keto myths Archives | Keto Zone Diet by Dr. Don Colbert

Top 12 Keto Questions Answered (Part 2)

8. How Much Protein Will You Eat on the Keto Diet?

Keto is a moderate-protein diet. Protein should be right around 20% of your total calories. This means approximately:

60 grams of protein for a 1200 calorie diet
75 grams of protein for a 1500 calorie diet
90 grams of protein for an 1800 calorie diet
110 grams of protein for a 2200 calorie diet

(To calculate, multiply the calories by 20%, and then divide by 4 since there are 4 calories in each gram of protein.)

You can eat slightly less if you eat more fats and are satisfied. This amount of proteins is easily obtained with high-protein foods (in addition to fats and vegetables) at two meals per day. You’ll want to avoid eating much more protein as proteins can be broken down into glucose for energy, which may inhibit ketosis.

9. I’ve Heard I’ll Feel Poorly and Have Low Energy? Is this True?

During the first few days of switching from burning carbs for fuel, to a low-carb keto diet that burns ketones, yes, you’re going to feel some changes. You may feel the Keto Flu. The Keto Flu is mostly due to lack of carbohydrates AND electrolytes imbalances as you start burning ketones.

You may feel low in energy and achy.

But, you can reduce these symptoms significantly by making sure you are eating enough high-fat foods to be satisfied, adding exogenous ketones to your diet (this really helps), drinking several cups of bullion broth or bone broth per day, and drinking a lot of fluids overall (try doubling your normal intake).

Then, once you’re in ketosis, your energy will make a shift. You will feel steady, strong energy, and mental focus and clarity.

10. Is Alcohol Allowed on Keto?

Yes, if you’d like to add a small amount of alcohol, some types fit in.

Like when adding fruits, simply make sure what you drink fits into your total daily net grams of carbs. Some low-carb alcohols include:

Spirits: gin, rum, vodka, whiskey, 1.5 fluid ounce contains 0 grams of carbs
Red wine, 5 fluid ounces contain 4 grams of carbs
White wine, 5 fluid ounces contain 5 grams of carbs
Light beer or low-carb beer, 12 fluid ounces contain 2-6 grams of carbs

11. Will the Keto Diet Give Me Kidney Stones or High Cholesterol?

If you start eating more protein when you switch to Keto (this is uncommon and occurs when someone previously ate very low protein), kidney stones can be a concern. What’s more, if you begin eating a lot more red meat and/or you don’t hydrate well each day, you may develop kidney stones.

However, these are not issues that are directly Keto, they are issues with protein and dehydration.

Of note, being in ketosis requires more fluids and more electrolytes than you may be accustomed to. So, use exogenous ketones for extra electrolytes when you get into ketosis and while you stay there. And, drink fluids throughout the day.

Secondly, Keto often helps dieters significantly reduce cholesterol just by promoting weight and fat loss. Thereafter, it often comes down to making healthy fat choices, like extra-virgin olive oil and avocados within Keto foods. Choose healthy fats, eat fiber (you can add a fiber supplement if needed), and continue to work on a healthy overall lifestyle to keep cholesterol in check.

In studies, there have been mixed cholesterol results (this is often the case, as cholesterol also has a strong genetic influence). One study of obese participants found that 24 weeks of Keto eating reduced bad cholesterol and raised good (7). Again, the weight loss itself, genetics, and healthy fat choices all play a role.

12. Can Keto Support Health Blood Sugars?

Absolutely! Many people have found great success in supporting healthy blood sugars when using the keto diet.

When you omit the carbohydrates in the diet, you will reduce blood sugars. When you train the body to burn fat and use ketones rather than glucose, you can do so while promoting overall health and good steady energy. Then, if weight loss is needed, it will improve insulin sensitivity.

Many people have been able to reverse Type 2 Diabetes when eating low carb.

In fact, one study from 2017 found that participants following a keto diet for 32 weeks were able to lower their Hgb A1C more than those following a low-fat diet given by the American Diabetes Association, and half of them lowered it to less than 6.5 (on their way to less than 5.7 which indicates no diabetes). The keto group also lost 28 lb compared with about 7 lb for the control group.

Bottom Line

The ketogenic diet is simple and healthy. Hopefully, these Top Keto Questions Answered have brought clarity. To learn more and get in the Keto Zone yourself, try: