Do I need to count calories?
Ultimately calories matter, but while you are in a state of ketosis (where you are eating high fats and moderate proteins) you are quite full and will not feel as hungry. Therefore, calories will not be an issue. So, there is no need to count calories while in Ketosis. Restrict carbs to 20g or less, get at least 50g of protein a day and make sure you drink enough water.
Can I eat too much fat?
Most people will find it hard to overeat on a keto diet, but it is still possible. Track your macros and be aware of what you are consuming at all times.
How Much Weight Will I Lose?
Losing water weight is common when you first start a keto diet. Ketosis has a diuretic effect and can cause many pounds of weight loss in only a few days. While this is not real fat loss, it shows that your body is starting to change into a fat burning machine!
The amount of weight you lose is 100% dependent on you and your eating habits and activity levels. Adding exercise to your routine will speed up weight loss, but is not necessary.
Can I drink Alcohol?
Alcohol in moderation can be tolerated on a Keto Way of eating. However, keep in mind that the body will burn the alcohol first and then any carbs. So, alcohol can stall or slow down your weight loss progress. Also, please not that your tolerance for alcohol will be drastically reduced.
Should I drink exogenous Ketones?
We don’t recommend drinking ketones. Ketosis is about training your body to produce ketones that are produced naturally by your body, not to drink a placebo. Drinking ketones is equivalent to drinking purple koolaid to turn your pee purple.
Will I lose muscle mass?
Burning muscle can occur when your protein intake is not high enough The easiest way to avoid this is to make sure you are eating enough protein every day.
Is Keto a safe diet for longer terms?
Ketosis is not a diet, it is a way of eating, or way of life. that is sustainable over a life time. A well formulated Ketogenic way of eating is very safe for long term.
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
Medical Disclaimer – The information that the East Coast Keto (and its social media accounts) provides does not replace your relationship with your doctor. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen or lifestyle change, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The purpose of this website is to promote broad consumer understanding and knowledge of the low carb, high fat or ketogenic lifestyle. The information is obtained by real life experience and research and also for your general use, so be sure to talk to a qualified healthcare professional before making medical decisions or if you have questions about your health.
We do our best to make sure that the information we provide is accurate and reliable but cannot guarantee that it is error-free or complete.
Got a burning question that we haven\t answered yet? Send your questions our way, via the Contact me link and we’ll do our best to get that answered for you and then we will add it to the FAQ page (if applicable)