1. Can I ever eat carbs again?
Yes! You can eat high carbs food again but only after the completion of your course. After the first 2–3 months, you can eat carbs on special occasions (not regularly as it will destroy your previous month’s efforts). After eating high carb foods, you can return to your diet immediately after. But at first, for a few months, it is important to significantly reduce your carb intake initially.
2. Will I lose muscle?
When you are following a keto diet, you are quickly losing your weight. So there is a risk of losing some muscle on any diet. However, if you follow the high protein keto diet, then this might aid in minimizing muscle loss. For best results do weightlifting.
3. Can someone build muscle while on a ketogenic diet?
Yes, but it might not work or you might not get any such results in a keto diet. However, you can follow a keto diet and do some exercises (especially weight lifting) to build muscles.
4. Can I have fruit on a keto diet?
Fruits are often considered healthy, but they are actually very high in carbs and sugar. Therefore, when you are following keto diets, most fruits should be avoided. But you can eat some amount of berries like blueberries, strawberries, etc.
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5. At what time of the day should you test ketone levels?
You should measure your ketone levels at the same time every day. You can measure it on the morning when ketone numbers are lowest or you can measure it on the evening when ketone numbers are highest. But, I would suggest that measuring in the morning before eating makes it easier for you to compare the result from day to day.
6. Who should not follow the keto diet?
• People under medication for diabetes
• People under medication for high blood pressure
• Women who are pregnant, breastfeeding, or want to have a baby.
7. Do I need to re-feed or carb load?
No! You do not need re-feed or carb load; it will destroy all your efforts taken by you to lose weight. But, you having a few higher-calorie days might be OK for sometimes.
8. How much protein can I eat?
Protein should be moderate (20% – 35%), as a very high protein intake will lead to sugar production in our body and can spike insulin levels and lead to low ketone levels.
9. What if I constantly feel tired, weak or fatigued?
These are common symptoms when you are following a keto diet. However, this will go away after a few days. If this goes on then consult your dietician or doctor about this. Do not harm your body by any misjudgment.
10. Is ketosis dangerous?
No! It is not at all dangerous. Ketosis occurs on a ketogenic diet which is perfectly normal and healthy. It is like fasting but without starving yourself.
Author: Hiten Patil
Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well