Keto Diet: Feeling Better, Faster, And Healthier

The ketogenic diet is a popular, effective way to lose weight and improve health. It involves eating a low-carb, high-fat diet that raises your blood levels of ketones, which are chemical byproducts that provide a new fuel source for your body's cells. While the keto diet can be an appealing option for those looking to lose weight and improve their health, it's important to be aware of the potential challenges and side effects. One of the biggest challenges for new dieters is the initial switch to a keto diet, which can cause side effects such as weakness, fatigue, and a decrease in performance. This is often referred to as the keto flu and can last for a few days to a week or longer. However, after the initial transition period, many people report increased energy and focus, and a reduction in hunger. So, how long after starting keto will you feel better? It depends on various factors, but generally, it can take anywhere from a few days to a couple of weeks to start feeling the positive effects of the keto diet.

The transition period can last a week or more

The transition period to keto, also known as the "keto flu", can last a week or more. During this time, your body is making the change from glucose to ketones for fuel. You may experience shifts in how you feel, such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. It's important to be gentle with yourself during this time and to minimize activity.

The length of the transition period can vary depending on your body's ability to deplete its glycogen stores and switch to using ketones as fuel. This can be influenced by factors such as your age, metabolism, physical activity level, and the composition of your diet. For example, people who typically consume a high-carb diet may take longer to enter ketosis than those who generally eat low to moderate amounts of carbs.

To help ease the transition, it is recommended to start the keto diet on a Thursday, as days 3 and 4 are usually the most challenging. By starting on a Thursday, the toughest days will fall on the weekend, giving your body and mind extra time to adjust. It is also important to plan your meals ahead of time, as this can make it easier to stick to the diet and manage cravings.

During the transition period, it is normal to experience some weight loss, which is often due to the loss of water weight. You may also notice an increase in your energy levels and a reduction in the "2pm slump". However, you may also experience a decrease in your exercise performance as your body adjusts to using fat as its primary fuel source.

Overall, the transition period to keto can last a week or more, and it is important to be patient and gentle with yourself during this time.

Keto flu symptoms include headaches, fatigue, and nausea

Starting a keto diet can lead to a range of flu-like symptoms, known as the "keto flu". This typically occurs within the first few days of starting the diet, and can last for a few days to several weeks. The symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates.

The keto flu is not a recognized medical condition, and its causes are not well understood. However, it is believed to be the result of a combination of factors, including a detox factor, carb withdrawal, immunologic reaction, and changes in the gut microbiome.

To alleviate the symptoms of keto flu, it is recommended to stay hydrated, replace lost electrolytes, get enough rest, and ensure you are consuming adequate amounts of fat and carbohydrates. It is also suggested to avoid strenuous activities during this adjustment period.

It can be challenging to eat out at restaurants

It can take anywhere from a few days to a few weeks to start feeling the benefits of the keto diet. While some people may feel the effects within the first week, it can take others up to 10 days to two weeks to start feeling better. During the first few days, it is common to experience the "keto flu", which includes symptoms such as fatigue, mental fogginess, irritability, and nausea. This usually passes within a few days, and after this, people often report having more energy and focus, and feeling better overall.

• Plan ahead: If possible, take a look at the menu beforehand and plan what you're going to order. That way, you can make sure there are keto-friendly options that fit within your macros.
• Ask for modifications: Don't be afraid to ask the server to modify your dish. For example, you could ask for your dish to be cooked in oil or butter instead of being cooked in a sauce, or to substitute vegetables for starchy sides like potatoes or rice.
• Be mindful of hidden carbs: Many sauces, dressings, and condiments are high in carbs and added sugars. Ask for these on the side, so you can control the amount that goes on your food.
• Stick to simple dishes: Opt for simpler dishes that are easier to modify, such as a grilled protein with a side salad or steamed vegetables. Complex dishes with multiple ingredients may be harder to modify and may contain hidden carbs.
• Watch your portions: Portion sizes at restaurants are often larger than what you would eat at home. Be mindful of your portions and don't be afraid to ask for a to-go box to save some for later.
• Choose keto-friendly restaurants: Some restaurants may be more keto-friendly than others. Opt for restaurants that offer plenty of low-carb options, such as steak or seafood restaurants, salad bars, or barbecue joints.

Remember, the key to success on the keto diet is planning and preparation. It may take some extra effort to navigate restaurant meals, but it is possible to stick to your keto diet while still enjoying dining out.

Increased ketones in the blood

The most reliable and accurate method of measuring ketosis is to use a blood ketone meter. These devices work similarly to blood sugar meters, requiring a small blood sample from your fingertip. The meter measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood, one of the primary ketones present in the bloodstream. Nutritional ketosis is typically defined as blood ketone levels of 0.5–3.0 millimoles per liter (mmol/L).

It is important to note that ketosis can be dangerous for people with certain medical conditions, such as Type 1 diabetes, liver failure, or fat metabolism disorders. For people with diabetes, high levels of ketones can lead to a life-threatening complication called diabetes-related ketoacidosis (DKA). Therefore, it is crucial to speak with a healthcare provider before starting the keto diet.

The transition into ketosis can take some time, and the first few days or weeks on the keto diet may be challenging. This period is often referred to as the "carb flu" or "keto flu," characterised by symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. However, once your body adjusts to using ketones as its primary fuel source, you may experience increased energy levels and improved focus.

It can be difficult to hit the fat intake target

The keto diet is a high-fat, low-carbohydrate diet. It is designed to put the body in a state called ketosis, where the body uses ketones, or compounds made by breaking down fat, as its main source of energy instead of glucose.

There are a few ways to increase your fat intake. Firstly, you can use an online keto calculator to set a goal for your calorie, carb, and fat intake. Secondly, you can plan your meals, condiments, and snacks in advance. This makes it easier to manage cravings and hunger pangs and helps you stick to the keto diet. Thirdly, you can focus on eating foods with high-fat content, such as bacon, cheese, eggs, meat, steak, chicken, nuts, nut butter, extra virgin olive oil, avocado oil, avocados, and fatty fish like salmon.

It is important to note that the keto diet can be problematic if followed for a long time. The high-fat content can lead to health issues such as high blood pressure, high cholesterol, heart disease, and stroke. It is also not recommended for people with liver problems, as the liver plays an important role in converting fats to energy.

Frequently asked questions