Keto Day 4: What To Expect And How To Prepare

By day four of the keto diet, your body will be going through a transition period as it switches from burning carbohydrates to burning fat for fuel. This process is called ketosis, and it can take some time for your body to adjust. During this transition, you may experience what is known as the carb flu, which includes symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. These symptoms are normal and usually pass within a few days. By day four, you may start to feel some relief from these symptoms as your body begins to adapt to the new diet. It is important to listen to your body during this time and take it easy if you are feeling unwell.

Weight loss of 3-7 lbs

If you've been on the keto diet for four days, you're likely in the throes of the "carb flu". This is the period during which your body is starved of carbohydrates and figuring out how to keep going without glycogen. You may be experiencing headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

During the first week of keto, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of this will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and your body will be rapidly depleting its glycogen stores. This is an encouraging way to start your keto journey, and if you stick to the diet, stable weight loss will follow.

After the first week, your weight loss will slow down to a steadier pace of about 1-2 lbs per week. This is when you will really start to notice a difference in your body. You will gradually become leaner and your body will begin to change shape. You will also start to feel the benefits of keto, with fewer cravings and more energy.

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 stored glucose. Symptoms of the keto flu usually appear within the first two days of starting the diet and can range from mild to severe. For most people, the keto flu lasts about a week or less, but in extreme cases, it can last up to a month.

Some of the most common symptoms of the keto flu include:

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

The keto flu is caused by your body's response to entering ketosis, which can often mimic flu-like symptoms. Your body burns carbohydrates (glucose) for energy by default, so switching to a fat-burning process can be confusing for your body. When carb intake is drastically reduced, your body is depleted of stored glucose and instead turns to burning fatty acids for energy. This is the metabolic process of ketosis.

• Transition gradually by slowly cutting back on carbs while increasing the amount of fat and protein.
• Drink plenty of water to stay hydrated and prevent dehydration.
• Adjust your workout routine by avoiding strenuous exercise and focusing on lighter activities such as walking or yoga.
• Moderate your caffeine intake, as caffeine can impact sleep.
• Get plenty of rest to help your body recover and adjust to the new diet.

Increased energy

Day 4 of the keto diet marks the beginning of the adaptation phase, where your body is getting used to burning fat as its primary fuel source instead of glucose. While you may still be experiencing some lingering symptoms of the "keto flu", such as insomnia and decreased athletic performance, you can expect to notice an increase in your energy levels as your blood sugar and insulin levels stabilise.

During this phase, it is important to keep your net carb intake below 20 grams per day to maintain a constant state of ketosis. This may be challenging, as your body is still adapting to the dietary and metabolic changes. However, sticking to this will help you maintain your energy levels and avoid cravings and weight regain.

The increase in energy you may feel during this phase is due to the stabilisation of your blood sugar and insulin levels. On a keto diet, carbohydrates are restricted, which means that your body has to switch from using glucose as its primary fuel source to burning fat. This can result in more stable energy levels throughout the day, without the spikes and drops caused by carbohydrates.

Additionally, the high-fat content of the keto diet can also contribute to increased energy levels. Fat is a more efficient fuel source than carbohydrates, providing a more steady and prolonged source of energy. This can lead to an improvement in endurance and a reduction in fatigue.

However, it is important to note that everyone's experience with the keto diet may vary. Some people may take longer to enter the adaptation phase, and the increase in energy may not be as noticeable for everyone. It is also important to prioritise water intake, as the high amount of ketones in the body can lead to dehydration, which can impact energy levels.

Overall, by day 4 of the keto diet, you may start to notice an increase in your energy levels as your body adapts to using fat as its primary fuel source. This, along with stabilised blood sugar and insulin levels, can lead to more consistent and prolonged energy throughout the day.

Less hunger

By day four of the keto diet, you may find yourself feeling less hungry than usual. This is because fat and protein provide greater satiety than carbohydrates. As the keto diet is high in fat and low in carbs, you will likely experience a decrease in appetite.

The keto diet is known to be an effective way to reduce body fat and the amount of food eaten, resulting in significant overall weight loss. The high-fat intake satiates your appetite, and the low-carb intake reduces blood sugar cravings.

During the first week of keto, you will be using up all your glycogen stores for fuel. Once these are depleted, your body will move into ketosis and start burning fat. This transition is marked by a sudden and dramatic weight loss, which is due to the loss of excess water.

After the first week, your weight loss will slow down, but it will be fat loss rather than water loss. You will also start to feel the benefits of keto, with less hunger and more energy.

It is important to remember that everyone's experience with the keto diet will be different, and it is not a linear process. There may be fluctuations and plateaus, so it is recommended to weigh yourself every couple of days or once a week, rather than every day.

Improved sleep

On the fourth day of the keto diet, you may start to notice improvements in your sleep. This is because your body is beginning to adapt to using fat as its primary fuel source, and one of the benefits of this is better sleep.

The keto diet can help to stabilise your blood sugar and insulin levels, which can lead to more consistent energy levels throughout the day and improved sleep at night. Additionally, the reduced hunger and increased satiety that comes with the keto diet can help to regulate your eating patterns and further contribute to improved sleep.

If you are experiencing insomnia or other sleep disturbances while on the keto diet, there are a few things you can try. Firstly, make sure that you are consuming enough electrolytes, especially sodium, potassium, and magnesium. These electrolytes help to ensure proper water levels in the body and can support energy levels, both of which are important for sleep. Additionally, try to minimise stress, as it can negatively impact sleep. Practising stress-relieving activities such as meditation, yoga, or outdoor walks can help improve your sleep quality.

It is important to note that everyone's experience with the keto diet may vary, and improvements in sleep may not be immediate or consistent. However, by following the diet consistently and prioritising sleep, you may find that your sleep quality improves over time.

Frequently asked questions