Keto FAQ

What are “net carbs”?

Total carbs minus fiber, and minus sugar alcohols like erythritol if listed. Fiber doesn’t raise blood sugar, so it doesn’t count against ketosis.

How long until I’m in ketosis?

Typically 2 to 4 days of strict carb restriction (under about 20g net). Full fat-adaptation, when energy and performance feel normal again, usually takes 2 to 4 weeks.

What’s the “keto flu” and how do I avoid it?

In the first few days of keto, many people get headaches, fatigue, brain fog, muscle cramps, dizziness, or irritability. This isn’t your body rejecting fat for fuel. It’s an electrolyte problem, and it’s preventable.

Here’s the mechanism. When you cut carbs, insulin drops. Insulin normally tells your kidneys to hold onto sodium, so lower insulin means your kidneys flush more sodium out. At the same time, your body burns through stored glycogen, and every gram of glycogen is bound to about 3 grams of water. As that water leaves, it takes electrolytes with it. You end up depleted in sodium, potassium, and magnesium all at once, which is exactly what causes the flu-like symptoms.

The fix is straightforward. Salt your food generously. Drink water. Eat avocados and leafy greens for potassium and magnesium. Many people find an electrolyte supplement during the first week or two makes the transition almost symptom-free.

Do I need to track macros?

Helpful at the start. Once meals are familiar you’ll know what’s keto by feel. Most people only need to watch two things closely: net carbs (under about 20g) and protein.

Carbs are obvious. The one a lot of people miss is protein. Eating too much of it triggers a process called gluconeogenesis, where your liver converts excess amino acids into glucose. That extra glucose raises insulin and quietly kicks you out of ketosis, even though you never touched a carb. Keep protein moderate, roughly 20 to 25 percent of your calories, and let fat make up the rest. If weight loss stalls or you feel like you’re not getting into ketosis despite cutting carbs, look at protein before anything else.

Can I eat fruit?

Most fruit is too high in sugar. Berries (especially raspberries and blackberries) in small amounts work. Avocado and olives are technically fruit, and they’re keto staples.

Frozen fish, is it okay?

Yes, often better. Most “fresh” fish was frozen on the boat and thawed for display. Wild-caught flash-frozen fish preserves more omega-3s and texture than counter-thawed.