First Days On Keto: What To Expect

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. In the first few days of starting this diet, the body goes through a transition period, and you may experience some shifts in how you feel. This period is known as the keto flu or carb flu, and it can cause flu-like symptoms such as fatigue, muscle aches, nausea, brain fog, irritability, and mild digestive issues. Many people also experience a loss of water weight during this time. The keto flu is typically at its worst on days 3 and 4, but it usually passes within a couple of days as your body adjusts to using fat as its primary fuel source.

Flu-like symptoms, including headaches, fatigue, nausea, and brain fog

The keto flu usually starts within the first few days of cutting back on carbs, and the symptoms can range from mild to severe. The most common symptoms include headaches, fatigue, muscle aches, nausea, brain fog, and irritability. These symptoms are temporary and typically last a few days to several weeks.

During the keto flu, it is important to stay hydrated, replace lost electrolytes, get enough rest, and ensure you are consuming enough fat and carbohydrates. Drinking enough water and taking electrolytes can help with dehydration and fatigue. Avoiding strenuous activities and giving your body rest is also recommended during this transition period.

Additionally, it is important to note that the transition to a keto diet may be smoother if you start on a Thursday, as days 3 and 4 are usually the hardest. This way, the toughest days fall on the weekend, giving your body and mind more time to adjust.

Increased water loss and dehydration

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. When you start the keto diet, you will experience increased water loss, which can lead to dehydration. This is because the body burns through the glycogen (stored form of carbohydrates) in your muscles and liver, which is bound to water. As a result, when you restrict carbohydrates, your body rapidly burns through glycogen, and this water is excreted in your urine or sweat. This can lead to dehydration, and you may need to increase your water intake to stay hydrated.

The keto diet can cause a rapid shedding of water stores, and this increased water loss can lead to dehydration. It is important to drink enough water to stay hydrated and prevent symptoms such as fatigue and muscle cramping. In addition to water, you can also consume electrolytes to help with dehydration.

The keto diet's drastic reduction in carbohydrates can be a shock to the body, and the transition period can be challenging. This period is often referred to as the "keto flu" or "carb flu," and it can include symptoms such as fatigue, muscle soreness, and stomach discomfort. These symptoms typically last a few days or up to several weeks.

The keto diet's restriction of many foods that are high in potassium, such as fruits, beans, and starchy vegetables, can also contribute to dehydration. It is important to ensure you are getting enough of these important nutrients, either through dietary sources or supplements.

The combination of carb restriction and ketosis is what makes the keto diet so effective for weight loss. The decreased hunger and increased energy levels that most keto dieters experience make it easier to eat fewer calories and lose weight naturally. However, the increased water loss and potential dehydration are important considerations during the first days on the keto diet.

Digestive issues, such as constipation and diarrhoea

If your stools remain loose after you are in ketosis, you may not be consuming enough fibre to bulk up your bowel movements. Fibre is important as it helps to prevent both constipation and diarrhoea.

• Eat more low-carb, high-fibre vegetables. The minerals and soluble fibre in these vegetables will bulk up your stool and simultaneously remineralise your body. Good options include avocado, cauliflower, broccoli, and asparagus.
• Stay hydrated. Drink plenty of water and consume minerals to restore balance to your digestive tract.
• Practise stress-relieving methods. Stress can cause both diarrhoea and constipation. Keto dieting will increase your stress levels initially, so be sure to get enough sleep and practise stress-relieving activities like meditation, yoga, and outdoor walks.

Cravings for restricted foods like cookies and bread

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It is a drastic change from the typical Western diet, and as such, it is normal to experience some side effects during the first week or so.

One of the most common side effects is an increase in cravings, especially for restricted foods like cookies and bread. This is because your body is used to running on carbohydrates, and when you take that fuel source away, it can lead to strong cravings for those foods. It is important to remember that this is a normal part of the transition process, and there are some things you can do to help manage these cravings.

Firstly, make sure you are eating enough fat, as this is the primary fuel source on the keto diet. Research shows that low-carb diets help reduce cravings for sweets and high-carb foods. You can also try to find keto-friendly alternatives to satisfy your cravings without derailing your diet. For example, if you are craving something sweet, you could try a keto-friendly dessert option.

If you are having a particularly difficult time with cravings, you may need to eliminate carbohydrates gradually rather than all at once. Slowly cutting back on carbs while increasing your fat and protein intake may help make the transition smoother and decrease keto-flu symptoms.

Remember, the cravings for restricted foods are a normal part of the keto diet, and they will likely decrease as your body adjusts to its new fuel source. It is important to be patient and gentle with yourself during this transition period.

A decrease in physical performance and endurance

The first few days of the keto diet can be challenging, especially when it comes to physical performance and endurance. Here's what you need to expect and some strategies to help you push through:

Understanding the Cause

The keto diet involves a significant reduction in carbohydrate intake, with most people limiting their daily carb intake to 20-50 grams. This drastic change can be a shock to the body, as carbohydrates are typically the body's primary source of energy. When you suddenly restrict carbs, your body has to switch from burning glucose to burning fat for fuel. This transition period can result in a decrease in physical performance and endurance.

Symptoms and Timeline

During the first few days of the keto diet, you may experience what is commonly known as the "keto flu." This period is characterized by flu-like symptoms, including fatigue, muscle aches, and brain fog. The second day of the diet is often when these symptoms start to manifest, and they can last for a few days or even a couple of weeks.

Additionally, you may notice a loss of strength and endurance. Activities that were once manageable may now feel draining, and you might not be able to follow your usual workout routine. This is because your muscles are still adapting to using fat and ketones as fuel instead of carbohydrates.

Strategies for Improvement

• Change your training regime temporarily: Focus on low- to moderate-intensity exercises or high-intensity activities that last for around 15 seconds per effort. You can gradually increase the intensity and duration as your body adapts.
• Implement a targeted ketogenic diet: Consume a small amount of easily absorbable carbohydrates before your workouts. This can provide your body with the fuel it needs for high-intensity activities.
• Try a cyclical ketogenic diet: This approach involves increasing your carb intake to improve performance while still reaping the benefits of ketosis.
• Ensure adequate macronutrient intake: Make sure you are consuming enough protein and fat. Meeting your macronutrient needs is crucial for optimizing your workouts and maintaining energy levels.
• Consume plenty of low-carb vegetables: Green vegetables are rich in iron, manganese, and potassium, which are essential for keeping your energy levels consistent.
• Use MCTs for an energy boost: Medium-chain triglycerides (MCTs) are fatty acids that can provide your brain with an extra boost of fuel when you start to feel fatigued.
• Give yourself time to adapt: Remember that the decrease in physical performance and endurance is usually temporary. In most cases, your body will adapt to burning ketones and fat instead of carbohydrates within a few weeks to a month.

It is important to listen to your body and make adjustments as needed. The keto diet is a significant change, and it may take some time for your body to adjust. By following these strategies and giving yourself time to adapt, you can successfully navigate the initial decrease in physical performance and endurance during the first days of keto.

Frequently asked questions