First Month Of Keto: What To Expect

The first 28 days of keto can be challenging, but they can also be a positive and rewarding experience. The keto diet is a significant shift from the standard diet, with 70-80% of calories coming from fat, 5% from carbohydrates, and the rest from protein. This shift can lead to what is known as the keto flu or carb flu, with symptoms like headaches, fatigue, muscle aches, and irritability. However, after the initial transition period, many people report increased energy levels, improved skin, better sleep, and sharper mental focus. The keto diet is also known for its weight loss benefits, with many people experiencing rapid weight loss in the first few weeks, mainly due to water weight loss. To succeed on the keto diet, planning is essential, especially during the critical first month, as it can be easy to fall back on old habits or give in to peer pressure. Overall, the first 28 days of keto can be a challenging but rewarding experience, and with dedication and planning, it can lead to significant health and weight loss benefits.

What to eat and what not to eat

The keto diet is a high-fat, low-carb diet that can be challenging to adjust to, but with planning, is possible to stick to.

What to Eat

• Meat: beef, pork, lamb, and game
• Poultry: chicken and turkey
• Seafood: fish and shellfish
• Soy: tofu and tempeh
• Non-starchy vegetables: spinach, asparagus, cucumbers, and broccoli
• Fats: butter, olive oil, and coconut oil
• Eggs
• Cheese
• Avocados
• Bacon

What Not to Eat

• Sugary foods: cakes, cookies, ice cream, doughnuts, etc.
• Starchy foods: bread, pasta, rice, potatoes, corn, and beans
• Sugar-sweetened beverages: soda, sweet tea, punch, and sports drinks
• Fruit juice
• High-carb substitutes

Tips for Sticking to the Diet

• Plan your meals in advance
• Batch cook
• Keep quick low-carb, high-fat foods in the house for breakfast, lunch, or snacks, e.g. bacon, eggs, avocados
• Try no-cook meals, e.g. sliced deli meats, cheese, and veggies
• Cook double portions and refrigerate or freeze for another day

How to calculate your macronutrients

The keto diet is a high-fat, low-carb diet. When starting keto, it can be challenging to figure out your macro ratios and what it looks like to eat 75% fat. It is also tricky to keep protein low (around 15%) if you are used to eating lean meats.

To calculate your macronutrients, you can use an online keto calculator to set a goal for calories, carbs, and fat. You can mostly follow the suggestions, but you can adjust the fat content if it is challenging to hit the target. For example, if the calculator suggests over 200 grams of fat each day, you can reduce this slightly and focus on reducing carbs instead.

It is important to plan your meals in advance when following the keto diet. This will help you stay on track and ensure you are hitting your macronutrient targets. You can use a meal-tracking app like MyFitnessPal to record your food intake and determine if you are meeting your macro goals.

When calculating your macronutrients, it is essential to consider your specific goals and dietary needs. For example, if you are trying to lose weight, you may want to aim for a calorie deficit while still ensuring you are getting enough healthy fats and proteins.

Additionally, it is worth noting that the keto diet is not suitable for everyone. It is always recommended to consult with a healthcare professional or a dietitian before starting any new diet, especially one as restrictive as keto. They can help you determine if keto is right for you and provide guidance on calculating and meeting your macronutrient goals.

How to get into ketosis

The keto diet is a low-carb, high-fat diet that was originally designed to treat epilepsy. However, it has gained popularity as a weight-loss method. To get into ketosis, you must restrict your carbohydrate intake, which will cause your body to switch from using glucose to ketones for fuel. This transition period can be challenging, and it is important to have a plan in place to stay on track. Here is a detailed guide on how to get into ketosis:

Understanding Ketosis

Before starting the keto diet, it is important to understand the state of ketosis. Ketosis is a metabolic state where your body uses ketones, which are broken down from dietary or stored body fat, as its primary source of fuel. This shift from burning carbohydrates to burning fat usually takes less than a week but can take longer for some people.

Planning Your Meals

Planning your meals is crucial when starting the keto diet. You should aim for meals that are high in fat (around 70-75%) and very low in carbohydrates (less than 20 grams of net carbs per day). You can find keto-friendly recipes online or create your own by including generous portions of protein, such as meat, fish, eggs, or tofu; keto vegetables like leafy greens, cauliflower, and green beans; and healthy fats like olive oil or butter.

Managing the Transition

The first few days of the keto diet can be the most challenging, as your body adjusts to the lack of carbohydrates. This period is often referred to as the "keto flu" or "carb flu" and can include symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. It is important to be gentle with yourself during this time, and there is no need to exercise if you are feeling unwell. Make sure to stay hydrated, as the high amount of ketones in your body can lead to dehydration.

Tracking Your Progress

While you may not reach ketosis within the first week, you can track your progress by testing your ketone levels using urine or blood tests. Some people may take longer to enter ketosis, so don't be discouraged if it takes a little more time.

Staying Motivated

Sticking to the keto diet can be challenging, especially during the first month. It is helpful to have a support system or an accountability partner who can guide you and keep you motivated. Joining online communities or Facebook groups can also provide support and additional resources for staying on track.

Potential Benefits

The keto diet has been associated with several potential benefits, including weight loss, improved metabolic health, appetite suppression, and better blood sugar control. Many people report increased energy levels and a reduction in mid-afternoon energy slumps. Additionally, the keto diet may lead to improvements in skin and hair health, mental clarity, and overall well-being.

Remember to always consult with your healthcare provider before starting any new diet, especially if you have a medical condition or are taking medication.

What is the keto flu

The "keto flu" is a term used to describe a set of symptoms that are commonly experienced by people starting a keto diet. It is called the "keto flu" because these symptoms are similar to those of the influenza (flu) virus, such as fatigue, headaches, muscle aches, nausea, brain fog, and irritability.

The keto flu typically starts on the second day of the keto diet, with the third and fourth days being the worst for most people. During this time, it is important to be gentle with yourself and listen to your body. There is no need to exercise, and it is recommended to keep activity to a minimum.

The keto flu is a result of your body transitioning from using glucose (from carbohydrates) to ketones (from fat) as its primary source of fuel. This transition period can be challenging as your body adjusts to burning fat for energy instead of carbohydrates.

The good news is that the keto flu is usually short-lived and typically lasts only a few days. By the end of the first week, most people start to feel better and notice increased energy levels, with the "2pm slump" becoming a thing of the past.

To help alleviate the symptoms of the keto flu, it is recommended to stay well-hydrated and ensure adequate salt intake, especially during the first week. Drinking a cup of bouillon daily and salting your food to taste can be helpful.

While the keto flu can be an uncomfortable experience, it is a normal part of the transition process when starting a keto diet, and it will soon pass.

How to deal with social pressures

Sticking to a keto diet can be challenging, especially when you're eating out or drinking alcohol. Here are some tips to help you deal with social pressures and stay on track:

• Plan ahead: If you know you're going to be eating out, research the restaurant's menu in advance and choose keto-friendly options. That way, you won't be tempted to make impulsive decisions that might derail your progress.
• Be mindful of your drink choices: Alcoholic beverages are often loaded with sugar and carbs. Opt for low-carb drinks such as dry wine, sugar-free cocktails, or spirits with sugar-free mixers. Remember that alcohol can also lower your inhibitions, making it harder to stick to your diet.
• Bring your own food: If you're attending a social gathering, consider bringing a keto-friendly dish to share. That way, you know there will be something you can eat and you won't feel left out.
• Stay accountable: Share your keto journey with friends and family. They can provide support and help keep you accountable. You can also join keto communities online or in-person for additional support and guidance.
• Focus on the benefits: Remind yourself of the reasons why you started the keto diet. Whether it's for weight loss, improved health, or better energy levels, keep your goals in mind to stay motivated and resist social pressures.
• Offer to be the designated driver: If you're going out with friends, volunteer to be the designated driver. This way, you can avoid the pressure of drinking and enjoy a fun night out without compromising your diet.
• Be selective: Choose your indulgences wisely. If you know there's a special occasion coming up where you want to treat yourself, plan for it. That way, you can enjoy yourself without feeling guilty and get back on track the next day.
• Practice saying no: It's okay to say no to food or drinks that don't align with your keto diet. You don't have to give in to peer pressure. Be firm but polite, and suggest alternative activities that don't revolve around food or drinking.
• Prepare keto-friendly snacks: Always have keto-approved snacks on hand when you're on the go. That way, you're less likely to be tempted by unhealthy options when hunger strikes.
• Stay hydrated: Drinking plenty of water can help curb cravings and keep you feeling full. It's also important to stay hydrated when drinking alcohol to minimize the impact on your body.

Remember, the key to dealing with social pressures is to be prepared, stay focused on your goals, and make conscious choices. By following these tips, you can successfully navigate social situations while sticking to your keto diet.

Frequently asked questions