Frequently Asked Questions
What am I paying for?
You are paying for access to your digital, personalized ketogenic diet recipes and shopping lists. All recipes include cooking instructions, a list of ingredients, and their macro-nutrient information.
What can I drink on a ketogenic diet?
On a ketogenic diet, it is best to drink high mineral content water. Also allowed are black coffee and tea without sugar, ‘zero’ drinks, and fermented vegetable juices.
Do I have to stick to the ingredients in the recipes?
No, you can use substitutes. However, we encourage you to pay attention to their nutritional values - to achieve your goals, try to use products with values as close as possible.
How to sweeten?
Erythritol or xylitol will work best.
How to read the meal plan?
The menu shows the dishes you need to eat throughout the day. It's up to you in what order, at what time, and how many meals you eat together. For example, if you want to eat 2 meals a day, combine the chosen dishes and eat it as one meal.
Can I swap meals?
If you are not satisfied with the proposed meal or for some reason cannot prepare it, use the ‘Swap recipe’ button.
What spices can I use?
You can season dishes to your own liking. Spices that appear in the recipes and are worth having in the kitchen: pepper, salt (up to 10 g per day), Provençal herbs, basil, bay leaf, rosemary, cinnamon, ginger, curry, chopped garlic, dried onion, coriander, chili, sweet, hot and smoked peppers.
Can I drink alcohol?
Alcohol is not recommended on a ketogenic diet. People in ketosis experience a significant reduction in alcohol tolerance. Many alcoholic beverages or spirits contain simple carbohydrates. However, you can drink a symbolic amount of alcohol that does not contain carbohydrates. Such drinks include vodka, tequila, whiskey, and brandy among others.
What tests to perform before starting the diet?
Basic valuable tests include complete blood count, fasting glucose level, lipid profile, electrolytes, and vitamin D level. However, if you have any doubts about your health condition, be sure to consult a doctor.
Will I have access to the diet at all times?
According to the regulations, access to the diet is granted only for the duration of the subscription. This is related to the fact that the diet is prepared based on measurements provided on the day of commencement. If used at another time, it may be unhealthy.
I'm not losing weight on the diet - why?
There can be many reasons why you are not losing weight, so it's hard to give a precise answer. Make sure you are sticking to the plan - even unconscious cheating sometimes can affect the results. This includes sweetened drinks like cola. If you use many substitutes - better pay attention to their nutritional values. You may think they are similar, but you won't be sure until you check. If you are sure none of the above is applied, think about consulting a doctor - maybe you have some health-related issues you didn't know about.
I didn't receive my plan. What should I do?
If you haven't received the diet within 24 hours, contact us at leetdiet.com@gmail.com
Who is the keto diet for?
The keto diet is popular among people wanting to lose weight, improve metabolic parameters, as well as among athletes and people with certain health issues.
How does the keto diet work?
It promotes fat burning by limiting carbohydrates, leading to a state of ketosis where fat is the primary source of energy.
What are the basic principles of the keto diet?
The basic principles of the ketogenic diet are based on significantly limiting carbohydrate intake (usually to about 20-50 grams per day) and increasing the intake of fats in the daily diet, with moderate protein consumption. The goal is to induce the body into a state of ketosis, where instead of glucose, ketones produced from fats are used as the main source of energy. It is important to consume high-quality fats, such as coconut oil, avocados, nuts, seeds, and fatty fish. The keto diet also requires avoiding products rich in sugars and starches, such as bread, pasta, rice, and most fruits. Regular monitoring of macro-nutrient proportions and ketosis state can help effectively maintain this diet.
What is ketosis (the state of ketosis)?
Ketosis is a metabolic state that occurs when the body begins to burn stored fats for energy instead of glucose, its usual fuel. This process occurs when access to glucose is restricted, e.g., during a low-carbohydrate diet. As a result of fat burning, ketone bodies are produced, which are used by the body as an alternative form of energy.
What do I eat on a ketogenic diet?
Meat, fish, eggs, some low-carb vegetables, nuts, seeds, and healthy fats.
My breath smells. What can I do?
Bad breath is a common problem for people on a ketogenic diet, caused by the production of ketones, including acetone, exhaled through the breath. To minimize this effect, it's important to increase water intake, which helps eliminate ketones from the body. You can also introduce more carbohydrates from low-carb vegetables to slightly reduce ketone production, which may help reduce the intensity of bad breath. Regular brushing of teeth, using dental floss, and mouthwash can also contribute to fresher breath. Additionally, consuming green tea and chewing sugar-free gum can help neutralize bad odors.
Is the ketogenic diet good for people with diabetes and pre-diabetes?
The ketogenic diet can be beneficial for people with type 2 diabetes and pre-diabetes as it may help in controlling blood glucose levels and reducing body weight, which is important in managing these conditions. This diet involves consuming a low amount of carbohydrates, which directly affects the body's lower production of glucose. However, before someone with diabetes or pre-diabetes decides on a ketogenic diet, they should consult with a doctor or dietitian to ensure it is safe and suitable for their individual health situation. It is important for such a diet to be followed under professional supervision, as it may require adjustments to medication dosages, especially in the case of insulin use.
Healthy ketogenic snacks:
Healthy ketogenic snacks are those that are high in fats and low in carbohydrates, which helps maintain the body's ketonic state. Examples of such snacks include nuts and seeds, especially almonds, Brazil nuts, pumpkin seeds, and sunflower seeds, which provide healthy fats, protein, and are a source of fiber. Avocado is also an excellent snack, containing monounsaturated fats that are beneficial for the heart. Pieces of hard cheeses and sugar-free sausages can be a tasty option, providing protein and fat with a minimal amount of carbohydrates. Low-carb vegetables, such as celery, cucumber, or bell peppers, served with dips based on fatty yogurts or guacamole, also make great healthy snacks in a ketogenic diet.
Keto - tips and advice:
The keto diet focuses on consuming a high amount of fats, a moderate amount of protein, and a minimal amount of carbohydrates, which supports the body in entering a state of ketosis. To succeed, plan meals ahead to ensure you are sticking to the correct macro-nutrient proportions. Increase your intake of healthy fats, such as avocados, nuts, seeds, and olive oil. Limit carbohydrates by eliminating sugars, grains, and processed products. Don't forget about hydration, as the keto diet can lead to the loss of electrolytes.
Are there supplements for the ketogenic diet?
Yes, there are supplements designed to support the ketogenic diet. They are designed to help the body reach the state of ketosis more quickly, where fat is used as the main source of energy. Popular supplements include ketone salts (ketone esters), which provide the body with ready-to-use ketones, MCT (medium-chain triglycerides) that improve fat metabolism, and digestive aids, such as digestive enzymes and probiotics, which can help adapt to a diet rich in fats. It is important to remember that these supplements should be used as an addition to a well-balanced ketogenic diet, not as a substitute for it. It is always recommended to consult with a doctor or dietitian before starting any supplements.
Will I ever be able to eat carbohydrates again?
Yes, some incorporate cyclic carbohydrate days. The key is finding balance.
Will I lose muscle?
The risk is minimal with proper protein intake and strength training.
Can I build muscle on a ketogenic diet?
Yes, you can build muscle on a ketogenic diet, but it may require adjustments to protein intake and monitoring of energy balance. The ketogenic diet focuses on fats as the main source of energy, which may require time for the body to adapt to efficiently building muscle mass.
How much protein can I eat?
The amount of protein you can consume on a ketogenic diet depends on many factors, such as your body weight, physical activity, and health goals. Generally, on a keto diet, it is recommended to consume protein in the range of about 1.2 to 2.0 grams per kilogram of body weight per day. For a person weighing 70 kg, this means a range from 84 to 140 grams of protein daily. It's important to adjust the amount of protein to your needs, as too little can lead to muscle mass loss, and too much can knock the body out of ketosis.
What if I'm constantly tired, weak?
If you constantly feel tired and weak on a ketogenic diet, it may indicate a deficiency in nutrients, electrolytes, or inadequate intake of fats and calories. The keto diet requires careful balancing of macro-nutrients and ensuring the body is provided with enough energy from fats. It's important to monitor electrolyte intake, such as sodium, potassium, and magnesium, as deficiencies can lead to fatigue and weakness. Consider consulting a dietitian who can help adjust your nutritional plan to meet your individual needs, ensuring adequate nutrient and energy intake.
Is keto good or bad for you?
The keto diet can be beneficial for people aiming to lose weight, improve blood sugar control, or increase focus. However, it is not suitable for everyone, especially those with kidney, liver diseases, or for pregnant women.
What products can I eat on a ketogenic diet?
On a ketogenic diet, you focus on products high in fats, moderately high in proteins, and very low in carbohydrates. Allowed are meats, fish, eggs, butter, oils (e.g., coconut, olive), avocado, and small amounts of certain low-carb vegetables like spinach, broccoli, or cauliflower. You can also consume nuts and seeds in limited quantities. Dairy products, such as hard cheeses and full-fat yogurts, are allowed but in moderation due to their carbohydrate content. It is important to avoid products high in sugars and starches, such as bread, pasta, rice, fruits (except for small amounts of berries), and all types of processed food products.
I've heard that ketosis is extremely dangerous. Is that true?
Ketosis is a natural metabolic process where the body burns fat instead of sugars for energy. While the ketogenic diet, leading to ketosis, may have positive effects for some people, such as weight loss or improved blood sugar control, ketosis can be dangerous for individuals with certain conditions, such as type 1 diabetes, where uncontrolled ketosis can lead to ketoacidosis – a potentially life-threatening state.
What's the difference between a ketogenic diet and a keto diet?
These are two terms referring to the same low-carbohydrate, high-fat diet.