Trouble shooting & tips
Can I ever eat carbs again?
Yes. However, it is important to significantly reduce your carb intake initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.
Will I lose muscle?
There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.
Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate-carb diet. For more details about low-carb or keto diets and exercise performance, read this article.
Do I need to refeed or carb load?
No. However, a few higher-calorie days may be beneficial every now and then.
How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
What if I am constantly tired, weak or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.
My urine smells fruity. Why is this?
Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis.
My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.
I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.”
How can the KetoAir breathalyzer help me?
The smell of acetone permeating from a keto dieter’s gullet can be a indicator of whether that person’s keto diet eating strategy is on track.
How accurate is the KetoAir breathalyzer ?
When do I test my ketone level?
Measure your ketone level 2 hours after your meal