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#Frequently asked questions

How much weight can I lose in a month?

Every human body reacts differently to dietary changes depending upon many lifestyle factors including their physical activity, sleeping patterns, eating habits, etc. We cannot guarantee specifically how much you will lose, but we have seen our clients losing 3-5 kgs and even more, every month. So, yes, these meals have really been successful in helping people shed extra weight.

Weight loss is a subjective journey and varies from person to person but an average weight individual on our plan can loseapproximately2-5 kgs in a month.

There are three categories that people may fall in (subject to your height):

Obese (above +110kg)- Tend to lose 10-12kg or a lot more on weekly/monthly basis as there is a lot of fat to burn.

Over-Weight (75-90kg): Tend to lose 5-8kg when you transition from obese to overweight you have lost a lot of fat at high rate but it slows down as you come closer to your target or normal weight range category.

Normal weight (50-65kg): Tend to lose 3-5kg It’s tough to drop from this weight and below. You have to discipline yourself and be CONSISTENT. Religiously workout, rest well, eat clean for a relatively 2-3 months before you start seeing results.

Will Keto make me lose hair? Is it bad for the skin?

Keto is an extreme diet where one is not consuming carbs and stays under 20g of Net carbs per day. If keto done correctly and how we guide you will have minimum withdrawal symptoms. Minority of people do experience hair loss and skin rash. We suggest taking bone broth, multivitamins, biotin, including magnesium, iron, and zinc, which will help to improve hair growth and improve the skin texture.

In fact on a ketogenic diet people experience glow and firmer skin texture due good quality of oral consumption for fat.

Do you gain back weight after you leave keto as quickly as you lose it?

It's not necessary that going off keto will make you gain weight again. The key is just to pick up foods that are healthy and to eventually add whole carb foods to your diet day by day. Maintaining healthy lifestyle changes is key to sustaining your transition.

Maintaining lost weight is a different ball game. Be mindful of what you eat and be consistent. Ask our nutritional consultant for the Maintenance guide.

Is Keto a sustainable diet?

For an average person keto may not be sustainable in the long run as people like to shift to a low carb lifestyle or a maintenance plan where we add back carbs in a controlled portion.

However if you go back to old eating habits and stop working out you will gain back weight.

I can't function without tea. How do I do keto without tea?

It's not necessary that you completely cut off tea while doing keto. The main point is just to consume either black tea, or milk has to be plant-based if you are consuming it in tea. Plant-based milk options include Almond milk, coconut milk, and Soy milk. However, fresh milk or milk packs should be avoided in keto, as it is high in sugar & carbs. You can also have full fat cream in tea.

Why is my weight stuck?

Some people have greater insulin resistance which makes their weight loss a bit difficult for them. If you are suffering from PCOS, obesity, thyroide  or any other hormone imbalance problem, you may have greater insulin resistance. You just have to be patient and CONSISTENT with the process as increased ketones in your body improve insulin resistance and can be extremely beneficial for you in the longer run. It will also help you protect yourself from diabetes.

Why am I not losing weight daily?

No one loses weight daily unless you are plus 200kg. The standard procedure is to weigh yourself after two weeks on scale. Although, you can take body measurements after every 2-3 days to see the improvements in your physique.

If you are working out on a regular basis you may experience gain on scale as you gain muscle mass and loss in body fat percentages.

Hence sometimes you see visual results and no loss on scale.

Seeing is Believing !! And that's what matters. You may weigh 10kg (due to muscle mass) extra and look leanest than you have ever been due to loss in body fat percentage.

How do I control my mood swings?

Mood swings can be a part of keto withdrawal symptoms. The basic key is just to take adequate sleep, set up a healthy routine, engage yourself in healthy physical activities like yoga, walking, or workout, and most of all avoid stress.

How do I know if keto is for me?

You just need to know that a keto diet can help you lose weight by putting your body in a state of ketosis. Keto is mentally draining initially when you start off with diet but after 7-10 days once your body becomes relatively fat adapted you  start to enjoy more due to higher cognitive ability and you are able to fast longer without going hungry. Ketosis is highly fuel efficient  in helping you lose weight in a way that no other diet can. 

Give it a try for one month and see if you can cope up.

Will I still lose weight on keto even if I don't workout?

Yes, you will be able to lose weight without a workout is what makes keto a distinguishing weight loss diet.

 However, maintaining moderate physical activity and a daily walk routine will improve the weight loss process for you.

If you are in a normal weight range category it is highly recommended you incorporate some form of physical exertion in your routine to see results.

How do I manage a HIIT workout with a caloric intake of under 1200 calories from your meals?

Doing a high-intensity workout while restricting the calorie intake can be a bit difficult for people who do extreme workouts. Your performance may suffer for a brief period, till your body adjusts to the fuel intake. 

Taking bone broth and pink salt/electrolyte water to replenish minerals in your body will help you boost your energy during workout.

What can I take instead of bone broth on keto?

Bone broth is a great 'transition' food that offers a few grams of fat but still fits within the macros of the keto diet plan and is filling also. There is however no substitute for bone broth besides collagen drinks which can be expensive to buy.

How do we cope with constipation?

Constipation is common on a keto diet due to no consumption of processed carbs.

To avoid it you need to increase the intake of green leafy cruciferous vegetables which will help regulate bowel movement . increase3 intake of water.

High-fibre foods like zucchini, celery, avocado, asparagus, and kale, spinach which are already a part of our meals, will help you a lot in getting rid of constipation. You can also take isabgol in water for this.

What is keto flu?

Keto flu is a group of symptoms that may appear two to ten days after starting a ketogenic diet. Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation. Some people may experience it for a week or so, but fades away as your body adjusts to the new dietary changes and once you become fat adapted.

What are the common keto flu symptoms?

Nausea, Vomiting, Constipation, Diarrhoea, Headache, Irritability, Weakness, Muscle cramps, Dizziness and sugar cravings can be the most common symptoms of keto flu, mood swings, upset stomach as your body produces more bile.

How do I deal with keto flu or minimise its effects?

Symptoms typically last about a week, though some people may experience them for a longer period of time depending on how intense your relationship with carbs and sugar is. However, there are effective ways to mitigate keto flu that involve:

  1. Stay hydrated 
  2. Avoid strenuous exercises in start 
  3. Consume potassium-rich foods 
  4. Take Adequate sleep
  5. Consume an adequate amount of fats.
How do I know I'm in ketosis?

Experiencing symptoms like bad breath, weight loss, high energy levels, suppressed appetite, improved cognitive performance, more mental clarity and less muscle cramps is a sign that your body is in ketosis.

You’re in ketosis once your blood ketone levels are at or above 0.5 mmol/L.

How can I maintain the weight I lost on keto?

Sticking  to a healthy lifestyle pattern can help you sustain a body weight. Following a low carb diet where your first meal is high-fat and doing intermittent fasting will help you stick to your weight for a longer period of time.

What is a safe amount of time to do keto non stop?

It is recommended that you can stay on keto for six months max before reintroducing more carbs to your diet. Then, slowly adding back carbs to your body will help you sustain your keto transition.

How often can I cheat on keto?

If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month. And if you are new to a keto diet, wait at least a few weeks to get some progress going before even considering cheat meals.

What is the difference between low carb and keto?

The main difference between these diets is carbohydrate intake. On a low carb diet, you typically eat 50–150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 30 grams.

Another main difference is protein intake and no processed carbs like flour, pasta and legumes. 

With low carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories. This is because excessive protein intake can prevent ketosis.

How do I decide between OMAD and two meal packages?

It depends on how much you need to lose. If you're obese and have to shred more weight in a month  then 2 meals a day would work best for you. Also, the main purpose is to complete the required calorie intake for a day. If you feel that you can come up with something at home to fulfil your keto calorie requirement, then OMAD is good for you. Otherwise, taking two ready-made calorie-counted meals can be the best option for you.

What snacking options do I have on keto?

On keto diet snacks are not recommended because there is an insulin spike every time you eat and the purpose of keto diet is to keep insulin levels at a constant rate. The longer you fast, the better it is. However there is no harm in supplementing your meal with a snack but it's advised that you eat twice in a day.

Caesar salad, Greek yoghurt, mixed nuts, keto cookies, stevia dark chocolate, or boiled eggs can be the keto-friendly snack options for you.

You can check our dessert menu for snacks as well. 

What is a detox day?

Detox day helps to reset your body and give you a fresh start on things. A detox is simply the process of both abstaining and ridding the body of toxic substances that are in your fat cells. Taking liquids all day including black coffee, bone broth, ACV, green teas, lemonade celery ginger shot and a lot of water will help you go along the whole detox day. And the results will be totally worth it.

Why have I not lost weight after observing a detox day?

The main purpose of detox day is to cleanse your liver of all the toxins. It will improve the weight loss process but will not shred 1-2 kgs for you in a day.

Your skin texture will improve and the process of detox is rejuvenating and anti-aging

How do I deal with headaches on keto?

To deal with headaches on a keto diet, you need to take plenty of water, eat low-carb high fibre foods and most importantly drink lemonade or simple water with pink salts. The first thing to do when you experience a headache is to consume a glass of lukewarm water with 1 tsp of pink salt and lemon in it.

Your body loses many minerals when you start keto and pink salt is one way to replenish mineral reserves in your body.

Where can I get keto strips from?

You can easily get keto strips from gnc or esajee's. It can be ordered online from the famous grocery stores.

Why do you recommend keto to me?

Unlike many other weight loss diets, keto is the only diet that can help you lose weight effectively and relatively quicker than other diets. This plan will work in a longer run for you. We try to prepare the meals that are most suitable for you, keeping in view our client's preferences and medical conditions. If you are low on motivation then Keto will help keep you motivated because results are relatively faster, then keto is for you!

What is IF?

IF means "Intermittent Fasting". Intermittent fasting is a term used for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. We recommend 16:8 to 20:4 hour window where 16/20 are fasting hours including sleep and 8/4 hours is the window where you consume your both or one meal, depending what plan you are on.

What window of IF is suitable for me?

Doing intermittent fasting twice a day in keto works best. Once when you wake up, you do IF for 6-7 hours and secondly after taking your dinner 3-4 hours before sleeping.

Why does your program consist of just two meals?

We have prepared our meal patterns keeping in view the required caloric intake for the ketoers. Our two meals a day constitute all the necessary nutrients required by the clients while their bodies are in ketosis. The macros list for each meal shows the exact carbs, proteins, and fats count that is sufficient for each client while losing weight.

Why do I have to take vitamins?

One of the biggest withdrawal symptoms of the keto diet is fatigue and decreased energy in a person's body while being on a calorie-restricted diet. Multivitamins like magnesium, zinc, iron and potassium are essential to boost your energy levels and to get rid of all the negative side effects of keto like hair loss, skin rash, constipation, etc.

I am 60+. Is keto suitable for me?

Yes! It's a myth that keto is not for people aged over 60. The main key is just to keep a constant check on all the deprived nutrients and consume all the necessary multivitamins to sustain bone and body health in general.

Do I need to consult my doctor before starting keto?

Yes, you can consult your doctor. But, if you have any medical issues, we do have our nutritionists, who will guide you on how you can maintain your health while staying on a keto diet. Guidance about doing keto along with various medical problems that you may have is one of our biggest concerns, and we never fail to provide special services (customised meals) to our clients with certain medical issues.

Who designs the menu and macros?

Our meal plans are designed by our CEO Amnah Maqsood, with the assistance of our experienced nutritionists. Our team makes sure to update menus keeping in view our client's preferences and health demands.

Do you have a certified nutritionist on board?

Yes! We do have our certified experienced nutritionist who will assist you in your journey.

Why is there just one plan for everyone, when all our body types and fat percentages vary?

The one standard plan prepared by our company is calorie-counted and includes all the essential nutrients required by a person while he/she is in the state of ketosis. However, we do have clients who have certain medical problems including patients with PCOS, patients with high-cholesterol or high-bp, diabetics, and cancer patients; but, all of them are treated differently. These clients with special needs are referred to our nutritionists, and all the required changes for that client are directed to the kitchen staff while they prepare a customised meal for them. For instance, patients with a high uric acid problem are provided with meals that do not contain tomatoes or spinach and are prepared in less oil.

I can't have beef broth. What's the next best option?

Chicken or mutton broth is a good substitute.

How do people with sweet tooth adjust to keto?

Keto increases sugar craving in people due to intake of calorie restricted diet. Digging in Greek yoghurt mixed with our 1 tsp stevital, fruit juices, stevia dark chocolate, and keto brownie or any other dessert options can be excellent for people with a sweet tooth.

Why does cauli rice taste so bad?

Cauliflower has its natural strong essence and can only be consumed when it's fresh. People either love or Hate cauliflower rice.

It is a very subjective vegetable. It grows on you with time.

Why is my weight loss slower than others?

Your weight loss can be slower due to a number of factors including your insulin resistance, physical activity, sleeping patterns, stress levels, hormonal imbalance, eating habits, and cheat days. Try to consider if you are missing out on any of these essential lifestyle factors that are preventing you from losing weight slower than others.

Why am I losing my appetite on keto?

Appetite loss is one of positive signs that your body is becoming fat adapted and the transition period is almost over. You will be able to fast much longer than before without going hungry.

But once your body adjusts to your new dietary changes, you will start enjoying your meals.

Who makes BBB's keto food?

Body by butter's meals are prepared by expert chefs and are supervised by QC to keep a complete check on taste and freshness of the meals.

Are the general SOPs and hygiene followed in the making and packing of food?

The kitchen staff of BBB takes all the necessary precautions that are essential to meet the requirements of hygiene and to maintain the quality of meals. With the ongoing pandemic going on, our kitchen supervisors make sure to wear a mask and sanitise after every hour. Riders of BBB also follow all the SOPs required to maintain the purity and quality of meals during this pandemic.

Which diet is better for a nursing mother?

Low Carb is the ideal option to start off with and later shift to gluten-free. Due to high energy requirements, it's better for you not to follow a strict diet or do intermittent fasting. It is recommended you have 3 major meals (breakfast, lunch dinner) and 3 small snacks.

You can sign up for 3 meals + snack & get guidance for remaining 2 snacks 


2 meals (lunch+dinner) + snacks & get guidance for breakfast and 2 snacks. 

Or you can 


2 meals and get guidelines for  breakfast and 3 snacks.

I have PCOS. Which meal plan should I sign up for?

Gluten free diet is perfect for women with hormonal imbalance or PCOs and for people with lactose and gluten intolerance . 

As it’s gluten free & dairy free and both  combined cause inflammation to your gut lining. Once you remove these two- 

  1. Quality of hormones gets better, 2. Lower inflammation,
  2. Reduced acne,
  3. Weight-loss 

You get to eat all fruits and can have carbs in various gluten free versions, for example white/brown rice are gluten FREE.