Keto FAQ
What are "net carbs"?
Total carbs minus fiber (and minus sugar alcohols like erythritol, if listed). Fiber doesn't raise blood sugar, so it doesn't count against ketosis.
How long until I'm in ketosis?
Typically 2–4 days of strict carb restriction (under ~20g net). Full fat-adaptation, when energy and performance feel normal again, usually takes 2–4 weeks.
What's the "keto flu"?
Headache, fatigue, or brain fog in the first week as your body shifts fuel sources. It's mostly dehydration and electrolytes — sodium, potassium, magnesium. Salt your food, drink water, eat avocados and leafy greens.
Do I need to track macros?
Helpful at the start. Once meals are familiar you'll know what's keto by feel. Most people only need to watch carbs strictly; fat and protein will land in the right range naturally.
Can I eat fruit?
Most fruit is too high in sugar. Berries (especially raspberries and blackberries) in small amounts work. Avocado and olives are technically fruit — and they're keto staples.
Frozen fish — is it ok?
Yes, often better. Most "fresh" fish was frozen on the boat and thawed for display. Wild-caught flash-frozen fish preserves more omega-3s and texture than counter-thawed.