Question 1

What is the ketogenic diet?

Accepted Answer

A ketogenic diet is a very low-carbohydrate, high-fat eating pattern that shifts metabolism from glucose to ketone bodies. It typically restricts net carbohydrates to 20–50g/day, inducing nutritional ketosis (blood BHB ≥0.5 mmol/L).

Question 2

How is the Glucose-Ketone Index (GKI) calculated?

Accepted Answer

GKI = blood glucose (mmol/L) ÷ blood ketones (mmol/L). Introduced by Thomas Seyfried (2012), it provides a single metabolic score: <1 optimal therapeutic, 1–3 moderate, 3–6 light, 6–9 minimal, >9 outside ketosis.

Question 3

How many grams of carbs per day for ketosis?

Accepted Answer

Most individuals achieve nutritional ketosis at ≤20–30g net carbs/day. ADA 2019 defines "very low carb" as ≤20g net carbs. Some people tolerate up to 50g depending on activity level and metabolic health.

Question 4

What is the classical ketogenic ratio and who needs it?

Accepted Answer

The classical ratio (typically 3:1 or 4:1 — fat grams to combined protein + carb grams) was developed for paediatric epilepsy treatment by Russell Wilder in 1921 and validated by Freeman (1998) at Johns Hopkins. It requires clinical dietitian supervision.

Question 5

Why do you lose weight quickly in the first week of keto?

Accepted Answer

The rapid initial weight loss (~1–3 kg) is primarily glycogen depletion and associated water loss. Each gram of glycogen binds ~3–4g of water. When ~500g of glycogen is depleted, approximately 2kg of glycogen-bound water is released.

Question 6

How much sodium, potassium, and magnesium do you need on keto?

Accepted Answer

Per Phinney & Volek (2011): sodium 1,800–4,500 mg/day (varies by adaptation stage and activity), potassium 2,500–3,500 mg/day, magnesium 310–520 mg/day. Initial stage requires the highest sodium due to insulin-driven diuresis.

Question 7

Is the ketogenic diet safe long-term?

Accepted Answer

Evidence suggests well-formulated ketogenic diets are safe for most adults. ADA 2019 recognises very low carb eating as a valid dietary pattern for diabetes management. Regular monitoring of lipids, kidney function, and bone density is recommended for long-term adherence.

Question 8

What is net carbs vs total carbs on keto?

Accepted Answer

Net carbs = total carbohydrates − dietary fibre (and some sugar alcohols). Fibre is not digested and does not raise blood glucose, so it is excluded from the carb count on a ketogenic diet.

Question 9

How accurate is the keto weight loss projection?

Accepted Answer

The projection uses the Phinney glycogen model for Phase 1 and the 7,700 kcal/kg fat estimate for Phase 2. These are statistical averages — individual variability (hormones, water retention, compliance) means actual timelines typically vary ±30% from projections.

النوع	الوصف
كيتو القياسي	75% دهون، 20% بروتين، 5% كربوهيدرات
كيتو المستهدف	كربوهيدرات إضافية حول التمارين
كيتو عالي البروتين	60% دهون، 35% بروتين، 5% كربوهيدرات

النوع	الوصف
كيتو القياسي	75% دهون، 20% بروتين، 5% كربوهيدرات
كيتو المستهدف	كربوهيدرات إضافية حول التمارين
كيتو عالي البروتين	60% دهون، 35% بروتين، 5% كربوهيدرات

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