Keto Diet Fundamentals and Core Concepts 4 — Questions and Answers
Question 1: Which of the following foods is NOT compatible with a standard ketogenic diet?
- Avocado
- Salmon
- Brown rice (Correct answer)
- Brie cheese
Correct answer: Brown rice
Brown rice is a high-carbohydrate grain that would exceed daily carb limits on a ketogenic diet, making it incompatible with maintaining ketosis.
Question 2: What is 'keto-adaptation' (or 'fat adaptation')?
- The process of gaining weight on keto
- The body's long-term metabolic shift to efficiently burn fat and ketones as primary fuel (Correct answer)
- The initial flu-like symptoms of keto
- Increased insulin sensitivity only
Correct answer: The body's long-term metabolic shift to efficiently burn fat and ketones as primary fuel
Keto-adaptation refers to the weeks-long process by which the body upregulates fat oxidation enzymes and mitochondrial capacity to efficiently use fat and ketones as primary energy sources.
Question 3: Which electrolyte is lost rapidly in the first days of a ketogenic diet due to decreased insulin and glycogen-bound water excretion?
- Calcium
- Iron
- Sodium (Correct answer)
- Magnesium
Correct answer: Sodium
Insulin promotes sodium retention; when insulin drops on keto, the kidneys excrete more sodium (and water), which can cause electrolyte imbalances in the early phase.
Question 4: What is 'keto flu' and when does it typically occur?
- An immune response to dietary fat, occurring after months on keto
- Temporary symptoms (fatigue, headache, brain fog) in the first 1-2 weeks as the body adapts (Correct answer)
- A type of food poisoning from undercooked meat
- Permanent cognitive impairment from ketosis
Correct answer: Temporary symptoms (fatigue, headache, brain fog) in the first 1-2 weeks as the body adapts
Keto flu refers to a cluster of temporary symptoms including fatigue, headache, irritability, and brain fog that occur in the first 1-2 weeks due to electrolyte shifts and metabolic adaptation.
Question 5: On a ketogenic diet, which type of fat should make up the majority of caloric intake?
- Trans fats (partially hydrogenated oils)
- Mostly whole food fats like olive oil, avocado, nuts, and fatty fish (Correct answer)
- Refined vegetable oils high in omega-6
- Margarine and shortening
Correct answer: Mostly whole food fats like olive oil, avocado, nuts, and fatty fish
Healthy keto emphasizes whole food fat sources such as olive oil, avocados, nuts, seeds, and fatty fish rather than processed or industrially refined fats.
Question 6: How does a ketogenic diet differ from a general low-carbohydrate diet?
- Keto allows more carbs
- Keto specifically induces ketosis through very low carbs (typically under 30g net), while low-carb may not (Correct answer)
- Low-carb is higher in fat than keto
- They are identical with no meaningful difference
Correct answer: Keto specifically induces ketosis through very low carbs (typically under 30g net), while low-carb may not
A ketogenic diet specifically restricts carbs low enough (typically under 20-30g net daily) to induce ketosis, while a general low-carb diet may allow 50-150g carbs and not necessarily produce significant ketone levels.
Question 7: Which molecule is considered the 'master fuel sensor' that is inhibited by ketones and fasting, helping explain some of keto's metabolic benefits?
- mTOR (Correct answer)
- AMPK
- GLUT4
- FOXO1
Correct answer: mTOR
mTOR (mechanistic target of rapamycin) is a nutrient-sensing pathway that is inhibited during ketosis and fasting, which may contribute to autophagy and other metabolic benefits.
Keto Diet Fundamentals and Core Concepts 4
Which of the following foods is NOT compatible with a standard ketogenic diet?