Lose Weight On The Keto Diet- What You Need To Know [FAQ]

The keto diet is a high fat, very low carb diet that can be used for weight loss.

The premise of the keto diet is that by restricting carbs, you force your body to burn fat for energy.

This process, known as ketosis, can lead to weight loss and other health benefits.

While the keto diet can be effective for weight loss, it’s not for everyone.

Some people may find it difficult to stick to the strict carb restrictions, and others may experience side effects like fatigue, headaches, and constipation.

If you’re thinking about trying the keto diet, be sure to speak with your doctor first to see if it’s right for you.

The ketogenic diet, or Keto for short, can not only help you lose weight, but also increase your energy levels.

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To achieve the best weight loss results, it’s important to know how to use the Keto Diet correctly and which foods are allowed on this plan.

In order to help you make sense of all this information, we’ve put together some tips on how women can use the keto diet for weight loss.

We’ll go over what you should eat when starting out with Keto so that you don’t feel overwhelmed by food restrictions or limitations with your choices in grocery stores.

Lose weight with the Keto Diet- high fat, low carb foods
The ketogenic diet is a popular, high-fat, low-carbohydrate diet that can help you lose weight. But it can be hard to know what foods are allowed on the keto diet.

Covered In This Article

What Is A Keto Diet?

A keto diet is a very low-carbohydrate, high-fat diet that is very popular for weight loss. Many folks combine it with intermittent fasting for outstanding results.

Ketogenic diets have many powerful health benefits. However, they are restrictive diets that some folks find hard to maintain over the long term.

Read on to learn all about the keto diet, and if it suits your needs. It may even help you burn fat while you sleep.

What is a Ketogenic diet?

How Does The Keto Diet Work?

The ketogenic diet works by encouraging your body to make what it “prefers” for fuel instead of what is typically what we eat (glucose = carbs, ketones = fat).

By starving the body of glucose (carbohydrates), your liver will produce what you need to keep running efficiently– which in most cases is about 80% of what your liver makes is ketones.

These ketones are what will be used as the main fuel source for your body while you go about daily life.

When you give your body what it needs, less of what it doesn’t is what happens when you start to eat a ketogenic diet.

What Are Ketones?

Ketones are what our body produces when it metabolizes fat (from anywhere on the body, including fat/muscle stores).

Ketones also will be the main source of fuel without carbs.

Our bodies produce ketones during times of fasting and carbohydrate restriction, and produce ketones after we eat fat to be used as a secondary fuel (after carbs) if needed.

Ketones are what our body makes when dietary fat is metabolized for energy because the mitochondria of our cells ‘prefer’ fatty acids as their energy source.

How Well Does The Keto Diet Work?

The keto diet will work best for folks who follow the plan consistently.

There is a saying out there “garbage in, garbage out” and what that means is that what you put in your body– what kinds and how much food you’re eating, will determine what your results are.

For example, if someone wants to lose weight but they’re not limiting their carbs or overindulging in alcohol while on keto, it won’t produce the results they’re hoping for.

What To Expect On A Keto Diet

You can expect to lose weight when you follow the plan exactly, but be prepared to have a few unpleasant effects as you start the diet.

Side effects of the keto diet may include fatigue, constipation, bad breath (it’s real), dry mouth, and others.

You’ll need to drink more water on keto than usual because your body is flushing out excess fluids– which is awesome for fat loss.

Some folks who follow keto and see the results they’re looking for (weight loss, improved endurance, more stable moods, better skin, etc), say it’s the greatest diet they’ve tried.

Keto Diet Intake (At A Glance)

Here’s what you can eat on the keto diet, at a glance: foods that are high in fat and low in carbohydrates.

We’ll dive much deeper into what you can eat below.

What should you avoid on a keto diet?

All bread, pasta, rice, potatoes, sugar products (including candy), fruit juices, and other sugary beverages.

What should I drink on a keto diet?

Water is what we recommend for most folks- diet drinks (at your own risk), coffee, tea, and other no-calorie/low-calorie beverages are OK if you like them.

Drinking caffeine in moderation can be fine.

What To Eat On A Keto Diet

The list of what you CAN eat on a keto diet:

  • Healthy fats (extra virgin olive oil, coconut oil, MCT oil/powder, avocado, eggs)
  • Meat, poultry, eggs, and all forms of seafood (preferably wild-caught instead of farm-raised whenever possible)
  • High fiber veggies (broccoli, cauliflower, Brussels sprouts, etc)
  • Low carb fruits (berries and melon). It is best to either avoid fruit altogether or limit what you eat on keto because fruit has a lot of sugar: less than 25g will typically be what most people aim for)
  • Condiments that are low carb (ketchup, mustard, hot sauce)
  • Low sugar nuts and nut butter (macadamia nuts and coconut butter are two of the best choices on keto for these).

What Not To Eat On Keto Diet

What not to eat on keto:

  • Processed food– what this means is that you should avoid what most people typically eat every day because these kinds of foods have ingredients that raise blood sugar, cause inflammation in the body)
  • Soda, fruit juice, sports drinks (these are filled with what we say what not to eat on keto: sugar, artificial sweeteners, and flavors)
  • Grains and legumes (bread, cereal, rice, and beans should all be avoided because they cause what is what not to eat on keto: inflammation and raise blood sugar)
  • Low-fiber veggies (this will help you avoid what we what not to eat on keto: gut irritation and any extra strain on the kidneys)
  • Low-Fat Dairy (avoided because it contains lactose which will also cause inflammation in some people)

How Long Should I Stay On The Keto Diet

For as long as it takes, based on what you’re trying to accomplish. Assuming it’s weight loss, a few weeks should produce what you’re looking for (if not sooner).

Weight loss goals are different for everyone, so what works for you might not work for someone else.

Why Would Someone Follow A Keto Diet?

The most common reasons are improved performance at the gym, more stable moods, weight loss, etc.

Who Should Avoid Keto Diet?

Some people who should avoid what is a keto diet:

  • Pregnant or nursing mothers.
  • Anyone with what is what who should avoid keto because of serious health conditions (heart-related, neurological, etc).
  • As always- check with your doctor before starting any diet.

Why Am I Exhausted On The Keto Diet?

You get tired on the keto diet because your body is used to converting carbohydrates to glucose for fuel.

It is now switching over to ketones for fuel (in the absence of carbs), which can leave you feeling tired until your body adjusts.

Fatigue during keto- especially at the beginning, is one of the side effects many people report.

Some people also report these side effects:

Bad Breath, irritability, and constipation (caused by lack of fiber in what you eat on keto).

How Many Eggs Per Day Can Someone Eat On A Keto Diet?

A limit of around six eggs per day is what people typically aim for on keto.

There are, however, some variations to this rule– for example, many do well with twelve eggs per day while still losing weight and maintaining other health goals.

Eggs are a great source of protein which will help keep you full until your next meal.

Because they are rich in healthy fats, eggs also make a great snack between meals when you need something to tide you over– whether that’s before or after your workouts.

What Is A Quick Breakfast On Keto Diet?

A good example of a quick breakfast for keto is: 3-4 whole eggs cooked in coconut oil or grass-fed butter, spinach, and mushrooms.

You can also try these power breakfasts.

What Is An Example Of A Typical Daily Menu For The Keto Diet?

Breakfast: Bacon and eggs with avocado.

Lunch: Green leafy salad with meat or cheese, plus olive oil and vinegar dressing.

Dinner: Steak with bok choy, zucchini, and bacon-wrapped asparagus.

Keto snacks: Nuts (almonds, pecans, walnuts, macadamias), cheese sticks, or celery with almond butter.

What Is The Best Supplement For Keto Diet?

Can you take supplements on keto?

Keto supplements are unnecessary for most people, but they can be useful if you’re struggling with low energy or nutrient deficiencies.

Some good supplements to consider are MCT oil powder, collagen protein, keto multivitamins, and exogenous ketones.

Exogenous ketones are gaining popularity as they help your body enter ketosis faster and stay there longer.

Exogenous ketones can also help fight off keto fatigue and keto flu when you’re beginning the diet.

What Is The Keto Flu?

The keto flu is what happens when your body suddenly switches from what you’re used to (carbohydrates) to what you’re now burning (ketones).

Common side effects are bad breath, fatigue, dizziness, mental fog, headaches, irritability.

How Long Does The Keto Flu Last?

A couple of days- but it varies from person to person. If you’re new to keto, it could be more.

The keto flu is a feeling many folks get during the beginning phase of a keto diet.

Why Is The Keto Flu Happening?

The keto flu happens when your body switches what you’re used to running on (carbohydrates) to what your body is now burning (ketones).

Your body will adapt to what it’s now burning (ketones) and the side effects of what you’re experiencing (including keto flu) will go away.

The side effects of the keto flu won’t last forever, so don’t give up if you can handle what you’re experiencing.

Is There Anything That Helps Lessen The Effects Of The Keto Flu?

Drink plenty of water, get some electrolytes in you (add sea salt to your diet), and rest.

What Helps Constipation On Keto Diet

Constipation often happens when you start keto.

There are all kinds of ways to help constipation on keto- but drinking more water every day, adding sea salt to what you eat, and taking potassium, magnesium, and Vitamin D supplements can be tried in combination to alleviate constipation.

What Foods To Eat For Constipation On Keto Diet

  • Leafy green vegetables
  • Ground flax seeds
  • Fiber (psyllium husk) supplements also help keep what you “moving along”

What’s The Difference Between A Low Carb And Keto Diet?

A low-carb diet is any weight loss plan that limits carbohydrates- keto is one of them.

A typical low-carb diet allows 50- 150 grams of carbs per day.

Keto is the most strict form of keto- limiting not only carbs but protein as well.

For keto to be keto, it has to have no more than 50 grams of total carbohydrates daily.

What Is The Difference Between Ketosis And Ketoacidosis?

Ketosis is what happens on keto when your body switches over to burning fat for fuel.

Ketoacidosis is what happens when your ketones get too high and begin to cause damage.

What Is The Difference Between Keto And Paleo Diet?

A keto diet focuses on high amounts of fats, low to moderate protein, and extremely low carbs (50g/day or less)

The paleo diet focuses on eating like our ancestors did- meat and veggies. Both the keto and paleo diets exclude sugar, grains, dairy, legumes, potatoes.

What Is The Difference Between Atkins Diet and Keto?

The Atkins diet is a low-carb plan that progressively increases carbs in stages, while keto is all about limiting carbs.

Why Are Cereals and Oatmeal Not Allowed?

Cereal and oatmeal are not on the keto diet because of the high amount of carbs, which negates the purpose of this type of diet.

What Vegetables Can You Eat On A Keto Diet

The best keto diet veggies:

  • Asparagus
  • Mushrooms
  • Green beans, sugar snap peas, and wax beans
  • Spinach and other leafy greens

What Vegetables Can’t You Eat On A Keto Diet?

Veggies not allowed on keto:

  • Corn
  • Peas
  • Beets, carrots, and other sugary root vegetables
  • Any vegetable that is generally eaten in a sauce or with sauce on top of it.

How To Use Coconut Oil On A Keto Diet

You can use coconut oil to saute your vegetables, fry your eggs, cook your bacon in, etc. Coconut oil is an excellent substitute for butter or any other cooking oil.

Why Is Coconut Oil Good For Keto Diet

Coconut oil is good for a keto diet because it’s high in fat and doesn’t have any carbs. It’s widely available and relatively cheap. It can be used for cooking, baking, or added to shakes and smoothies.

Coconut oil is also the most popular MCT oil. MCT stands for medium-chain triglycerides.

The shorter fatty acids can be easily absorbed and used for energy by your muscles, heart, and liver.

Within about 30 minutes of consuming coconut oil (or straight MCTs) you will notice a boost in your energy levels.

They are also less likely to be stored as fat because they don’t require the same amount of enzymes and bile acids from the digestive system to be broken down.

How Much Fat Per Day Is Advised On A Keto Diet?

You need 65-75% of your calories from fat on keto.

What Is The Difference Between Full Keto And Modified Keto Diet?

Full keto means you’re not eating any carbs or protein at all, while modified keto means you eat a small number of carbs and a little protein.

What Is A Dirty Keto Diet?

The dirty keto diet is all about eating processed foods on keto- frozen dinners, high-fat candies, etc.

The dirty keto diet is not a good idea because you’re not getting any nutrients from these foods.

What Is A Lazy Keto Diet?

A lazy keto diet is the same as dirty keto- it’s all about eating processed foods on this diet.

Lazy keto is not a good idea because it doesn’t give you any of the benefits that come from eating healthy foods.

What Is The Difference Between Keto And Intermittent Fasting?

Intermittent fasting is restricting eating within a certain period in a day, while keto focuses on eating in a certain way- mainly very low carbs and high fat.

Keto Supplements

Can you take supplements on keto?

Keto supplements are unnecessary for most people, but they can be useful if you’re struggling with low energy or nutrient deficiencies.

Some good supplements to consider are MCT oil powder, collagen protein, keto multivitamins, and exogenous ketones.

How Often To Check Ketones On A Keto Diet

Ideally, you’ll want to test your ketone levels at least once or twice a week when starting on keto.

After you’ve been on the diet for a while, testing is no longer necessary unless there’s a medical reason to do it.

How Do I Know If I Am In Ketosis?

There are lots of ways to check your ketone levels- urine strips, blood meters, breath meters, and even just by checking how you’re feeling.

What Are The Side Effects Of Keto Diet?

The side effects of keto are generally just unpleasant at first- low energy, bad mood swings, etc.

This is only temporary and usually goes away within a few days to a week.

Why Is My Breath Smelly On Keto Diet?

If your breath is smelly, it’s because your body isn’t getting enough carbs to make ketones for energy.

This means that the fatty acids are getting turned into ketones, which get broken down in the liver and cause acetone to be released through the lungs.

Acetone is what gives the breath that fruity smell.

How Can You Prevent Loss Of Muscle Mass On Keto Diet?

You can prevent loss of muscle mass on keto by consuming 20-30g of protein with each meal.

You’ll also want to incorporate weight training to increase protein synthesis.

Why Is My Heart Rate Higher On Keto Diet?

Your heart rate may be higher on keto because you’re eating more fat than usual, which could increase the resting metabolic rate.

How Much Weight Can You Lose On Keto Diet?

You could lose up to 6 pounds in the first week on keto (a high percentage of this could be water weight), and then up to 2 pounds per week after that.

Weight loss on keto can be faster than other diets at the start because your body is burning through stored carbs and then stabilizing at a lower number of calories.

Which Meats Can You Eat On Keto Diet?

Meats like chicken, beef, lamb, and pork are great. Choose grass-fed if possible.

Grass-fed means that the animal has eaten only grass and other plants, its whole life- this makes for healthier meat.

Can You Have A Cheat Day On Keto Diet?

Yes, you can have a cheat day on keto on special occasions (if they’re not too often)- but make sure you keep carbs on the lower end.

Chances are you’ll gain some weight back if the cheat day is too high in carbs, so try to stick within 10g of your carb limit.

How Long Does It Take To Get Back Into Ketosis After Cheat Day On Keto Diet?

It takes around 2-3 days for your body to get back into ketosis after a cheat day, as long as you keep carbs very low on the other days.

What Kind Of Butter Is Good On Keto Diet?

Grass-fed butter is best for keto because it has a better omega 3 to omega 6 ratio than regular butter.

How Much Protein On Keto Diet?

How much protein you should eat on the keto diet is debatable. Some people say that it should be 30% of your calories, while other studies have shown that 20-25% is enough.

We suggest aiming for 30% minimum, especially if you’re weight training.

Try choosing quality meats like poultry, eggs, and grass-fed beef to get the most protein for the least amount of carbs.

How Many Calories On Keto Diet

The number of calories you should eat on the keto diet will depend on your specific situation.

Some people eat only as much as they need to feel satisfied, while others set a calorie limit.

This is generally around 2400-3200 calories for men and 2000-2400 calories for women. However, this can vary depending on how active you are.

What Are The Benefits Of Keto Diet

The benefits of the keto diet are primarily fat burning, increased energy levels, and lower blood sugar levels.

Some additional benefits of ketosis are increased mental clarity, better skin, and fewer PMS symptoms.

Low Blood Sugar When Starting Keto Diet

If you get low blood sugar when starting the keto diet, you may experience headaches, irritability, fatigue, and hunger.

This is normal for the first few days- once your body gets used to producing energy from fat instead of carbs, ketosis will stabilize and you’ll have more energy.

How To Track Keto Diet

You can track your keto diet by using an app like My Fitness Pal, which will allow you to log your food, track your macros, and record the number of net carbs you are having.

If you eat something high in carbs or forget to log something, don’t worry- it’s okay.

Keep going with keto. If you find yourself straying from the diet often, try more strict meal planning and preparation.

How To Start Keto Diet For Beginners

The first step to starting the Keto diet is cutting out carbs- at least initially.

Then slowly add some back in to see how your body responds and slowly lower them again.

Once you figure out what works best for you, the keto diet will be easy to maintain long term.

How Long Should I Stay On The Keto Diet

For as long as it takes, based on what you’re trying to accomplish.

Assuming it’s weight loss, a few weeks should produce what you’re looking for (if not sooner).

Weight loss goals are different for everyone, so what works for you might not work for someone else.

Is Keto Healthy?

It can be healthy as long as you’re eating good fats and low carbs.

When following the keto diet, make sure you focus on healthy fats like avocado oil, olive oil, and coconut oil to keep your body balanced and energized.

Keto For Women

Keto is good for women because it can help with hormone imbalances, blood sugar levels, and menstrual discomfort.

However, it’s important to keep in mind that some women are more sensitive to carbs than others- if you have PCOS or thyroid issues, talk to your doctor before starting the keto diet.

In Conclusion:

The ketogenic diet is a very high-fat, low-carb diet that is similar to the Atkins and low-carb diets.

It entails replacing carbohydrates with fat.

When you reduce carbohydrates intake to this extent, your body enters a physiological condition known as ketosis.

Your body becomes extremely efficient at burning fat for energy thus, it is effective for weight loss.


  • Mike Collins CPT- ISSA. Specialist in Performance Nutrition. Expert Fat Loss Consultant. Founder of MCNewsletters- Weight loss for Women, and co author of the Black Book of Secrets, Dirty Little Book of Dieting, and Man on a Mission. Has held the World Championship Title of Fitness Professional for 23 years. Got hooked on turning ordinary bodies into extraordinary bodies in the gym at night, while working his way through school. Now he observes the nuance and distinctions that generate success and slings insight straight to you from his laptop while eating pizza in Brooklyn or fish tacos in Sausalito. Easily Bribed w/ Tickets: U2. Baseball. Football. Basketball. Tennis. ✈ NYC ✈ Nor Cal ✈