Keto Kickstart: What To Expect On Day One

The keto diet is a high-fat, low-carb eating plan that has become popular for weight loss. The first day of keto can be tough as your body adjusts to a new way of eating. You may experience what's known as the 'keto flu, with symptoms like nausea, headaches, and low energy. It's important to stay hydrated and make sure you're getting enough salt, as your body tends to lose a lot of water and electrolytes when on keto. In terms of food, a typical keto diet consists of 70% fat, 20-25% protein, and less than 50 grams of carbs. Eggs, meat, fish, and vegetables are all keto-friendly options.

The keto diet is high-fat, high-protein, and low-carb

The keto diet is a high-fat, high-protein, and low-carb eating plan that has been used for centuries to treat specific medical conditions. The basic principle of the keto diet is to deprive the body of glucose, the main source of energy for all cells in the body, which is obtained by eating carbohydrate-rich foods. When the body is deprived of glucose, it starts burning fat for energy and produces ketones, which can be used as an alternative fuel. This state of burning fat for energy instead of carbohydrates is called ketosis.

The keto diet typically recommends a daily intake of 70% fat, 20% protein, and only 10% carbohydrates. This means that on a 2000-calorie diet, you would consume about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. It is important to note that protein intake should be moderate as consuming too much protein can prevent ketosis.

On your first day of keto, you can expect to feel great as your body still has some glycogen, the storage form of sugar, left to burn. However, after about 24 hours, you will burn through your glycogen stores, and your neurons will stop getting the energy they are used to, leading to mental and physical fogginess. To alleviate this, it is recommended to go super low-carb for the first week, aim for no more than 10 grams of net carbs per day, and consume more low-carb vegetables to keep your energy levels consistent.

In terms of food choices, a keto diet includes a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Here are some specific food options for each meal on your first day:

Breakfast:

• Eggs: omelets, egg salad with extra virgin olive oil dressing, or scrambled eggs with butter or cheese.
• Vegan or egg-allergic individuals: avocado salad, starch-less vegetable salad cooked in vegetable oil, or nut milk chia pudding topped with coconut and blackberries.

Lunch:

• Omega-3 fatty fish: salmon, tuna, or catfish, cooked in olive or coconut oil.
• Fresh meat and chicken: chicken salad, chicken with vegetable pasta, lamb meat, or steak.
• Vegans or those allergic to non-vegetarian food: cream cheese rolls with mayonnaise, avocado salad, or avocado fruit mayonnaise.

Dinner:

Mediterranean diet: starch-less fruits and vegetables, cabbage and tomato soup, or a keto pizza omelet.

Remember to stay hydrated and consume extra salt during your first week of keto to minimize the risk of side effects like headaches, lethargy, and irritability. You can also practice intermittent fasting and incorporate high-intensity and low-intensity exercises to speed up the keto adaptation process.

Overall, the keto diet is a dramatic change from a typical Western diet, and you may experience some side effects during your first week. However, by following the tips mentioned above and allowing your body to adapt, you will regain your energy and feel the benefits of the keto diet.

You will need to eat more salt and drink more water

When starting the keto diet, it is important to be mindful of your water and salt intake. The keto diet is a low-carb, high-fat eating plan. When you start the keto diet, your body will get rid of a lot of water, so it is important to drink plenty of water. Drinking a cup of bouillon or broth is a good way to stay hydrated and increase your salt intake. Alternatively, you can add more salt to your food or shake a little salt into a glass of water and sip it. This is especially important during the first week of the keto diet, as it will help minimize the risk of side effects like headaches, lethargy, and irritability.

Drinking enough water and consuming enough salt are crucial for maintaining optimal body function. When you restrict carbs, your insulin levels decrease, which causes your body to excrete more water and sodium. This can lead to dehydration if you don't replenish these losses. Additionally, maintaining proper salt levels can help regulate body temperature and prevent problems like headaches, anxiety, and frequent hunger attacks.

It is recommended to take a little more salt than usual in the first few days of the keto diet to help your body adjust to the changes caused by the keto flu. The keto flu is a common side effect that occurs when your body's electrolyte levels drop due to the reduction in carb intake. Symptoms of the keto flu include brain fog, drowsiness, headaches, and nausea.

Increasing your water and salt intake is an important part of the keto diet, especially in the initial stages, to ensure your body stays properly hydrated and maintains optimal function.

You might experience the keto flu and other side effects

The keto diet is a huge change for your body's metabolism and can come with some serious side effects. In the first couple of days, you might experience strong sugar cravings as your body switches from burning carbs to fat.

Keto Flu

You may develop the "keto flu", which happens when your body's electrolyte levels drop. This can cause symptoms such as brain fog, drowsiness, headaches, nausea, dizziness, muscle cramps, and low energy levels. This usually passes within a couple of weeks.

Other Side Effects

• Reduced physical performance: In the first few days, you may experience a loss of strength and endurance as your body adjusts to burning fat and ketones instead of sugar.
• Digestive issues: Constipation, diarrhea, and bloating can occur due to decreased fiber intake and increased fat intake.
• Dehydration: The keto diet causes your body to excrete a lot of water, especially in the first few days. It is important to drink plenty of water and consume electrolytes to stay hydrated.
• Bad breath: This is caused by the production of ketones, which can also lead to a metallic taste in the mouth.
• Weight gain: If you start eating carbs again after being on the keto diet, you may quickly gain back the weight you lost. This is because you will regain the water weight lost during the diet.

It's important to eat enough fibre.

Fibre is an essential part of a healthy diet, and it is important to eat enough of it, especially when starting the keto diet. The keto diet is a high-fat, low-carb eating plan, which can be challenging for beginners to adjust to. One of the most common side effects of starting keto is digestive issues, including constipation and diarrhoea. Eating enough fibre can help to prevent these issues and ensure regular bowel movements.

Fibre is found in many plant-based foods, such as fruits, vegetables, legumes, nuts, and seeds. On keto, it is recommended to focus on low-carb sources of fibre, such as green vegetables, avocados, and nuts. These foods are not only good sources of fibre but also contain important vitamins, minerals, and healthy fats. For example, green vegetables like spinach are high in magnesium, iron, and manganese, which can help to improve energy levels and mental clarity. Avocados are a good source of healthy fats and potassium, which can help with hydration and electrolyte balance. Nuts, such as almonds, provide fibre as well as magnesium and healthy fats.

It is important to note that the keto diet restricts many fibre-rich foods, such as whole grains, legumes, and some fruits. Therefore, it can be challenging to get enough fibre on keto. However, by including a variety of low-carb, fibre-rich foods in your diet, you can ensure you are getting enough of this essential nutrient.

In addition to preventing digestive issues, fibre can also help with weight loss, which is a common goal for those following the keto diet. Fibre helps you feel full and satisfied after meals, reducing the urge to snack and promoting a healthy weight loss. It also feeds the beneficial bacteria in your gut, supporting overall digestive health and reducing inflammation in the body.

Overall, it is important to eat enough fibre when starting the keto diet to support digestive health, prevent constipation and diarrhoea, promote weight loss, and improve overall health. By including a variety of low-carb, fibre-rich foods in your diet, you can set yourself up for success on the keto diet and enjoy the benefits of improved health and well-being.

You will need to cut out starch and sugar

Starch and sugar are two of the main things you will need to cut out on the keto diet. This is because the keto diet is a low-carb, high-fat eating plan. Typically, keto dieters try to keep their daily carb intake under 20 grams, with some even aiming for under 10 grams. This means cutting out foods such as rice, potatoes, sweet corn, and peas, which are all high in starch and carbs.

Instead, a keto diet consists of 70% fat, 20-25% protein, and less than 50 grams of carbs (or 5% of the diet). This means that you can eat foods such as fish, meat, cheese, berries, nuts, eggs, and avocado. For example, a keto-friendly lunch could be an omega-3 fatty fish like salmon, tuna, or catfish, cooked in olive oil or coconut oil. This is a great source of fat and protein and has no carbs.

It is important to note that the keto diet is a drastic change for your body's metabolism, and you may experience some strong sugar cravings in the first couple of days. This is because your body is switching from burning carbs to burning fat. You may also experience other side effects, such as nausea, headaches, dizziness, muscle cramps, and low energy levels, also known as the "keto flu." However, most of these symptoms will only last a couple of weeks, and after the first month, you will likely see weight loss.

To avoid the keto flu, it is important to include plenty of foods that are high in magnesium and potassium, such as almonds, spinach, peanut butter, salmon, avocado, and leafy greens. It is also crucial to stay hydrated, as the keto diet can cause dehydration, constipation, or diarrhea. Drinking a cup of bouillon or broth, or adding more salt to your food or water, can help minimize the risk of these side effects.

Frequently asked questions