Keto Diet: Day 3 Expectations And Experiences

Day 3 of the keto diet is when things start to get tough. By now, you've likely burned through your glycogen stores and your body will start to transition to burning fat for fuel. This is a positive sign that you're heading in the right direction, but it can also lead to some unpleasant side effects, often referred to as the carb flu or keto flu. You may experience symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This is because your body is used to running on carbohydrates, and now you've taken away that fuel source. It's important to be gentle with yourself during this time and remember that these symptoms are normal and will soon pass.

You'll start losing water weight

Within a few days of starting the keto diet, your body will start to shed water weight from stored carbs. This is because carbohydrates need a fair amount of water to stay in your body. Glucose is stored as glycogen in your muscles, and for each gram of glycogen stored in your body, there are 2-3 grams of water attached. When you reduce your carb intake on keto, your body will use up all its stores of glycogen for fuel before it begins to burn fat. Once your glycogen stores are depleted, the water bound to it for storage will be eliminated from your body.

This loss of excess water is what causes the sudden and dramatic weight loss in the first week of going keto. Although this is not fat loss, it does mark the transition of your body into ketosis, which is exactly where you want to be to start burning fat. It's a really positive sign that you're heading in the right direction.

Depending on your size and how much water weight you're carrying, this weight loss can vary. People report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto. However, it's unlikely that much of this initial weight loss is fat loss.

You may notice that you have to urinate more often and feel much thirstier than normal. Make sure you're drinking enough water and taking electrolytes to help with dehydration.

You'll feel sluggish and tired

The first few days of the keto diet can be a challenging period, and it's normal to experience symptoms such as fatigue, muscle aches, nausea, brain fog, and irritability. This is often referred to as the "carb flu" or "keto flu," and it occurs as your body adjusts to a lack of carbohydrates. During this transition, your body is learning to use fat as its primary fuel source instead of glucose, which can result in a temporary decline in cognitive function and increased mental and physical fogginess.

To manage these symptoms, it is crucial to be gentle with yourself and avoid strenuous activities or excessive exercise. Minimizing your workload and getting plenty of rest can help you navigate this challenging period. It is also important to stay hydrated by drinking enough water and taking electrolytes, as dehydration can exacerbate the sluggish feeling. Additionally, consuming MCTs (medium-chain triglycerides) can provide your brain with an alternative fuel source when glucose levels are low.

While the initial days of the keto diet may be difficult, there is light at the end of the tunnel. By the end of the first week, you should start feeling better as your body adjusts to using fats for fuel. The worst of the transition process will be behind you, and you will likely notice an increase in your energy levels and a reduction in the sluggish feeling. This is a normal part of the keto journey, and with some self-care and perseverance, you will be able to overcome these temporary challenges.

To make the transition smoother, it is recommended to start the keto diet on a Thursday, as days 3 and 4 tend to be the most challenging. By starting on a Thursday, the toughest days will fall on the weekend, allowing you to take it slow without the pressure of work or other weekday commitments. Additionally, intermittent fasting and strategic exercise can help speed up the transition process and alleviate some of the sluggishness.

You'll have to adjust your workouts

If you're a fitness enthusiast, you might have to make some adjustments to your workouts during the first few weeks of the keto diet. This is because your body is transitioning from using carbohydrates as fuel to burning fat, which can result in decreased strength and endurance. You may feel so drained that you can't make it through your regular workout routine.

• Change your training regime temporarily: Focus on low to moderate-intensity exercises or high-intensity exercises that last for around 15 seconds per effort. You can test your capacity for high-intensity workouts every three to five weeks by trying your original training regime. If you're still struggling, give your body more time to adapt to the keto diet.
• Implement a targeted ketogenic diet: Consume a small amount of easily absorbable carbohydrates before your workouts. This will provide your body with an alternative fuel source and may help improve your performance.
• Try a cyclical ketogenic diet: This approach involves increasing your carb intake to improve performance while still reaping the benefits of ketosis.
• Ensure you're meeting your macronutrient needs: Consuming enough protein and fat is crucial for optimising your workouts. Use a keto calculator to determine your individual needs based on your gender, height, weight, and activity level.
• Eat plenty of low-carb vegetables: The iron, manganese, and potassium in green vegetables are essential for maintaining consistent energy levels.

Remember, these adjustments may only be necessary for the first few weeks or months as your body adapts to the keto diet. Some people may not experience any issues with their workouts at all, while others may need to make longer-term changes. Always listen to your body and adjust your workouts accordingly.

You may have digestive issues

Digestive issues are common when starting a keto diet. This is because the body is adjusting to a new way of eating, and there can be a significant increase in fat intake.

Constipation and diarrhoea are the most common digestive issues when starting keto. Constipation can occur due to the high amount of fat in the diet, as the body may struggle to process it all. Diarrhoea can be caused by the body excreting excess water, as the keto diet can lead to dehydration. It is important to stay hydrated and drink plenty of water to help with this.

To help with constipation, it is recommended to eat more low-carb, high-fibre vegetables such as avocado, cauliflower, broccoli and asparagus. Magnesium supplements can also help. For diarrhoea, it is important to rehydrate and replenish minerals, and to eat more low-carb vegetables to provide bulk to stools. Stress relief practices such as meditation, yoga and walking can also help, as stress can cause both constipation and diarrhoea.

These digestive issues are usually temporary and should resolve within a few days to a couple of weeks. However, if they persist, it may be necessary to make further adjustments to the diet or speak to a healthcare professional.

Your hunger might decrease

One of the most notable effects of the keto diet is its impact on hunger and appetite. Many people report a decrease in hunger and an increased feeling of fullness or satiety. This is due to the high-fat content of the keto diet, as fat is known to be very satiating. As a result, you may find yourself eating less or having to remind yourself to eat.

The keto diet's ability to suppress hunger is one of the key factors contributing to weight loss. By reducing appetite and cravings, the keto diet makes it easier to eat fewer calories and stick to a calorie deficit, which is necessary for weight loss. This is especially beneficial for those who struggle with constant hunger or cravings when trying to lose weight through other diets.

Additionally, the keto diet helps to reduce blood sugar cravings and stabilise energy levels, further contributing to decreased hunger. Without the energy crashes and blood sugar spikes caused by carbohydrates, you're less likely to experience intense cravings or the urge to overeat. This makes it easier to maintain a balanced and controlled eating pattern.

The reduction in hunger is not just a short-term effect. Many people who follow the keto diet report sustained decreases in appetite over time. This makes it easier to adhere to the diet and maintain weight loss results. However, it's important to note that everyone's experience with the keto diet is unique, and some individuals may not experience a significant reduction in hunger.

To maximise the benefits of the keto diet and ensure your body is getting all the necessary nutrients, it's crucial to focus on eating high-quality, nutritious foods. While the keto diet allows for a variety of food choices, prioritising whole, unprocessed foods will support your overall health and help you feel your best.

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