Keto Diet Applied Techniques 2 — Questions and Answers
Question 1: When dining out on keto, which ordering strategy best keeps you in ketosis?
- Ask for extra bread to fill up
- Substitute starchy sides with double vegetables or salad (Correct answer)
- Order a low-fat dressing to keep calories down
- Choose fruit desserts instead of cake
Correct answer: Substitute starchy sides with double vegetables or salad
Replacing starchy sides (fries, rice, bread) with non-starchy vegetables keeps carb intake within keto limits.
Question 2: You want to make keto-friendly pancakes. Which flour substitute is most commonly used?
- Oat flour
- Almond flour (Correct answer)
- Rice flour
- Buckwheat flour
Correct answer: Almond flour
Almond flour is low in carbs (~6g net per 100g) and creates a texture suitable for pancakes.
Question 3: Which cooking fat is LEAST suitable for high-heat keto cooking due to its low smoke point?
- Avocado oil
- Refined coconut oil
- Flaxseed oil (Correct answer)
- Ghee
Correct answer: Flaxseed oil
Flaxseed oil has a very low smoke point (~225°F) and oxidizes quickly, making it unsuitable for cooking.
Question 4: What is the purpose of 'fat bombing' in keto meal planning?
- To spike insulin briefly for muscle growth
- To increase calorie and fat intake when struggling to hit macros (Correct answer)
- To break a weight-loss stall by cycling carbs
- To reduce appetite using a high-protein snack
Correct answer: To increase calorie and fat intake when struggling to hit macros
Fat bombs are high-fat, low-carb snacks used to help people meet their daily fat macro targets.
Question 5: A keto dieter experiences frequent leg cramps. Which mineral supplementation is the FIRST priority?
- Iron
- Zinc
- Magnesium (Correct answer)
- Calcium
Correct answer: Magnesium
Magnesium deficiency is a leading cause of leg cramps on keto due to increased urinary excretion of electrolytes.
Question 6: Which method best helps identify hidden carbs when reading a nutrition label on a packaged food?
- Look only at the calorie count
- Calculate net carbs by subtracting fiber and sugar alcohols from total carbs (Correct answer)
- Divide the fat grams by the protein grams
- Focus on the saturated fat percentage
Correct answer: Calculate net carbs by subtracting fiber and sugar alcohols from total carbs
Net carbs = total carbs − fiber − sugar alcohols, since these components do not significantly raise blood glucose.
Question 7: When starting keto, why is it recommended to reduce carbs gradually over 1–2 weeks rather than all at once?
- Gradual reduction causes faster fat loss
- It allows gut microbiome to adjust and may ease 'keto flu' symptoms (Correct answer)
- It keeps protein intake higher during the transition
- It ensures you enter ketosis within 24 hours
Correct answer: It allows gut microbiome to adjust and may ease 'keto flu' symptoms
A gradual reduction can minimize electrolyte imbalances and adaptation symptoms commonly called 'keto flu'.
Keto Diet Applied Techniques 2
When dining out on keto, which ordering strategy best keeps you in ketosis?