Keto Diet: Effective Results In Just 3 Days?

The keto diet is a metabolic state of ketosis that supports health and weight loss. It involves eating a diet that is high in fat, with moderate protein and very few carbs. The body is starved of carbohydrates, which would otherwise be converted into glucose in the liver. With no glucose available, the body burns ketones as its primary energy source, transitioning the body into a fat-burning state.

The first day on keto, you'll probably feel fine. The second day is the beginning of the keto flu, which is the experience of flu-like symptoms that come from your body being starved of carbohydrates. By the third day, your body is getting used to running off fats for fuel, and the worst of the transition process is behind you. By the tenth day, most people have hit ketosis and are feeling pretty good.

What to eat on keto

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day, with some people counting net carbs (total carbs minus fibre). This diet is challenging, but it allows people to eat many nutritious foods. Here's a guide to foods you can eat on the ketogenic diet:

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Most crabs and shrimp contain no carbs, but oysters and octopus do, so these should be consumed in moderation. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it is very low in carbs and high in fat. Just 1 ounce of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Other keto-friendly dairy and dairy alternatives include plain Greek yoghurt and cottage cheese, cream and half-and-half, and unsweetened plant-based milk (soy, almond, and coconut).

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants, making them excellent for keto. Examples include spinach, kale, lettuce, and broccoli. Other keto-friendly vegetables include cauliflower, zucchini, onions, bell peppers, cucumbers, and avocados.

Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fibre, which can help you feel full and naturally lower your calorie intake. Berries are also a good choice as they are low in carbs and high in fibre. Other plant-based foods that can be included in the keto diet are shirataki noodles, dark chocolate and cocoa powder, and olive oil.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks that can be consumed on the keto diet. These drinks contain caffeine, which can increase metabolism and improve physical performance, alertness, and mood. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

How to get into ketosis quickly

Before we get into how to get into ketosis, let's first understand what it is. Ketosis is a natural metabolic state in which the body burns stored fat instead of glucose for fuel. This happens when there is a lack of glucose, which is typically the body's main source of energy. In this state, the body breaks down fat stores and uses ketones as its main source of energy.

Now that we know what ketosis is, here are some tips to get into this state quickly:

• Reduce Carbohydrate Intake: Significantly reducing your carb intake is crucial to reaching ketosis. Limit your net carb intake to 20-50 grams per day, or less than 10% of your total daily calories. Some people may need to go as low as 5%.
• Increase Physical Activity: Exercise helps deplete the body's glycogen stores. When you exercise, your body uses up its glycogen stores for energy and, if you're on a low-carb diet, it turns to fat as a source of fuel instead. Working out in a fasted state can also help increase ketone levels.
• Intermittent Fasting: Short periods of intermittent fasting can help you reach ketosis faster. This approach involves regular short-term fasts, such as not eating anything after 6 pm and until the next morning.
• Increase Healthy Fat Intake: Consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis. Aim for about 55-60% of your calories from healthy fats like nuts, nut butter, extra virgin olive oil, avocado oil, avocados, fatty fish like salmon, meats, eggs, and full-fat dairy.
• Consume More MCT Oil: Medium-chain triglycerides (MCTs) can help you reach ketosis, even when eating less fat and more protein and carbs. You can purchase MCTs as oil or find them in foods like coconut oil.
• Test Ketone Levels: Use ketone test strips to measure the presence of ketones in your urine, breath, or blood. This will help you track your progress and make any necessary adjustments to your diet.

Remember, the time it takes to reach ketosis varies from person to person and can depend on factors like age, metabolism, exercise level, and dietary intake. Always consult with a healthcare professional before starting any new diet, especially if you have underlying health conditions, are pregnant, or are breastfeeding.

Keto flu symptoms

The keto flu is a group of symptoms reported by people starting a ketogenic diet, also known as the keto diet. The keto diet is very low in carbs but high in fat and protein. The intention is to put your body in a state of ketosis, where your body burns stored fat instead of glucose.

The keto flu is essentially your body's response to withdrawal from carbs. It can happen if you drastically and suddenly remove carbs from your diet. The keto flu can cause flu-like symptoms, including:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness and aches
• Irritability
• Diarrhea or constipation
• Trouble falling or staying asleep
• Poor focus and concentration
• Fatigue
• Mental fogginess
• Headaches
• Poor exercise performance

The symptoms of keto flu usually appear within the first two days of starting the diet and can last from a few days to several weeks, or even a month in extreme cases. However, depending on your genetics, you may never experience the keto flu.

• Transition gradually: Slowly cut back on carbs while increasing fat and protein intake.
• Stay hydrated: Drink plenty of water to replace lost fluids and minimize symptoms like fatigue.
• Get electrolytes: Add more salt to your food or drink sports drinks to replace lost electrolytes.
• Get enough calories: Ensure you're eating enough calories, especially from healthy fats, to reduce nausea and increase energy levels.
• Adjust your workout routine: Avoid strenuous exercise and focus on lighter activities such as walking or yoga.
• Get plenty of rest: Allow your body to rest and adjust to the new diet.

How to alleviate keto flu symptoms

The keto flu is a group of symptoms reported by people starting a ketogenic diet, which is very low in carbs but high in fat and protein. Symptoms include achiness, headaches, nausea, and constipation, and they can begin within the first day or two of removing carbs from your diet. The good news is that there are several ways to alleviate these symptoms.

Firstly, it is important to stay hydrated by drinking lots of water. This will help with headaches and boost your energy levels. It is also important to get enough electrolytes, as your body may dump water and electrolytes when you start the keto diet. You can add more salt to your food or drink sports drinks that are high in electrolytes.

Secondly, make sure you are getting enough calories and healthy fats in your diet. This may help increase your energy levels and reduce nausea.

Thirdly, rest is important while your body adjusts to the new diet. Avoid heavy exercise for the first week and instead focus on lighter forms of exercise such as yoga or stretching.

Finally, consider easing into the keto diet gradually rather than removing carbs suddenly. You can do this by starting with a typical low-carb diet and giving your body time to adjust before going into full ketosis.

Remember, keto flu symptoms should be temporary and generally go away within a week or two. If your symptoms last longer than ten days or are particularly painful or debilitating, consider reaching out to your doctor.

How to maintain ketosis

Ketosis is a metabolic state in which your body burns fat instead of carbohydrates for energy. To maintain ketosis, you need to follow a strict low-carb, high-fat, and moderate-protein diet. Here are some detailed tips to help you stay in ketosis:

Calculate Your Macros

The exact ratio of carbs, proteins, and fats can vary depending on the individual. Generally, a standard ketogenic diet consists of around 70% fat, 25% protein, and 5% carbs. However, you may need to experiment to find the ratio that works best for you. Use a keto macro calculator to determine your personalised macros based on your body weight, BMI, and physical activity level.

Limit Your Carb Intake

To stay in ketosis, it is crucial to keep your carbohydrate intake very low. Aim for 20 to 50 grams of total carbohydrates per day. Avoid high-carb vegetables like peas and squash, starchy foods like potatoes and corn, and grains such as wheat, rice, and oats.

Increase Healthy Fats

Healthy fats are essential to maintaining ketosis. Focus on consuming meat, such as beef, chicken, seafood, and bacon; high-fat vegetables like avocados; full-fat dairy products; and foods containing coconut oil. Make sure that 70% to 80% of your calories come from healthy fat sources.

Exercise Regularly

Exercise is an important component of maintaining ketosis. Aim to exercise at least three times a week for 30 minutes or more. If you consume extra carbs on a given day, increase your physical activity to burn them off. Consider exercising before consuming carb-heavy meals.

Try Intermittent Fasting

Incorporating intermittent fasting into your routine can help maintain ketosis. Try skipping a meal or extending the time between meals. For example, you can skip breakfast or aim to fit all your eating within an eight-hour window during the day.

Test Your Ketone Levels

You can use ketone test strips (urine testing), a blood meter (blood testing), or a breath meter (breath testing) to measure your ketone levels and determine if you are in ketosis. Urine testing is the most convenient and affordable method, while blood testing is the most accurate but also the most expensive.

Frequently asked questions