Starting Keto: How I Felt During My First Week

Starting a keto diet can be a challenging experience, with a range of side effects that are often referred to as the keto flu. These can include digestive issues, mental fogginess, decreased physical performance, and other flu-like symptoms such as nausea, fatigue, muscle aches, and irritability. The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates, which can be a shock to the system. However, these symptoms are usually temporary and typically last a few days to a few weeks. To alleviate the side effects, it is recommended to stay hydrated, replace electrolytes, get enough rest, and ensure adequate consumption of fibre and healthy fats.

You'll probably feel terrible at first

Starting a keto diet can be a challenging experience, and you may feel terrible during the initial phase. This feeling is often referred to as the "keto flu," and it happens when your body's electrolyte levels drop. The keto flu is characterised by a range of unpleasant symptoms, including brain fog, drowsiness, headaches, nausea, lethargy, muscle aches, and fatigue. These symptoms can be quite distressing and may last from a few days to several weeks.

The keto flu is a result of your body adapting to a significant reduction in carbohydrate intake. Carbohydrates are a primary source of energy for the body, and when you suddenly decrease your carb intake, your body has to switch to burning fat for energy, which can be a challenging transition. This transition period is known as ketosis, and it can take some time for your body to adjust.

During the keto flu, you may also experience digestive issues such as constipation or diarrhoea. This is because the keto diet can affect your fibre intake and cause a rapid loss of water and sodium, leading to dehydration. Additionally, the high-fat content of the keto diet may leave you with a constant feeling of fat in your mouth, which some people may find unpleasant.

To alleviate the symptoms of the keto flu, it is important to stay hydrated and ensure adequate electrolyte intake. Drinking plenty of water and consuming foods high in magnesium and potassium, such as leafy greens, avocados, and salmon, can help reduce the severity of symptoms. It is also important to get enough rest and avoid strenuous activity during this adjustment period.

While the keto flu can be unpleasant, it is important to remember that it is a normal part of the transition to a keto diet. The symptoms will eventually subside as your body adjusts to burning fat for fuel. However, if you are concerned or if your symptoms persist or become severe, it is always best to consult with a healthcare professional.

Your cravings will be intense

When starting the keto diet, it is normal to experience intense cravings for carb-rich foods. This is likely due to quitting carbs and sugar cold turkey, and it can be intensified by the fact that restricting foods often makes us crave them more.

During my short stint on the keto diet, I craved carb-rich foods I usually enjoy, like french fries, fruit, and warm bread. I also craved things that I don't usually eat or particularly like, such as old-fashioned cake donuts and Sour Patch Kids.

To help manage cravings, it is important to ensure you are getting enough fat, the primary fuel source on the keto diet. Research shows that low-carb diets help reduce cravings for sweets and high-carb foods.

If you are finding it difficult to adapt to the keto diet, you may need to eliminate carbohydrates gradually, rather than all at once. Slowly cutting back on carbs while increasing fat and protein in your diet may help make the transition smoother and decrease keto-flu symptoms.

It is also important to be prepared for cravings by having keto-friendly foods on hand that you enjoy. Find four to five keto-approved recipes that you know you will like, so you are not tempted to turn to carbs.

You might have some weird side effects

Starting a keto diet can lead to some unusual side effects, often referred to as the "keto flu". This is a collection of symptoms that occur when your body is adjusting to burning fat for energy instead of carbohydrates. While some people may not experience any side effects, for others, this transition period can be quite difficult. Here are some of the weird side effects you might encounter:

Keto Breath

A temporary condition where your breath may smell like acetone, one of the ketones produced when your body burns fat. This is actually a sign that you're in ketosis, but it can be off-putting to those around you.

Metallic Taste in the Mouth

Another indication that you're in ketosis is a metallic taste in your mouth, which is also caused by the presence of ketones.

Digestive Issues

Dramatically reducing your carbohydrate intake and increasing your fat consumption can result in tummy troubles, such as constipation, bloating, and diarrhea. This is often due to a change in fiber intake and lower insulin levels.

Cravings

You may experience intense cravings for carbohydrate-rich foods like french fries, bread, and fruit. This is likely due to quitting carbs and sugar cold turkey, and restricting foods can make you crave them more.

Fat Adaptation

Some people may struggle with the idea of consuming a lot of fatty foods, as it can feel "unnatural" or unhealthy. It can be a challenge to include more fat in your diet, especially if you're used to following diets that promote lean meats and whole grains.

Fatigue and Weakness

In the initial stages of a keto diet, you may feel more tired and weak. This is because your body is switching from burning carbohydrates to burning fat for energy, and carbohydrates provide a quicker burst of energy.

To manage these side effects, it's important to drink plenty of water, consume enough electrolytes, and make sure you're getting adequate sleep. Additionally, including more high-fiber, low-carb vegetables in your diet can help with digestive issues. Remember that these side effects are usually temporary, and your body will adjust to the new way of eating over time.

You could gain the weight back

It is possible to gain weight back after stopping the keto diet. Here are some reasons why:

Water Weight: One reason people on a keto diet lose weight quickly is because they shed a lot of water weight. Our bodies store every gram of carbohydrate with about four grams of water. So, when you start eating carbs again, those water-weight pounds can quickly creep back up.

Reintroduction of Carbs: When you stop the keto diet and start eating carbs again, you need to be mindful of the type and amount of carbohydrates you consume. It is recommended to slowly reintroduce carbs and stick to unprocessed, whole foods. Vegetables, fruits, whole grains, legumes, and starchy vegetables are good sources of carbohydrates. However, if you go back to eating a standard American diet that is high in carbohydrates and low in nutrients, you may regain the weight quickly.

Calorie Intake: The keto diet does not require calorie counting, but when you transition off the keto diet, it is important to be mindful of your calorie intake. It is easy to consume too many calories, especially when eating high-fat foods. Tracking your food intake can help you stay within a healthy calorie range and prevent weight gain.

Cheat Days: The keto diet is strict, and even one day of eating too many carbohydrates can take your body out of ketosis. This can threaten any weight loss progress you have made. If you have frequent cheat days or meals, you may find it challenging to maintain weight loss and may gain weight.

Genetics and Lifestyle: The keto diet may not be suitable for everyone due to genetics and lifestyle factors. Your genetics can affect how your body metabolizes fat, and other lifestyle habits such as exercise, sleep, and stress can also impact your weight. Consult a dietitian or nutritionist to determine if the keto diet is right for your body and how to make a healthy transition off the keto diet.

It's different for everyone

The keto diet is not a one-size-fits-all approach, and people's experiences on it vary. For instance, a woman who tried the keto diet with her partner shared how they had two completely different experiences. She felt bloated and unwell, while her partner, who has Type 1 diabetes, experienced improved blood sugar levels and felt more energised.

The keto diet can be especially challenging for those who are afraid of consuming fatty foods or are not prepared to drastically cut down on their carb intake. It can be a radical shift from the standard American diet, which is typically high in carbs and processed foods.

Some people may also find it difficult to adjust to a high-fat diet, especially if they have been led to believe that fat is unhealthy. This confusion is understandable, given the mixed findings in research. While some studies suggest that replacing saturated fats with polyunsaturated fats is important for reducing the risk of heart disease, others indicate that total fat and types of fat are not linked to cardiovascular problems.

Additionally, the keto diet may not be suitable for everyone. For example, it is not recommended for pregnant or breastfeeding individuals, children, or teens unless under medical supervision. People with certain health conditions, such as kidney disease, liver disease, or pancreatic conditions, should also avoid this diet. If you are considering the keto diet, it is essential to consult with a healthcare professional first to ensure it is safe and suitable for your specific needs.

It is worth noting that the keto diet is not intended to be a long-term solution and is typically followed for a short period, such as three to six months. Experts advise that the ultimate goal should be to transition to a healthier diet that includes fewer processed foods and more whole foods, such as non-starchy vegetables.

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