30 Keto FAQs Answered: Everything You Need To Know About Keto

Keto’s confusing! Get all your questions answered with our complete Keto FAQs.


You might be up to speed on all things Keto, especially if you’ve read our Keto Diet for Beginners guide. But you might still have specific concerns that we didn’t cover there. So, we compiled these Keto FAQs to try and answer questions we hear all the time from our Keto meal plan subscribers.  

Table of Contents 
What is the Keto diet? 
How does the Keto diet work? 
What foods can I eat on the Keto diet? 
What foods should I avoid on the Keto diet? 
What are the health benefits of the Keto diet? 
Are there any risks associated with the Keto diet? 
How do I know if I’m in ketosis? 
Is the Keto diet safe for everyone? 
How much weight can I expect to lose on the Keto diet? 
How long does it take to see results on the Keto diet? 
Can I drink alcohol on the Keto diet? 
Can I have cheat days on the Keto diet? 
How can I make sure I’m getting enough nutrients on the Keto diet? 
Can the Keto diet be modified for vegetarians or vegans? 
How can I stay on track with the Keto diet when eating out or traveling? 
Can I do the Keto diet if I have a medical condition or take medication? 
What are some common mistakes people make when starting the Keto diet? 
How can I manage the side effects of the keto diet, such as the “Keto Flu”? 
How does the keto diet compare to other popular diets, such as the Atkins diet or the Paleo diet? 
Is the Keto diet sustainable for long-term weight loss and health maintenance?
Can I eat dairy on the Keto diet, and if so, how much? 
How much protein should I eat on the Keto diet? 
How can I make sure I’m staying hydrated on the Keto diet? 
How often should I measure my ketone levels on the Keto diet? 
Can I do the Keto diet if I have a history of high cholesterol or heart disease? 
What are some Keto-friendly snack options? 
How does the Keto diet affect hormones, particularly for women? 
Can the Keto diet help with certain medical conditions, such as epilepsy or Type 2 Diabetes? 
What are some common mistakes people make when trying to maintain ketosis? 
Can I still eat out at restaurants while on the Keto diet, and if so, what should I look for on the menu? 

What is the Keto diet? 

Keto is a low carb, high fat diet that influences your body to burn its fat supply for energy. By eating less carbs, your body enters a state of ketosis (or “ketogenesis”). Ketosis is a state where your body produces ketone bodies (made from fat), as an energy source rather than using stored carbs or carbs you get from your diet.  

The Keto diet is not for: Type 1 diabetics or Type 2 Diabetics with diabetic ketoacidosis. It’s also not for those with high lipid levels. It may help manage blood glucose levels, reduce hyperinsulinemia (high serum insulin levels) and provide aid for those that have a harder time metabolizing carbohydrates. 


How does the Keto diet work? 

You eat a low number of total carbs per day – usually less than 50g – to trigger ketogenesis. While that is one of the standards, there are various versions of the Keto diet that have been studied for multiple health benefits aside from fat loss. These versions have different macronutrient distribution ranges, but carbohydrates can range from 5-10% of total calories in most cases. As such, carbohydrate requirement would be better calculated from total calorie intake versus a hard 50g total. 


What foods can I eat on the Keto diet? 

A tray of high-fat, low-carb Keto foods like salmon, broccoli, nuts, eggs, mozzarella, and avocado.

You can eat any of these foods on the Keto diet: 

  • Lean Proteins 
  • Healthy Fats 
  • Unsweetened Dairy 
  • Low-Carb Veggies 
  • Berries 

When looking for Keto-friendly food, pay attention to carb content, fat quality, and nutrient density. By choosing foods that are more well-rounded in their nutritional value, you can avoid pitfalls like overfatigue and undernourishment.  

For a more extensive list, check out this Example Keto Shopping List


What foods should I avoid on the Keto diet? 

High carb non-Keto foods on a white background, sitting on white parchment paper: various breads, grains, crackers, bagged pastas, muffins, and oats.

Avoid high-carb foods like beans and lentils, oats and grains, baked goods, starchy veggies, and sugary fruits. These foods tend to trigger inflammatory responses and spikes in blood sugar. Other foods to eliminate or avoid include: 

  • Juice & Soda 
  • Highly Processed Foods 
  • Condiments with Added Sugar 
  • Bread, Pasta, and Rice 
  • Honey & Syrups 
  • Sweetened Yogurt & Cow’s Milk 
  • Mangoes, Bananas, Grapes 
  • Whole Wheat 
  • Processed/Pre-Packaged Foods 

Read More here: Keto Food List: What to Eat and What to Avoid 


What are the health benefits of the Keto diet? 

Weight loss alone is the number one benefit Keto is touted for, but it can also have other positive effects. Due to the macronutrient distribution on a Keto diet, it can help normalize elevated blood sugar levels and elevated insulin levels. This can be beneficial for Type 2 Diabetics that haven’t been diagnosed with Diabetic Ketoacidosis or aren’t at risk for developing it. There is also evidence that Keto can help manage epilepsy and prevent Parkinson’s and Alzheimer’s, as well as types of cancer

People who follow a Ketogenic Diet, factor in the importance of dietary fiber consumption, alter the ratios of mono and poly unsaturated fatty acids to 5-10% of calories and reduce their saturated fatty acid intake to no more than 10% may have improved cholesterol and lipid levels. Keto may also help regulate blood sugar and reduce inflammation overall. It has also been known to help manage hormonal issues, treat epilepsy and Type 2 Diabetes (not associated with Diabetic Ketoacidosis), and improve brain health and memory.  


Are there any risks associated with the Keto diet? 

Since the Keto diet restricts certain food groups, it can be challenging to get all the necessary fiber, vitamins, and minerals. This might lead to nutrient deficiencies and negative health issues over time if you’re not careful. Things like butter, cream, red meat, and bacon are Keto-friendly, which means they’re easy to overdo and can create cardiovascular and cholesterol issues. This is why HEALTHY fats are emphasized on Keto. 

Keto can also be difficult to maintain over time due to its challenges, which often lead to weight re-gain and yo-yo dieting.  


How do I know if I’m in ketosis? 

The best way to tell is with an at-home ketone body test. Your blood, urine, and breath can all detect levels of ketones in the body and are available to purchase online. 

Blood levels are the most accurate way to measure ketone levels, and the test works much like a glucose test for diabetics. Levels equal to or above 05.mM usually indicate ketosis. 

Other ways to tell if you’ve entered ketosis are if you have a decreased appetite, more energy, weight loss, and believe it or not, bad breath! The Keto Flu is another sign you’re in ketosis (more on that later). 

Ketosis/Keto blood tests are like diabetes tests, which is pictured here. A person pricks their middle finger with a lancet to prepare a home blood sugar test.


Is the Keto diet safe for everyone? 

Keto is not recommended for people who are pregnant, have a history of eating disorders, or health concerns like hypertension, hyperthyroidism, or liver or pancreatic issues.  

It’s also not meant for those with Dyslipidemia (altered serum lipid levels), Dysfunctional Lipoprotein Lipase (an enzyme that helps transport lipids into the cell) and not good for Type 1 Diabetics and Type 2 Diabetics diagnosed with DKA (diabetic ketoacidosis) 

Again, it’s always best to ask your doctor before changing your diet! 


How much weight can I expect to lose on the Keto diet? 

During the first week or so, you’ll lose weight fast – usually 2-10lbs. After this, the average weight loss is about 1-2lbs a week.  

You’ll notice weight loss will slow down after the initial rapid weight loss, but that doesn’t mean your diet isn’t working! The first few pounds you lose will be “water weight,” before actual body fat weight starts shedding more steadily. 


How long does it take to see results on the Keto diet? 

While there is still ongoing research, an average of 2 weeks to 6 months have shown the most noticeable results. Long-term results have shown promising positive effects on weight loss and metabolic health but it’s always best to speak with your doctor about what is best for your health before committing to Keto long-term.  


Can I drink alcohol on the Keto diet? 

As long as you limit your servings, light beers, wine, and liquors can be enjoyed on Keto. Though most beers are high in carbs, some options are lower than others. There is also research that suggests red wine can help with fat loss, and most wine varieties are naturally low in carbs. 

A light beer is poured from a dark brown, perspiring bottle into a wet, water-droplet-lined drinking class.

Spirits like rum, vodka, gin, tequila, and whiskey have virtually no carbs, but only if you drink them straight. Cocktails are made with sugary mixers and tend to have lots of carbs. There are low-carb mixer options like ginger ale, seltzers, and some sodas that you can use without falling out of ketosis. 


Can I have cheat days on the Keto diet? 

Having even one cheat day can take you out of ketosis and back to square one! It will take several days to a few weeks to get back into ketosis. Increasing your carbs suddenly changes your metabolism and can stall weight loss. Doing more than one cheat day impedes your progress even further. 


How can I make sure I’m getting enough nutrients on the Keto diet? 

One concern dietitians have with Keto is that it cuts out food groups that can deprive you of certain nutrients. Supplements can help keep you healthy and also reduce the side effects like Keto flu.  

MCT (medium-chain triglyceride) oil is a popular supplement because it provides healthy fats from oils like coconut or palm oil that increases your ketone levels. You may also want to consult with a health care professional about taking these specific supplements to aid your Keto diet: 

  • Magnesium 
  • Omega-3’s 
  • Vitamin D 
  • Probiotics 
  • Fiber 


Can the Keto diet be modified for vegetarians or vegans? 

Absolutely! In fact, plant-based foods are some of the healthiest foods, on or off Keto. Most healthy fat sources come from vegan and vegetarian friendly foods like nuts, seeds, avocados, coconuts, berries, tofu, tempeh, and non-starchy veggies.  

To supplement your protein intake, replace fish, poultry, and red meats with eggs, soy products, and/or meat alternatives like Beyond Meat or Daring Chicken. Some plant-based protein powder can also help. 


How can I stay on track with the keto diet when eating out or traveling? 

A man sits in a plane, eating food from his pulldown tray stand. He read this Keto FAQ and knows how to stay Keto while traveling!

Meal prep is your friend! You’re less likely to fall behind or “cheat” if your meals are already prepared when it’s time to eat. Having a snack on the go is also helpful to stave off cravings.  

Adding more protein to your meals is the secret to staying fuller, longer – protein keeps you satiated, which means you’re likely to eat less. 


Can I do the Keto diet if I have a medical condition or take medication? 

Some medications can cause adverse side effects if you’re doing Keto. People taking antipsychotics, corticosteroids (anti-inflammatories), or medication used to manage high blood pressure, high cholesterol, or blood sugar can have serious side effects.  

For instance, some medicine in tandem with Keto can cause severely low blood sugar, which is why it is important to work with your doctor and pharmacist to determine if it is safe.  


What are some common mistakes people make when starting the Keto diet? 

One of the biggest issues for Keto dieters is not fully understanding the diet before jumping in. Eating the wrong foods, not getting enough nutrition, and assuming that a low-carb diet is the same as being Keto are common beginner mistakes. Of course, that’s made simple when someone else is making your Keto meals for you.  

Various meal prep containers with Keto-friendly foods.

Starting slow can help you stay on track with Keto long term. This means slowly decreasing your carb limit day by day until you reach a low carb level. Doing too much too soon can make you feel tired, sluggish, and overly hungry. 

Accepting and preparing for hurdles like side-effects is also important. When you first enter ketosis, you may feel sluggish and suffer from Keto flu. Most people quit when they hit this point, BUT continuing to push past is key because that’s when the positive effects start becoming noticeable! 


How can I manage the side effects of the Keto diet, such as the “Keto Flu”? 

Here are the best ways to manage the most common side effects of the Keto diet: 

  • Frequent Urination – Drink more water and increase your electrolytes. 
  • Sugar Cravings – Increase protein, fiber, and healthy fats, and exercise more. 
  • Bad Breath – Chew sugar-free gum, maintain oral hygiene, and drink more water! 
  • Keto Flu – Get lots of rest, increase fat intake, and supplement with dietary fats like MCT oil. 
  • Sleep Issues – Eat late at night, exercise later in the day, avoid screens 30 min before bed. 
  • Intestinal Issues – Reduce fat intake, increase fiber intake, and drink more water. 


How does the Keto diet compare to other popular diets, such as the Atkins diet or the Paleo diet? 

Paleo and Keto are very similar but have a few key differences. Paleo focuses on whole, unprocessed foods instead of limiting carb intake. Paleo excludes food groups containing dairy, legumes, and grains, but it still allows for starchy veggies, fruits, and natural sweeteners like honey or agave. Basically, if a hunter-gatherer could find it, you can eat it (hence, “Caveman diet”).  

While Atkins is a low-carb diet that restricts carbs and encourages increased fat intake, it focuses on weight loss more than anything else. Keto is stricter and has other health benefits besides weight loss like less inflammation and regulated blood sugar levels. 


Is the Keto diet sustainable for long-term weight loss and health maintenance?  

Woman with short, wavy hair and bangs crossing off dates on her calendar hanging on a bright red fridge. The background is blurred, but we can tell it is her kitchen.

Some studies show that Keto might be more effective (and possibly healthier) short term, but there is conflicting evidence. Typically, no more than 1 year is recommended, with an average of 2 weeks to 6 months showing the most noticeable results.  

Long-term results have shown promising positive effects on weight loss and metabolic health. Consider how much time you’re willing to dedicate to meal prep and carb-counting, as well as your end goals. It’s always best to speak with your doctor about what is best for your health before committing to Keto long-term. 


Can I eat dairy on the Keto diet, and if so, how much? 

Keto allows for some dairy as long as it is low carb. Keto-friendly dairy options include butter, Greek yogurt, plant-based milk, hard cheeses, whipping cream, cottage cheese, and cream cheese. 

Make sure you check for added sugar, which will make your dairy higher in carbs. Generally, ice cream, sweetened yogurt, flavored milks, and most soft cheeses will be a no-go on Keto. 


How much protein should I eat on the Keto diet? 

About 10-20% of your daily calories should come from protein. This amount will vary depending on how many calories you consume in a day. For instance, on a 1,400-calorie diet, you should eat about 109g of lean protein.  

To calculate macros like protein, multiply your daily calories by the recommended daily percentage (ie, 70-80% fat, 10-20% protein, etc.). Protein and carbs are then divided by 4 and fat divided by 9 to get your total macro goals: 

1400 X 0.7 = 980 ÷ 9 = 109g Fat 

1400 X 0.2 = 280 ÷ 4 = 70g Protein 

1400 X 0.10 = 140 ÷ 4 = 35g Carbs 

Close-up of a paper reading "Are you getting enough macronutrients?" and two checkboxes with Yes and No. A pen is about to check off Yes.


How can I make sure I’m staying hydrated on the Keto diet? 

If you’re not the type to carry around a Hydroflask, there are other ways to make sure you get enough water on Keto. “Eating” your water is a great way to do this – vegetables and fruits like cucumbers, celery, berries, tomatoes, and lettuce all have high water content. If you’re not a “fan” of water, having tea or sparkling water can encourage you to drink more. 

Lightly increasing electrolytes like sodium, magnesium, and potassium can help you stay hydrated because they keep water in the body. Mineral water and bone broth are great ways to do this. But this is of course, in moderation! Too much sodium can have the opposite effect.  

Silhouette of a woman, outdoors, drinking from her water bottle.

One way to tell if you’re getting enough water is to check the color of your urine. A light-yellow color indicates you’re well-hydrated, if it’s dark yellow, it’s a sign you’re dehydrated. Of course, the most obvious sign that you’re dehydrated is that you’re thirsty! It’s recommended that you sip water throughout the day (room temperature water is best because it hydrates better than cold water!) 


How often should I measure my ketone levels on the Keto diet? 

You should test your ketone levels daily when you first start Keto to keep track of where you are. Your goal is to reach ketosis and if you see ketone levels rising, it’s the best indicator that you’re on the right track.  

Once you’re in ketosis, you can cut testing back to about once a week or so just to make sure you’re consistent.  


Can I do the Keto diet if I have a history of high cholesterol or heart disease? 

While the keto diet may have positive heart health implications, this option is not always the best if you have certain conditions. Keto can worsen things like genetically inherited high cholesterol (familial hypercholesterolemia), which affects the way your body regulates “bad cholesterol.”  

However, having high cholesterol or heart disease won’t automatically disqualify you from Keto. As each body is different, Keto can affect you in different ways. Your doctor is the best one to determine if Keto is the right diet for you.  


What are some Keto-friendly snack options? 

Nuts, seeds, raw low carb vegetables, boiled eggs, and some store-brand Keto snacks can work with Keto. For some inspiration, check out our list of easy Keto snack recipes


How does the Keto diet affect hormones, particularly for women? 

Cupped hands holding a cartoon diagram of a uterus made out of colored paper.

Keto restricts inflammatory foods like dairy and grains, which can help lower insulin levels. Lower insulin can help prevent acne breakouts and help manage hormonal disorders like Polycystic Ovary Syndrome (PCOS). Low carb diets may also help fertility in women, but more research is still needed. 


Can the Keto diet help with certain medical conditions, such as epilepsy or Type 2 Diabetes? 

A 24-week study showed that those who followed a Keto diet had improved blood sugar and often needed less medication to treat their Type 2 Diabetes. Many long-term studies actually found that patients manage their diabetes better while following Keto. However, it’s important to note that this is not the case in Type 1 diabetics or those with Diabetic Ketoacidosis. 

The Keto diet has been used to help manage types of epilepsy and seizures in children who have not responded to other epileptic treatments. This is usually prescribed by a doctor; you should never try to treat epilepsy with Keto on your own.  


What are some common mistakes people make when trying to maintain ketosis? 

Having a “cheat day” is the biggest setback when you’re trying to stay in ketosis. Eating over your daily carb budget can stop ketone production and reverse the effects of Keto.  

Keeping track of your ketone levels and whether you are in ketosis is the most important thing to remember. You may have to adjust the amount of carbs you’re eating to achieve this. 


Can I still eat out at restaurants while on the Keto diet, and if so, what should I look for on the menu? 

Bustling interior of a restaurant. We see a waitress explaining the menu to some patrons in the foreground of the scene.

This is a challenge many Keto dieters face, but it is possible! Knowing which foods are typically higher in carbs helps when you’re out at a restaurant. Avoid obvious high carb culprits like French fries, baked potatoes, bread baskets, or pasta dishes.  

Checking online menus ahead of time is also a great idea. Knowing what you can order will not only save you time but also keep you focused instead of being tempted with the proverbial forbidden carb!