Frequently asked questions
The first thing to note is that even decaffeinated coffee still has traces of caffeine (although around 5% of regular coffee). If you feel you need to have decaf coffee, try to ensure you have a high-quality version that uses the Swiss decaf method, rather than a highly chemical based method.
If you are already exercising and your body is used to it, then you can continue your exercise regime, but please know it may impact your weight loss results due to inflammation, fluid retention and the stress exercise places on our body. I believe our body needs to be in a state of calm to release weight.
So if you are NOT currently exercising, please do not start until after week 4 of the programme when you can begin light, low impact activities like walking or gentle yoga. I suggest you monitor your weight loss to ensure these activities are not impacting your results.
Once you are at your ideal weight, we highly recommend you begin exercise for the myriad of benefits it provides.
If you are training for an event or want to continue high intensity exercise during the programme, please be aware that while reaching a state of ketosis usually takes a few days, becoming fat-adapted, where your body uses fat as fuel effectively for strenuous activities, can take a few weeks. Therefore you might experience a brief reduction in stamina, but should soon feel increased stamina once you become fully fat adapted.
We understand that not everyone has the budget to afford organic options all of the time, even though we do recommend going organic whenever possible. If you have a garden, we encourage you to grow your own vegetables and even fruit if possible.
Another option is to join an organic food co-op in your area, or perhaps start one (if there isn’t one already – there is an article here to help you if you are interested https://www.wikihow.com/Start-a-Food-Co‐op).
If none of these are options work for you, where possible try to avoid the Dirty Dozen – foods that have been seen to have the highest levels of pesticides and chemicals – strawberries, spinach, nectarines, peaches, pears, cherries, grapes, celery, tomatoes, capsicum/bell peppers and chillies/hot peppers.
The Clean Fifteen however can be purchased even when they are not organic – avocado, pineapple, cabbage, onions, papaya, asparagus, eggplant, honeydew melon, kiwifruit, rock melon, cauliflower and grapefruit.
This programme is very effective if you have food intolerances and we list any foods on the FODMAP list so you can avoid them (if you don’t know what FODMAPs are this link has some great information: http://fodmapfriendly.com/what-are-fodmaps).
Signs of food intolerance from FODMAPS can include excessive wind, abdominal pain, bloating, nausea and changes in bowel habits (diarrhoea and/or constipation).
We recommend cutting back on coffee, or cutting it out altogether, while you are on the active weight loss phase of this programme.
So if you are a big coffee drinker you might like to start cutting back a few weeks prior to starting the programme to reduce the impact of caffeine withdrawals (headaches etc).
Cravings, including coffee cravings should reduce or disappear quickly as your body reaches a state of ketosis.
Yes you can, although as the programme works on both detoxing tour body and mind you may not need coffee (as difficult as that may be to comprehend right now) after a few days.
We recommend you avoid alcohol during active weight loss on this programme.
That is because this diet is not just a weight loss diet, is a detox diet and the health benefits you feel go well beyond weight loss.
If you want to continue to drink, please seek out the options that are lowest in sugar like dry white and red wines, vodka and gin. If you know you are going to have a drink, remove one of your fruit servings for the day. If you are drinking spirits, only mix them with sparkling mineral water or soda water, ice and a slice of lemon or lime.
Avoid all tonics or any other types of fizzy drinks, even the “diet” versions.
Nutritional ketosis should not be confused with diabetic ketoacidosis.
Nutritional ketosis generally occurs when carbohydrate intake is less than 50 grams per day and is a controlled, insulin regulated process which results in a mild release of fatty acids and ketone body productions in response to a higher fat and lower carbohydrate diet.
In this state blood ketone levels are modest, in the 1-3 mM range.
Ketoacidosis is a condition in which abnormal quantities of ketones are produced in an unregulated biochemical situation. In order to reach a state of ketoacidosis, the body has to be in a stage of not producing enough insulin to regulate the flow of fatty acids and the creation of ketone bodies. With diabetic ketoacidosis, ketone levels will reach levels of 15 to 20mM.
There is no risk of inducing ketoacidosis when inducing a ketogenic state nutritionally. Even after 20 days of fasting the body will only reach ketone levels up to 10mM, which isn’t dangerous.
Absolutely. The ketogenic diet has been studied for decades and study after study has proven the safety and efficiency of nutritional ketosis.
As babies we are born in a state of ketosis and breast milk is a ketogenic food, so we believe it is the natural way to fuel our body.
Over the past 20 years Deborah has worked with many clients with type 1 & type 2 diabetes, all of whom have done extremely well on a ketogenic diet.
A ketogenic diet restricts carbohydrates and carbohydrates cause blood sugar issues for diabetics. Therefore by restricting carbohydrates, we help control blood sugar levels.
The ketogenic diet when done properly is more than a safe way to lose weight, there is such a myriad of other health reasons that the weight loss seems like a side benefit.
Our programme restores gut health, brain function and reduces inflammation. It helps prevent muscle loss, it balances blood sugar levels and energy fluctuations (the 3pm slump), it reduces hunger and cravings and it improves cognitive function and mental alertness.
It also helps reduce symptoms of menopause and many chronic diseases.
Once you reach your goal weight the first thing to do is CELEBRATE!
Then you go into maintenance mode, which we cover in detail in our long term maintenance eating guide. This allows greater flexibility in your diet and you will have all the tools and knowledge you need to maintain your goal weight for life.
Many of our members love this way of eating so much though, they just continue on the diet. TKS is a lifestyle – not just a weight loss programme – so staying active in the Facebook group and helping to guide others on their weight loss journey is something we really encourage, even once you reach your ideal weight.
Look for organic whole leaf teas and avoid any teas with added flavouring.
Nutritional ketosis occurs when by changing what you eat, your body produces ketones from stored fat cells to fuel the body.
The vast majority of the planet is fuelled by carbohydrates, which convert into glucose to fuel each cell.
If we consume a diet low in sugars, starches and low-glycaemic carbohydrates, the body does not produce adequate glucose for energy, so instead, it cleverly frees up stored fat cells which the liver converts into ketones.
There are a wide variety of protein options for vegetarians and vegans including tempeh, natto, a wide variety of nuts and seeds, spirulina and some approved supplements. If you are a vegetarian who eats seafood, we also have a wide variety of seafood options available for protein.
The weight loss results for vegetarians and vegans should be similar to meat eaters on this programme, in fact we have a large number of vegans and vegetarians in our programme and they are having amazing weight loss results. This is largely because TKS uses a unique food cycling method to help vegetarians and vegans lose weight, while still optimising health.
The Ketogenic Switch works well for vegetarians and vegans with just a few simple variations which are covered in the food plan including some sample meal plans and recipes designed specifically for vegetarians and vegans.