Keto First Month: What To Expect

The keto diet is a high-fat, low-carb diet that promises weight loss and other health benefits. In the first 30 days of keto, you can expect to experience a transition period as your body shifts from burning glucose to burning fat for fuel. This period is often accompanied by flu-like symptoms, including fatigue, headaches, and irritability, commonly known as the keto flu. However, after the initial adjustment, people often report increased energy levels, reduced hunger, and improved brain function. While the diet may lead to rapid weight loss, it is important to note that much of this is due to water loss, and the long-term effects of the keto diet are not well-studied. As such, it is always recommended to consult a healthcare professional before starting any new diet.

Weight loss

The keto diet is a popular choice for people looking to lose weight. While the diet was originally devised to help treat epilepsy, many people use it for weight loss, and there are several reports of dramatic weight loss shortly after starting the diet.

However, it's important to note that much of the initial weight loss on the keto diet is due to water loss. When you restrict carbs, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. Glycogen is bound to water, so when you burn through these stored carbs, your body releases the water, leading to increased urination and thirst. This water weight loss can vary depending on your size and how much water weight you're carrying, with people anecdotally reporting losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg).

Once you're fully in ketosis, your weight loss will probably slow down, but it's likely to be more fat than water. Being in ketosis makes it much easier to utilize your stored fat for energy, which is one reason why the keto diet is advantageous for weight loss.

In addition to weight loss, the keto diet has been linked to other benefits, such as improved skin clarity, increased energy, and reduced hunger. However, it's important to consult with a healthcare professional before starting the keto diet, as it may not be suitable for everyone, and there are concerns about its long-term effects.

What to Expect in the First 30 Days

During the first 30 days of the keto diet, you can expect to go through a transition period as your body shifts from using glucose to ketones for fuel. This transition can cause some shifts in how you feel, including the infamous "keto flu," which typically starts on the second day of the diet and can include symptoms like headaches, fatigue, muscle aches, nausea, brain fog, and irritability. These symptoms usually pass within a few days, and by the end of the first week, you'll likely be feeling better and hitting your stride with the diet.

By the second week, most people will have entered ketosis and will be feeling the benefits of the diet, including increased energy and reduced hunger. However, you may still be adjusting to the diet and dealing with side effects like sluggishness and digestive issues.

Throughout the 30 days, it's important to stay hydrated, replenish electrolytes, and make sure you're getting enough fiber and nutrients. Planning your meals and snacks in advance can also help you stick to the diet and avoid cravings.

Sample Keto Meals

• Breakfast: A protein smoothie or eggs with avocado
• Lunch: A big salad with lots of dressing or avocado, zucchini noodles with pesto and grilled salmon
• Dinner: Wild salmon with broccoli, kale, or spinach, or grass-fed beef on a low-carb wrap with roasted veggies
• Snacks: Nuts, dried cheese, jerky, or no-added-sugar coconut chips

Keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. The keto flu is not an official medical diagnosis, but it is a widely-reported phenomenon.

Symptoms

Symptoms of keto flu can include:

• Headaches
• Fatigue
• Mental fogginess
• Irritability
• Nausea
• Diarrhea
• Constipation
• Muscle soreness
• Sugar cravings
• Poor focus and concentration
• Stomach or intestinal pain

Duration

The keto flu usually lasts for a few days to a few weeks, but in extreme cases, it can last up to a month.

Management

The keto flu can be managed by:

• Staying hydrated: Drinking plenty of water can help with headaches and boost energy levels.
• Replacing electrolytes: Adding electrolytes like salts, potassium, and magnesium to your diet can help with cramps and nausea.
• Getting plenty of rest: If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea.
• Light exercise: Light activities like walking or yoga may help improve symptoms and relieve muscle pain.
• Eating enough fat: Eating more fat, the primary fuel source on the ketogenic diet, can help reduce cravings and keep you feeling satisfied.
• Gradually reducing carbs: If you're having a difficult time, try cutting out carbs slowly instead of all at once.

Fatigue

The "keto flu" can last for a few days, and you may experience other symptoms alongside fatigue, such as headaches, muscle aches, nausea, brain fog, and irritability. It is important to be gentle with yourself during this time, and to reduce your activity levels if needed. Staying hydrated and taking electrolytes can also help to combat dehydration, a common side effect of the keto diet that may contribute to fatigue.

After the initial transition period, usually within the first week, your body will start to run off of fats for fuel, and you should begin to feel more energised. However, some people may continue to experience slight fatigue and malaise as their body adjusts to the new diet.

If you are feeling sluggish and tired when starting a keto diet, it is important to listen to your body and adjust your workouts or other activities accordingly. Don't push yourself too hard, and take it easy for the first couple of weeks.

Cravings

The first few days of the keto diet can be challenging, as your body is adjusting to a significant reduction in carbohydrate intake. As a result, you may experience intense cravings for sweets, sugar, and carbohydrates. However, these cravings can be managed and will likely subside as your body adapts to its new fuel source.

Week 1: Managing Cravings

During the first week of the keto diet, it is common to experience strong cravings for sugary and carbohydrate-rich foods. This is because your body is used to relying on carbohydrates as its primary source of energy. As you drastically reduce your carb intake, your body starts to panic, sending signals to replenish its glycogen stores with more sugar.

To combat these cravings, it is essential to understand what is happening in your body. When you restrict carbs, your body rapidly burns through its stored carbs (glycogen) in your liver and muscles. This process can lead to large weight losses, mostly due to the water weight associated with glycogen. Staying hydrated and replenishing electrolytes are crucial during this time.

Additionally, planning and preparation are key to managing cravings. Knowing what keto-friendly alternatives are available can help you satisfy your sweet tooth without derailing your diet. For example, if you crave something sweet, opt for no-added-sugar coconut bars or sugar-free mint gum.

Week 2: Cravings Subside

By the second week, your body has likely detoxed from carbohydrates, and you will start to feel more in control of your cravings. As your body becomes more fat-adapted, burning fat as its primary fuel source, you will notice a decrease in hunger and cravings.

Fat metabolizes slower than carbohydrates, leading to prolonged feelings of fullness and sustained energy. With blood sugar and insulin levels stabilizing, hunger pangs and cravings become less frequent.

Weeks 3 and Beyond: Sustaining the Keto Lifestyle

As you progress beyond the initial adjustment period, you will find your groove within the keto guidelines. This may involve making small adjustments to your macronutrient intake, experimenting with new keto-friendly foods, and exploring complementary practices like intermittent fasting.

While the intensity of cravings will likely diminish, it is important to remember that everyone's keto journey is unique. Some individuals may continue to experience occasional cravings or struggles with specific foods. Having keto-friendly alternatives and a support system in place can help you stay on track and successfully manage any lingering cravings.

Remember, the keto diet is a significant lifestyle change, and it is normal to encounter challenges along the way. By understanding the science behind the diet and preparing accordingly, you can successfully navigate the first 30 days and set yourself up for long-term success.

Digestive issues

Constipation and diarrhoea are also common digestive issues when starting the keto diet. To help prevent and address these issues, it is recommended to stay hydrated by drinking plenty of water, take electrolytes, and eat more low-carb, high-fibre vegetables such as avocado, cauliflower, broccoli, and asparagus. Magnesium supplements can also help with constipation.

In addition to digestive issues, other possible side effects of the keto diet include headaches, fatigue, muscle aches, nausea, brain fog, irritability, and sugar cravings. These symptoms typically occur during the first week of the diet as your body adjusts to the new way of eating.

It is important to note that everyone's experience with the keto diet may vary, and it is always recommended to consult with a healthcare professional before starting any new diet.

Frequently asked questions