First Keto Cycle: How Long Should Your Debut Last?

The ketogenic diet is a high-fat, very low-carb diet. On a keto diet, you restrict your carb intake to under 50 grams per day, forcing your body to burn fat for energy instead of glucose, or blood sugar, in a process called ketosis. Getting into ketosis can take anywhere from two to four days, on average, but it can take longer for older adults and people with health issues that slow their metabolic rate. The keto diet is often challenging to stick to because of the extreme carb limit and the resulting cravings for carb-rich foods. Keto cycling is a variation of the standard keto diet that involves following the keto diet for most of the week and then taking a day or two off, during which you can eat carb-rich foods. While keto cycling may make the keto diet easier to stick to, there is little research on its benefits and potential risks.

What to expect in the first 10 days

The first 10 days of a keto diet can be challenging as your body transitions from using glucose to ketones for fuel. Here's what you can expect during this initial period:

Day 1

On your first day of keto, you might feel fine as you navigate the new diet. The biggest struggle will be figuring out your macro ratios and what it looks like to eat 75% fat. Keeping your protein low (around 15%) can be tricky, especially if you're used to eating lean meats. You'll need to either eat a very small amount of animal protein or pick fattier cuts.

Day 2

The second day is typically the beginning of the "carb flu." Your body is being starved of carbohydrates, and you may experience flu-like symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. Remember that this is a normal part of the process and it will soon pass.

Day 3

Day 3 is often the worst of the carb flu. Your body realizes it's not getting carbs anymore, and the transition to breaking down fats for fuel can be brutal. Be gentle with yourself during these days and minimize your activity and work if possible.

Day 4

You'll start to see some improvement today, as your body gets used to running off of fats for fuel. It's normal to still feel some fatigue, but your worst days are behind you. Use your newfound energy to meal prep for the upcoming week, as preparation will be key to your success.

Day 5

By the end of the first week, you'll be hitting your stride. You'll understand what it looks and feels like to eat a diet that's 70-75% fat and very low in carbohydrates. Entering your food into a fitness app will be much quicker now that you know which foods work for you.

Day 6

You may not have officially entered ketosis yet, but you can check your ketone levels with urine or blood tests to see if you're close. Some people can hit ketosis in their first week, but many do not. If you haven't reached it yet, don't worry; it's normal to still be transitioning.

Day 7-10

By the start of the second week, many positive changes start to happen. Most people will hit ketosis by day 10 and will likely be feeling good. Your carb flu symptoms will have dissipated, and you'll be used to eating a high-fat diet. You may notice increased energy levels, and the "2 pm slump" will be a thing of the past. You might also feel less hungry and have to remind yourself to eat. Remember to prioritize water intake as you hit ketosis to avoid dehydration.

How to prepare for the keto diet

The keto diet is a high-fat, low-carb eating plan that can be challenging to start and maintain. Here are some detailed tips on how to prepare for the keto diet:

Know the Basics

Before starting the keto diet, it's important to understand the basics. The keto diet is a very low-carbohydrate, high-fat diet that aims to put your body into a state of ketosis. Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates. To achieve ketosis, you need to severely restrict your carbohydrate intake, typically limiting it to between 20 and 50 grams per day. This means avoiding foods like bread, pasta, rice, sugar, fruits, beans, starchy vegetables, and high-carb condiments. Instead, you'll be eating mostly meat, fish, eggs, nuts, healthy oils, and low-carb vegetables.

Do Your Research

Spend some time researching the keto diet before starting. Learn about the allowed foods and those to be avoided. Familiarize yourself with food labels and check the grams of fat, carbohydrates, and fiber to determine how different foods fit into the keto diet. You can also use online keto calculators to set goals for calories, carbs, and fat intake. Additionally, follow keto-focused accounts on social media for inspiration and ideas.

Plan Your Meals

Planning your meals in advance is crucial for success on the keto diet. Find keto-approved recipes that you know you'll enjoy, and stock your kitchen with keto-friendly foods. Some essential keto staples include meat and eggs, low-carb vegetables, high-fat dairy, nuts and seeds, avocados, berries, and healthy oils like olive oil and avocado oil.

Manage Your Expectations

When starting the keto diet, it's important to manage your expectations. The transition period can be challenging, and you may experience what is commonly known as the "keto flu." This includes symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. These symptoms typically peak around days 3 and 4 and then start to subside as your body adjusts to using fat for energy.

Get Support

The keto diet can be challenging, so it's helpful to have a support system in place. Consider finding an accountability partner, such as a friend who has successfully done the keto diet or someone who is also starting. Additionally, talk to your family or loved ones about your weight loss goals and new dietary habits. This can help them understand your new routine and provide the support you need.

Be Mindful of Calories

While the main focus of the keto diet is on restricting carbohydrates, it's important to remember that calories still matter. Even in ketosis, excessive calorie intake can lead to weight gain. Use a keto calculator to determine your daily calorie needs and track your intake to ensure you're on the right path to achieving your body composition goals.

Prepare for Side Effects

The keto diet can come with some side effects, the most notable being the keto flu. To minimize these symptoms, consider starting with a regular low-carb diet for a few weeks before transitioning to full keto. Additionally, the keto diet can change your body's water and mineral balance, so staying hydrated and adding extra salt to your meals or taking mineral supplements may be beneficial.

Consult Your Doctor

Before starting the keto diet, especially if you have any health concerns or are taking medications, consult your doctor or healthcare provider. They can help you determine if the keto diet is right for you and guide you in making informed choices regarding your health and dietary needs.

Remember, the keto diet is not meant to be a long-term solution, and it may not be suitable for everyone. By following these preparation tips, you can set yourself up for success and make the transition to the keto diet smoother.

The pros and cons of keto cycling

Keto cycling is a fairly new approach to the keto diet, which involves cycling on and off the diet at various intervals. While there is no official definition, it generally means following the keto diet for five or six days and then taking a day or two off, during which you eat a higher-carb menu.

Pros of Keto Cycling

• It may be easier to stick to than the traditional keto diet, as you know you can eat carbs again in the near future.
• It is less rigid than the traditional keto diet.
• It allows you to add back nutritious carbs, such as fruit, beans, and whole grains, which can provide a range of health-protecting substances, including fibre.
• It can be much easier to stick to in the long run, and it allows for more variety in your diet.
• It may be a good option for elite athletes, as their bodies can use the extra carbohydrates as energy to power through difficult workouts and races.
• It may prevent the side effects of a full-on keto diet, such as fatigue, nausea, and diarrhoea.

Cons of Keto Cycling

• It can be difficult to get back into ketosis after taking a break.
• It can be challenging not to overindulge on the days off the diet, especially if you have a history of sugar or carb addiction.
• It can be hard to avoid a “carb hangover”, where your body feels bloated and inflamed, and you may develop headaches.
• It may not be as effective for weight loss as the traditional keto diet, as you are not burning fat during the breaks and you could be putting more weight on.
• It can be dangerous to cycle in and out of ketosis, as the body may not have time to convert fat to energy, so it may store the consumed fat, which can result in high triglycerides and cholesterol.
• It can be difficult to avoid binge behaviours and promote disordered eating.
• It can cause your weight to fluctuate, especially if you are coming out of several weeks or months of full-on carb restriction.
• It can be unhealthy to force the body in and out of an altered metabolic state.

The keto diet's health benefits and risks

The keto diet is a weight-loss plan that involves dramatically cutting down on carbohydrates and upping fat intake. The body goes through a transition period when adjusting to the keto diet, and it typically takes a few days to reach a state of ketosis. During this transition period, people may experience the "keto flu", which includes symptoms like headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

Health Benefits

The keto diet has been linked to several potential health benefits, including:

• Weight loss: The keto diet can lead to a reduction in body weight, with some people losing a significant amount of weight within a few weeks.
• Better glucose control: By reducing carbohydrate intake, the keto diet can help improve blood sugar levels and glucose control, which is especially beneficial for people with diabetes.
• Improved cholesterol: The diet may lead to an increase in "good" HDL cholesterol and a decrease in triglycerides, which can have a positive impact on heart health.
• Reduced hunger: People on the keto diet often experience reduced hunger and increased satiety, which can help with weight loss and blood sugar management.
• Improved energy levels: While there may be an initial adjustment period, many people on the keto diet report having more steady energy throughout the day, without the typical mid-afternoon energy slumps.

Health Risks

However, there are also several potential health risks and side effects associated with the keto diet:

• Kidney problems: The keto diet may overload the kidneys, which are responsible for metabolizing protein.
• Nutrient deficiencies: The diet restricts fruits, vegetables, whole grains, and other nutrient-rich foods, which may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: With a high amount of fat to metabolize, the keto diet could worsen any existing liver conditions.
• Constipation: The low intake of fibrous foods like grains and legumes on the keto diet may lead to constipation.
• Fuzzy thinking and mood swings: The brain typically functions best when using sugar from carbohydrates as its primary energy source. The low-carb nature of the keto diet may cause confusion and irritability.
• Increased risk of heart disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. Additionally, the diet may lead to excessive consumption of saturated fats, further increasing the risk of heart-related issues.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation, as well as a preoccupation with food and disordered eating patterns.

How to know if you're in ketosis

The keto diet is a challenging one, with its very high-fat content and extremely low-carb content. It can be hard to know if you're in ketosis, but there are some tell-tale signs to look out for.

Weight Loss

The most obvious sign that you're in ketosis is weight loss. You'll likely notice a rapid decline in weight in the first week or so, but this is just water weight. True fat loss may not occur for several weeks.

Bad Breath

Increased ketones in the blood can cause bad breath, or what is termed 'keto breath'. The specific ketone causing this is acetone, which exits the body in your urine and breath. Staying hydrated can help with this, as can brushing your teeth several times a day or chewing sugar-free gum.

Fatigue and Sleep Changes

You may experience short-term fatigue and changes in your sleeping patterns during the first few weeks of ketosis. This is because your body is switching from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy, so you may feel weaker or more tired than usual.

Muscle Spasms and Cramps

With less water weight and less glycogen stored in your muscles, you may experience muscle cramps and spasms while in ketosis. This can be due to dehydration and electrolyte imbalances. Electrolytes are responsible for carrying electrical signals to the cells in your body, and disrupting these signals can lead to contractions and muscle spasms.

Appetite Suppression

Being on a ketogenic diet can lead to a decreased appetite. This could be because the change in diet affects your body's hunger hormones, and you're likely eating more protein, which makes you feel fuller for longer.

Digestive Issues

Digestive issues such as constipation and diarrhoea are common side effects of the keto diet. To reduce the risk of these, drink plenty of water and other fluids, and eat non-starchy vegetables and other fibre-rich foods. Taking a probiotic supplement can also help.

Frequently asked questions