Welcome to our FAQ!

We wanted to put together a special resources page specifically for those of you in the Perfect Keto Community on Facebook.

These questions have been collected from members of the group. If you don't find the answers you need here, you can always email us: [email protected]

Just Getting Started

How do I start keto?
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The keto diet takes some planning and education, so check out our "Keto 101" guide to get all the info you need to get started on the right foot.

How do I know if I'm in ketosis?
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There are 3 main ways to test your ketone levels: urine strips, breath meters, and blood testing. Urine tests are good to test for the first couple weeks to see if you’re in ketosis, however, as your body adapts to using fat as a fuel source, fewer ketones will “spill over” into urine because they are actually being used by the body. The most reliable and accurate way to test is with a blood meter.

What products should I start with?
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MCT Oil Powder (type of fat that is fantastic for your health and energy levels) and Exogenous Ketones (to help you get into ketosis).

How easily can I get knocked out of ketosis?
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You can get knocked out of ketosis if you go over your carb limit.

Can I have alcohol while doing keto?
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You can, but know that it will slow fat loss and weight loss. And the type of drink matters too. See our Keto Diet Alcohol Rules guide for the specifics.

Can it be a long-term lifestyle choice?
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It depends on your body. Long-term may not be the right solution for everyone, so you can try cycling or shorter-term instead and still see a lot of incredible benefits.

Will I see results on a short keto diet?
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Temporary keto will yield temporary results. Folks often see considerable weight loss in the first several days of ketosis, and this is largely due to the body shedding the water that was previously used to help store carbohydrates in your muscles and liver.

How do I stay motivated?
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Interact with the Facebook community, get enough sleep and exercise, challenge yourself to try delicious new recipes each week, and track your energy levels, mental performance, and how your body feels -- not just your weight loss!

Need more help getting started?

Sign up for our 12 Day Challenge

Diet & Exercise

What are macros?
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Macros (macronutrients) are the largest class of nutrients the body requires and include protein, carbohydrates, and fats. So when we talk about "your macros", we're referring to how you should split up nutrition throughout the day (e.g. Xg from carbs, Yg from protein, and Zg from fats!).

How do I calculate the daily macros I need?
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Are calories important when tracking macros?
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Yes! Use our calculator to find out your macros, and your target daily calorie intake -- it'll be based off your height, weight, fitness goals and activity level.

What's the best way to track macros?
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Apps make it super simple with their abundant food libraries. Try MyFitnessPal, Lose It!, or any other app that allows you to set your own macro goals.

Do I count net carbs or total carbs?
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Net carbs! Calculate the total grams of carbs you consumed, and substract the grams of fiber to get your number.

How do I choose what type of fast to go on?
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Many people start with a 16/8 intermittent fast (eat over 8 hours, fast over 16), but may have to make adjustments based on their body's response. Find what works for you and your body!

Which artificial sweeteners (if any) should I be using?
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Stick to low glycemic, low carb, and sugar free: we like Stevia, monk fruit, erythritol, and Swerve.

What is my max daily sugar intake?
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Limit your refined sugar as much as possible, and go for alternative sweeteners like monk fruit or Stevia when you need.

What should be on my grocery list?
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We have a great grocery list for you right here!

How do I get more fat into my diet?
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Don't worry: you have so many delicious, healthy options like nuts, organic meats, seafood, Greek yogurt, cheeses, avocados, etc.! Check out our keto grocery list and our recipes page.

How do I gain weight on keto?
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Use the calculator to determine how many extra calories you should be eating, and stick to your macros.

How do keep my meals from getting boring?
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We have new recipes four times per week, and there are tons of other great resources online. Stay active in our Facebook community as well to see what others are eating!

What are some good keto snacks?
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We love string cheese, beef jerky, avocados, kale chips, olives, cherry tomatoes... the list goes on. For more ideas, check out this snack list!

What are the benefits of intermittent fasting?
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We're constantly learning more about the benefits, but here are a few: 1) Fasting depletes your body of readily available glucose and stored glycogen, causing it to turn to your fat stores for energy. 2) It REALLY simplifies your life by decreasing the amount of time you spend stressing about food. 3) Intermittent fasting might even have protective properties against diseases like Alzheimer’s, improve short- and long-term memory, and increases the protein known as brain-derived neurotrophic factor (BDNF), which protects the brain against damage and death of cells. Read more here.

What workouts should I do while on keto?
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You can still do any type of exercise while on keto! For overall health, it's best to do a mix of the four main groups: aerobic, anaerobic, flexibility, and stability exercises.

How do I overcome weight loss plateaus?
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There are a number of different factors that could be affecting your weight loss, such as lack of sleep, stress, eating too many calories, eating too few calories, etc. You can check out our guide to learn what to consider, and how to get out of your plateau!

Is keto good for vegans / vegetarians?
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Absolutely, just be cautious of not overdoing your carbs with vegetables! We have a pretty comprehensive blog post about it here.

Keto Flu

What is the keto flu?
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The keto flu is a natural reaction to our bodies entering ketosis and switching from a state of glucose-burning to fat-burning. Some of the symptoms may include: stomach aches, dizziness, nausea, irritability, trouble falling / staying asleep, etc. Learn more about the keto flu in our post here.

How do I avoid the keto flu?
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Stay hydrated, replenish your electrolytes, get plenty of sleep, do light exercise, increase fats and calories, take exogenous ketones to enter ketosis more quickly, and be patient!

How long does the flu last?
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While the severity of keto flu varies from person to person (you may not experience it at all!), the flu can typically last from a couple days up to a week or two.

Health Concerns

Is keto safe for people with thyroid issues?
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Absolutely. Scroll down to "The Ketogenic Diet and Your Thyroid" in this blog post to learn more.

Can you go on keto without a gallbladder?
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Yes, but with heightened awareness of how your body responds. A gallbladder provides the bile that helps digests fats. You may have incomplete fat digestion and should be aware of potential fat-soluble vitamin deficiencies. It's possible to still do a successful keto diet, but a bile salts supplement is recommended.

Can diabetics take exogenous ketones?
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Absolutely. Exogenous ketones are a safe substance, and bio-identical to BHB ketones produced within the body. Ketones will be used preferentially by the brain and heart especially, even in the presence of carbohydrate.

Is it safe for diabetics to go into ketosis?
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Yes. Being in ketosis is a natural state of metabolism for all humans -- in fact, we are born in a state of ketosis. Ketosis should not be confused with ketoacidosis.

Can a keto diet help my diabetes?
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Promising research and personal experiences are pointing to the answer being yes. Virta Health is a company dedicated to using the ketogenic diet to reverse Type 2 diabetes. Virta just published the results of its first 10-week study, which involved 262 people with type 2 diabetes, and the results are very encouraging so far:

"In ten weeks, the average participant’s A1c dropped by 1% from an average starting A1c of 7.6%. By the end of the study, over half of the participants had an A1c less than 6.5%, the cutoff generally used to define type 2 diabetes."

I don't digest fats well. Will keto work for me?
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While it's true that polyunsaturated vegetable oils and trans fats from fried foods are BRUTAL on the digestive system, the human body is well-equipped to digest fat. Every single cell in your body is comprised partially of fat, and needs it to function optimally. Although there is an adjustment period to consuming a very high fat diet, it subsides with time and hydration.

How does keto help brain performance?
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We're so glad you asked (the science is pretty incredible)! We wrote a detailed blog post about it that you can check out here.

Perfect Keto Product

What are the best supplements I can take to maximize weight loss?
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Our Exogenous Ketone Base will help you reach ketosis, but weight loss is completely up to your eating habits.

Can I mix Perfect Keto products?
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Oh, 100%! We encourage creativity with mixing and matching products to suit your tastes, snacking preferences, and your goals. Make sure to share your recipes with us!

Why should I take MCT oil?
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When eating low-carb or keto, fat is energy. You would take ketones and/or MCTs for the same reason: energy. MCTs are fats that break down into ketones. So in the same way BCAAs are broken down proteins, ketones are broken down fats. Think of it as, ketones = instant energy. MCTs = fast energy. Other longer chain fats = moderate speed energy. Use it however you want your energy during your day.

Women's Health

Are low-carb diets compatible with women's hormonal cycles?
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Yes! The rumor that low-carb diets negatively impact women's hormones is unfounded. You can read more about it here.

Can women do extended fasts?
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Absolutely -- just pay very close attention to how your body responds to it, and make adjustments when necessary.

Is keto okay for pregnant women?
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Although ketosis is natural and safe if done effectively, big changes happen in a woman’s body and extra precautions must be taken during this cycle of life. Learn more here.

Can I do keto while breastfeeding?
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While research is limited, the data so far is encouraging! You can read more about it here.

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