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The Beginner's Guide To A Keto Diet: Part II

The Beginner's Guide To A Keto Diet: Part II

Some Frequently Asked Questions On The Keto Diet

Can I ever eat carbs again?

Yes, you can. The keto diet is more about being aware of your diet than cutting down food intake. As long as you are in control and tracking your carb intake diligently, you should be fine.

Will I lose muscle mass?

As with any diet, the keto diet is also associated with the risk of losing muscle mass. This is why it is important to ensure that you are providing your body with adequate protein in your diet.

How much protein should I eat everyday?

Around 20-30% of your overall calorie intake per day should be protein. Stick to moderate protein intake as too much protein could lead to a sharp increase in insulin and lower ketone levels.

What to do when I feel tired or fatigued?

This means that your system is still getting used to using fat as the primary energy source. Continue to eat high-fat, medium-protein, and low-carb foods, until you reach ketosis. You can help your body by taking additional supplements like C8 oil and exogenous ketones.

Do I need to add extra carbs to my diet from time to time?

You do not need to do this diligently. However, a few high-calorie days now and then may help.

I want to build my muscles and be on a keto diet.

You can build muscles on a keto diet. It is best to discuss your course of action with a qualified dietitian and physical trainer

Why does my urine have a fruity smell?

Excretion of the by-products of ketosis gives a fruity smell to the urine. This is nothing to be worried about.

Is ketosis harmful?

Many people confuse ketosis with ketoacidosis. Ketosis is a beneficial state of the body where fat is the primary source of body fuel. Ketoacidosis is a harmful condition that occurs during uncontrolled diabetes.

How do I tackle digestion issues when I am on a keto diet?

This is a common temporary side effect of being on a keto diet. It usually goes away in a couple of weeks. Try adding more fibre and leafy greens in your diet. Taking magnesium supplements could also help ease bowel movements.

Sample Keto Diet Menu


Sample 1

Breakfast: Almond Poori w/Vadacurry, almond chutney, yogurt

Lunch: Paneer/Chicken 65 with Sambhar rice

Dessert: Blueberry lemon smoothie


Sample 2

Breakfast: Keto chapathi with Chicken kurma, almond chutney, yoghurt

Lunch: Paneer/Chicken dry masala with with Lemon rice

Dessert: Chocolate shake

Check out the complete keto menu here (with some tantalizing pictures!)

Eating out on a ketogenic diet

Eating out on a keto diet is actually quite simple. Egg, meat or fish-based food is the best option. You can even request the carb dishes to be replaced with vegetables.

You can also order fresh, keto-based food from KetoFresh. Have a look at our new menu here.


As with any diet, the keto diet would work best when you stick to it. The ketogenic diet is a very practical diet for people with diabetes, obesity, and other metabolic conditions. It is definitely one of the most nutritious, holistically healthy, and beneficial of all diets.

Read more

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