Ask Our Keto Nutritionist: Diet Soda, Counting Calories, & Diabetes

Got questions you wish you could ask a nutritionist who “gets” keto?

We’ve partnered with a tried and true keto nutritionist who’s dedicated to helping people live their best lives through the ketogenic diet. What’s more, to best support our ketogenic community, each week, we’ll answer your questions! Please note that we’re not doctors, so if you have any questions, please consult with your trusted medical partner. 


How bad is diet soda for a Keto diet? And does it count towards your water intake goal?

I recommend limiting diet sodas and artificially sweetened beverages as much as possible. Having a diet soda on special occasions is fine but should not be a daily habit. I also don’t like to include diet sodas as part of water intake goals as I want to encourage people to avoid artificially processed drinks and consume more water. Keto is about living and fueling your body well with nourishing foods and beverages. Some artificial sweeteners have shown to increase cravings and insulin, which may kick you out of ketosis and delay feeling awesome.

Collin has also found this to be true, and has some great tips for kicking cravings to the curb here.


If I’m also limiting my calories, what are the most nutrient dense keto foods?

what is the carnivore diet — marbled steaks

I typically don’t recommend limiting calories for weight loss as studies show this may actually lower your metabolism hindering weight loss. Weight gain is related to hormone imbalances, which a low-carb, high-fat diet, such as the ketogenic diet, can help by stabilizing insulin (a fat storage hormone). Most people who live keto lifestyles find they can consume significantly more calories while still losing weight effortlessly.

Some nutrient-dense foods include fresh non-starchy vegetables and fruits, healthy fats (avocado, olive and coconut oils), beef, pork, poultry, fish, eggs, dairy, and nuts.


My Mom is Type II diabetic. Can she do Keto?

ask a nutritionist about diet soda, diabetes, and limiting-calories - blood glucose monitoring items

Research has shown that low-carb, high-fat diets such as keto can significantly stabilize blood sugars and insulin levels in people with Type II diabetes (see the article Is the Keto Diet Healthy and Safe?).


Got questions you’d like to ask a keto nutritionist? Let us know!


Tara Finnerty RDN, CSP, CD—is a ketogenic specialist and fat-fueled enthusiast. Tara is a registered dietitian in Utah and owner of Sugar House Nutrition LLC. Her aim is to provide nutrition support for people wanting to reap the many health benefits of the ketogenic (keto) diet. Her expertise in the keto diet was initially working with children who have uncontrolled epilepsy. Tara supports nutrition diversity and works toward helping people find an individualized approach to make healthy eating sustainable.

 


Up Next: Ask Our Keto Nutritionist: Macros, Leg Cramps, and Picky Teens


7 Comments

  • Debbie

    Please explain how to count collagen in protein macros numbers. It’s my understanding that collagen is not a complete protein, so do you count the entire amount of grams towards protein or not?

    • Amber (Hip2Keto Sidekick)

      Hi Debbie! No, we don’t count collagen any differently than the other macros. Hope that helps!

  • Lesly Dickens

    I am an insulin dependant diabetic. When I go low I have to eat sugar and now that I’m doing keto this is happening more often. I’m afraid this will continue to kick me out of ketosis. Can I still succes do this way of eating?

    • Melissa

      Lesley, my husband has type 2 and we started keto almost three months ago. Over the first month he repeatedly had low sugar and had to eat something fast, usually just a spoon of peanut butter would bring him up. After talking to his doctor he lowered his insulin dose by half. As he got further into ketosis he started getting lows again. He went back to his doc and they took him off all his meds. Keep track of your numbers and show your doctor. If you’re going through lows you may need too have your meds adjusted. You definitely don’t want keto and meds fighting each other.

  • Kayleigh

    Question! I’ve heard conflicting information about counting carbs from vegetables. Some say you don’t need to and some say you do. I have always been cautious and counted my carbs from vegetables. I usually try to avoid carrots and obviously starchy vegetables such as potatoes. Thoughts?

    • Amber (Hip2Keto Sidekick)

      Great question! Definitely count the carbs and you can deduct the fiber if you follow a net carb versus total carb regimen.

Leave a Reply

Hip2Keto