Practice Good Sleep Hygiene
These are a set of best practices on good sleep. This means avoiding caffeine, nicotine, and alcohol, or at least drinking alcohol before sleep.
Its not a good idea to exercise too close to bedtime. Also, make sure youve done your best to reduce unnecessary noise in your bedroom or house. Try avoiding any screens an hour before sleep and curling up with a good book.
The First Three Days: Carb Withdrawal
Some people use the analogy of food as addictionbut that may or not be your case. However, there are some common characteristics between an excessive carbohydrate diet and addictions. For example, it’s not unusual to experience cravings for carbs when you start removing them from your diet.
During the first few days, you may even experience a period of discomfort. Though the reason is unclear, there’s likely a strong psychological component. Remember that it’s quite normal to miss your favorite high-carb foods. You may even find yourself thinking about them often or wishing you were eating them.
During the first 3 days of your low-carb diet, here are a few tips to keep in mind to help you press on.
How I Survived My First Week Of Keto
How I Survived My First Week of Keto – The first few days of a diet are the most important ones. I, like many others, have a hard time staying motivated and focused on a new diet and tend not to stick to one. Here are my 5 tips on how I survived week 1 of the ketogenic diet for beginners – the longest “diet” I have ever lasted on! Love seeing the results!
As the week started to come to an end, I thought many times if I wanted to share this kind of post or not. Should my blog be only about recipes? Is this type of post a little too personal? In the end, I thought what the heck, just write that darn post. I’m sure I am not the only person who is wondering how the heck does one survive the first week of keto or any diet.
Dieting isn’t fun dieting is HARD. It’s blood, sweat, tears hard for me. I can never stick to a diet and every time I start one I always fail and end up “cheating”. Either I wasn’t enjoying the type of food on each particular diet, or the diet was boring, or I didn’t see enough progress to keep chugging along.
If you have read my blog for any amount of time, you should know I like quick meals that pack a big punch of flavor. Over an hour of prepping for the meal is a no-go with me. The longest prep snack I have made since being on keto was a mixed berry whip with approximately 15 minutes of prep time. Not too bad.
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Common Questions About The Keto Diet
Since we have been encouraged for so long to eat a low-fat diet, a common question is whether a higher fat diet like keto, paleo, or Atkins is healthy.
And the answer is- Yes! The keto diet plan can be adjusted to meet your needs and leaves plenty of room for fruits, veggies, and whole foods.
For the best results we encourage you to get enough protein and eat meats high in unsaturated fatty acids and low in sodium.
This often typically means steering clear of processed meats and packaged foods. Combine this healthy diet with regular workouts for the best results!
Another common question is how much body fat you can lose on a low carb diet like keto, and how much weight you can lose is totally personal!
How eating fewer carbs and following a keto lifestyle will impact your body depends on several things, such as how it compares to your previous diet plan, your activity levels, and if youre making the right choices when it comes to food.
If you were previously eating a low-fat diet that was high in carbohydrates, you will likely see a big difference!
Can You Combine a Keto Diet With Intermittent Fasting?
One popular combination in diet plans is keto and intermittent fasting. While it is not necessary to combine these diets, doing so may be an easy way to reach ketosis faster. Because your body can more easily switch to burn fat for fuel when fasting, intermittent fasting may help make the transition into ketosis smoother.
Who Should Avoid the Diet?
Will I Get The Keto Flu On The First Day Of Keto
You will not likely experience the keto flu on day one.
Symptoms of Keto Flu tend to appear about 2 to 7 days after restricting carbohydrates from your diet.
Severity varies, depending on the person, hydration, previous nutritional habits, and other factors.
These symptoms typically go away within a week or two after onset, however.
There are even some lucky people who never experience Keto Flu, at all!
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Which Version Of Keto Should You Follow
Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally lose the stubborn excess body weight youve been lugging around? Are you looking for better mental clarity and more energy? Or will you be using a ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or decreasing your risk of type 2 diabetes?
Customizing Your Keto Menu Calories
If youve found this meal plan but you need a higher calorie intake, here’s how to make this fit your calorie goals.
If you need extra food, all you need to do is multiple portions to match your calorie needs.
For example, if you need 1800 calories per day, youll need to increase portions by 33% or a factor of 1.33 .
Just multiply all ingredients by a factor of 1.33 and your set! If you consume a 2,000 calorie diet, then simply multiply by 1.66 .
Because some of the higher fat foods may contain a small amount of carbs, if you need to increase your fat intake, I suggest doing so by adding extra teaspoons of an unsaturated oil of your choice, or by adding any high fat sauce you’d like. Remember that oil is pure fat , but it is also a high-calorie food!
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Youll Start Losing Water Weight
Within a couple of days of starting Keto, and definitely within the first two weeks, youll start losing water weight from stored carbs! Before Keto, even though I tracked calories and watched what I ate, my weight would fluctuate 2 or 3 pounds from one day to the next purely from bloating and what I ate!
You can see in the graph my weight zigzags of ups and downs until June 16th when I started Keto! I did a fast to help jump-start Keto, and have steadily seen a decrease on the scale ever since. After the initial water weight, you will begin to continue to lose body fat since thats what your body is using as fuel!
Expected Weight Loss After 1 Week Of Keto
In the first seven days, you will likely lose around 1-5 pounds, but some people lose up to 10 lbs. Weight loss is usually the fastest in this initial fat or ketone adaptation phase, largely due to losing water. Ketogenic dieters should expect to lose more slowly after the first week on keto, but dont get discouraged if you plateau.
- What to Expect During the First Week of Keto
Some people feel great on their first week of keto, while others experience flu-like symptoms coined the keto flu. Nonetheless, lets break down how you can expect to feel each day, and well even explain keto flu more in-depth on day 2.
Day 1:You should feel fine your brain will be the busiest, trying to devise ways to eat 75% fat.
Day 2:Many people begin to experience what is nicknamed carb flu or keto flu on day 2. These flu-like symptoms are characterized by headaches, fatigue, muscle aches, brain fog, and moodiness. These side effects come from the body being deprived of carbohydrates.
Day 3: Day 3 will likely be your worst carb flu day. Remember, your body is hard at work transitioning into breaking down fats for fuel instead of carbs. Dont push yourself or exercise too hard while your body adjusts.
Days 4-7:Many people feel a little better by day 4 or 5 of keto because the body has started to transition into burning fat for fuel. Now is the time to look at the past weeks successes and failures, the best meals and worst, and get excited for the coming week.
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How To Hit Your Keto Macros
The ketogenic diet is rooted in controlling macronutrients with the goal of transitioning the body into a metabolic state called ketosis. Ketosis encourages the body to become more effective at burning fat – and potentially can promote faster weight loss.
Understanding how to hit your keto macros for ketosis takes a little bit of time and adjustment, but with practice, it gets easier!
Be aware that following a keto lifestyle requires strict adherence to macronutrients. Meaning, you have to keep track of your calories and macronutrients to ensure you are not going over your carbohydrate count, or that you are consuming too many calories from fat, potentially causing weight gain.
It is strict caloric control that supports fat loss on keto.
Additionally, if you are looking for a meal plan to control your blood sugar levels for any health or clinical concerns like diabetes, this plan may potentially benefit you due to overall decreased carbohydrate and sugar intake.
Depending on your activity level, and personal size, the number of carbohydrates and calories you need per day, vary. Know that you can start slowly transitioning your body into a full ketosis state by slowly incrementing the percentage of fat you eat in your diet. Once you find your personal macros, you can easily adjust this keto plan for yourself.
However, to make it easier for you, you can use a keto macro calculator to find your macronutrient and calorie needs:
Your First 10 Days Of Keto: What To Expect
You learned in our previous post about how a ketogenic diet causes your body to switch from glucose to ketones for fuel. Your body goes through a transition period while its making this change, so its natural to experience some shifts in the way you feel during that first week or so of your keto diet reset.
To help set some clear expectations around the transition, I outlined the general timeline for getting into ketosis and what you may experience along the way. Keep in mind, there are exceptions to this timeline, as some people reach ketosis quicker than average, while others may find the process slower than expected. While every body is different, the outline below gives you a general sense of what the experience is like to transition into ketosis.
Pro tip: If possible, I recommend starting the keto diet on a Thursday, as days 3 and 4 are usually the hardest part of the transition. With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition .
Towards the end of the first week, youre likely hitting your groove. By now, you have an understanding of what it looks and feels like to eat a diet thats 70-75% fat and very low carbohydrate, and entering your food into My Fitness Pal should be much speedier than it was in the beginning. Look at you go, keto rockstar!
Want to get started on a keto reset? Try with territory.
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Eat Fewer Processed Carbs
Instead of thinking about the total carbs youre eating, assess what those carbs provide to you. Do the majority of your carbs come from fruits, vegetables, whole grains, and legumes, all of which deliver loads of and health-supporting fiber and antioxidants? Fantastic. Or are you consuming them mostly in the form of added sugars or refined flour? Its fine to enjoy your favorite sweet treats and processed foods sometimes, but the bulk of your carbs should come from whole food sources.
The Ultimate Guide To Dirty Keto
The Ultimate Guide to Dirty Keto
Posted 2 years ago
Tony ONeill, PT, DPT, MSc, RDN
Dirty Keto can be seen as the lazy mans way of adhering to the low carb, high-fat lifestyle.
With this style of Keto, youre allowed to consume any food source as long as you keep carbohydrates under 50g a day.
In this article, well go over the basics of dirty Keto and whether or not its actually good for you.
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I Came Down With Keto Flu
The “keto flu” is a term you’ll see on keto blogs and forums. For me, it was a very real event, but not everyone will experience it.
As your body breaks through the carb cycle and enters ketosis , you may experience fatigue, mental fogginess, even irritability. My “keto flu” only lasted a day, and once I passed it, I never experienced the symptoms again. I even ate a cookie one day during the diet to celebrate my birthday. I certainly came out of ketosis when I ate that treat, but I didn’t experience any repercussions for it. .
So How Much Will You Lose On Keto
When beginning your keto journey, a week play book can keep you stay motivated, help you understand how much weight you can lose on keto, and help you stick with it.
Remember, you can expect to lose about 5 pounds in the first week on keto, 10 pounds or more after one month, and up to 25 pounds after three months so see it through as long as the side effects arent too bad. Of course, your lifestyle and genetics play a role in how you feel and your results, so your mileage may vary. Nonetheless, if you stick with it, youre likely to shed a few pesky pounds relatively quickly.
The ketogenic diet is a reliable method for losing weight as fast as two weeks, or permanently transforming your lifestyle. And if keto really doesnt work for you, theres always other options. Diets like the Noom diet consist of easy to follow food lists and are less strict in what you can-and what you cant eat.
Regardless of the route you take, congratulations on taking big steps towards a better life.
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Weeks Keto Diet Meal Plan And Menu For Beginners
While it seems like the Ketogenic or Keto diet is a modern take on a calorie restriction diet. The truth is the diet has been around in one way or another for hundreds if not thousands of years. In fact, before the harnessing of agriculture, our ancestors survived primarily on a subsistence form of life in which they hunted and forged for their food.
Because of this, their diet contained mostly protein, fat, and whatever edible vegetable matter they could gather. It was after agriculture became established and high caloric cereals like wheat became staple crops, that complex carbohydrate was added to our diet.
More recently, in the 1970s, the popular Atkins diet employed the use of a strict Keto diet in its first two weeks . In this article we take an overall look at the Keto diet, how it works, and what you should and shouldnt eat. Finally we outline a two week Keto diet meal plan and menu for beginners.
What Exactly Is Dirty Keto
Dirty Keto follows the same eating protocol and macros targets as standard Keto, where you focus on consuming 65-75% of total calories in fats, 20-35% in protein, and 5% in carbohydrates.
But the one main difference is that youre allowed to get these calories from any food source as long as you stay within the given macronutrient ratio. This means if youre craving a bunless double cheeseburger with bacon from a fast-food restaurant, its perfectly okay to eat .
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Is The Ketogenic Diet For You
This may sound like a cop out, but the best diet is the one you stick with. For Volek, whos been following an ultra-low-carb diet for two decades, it works.
If you cant stick to it, then it probably wont.
“This is the problem I have with all of these fad diets,” registered dietitian Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia, previously told Men’s Health. “A healthier type of diet is something you can do every day of your life.”
Since maintaining ketosis requires strict carb counting, this diet works best for people who are diligent. And, its probably not a good idea for athletes or avid gym-goers to do the keto diet long-term.
There is no conclusive research to support any athletic performance benefit , Harpst says. Research continues to show that training on a low carb diet impairs intensity and decreases endurance, recovery and cognitive function.
It can also impair muscle strength, she says, since carbohydrates are muscles preferred energy source during workouts, and because muscle synthesis requires both protein and carbohydrates.
Favorite Medical Resource On The Keto Diet
This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.
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