Real fitness journeys rarely start in the gym. They start at the dining table, in everyday habits, and in the mindset behind our meals. Before we ask for answers, Rahul asks us to understand ourselves first.
Rahul Kamra, Keto Coach & Founder of Ketorets
Many men struggle to choose the right diet. What’s the first step you recommend before starting any diet plan?
Most men naturally gravitate toward intense workouts and weight training, often overlooking that the real transformation begins with the diet. Before starting any plan, he advises assessing one’s current lifestyle and activity level. According to me, if someone leads a sedentary life, a stricter dietary structure is essential to bring metabolic change. However, for those who are already physically active, a well-formulated low-carb or balanced plan works better to stabilize energy levels and improve recovery. A diet must complement a person’s physical activity and stress levels, not compete with them. For beginners, I recommend starting with the basics of discipline through intermittent fasting and improving food quality and timing.
The Keto diet has become popular among men. What are some common misconceptions you come across?
One of the most common myths is that Keto lowers testosterone or reduces libido. In my experience, the opposite is often true. When men improve insulin sensitivity and reduce inflammation, their natural testosterone production increases. Many notice better hormonal balance, energy, and even improved reproductive health. Another widespread misconception is that Keto affects fertility or sexual health, whereas the truth is that it helps correct underlying metabolic dysfunctions that often cause these issues. “Keto isn’t anti-male, it’s pro-metabolic health and hormone balance.”
How can men determine whether the Keto diet or any low-carb diet is right for their body type and lifestyle?
The key lies in self-awareness rather than trends. I advise evaluating one’s current stress levels, work commitments, and daily activity routine. If you often experience energy crashes after carb-heavy meals, or your blood work shows early signs of insulin resistance, a ketogenic or low-carb approach can be ideal. The human body is naturally designed for ketosis as an efficient energy state. Unless someone is a Type-1 diabetic, Kamra believes Keto can be a safe and highly effective approach when customized and well-formulated.
Men often focus on protein intake. How important is balancing fats and carbohydrates in achieving overall fitness? Keto is a muscle-sparing dietary approach, helping preserve lean mass even during a calorie deficit. While protein is crucial, focusing only on it without managing carbs often leads to inconsistent results. Fats are not the enemy but a stable energy source that supports hormones, mental clarity, and endurance. “The real balance lies in maintaining adequate protein with sufficient healthy fats and minimal dependency on refined carbohydrates. That’s where strength, performance, and recovery align.”
What are some red flags that indicate a diet plan might not be sustainable or healthy?
A few clear signs that a diet may not be sustainable:
First, if someone constantly looks for a backup plan, it reflects a lack of conviction and mental resistance.
Second, if energy levels keep dropping, the plan is likely not right for the individual.
And third, if following the plan feels like punishment or requires unrealistic effort in meal preparation, it’s not sustainable.
“A good plan simplifies life, not complicates it. If your diet is constantly controlling you instead of empowering you, it’s time to rethink it.”
In your experience, what are the most common diet mistakes men make while trying to lose fat or build muscle?
● One of the most common mistakes men make is overtraining without giving equal importance to recovery. They keep pushing their bodies harder every day but forget that muscle is built during rest, not during workouts.
● The second mistake is repeating the same calorie cycle, training hard and then eating excessively, assuming it will balance out. “They end up stuck in a calorie in, calorie out loop, which doesn’t allow the body to heal or recomposition efficiently.”
● Another error is overemphasizing one macronutrient, particularly protein, without understanding the quality or source of that protein. “It’s not just about quantity, it’s about absorption and bioavailability.”
● Many men struggle with starting consistency. “Unlike women, who often battle imposter syndrome twice as much, men usually delay starting at all, assuming they can just fix it later, and that’s what keeps them from making real progress.”
How do age, metabolism, and hormonal changes influence the kind of diet a man should follow?
Age often brings more professional and personal responsibilities, which naturally alter one’s activity levels, eating habits, and recovery time. Metabolism also slows down over time, especially if unhealthy habits like regular alcohol consumption, erratic sleep, or stress become routine. “Metabolism doesn’t fail overnight, it’s a long-term effect of poor lifestyle choices.” On hormonal changes, while men lose fat faster than women, they are equally prone to testosterone decline if inflammation and insulin resistance persist. “A clean, fat-inclusive, low-carb approach can help maintain hormonal balance as men age. It’s not about eating less, it’s about eating right for the decade you’re in.”
For men with demanding jobs and erratic schedules, what practical tips do you give for sticking to a clean diet?
I emphasize four principles: pre-plan, reassess, recalculate, and execute. If your job demands your time, your discipline must demand your consistency. I suggest men plan their meals in advance and keep backups ready for travel or late hours. Regular reassessment of progress and recalculating meal portions based on weekly activity help maintain energy balance.
“Time scarcity isn’t the problem, the lack of structure is.” Once you pre-decide your meals, automate your routines, and simplify your options, diet adherence becomes second nature, even for the busiest professionals.
How important is meal timing compared to overall calorie and nutrient balance?
Meal timing plays a crucial role, especially for men with unpredictable routines. Even if your total calories are in check, eating at the wrong times can ruin energy management and sleep quality. He suggests for those following two or three meals a day, the timing must align with energy expenditure and professional demands. If you eat right before bedtime, your parasympathetic nervous system stays active, leading to disrupted sleep and slower recovery. Your body doesn’t just need food, it needs rhythm. Meal timing defines that rhythm.
Do you believe cheat meals help or harm diet consistency in the long run?
I believe that cheat meals can help when they are strategically placed and psychologically satisfying. They serve a dual purpose, they boost T3 hormone levels, which often dip during prolonged low-carb or ketogenic phases, and they reset the mind by easing restriction fatigue. However, be careful that timing is everything. Placed too early, a cheat meal can derail adaptation. But when integrated smartly, it acts as a metabolic and mental refresh button. A “double-edged sword,” powerful when planned, destructive when impulsive.
What does your own daily diet look like? Could you walk us through a typical day of eating?
I have been following the ketogenic lifestyle for the past eight years. My personal routine reflects both structure and flexibility. I start my day with a fat coffee, made using approximately 70 grams of butter, which keeps me satiated and focused for long hours. I don’t adhere to a traditional three-meal structure of breakfast, lunch, and dinner. Instead, I eat intuitively, nibbling on 10 grams of almonds or other keto-friendly snacks only when genuinely hungry, and keeping my main meal in the evening, which is rich in protein, fats, and fiber. I also practice intermittent fasting, often condensing my eating window to three hours depending on his workload and energy demands. My weekly dietary structure is dynamic, as I frequently modify meal compositions and timings to prevent metabolic stagnation and to maintain lean muscle mass.
“I don’t chase perfection; I aim for progress. My focus is on sustainability, not rigidity.”
How do you maintain motivation and discipline with food, especially when traveling or socializing?
Motivation fades, but discipline endures. I believe the key to staying consistent lies in planning ahead and blending structure with practicality. When traveling, convenience matters as much as commitment. I always choose chain hotels with predictable menus, pre-scan food options, and make sure my protein sources are sorted in advance. During social gatherings,I choose subtlety over spotlight. I don’t announce my diet or draw attention to what I’m eating. The goal is to enjoy the moment without turning it into a food debate. For me, maintaining dietary consistency is less about resistance and more about intelligent pre-planning.
Apart from diet, what kind of workouts or physical activity do you include in your routine?
I maintain a moderately active lifestyle that combines variety with enjoyment. My weekly fitness routine includes cross-training sessions at the gym, swimming twice a week, and badminton three times a week.
I occasionally mix in other sports to keep things interesting and prevent monotony. “Movement shouldn’t feel like punishment. Your body adapts better when you enjoy what you do. Fitness must feel like freedom, not a forced regimen.”
How do you approach balance between enjoying food and maintaining your health goals?
Balance as mindful eating, not restriction. I believe that enjoying food and staying fit can coexist if one learns to listen to the body’s cues. “The secret is to eat until you’re satisfied, not stuffed.” Portion control, conscious chewing, and savoring food are all part of my practice. Don’t eat just for survival, that sounds idealistic, but in reality, people who suppress their cravings end up bingeing more later. For me, the goal is simple, relish your food, respect your limits, and maintain awareness.
Finally, what’s one piece of advice you’d give men who are just starting their fitness journey and feel overwhelmed by conflicting diet information?
My advice is both practical and profound. “Most men underestimate self-care. They think health, skincare, or grooming is secondary, but it’s not.” I encourage men to start small but stay consistent. “You don’t need to have everything figured out. What matters is showing up daily, for your meals, your movement, and your mindset.” I believe that fitness isn’t about chasing aesthetics, it’s about creating stability in health, wealth, and relationships. “Your life only expands when your health supports it. So treat your body as the foundation, not the afterthought.”
