Starting a ketogenic diet can be a big change, but it comes with many health benefits. Here’s what you can expect in the first two weeks.
Day 1: The Beginning
On your first day, you’ll start reducing your carb intake. This means cutting out whole grains, high-carb diet foods, and sugary snacks. Instead, you’ll focus on healthy fats like olive oil and coconut oil.
Transitioning to a low-carb diet can feel overwhelming, but remember, every small step counts. Begin by planning your meals and stocking up on keto-friendly foods.
The First Few Days: Keto Flu
In the first week of keto, you might experience flu-like symptoms known as the keto flu. This happens as your body adjusts to a low-carb diet.
Symptoms can include headaches, fatigue, and mood swings. Drink plenty of water and consider electrolyte supplements to help ease these side effects.
The good news is that these symptoms are temporary. Staying hydrated and getting enough rest can make this transition period smoother.
Many people experience the “keto flu” at the start, with symptoms like fatigue, dizziness, muscle cramps, and headaches. This is due to losing water weight and electrolytes quickly. Focus on sodium, potassium, and magnesium. Salt your food more, eat foods high in these electrolytes, or use pre-made electrolyte powders like Dr Berg’s Original Electrolyte Powder
If you’re unsure how to start, check out this guide:
ALL YOU NEED TO KNOW: HOW TO START KETO DIET – KETO DIET GUIDE FOR BEGINNERS
Water Weight Loss
One of the first changes you’ll notice is a rapid weight loss due to water weight. This happens because your body is using up its glycogen stores, which hold water.
This initial weight loss can be motivating, but remember it’s mostly water loss, not fat loss. It’s important to keep your expectations realistic and understand that fat loss will follow as you continue with the diet.
One of the first things you’ll notice is losing water weight. This happens because reducing carbs also reduces the amount of water stored in your body. You’ll feel less bloated and see changes on the scale quickly, which can be super motivating!
Entering Ketosis
By the end of the first week, your body will start producing ketone bodies as it enters a metabolic state called ketosis. This is when your body begins to burn fat for fuel instead of carbs.
You might notice bad breath, which is a sign of increased ketone levels. Testing your ketone levels can help you track your progress. There are several methods, including urine strips, blood meters, and breath analyzers.
Contrary to what some believe, you can enter ketosis within 48 hours by limiting your carb intake and depleting your glycogen stores. Keep your carb limit at 20g net carbs (Total Carbs – Fiber – Sugar Alcohols) to ensure you enter ketosis. For example, while blueberries are keto-friendly, 1 cup contains 20g of net carbs.
Energy Levels and Mental Clarity
As you transition into the second week, you may start to feel more energetic and mentally clear. This is because your body is now efficiently burning fat for energy. Many keto dieters report improved energy levels and better focus. This boost in energy can be a great motivator to continue with your keto plan. Light exercise, such as walking or yoga, can further enhance these benefits.
Changes in Appetite
You might also notice changes in your appetite. A high-fat diet can help you feel fuller for longer, reducing your overall calorie intake. This can be beneficial for weight loss goals.
Eating nutrient-dense foods and healthy fats like avocados, nuts, and seeds can keep you satisfied and prevent cravings.
On keto, you might feel more satisfied and less hungry. High-fat foods are more satiating, so it may take time to find what works best for you.
You May Have to Adjust Your Workouts
If you’re used to regular workouts, you might need to adjust them as you transition into ketosis. Your muscles are used to running on glycogen (carbs) for fuel, so take it easy at first. Once you’re fully fat-adapted, you’ll regain your strength.
Potential Side Effects
While there are many benefits of the keto diet, there can also be some side effects. Some people experience digestive issues, such as constipation or diarrhea. It’s important to eat plenty of fiber-rich, low-carb vegetables to help with this. Additionally, some may experience a temporary weight-loss plateau. Adjusting your calorie intake and activity level can help overcome this.
Common side effects include diarrhea and constipation due to reduced fiber and increased fat intake. Drink plenty of water, eat low-carb vegetables, and consider a high-quality probiotic. Be cautious with magnesium supplements and certain keto-friendly sweeteners like Maltitol. Magnesium Citrate can help with constipation, while Magnesium Bisglycinate can help with diarrhea.
You May Experience Bad Breath
Bad breath or a metallic taste in your mouth is a common side effect of ketosis. It will subside as your body adjusts. If it bothers you, try Chlorophyllin tablets.
You May Experience Trouble Sleeping
Some people notice changes in their sleep patterns as they adjust to keto. This usually improves over time. If needed, consider melatonin or CBD to help with sleep.
To help manage the side effects of starting a keto diet, such as the keto flu and digestive issues, I recommend checking out my Amazon store for a selection of recommended supplements.
You’ll find products like Dr. Berg’s Original Electrolyte Powder to replenish essential minerals, magnesium supplements to support digestive health, and other keto-friendly options to make your transition smoother. These supplements can help you stay hydrated, maintain electrolyte balance, and support overall well-being as you embark on your keto journey.
Monitoring Your Health
Keep an eye on your overall health and consult with a healthcare provider if you have any medical conditions. It’s also a good idea to check your cholesterol levels and blood pressure regularly.
If you experience any severe side effects, seek immediate medical attention. Regular check-ups can ensure that you’re on the right track and making healthy progress.
Long-Term Benefits
In the long term, a ketogenic diet can help with fat loss, improve insulin resistance, and reduce the risk of heart disease. It can also be beneficial for managing conditions like metabolic syndrome and Alzheimer’s disease. The benefits of the keto diet extend beyond weight loss, contributing to better overall health and well-being.
Final Thoughts
Starting a keto diet is a lifestyle change that can lead to many health benefits. Remember to stay hydrated, monitor your health, and enjoy the journey to better overall health. Embrace the changes and celebrate your progress, no matter how small. Your commitment to a healthier lifestyle will pay off in the long run.
Starting a ketogenic diet is exciting because you are taking control of your health and weight. Keto is not a quick-fix diet. It’s a lifestyle change. While some initial side effects may make you question if it’s worth it, I can wholeheartedly say YES, IT IS!
These symptoms show that keto is working, and they will subside. Give yourself three months of truly following a ketogenic diet before deciding if it’s right for you. You might be surprised at how incredible you feel and how sustainable this lifestyle can be.
If you’re feeling overwhelmed or struggling to get started, check out how Keto Success Coaching can help! You’ll receive expert guidance to feel confident in your keto journey and achieve lasting results. You can always message me for a private conversation here!
What to Read Next?
Check out all the posts related to the Keto diet here:
- The Ultimate Keto Diet Guide for Beginners (Free eBook): A comprehensive guide to help beginners start their keto journey with confidence.
- The Ultimate Checklist for Starting Keto Diet (Free eBook): This comprehensive checklist provides everything you need to kickstart your keto journey, from understanding macros to meal planning and grocery shopping tips.
- How to Start Keto Diet – Keto Diet Guide for Beginners: A comprehensive guide for beginners on how to start the keto diet, including tips on meal planning, grocery shopping, and managing common challenges.
- Keto Diet and Intermittent Fasting: A Complete Guide: Understand how combining keto with intermittent fasting can enhance weight loss and improve overall health, along with practical tips for implementation.
- Common Keto Diet Mistakes and How to Avoid Them: Identify common mistakes people make on the keto diet and learn how to avoid them to ensure your keto journey is successful and sustainable.
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