Keto FAQs
I get a lot of DMs and emails from people with keto questions, so here are some that address artificial sweeteners, dairy free keto, fats, grass-fed butter and more! I also have many keto FAQ videos here.
I AM WONDERING ONCE YOU DROP DAIRY AND/OR ARTIFICIAL SWEETENER TO POSSIBLY BREAK A STALL, IS IT A PERMANENT CHANGE OR DO YOU GAIN ALL THAT BACK ONCE GOING BACK TO DAIRY/SWEETENERS?
There are definitely some people who do better without either (or both) dairy and sweeteners. I would consider this a Keto Whole 30 approach. If you are in fact sensitive to these, then I would assume you would want to stay off of them, if you are finding success. Part of keto is definitely trial and error and seeing how certain foods affect you.
If you have reached your goals, whether those be health or weight loss goals and you want to start reintroducing either sweeteners or dairy then I would go slow and re-introduce one at a time so you can see how it is effecting your body.
For example, I have a strong reaction to nightshades (tomatoes, peppers, etc...), within 30 minutes of eating them my joints hurt and I can feel the inflammation in my body. I know this, but I still choose to eat them sometimes in moderation.
A lot of people use dairy as ways to get more fat and make their meals more filling, but there are plenty of dairy free foods that also contain high amounts of healthy fats and will leave you feeling satiated. See the question and answer below for some images of dairy free fat sources.
All sweeteners are definitely not created equal and you may find that you have issues with some, but not all.
Erythritol, Stevia, Monk Fruit are typically more accepted and easier on the body
Maltitol (or anything ending in ‘tol’) and Splenda can be tougher on the body
Ideally, you want to allow your body to operate at its optimal state while on keto and for everyone that is going to mean adjusting keto to what works best for you. I used to eat a lot more dairy in the beginning of keto than I do now, for example I use unsweetened almond milk in my coffee at home instead of HWC (heavy whipping cream). So whether you want to make small tweaks or go all the way, just try things and see what works the best for YOUR body.
EASIEST WAYS TO CONSUME FAT? AND WHAT FATS DO YOU EAT MOST?
Remember that you don’t have to “hit your fat”. You shouldn’t shy away from fat, so do the obvious like cooking with butter and healthy fats like olive oil and avocado oil. Enjoy eating fatty cuts of fish and meats, but you don’t have to go out of your way to eat tons of extra fat. The great part about healthy fats is that they will keep you full longer, but you don’t need to overdo it. If you are trying to lose fat, you want to make sure your body is burning the fat you have stored in your body first.
People often think of dairy products as their go-to fats like HWC (heavy whipping cream), cream cheese, sour cream, butter, etc… but there are also plenty of nutrient dense dairy free options for healthy fats.
Dairy Free Fat Sources For Keto Diet
CAN I EAT LOW CARB TORTILLAS, ARTIFICIAL SWEETENERS, NUTS, ETC...?
Keto is about figuring out what works FOR YOU within the general framework of the Ketogenic way of eating (5% carbs, 20-25% protein, and 70-75% fat). Some people eat processed low carb food all the time and lose tons of weight, some people find it stalls their weight loss. Some people eat cheese and nuts with no issues, others can't do that.
I know it is tempting when you first start to try to ask other people a bunch of questions, but honestly you have to experiment and figure out what works for your body and your goals. I would say that the more real, whole foods you can incorporate into your lifestyle, the better. Sticking to meats, fish and veggies cooked with healthy oils is a super simple way of eating that doesn’t require a lot of expensive ingredients or complicated recipes. Especially when you are starting out, simple is best. But if you want to enjoy Taco Tuesday with your family and use low carb tortillas, GO FOR IT! But if you start eating them every day and notice you aren’t losing weight, then I would revisit them as a part of your daily menu.
As for nuts, a little goes a long way. They are super calorie dense, so if you mindlessly eat handfuls of nuts while watching tv they will add up quickly! So watch your portions. For me it’s super hard to stop at a 1/4 cup of macadamia nuts, but it’s important to just be aware.
WHAT IS THE MOST SATISFYING MEAL YOU CAN MAKE YOURSELF? DO YOU COUNT CALORIES? WEIGHT LOSS TIPS!
My #1 favorite keto meal is definitely an egg frittata! I have posted a couple versions on the blog, the first is the HAM, PROSCIUTTO AND DILL FRITTATA and the SPINACH AND EGG BAKE. They are super filling and reheat really well.
I have gone through periods over the last 14 months when I didn't track, but for the last 3 months I have tracked, which for me means counting calories and tracking macros. I do think it is helpful to keep track. I know people who have had success on keto and never track, but as someone who eats a variety of foods and likes to experiment in the kitchen, it is important for me to stay on top of my tracking.
I CAN'T ALWAYS FIND KERRYGOLD BUTTER, IS THERE ANOTHER ONE THAT CAN BE USED?
Of course! Kerrygold became really well known through keto in the early days, but now there are plenty of brands of grass-fed butter. Of course you can use regular butter too, but for me, there is no going back because I think grass-fed tastes SO MUCH BETTER!
I usually buy Kerrygold or Vital Farms, both are carried at Target and Whole Foods and most other grocery stores. Ghee is also a great dairy free option, Bulletproof makes a great grass-fed Ghee.
Each of my cookbooks also have extensive information about the dos and don’ts of keto and how to be successful in this lifestyle. All of them are available on Amazon.