FAQs #1 (Frequently Asked Questions) about Keto and IF.

I originally posted this FAQ for Keto and Intermittent Fasting International in Tagalog, and I will be reposting the series in English here on my blog.
Here are some basic questions with short answers to frequently asked questions by Keto newbies.

1. What is the difference between Keto at Low Carb?

Keto is a form of Low Carb. It’s so low carb that the body goes into Ketosis. It’s a process where the body burns off fat to produce ketones for energy. You can be low carb and not Keto, but Keto will always be low carb.

2. What are macros?

Macros are your major food groups: Fat, Protein, and Carbohydrates. With Keto, we limit our carb intake to 20g net carbs per day.

3. What’s the difference between Strict, Lazy and Dirty Keto?

When you’re doing Strict Keto, you’re eating clean and most likely keeping tabs of all your macros with a food tracking app.

With Lazy Keto, you’re only tracking carbs but eating clean. When you’re doing Dirty Keto, you’re eating food that’s supposed to be “Keto”, but they are either processed or prepared commercially, so there’s no way of knowing if the food was prepared with sugar or inflammatory ingredients.

4. What are electrolytes?

Electrolytes are micronutrients that help our body carry out specific tasks. The ones you need to watch are sodium, magnesium, and potassium.

5. Why do I feel sick during the first 2 weeks of Keto?

You might be experiencing Keto Flu or Electrolyte Imbalance. This is normal as your body is switching from glucose to fat as its energy source. You can remedy this by drinking water with a pinch of salt, as well as taking multivitamins with Magnesium and Potassium. If you experience colds and fever, this is not Keto Flu. Take medicines as you would when you have regular Flu.

6. What is Intermittent Fasting?

Intermittent Fasting involves eating and not eating In specific time frames. You could try 12:12, 16:8, 20:4, 23:1, etc. For example, with 16:8, you will fast for 16 hours and eat for 8 hours. During the fasting hours, you must avoid taking in calories and sweeteners. The goal is to lower insulin levels and allow the body to focus on repairing cells instead of digesting food.

7. Should I do Intermittent Fasting right away?

My advice would be to wait until your body has adjusted to Keto before doing Intermittent Fasting. It’s easier to fast when you’re already fat-adapted.

8. Do I need to fast to lose weight on Keto?

No, you don’t. You will still lose weight even if you’re just doing Keto. Intermittent fasting is a great way to support Keto as it helps regulate insulin levels.

9. What can I take while I’m fasting?

Unsweetened coffee, tea, zero-calorie apple cider vinegar, salt sole, bone broth. It’s better to do clean water fast, and avoid sweeteners. Sweeteners run the risk of inducing an insulin response.

10. What time should I fast?

That would depend on you. You can start out with 12:12 and move up to 16:8. Ideally, your fast should sandwich your sleeping time so that you’re asleep for half the time.

11. Can PCOS patients Fast?

You can but start only when you’re not stressed. Start with 12:12 and gradually move to 16:8. If it’s too difficult, you can try Crescendo Fasting, done every other day. Listen to your body, if it becomes too difficult then eat.