Keto Diet: Daily Expectations And Experiences

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method in recent years. The keto diet first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. On the keto diet, your nutrition centres on fatty foods, which will make up anywhere from 60% to 80% of your daily calories. Proteins make up 15% to 20% and carbs are restricted to no more than 50 grams. This makes it a very restrictive diet.

The keto diet can be an effective way to lose weight, and it may also have other health benefits, such as improving type 2 diabetes or metabolic syndrome. However, it is not suitable for everyone and should be done under the supervision of a healthcare professional.

Weight loss

The keto diet is a popular method for weight loss, and many people are drawn to it because of its promise of quick results. The diet involves a significant reduction in carbohydrates and an increase in fat intake, which forces the body to enter a metabolic state called ketosis, where it burns fat for energy instead of glucose.

Initial Weight Loss

During the first week of the keto diet, people often experience a rapid drop in weight, with losses ranging from 2 to 10 pounds. However, it's important to note that this initial weight loss is primarily due to the loss of water weight rather than fat. As your body restricts carbs, it rapidly burns through glycogen, which is stored in the liver and muscles and bound to water. This results in increased urination and the release of water weight.

Transition to Ketosis

After the first week, your body will start to transition into ketosis, and the rate of weight loss will typically slow down to about 1-2 pounds per week. This is when you'll really start to notice a difference in your body composition as you gradually become leaner and your body shape changes. You may also experience reduced cravings and increased energy levels.

Long-Term Weight Loss

By the three-month mark, most people will have experienced significant weight loss, and some may even reach their target weight. However, weight loss may slow down further, and adjustments may be needed to continue progressing toward your goals. Recalculating your macronutrient intake and increasing your physical activity levels can help boost your weight loss.

Maintaining Weight Loss

Even after reaching your target weight, it's important to continue monitoring your diet and physical activity. Stopping the keto diet may lead to weight regain, so making it a long-term lifestyle choice can be beneficial.

Individual Results May Vary

It's important to remember that everyone's body is different, and weight loss results may vary. Avoid comparing your progress to others, as this can lead to feelings of discouragement. Instead, focus on your personal progress and track your weight loss and body measurements to stay motivated.

Ketosis

The keto diet is a high-fat, low-carb diet that can cause your body to enter a metabolic state called ketosis. In ketosis, the body uses ketones, which are molecules produced in the liver from fats, as its primary source of fuel instead of glucose. This shift from glucose to ketones usually takes less than a week but can take longer for some people.

Day 1

On your first day of keto, you will probably feel fine. The biggest struggle is often figuring out your macro ratios and what it looks like to eat 75% fat. Keeping your protein low (around 15%) can be tricky, especially if you're used to eating lean meats.

Day 2

The second day is typically the beginning of the "carb flu." Your body is hard at work figuring out how to keep going without glycogen. Some symptoms you may experience are headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

Day 3 and 4

These are usually the worst days of the "carb flu." Your body is realizing it's not getting carbs anymore, and the transition process to begin breaking down fats for fuel can be challenging. It is important to be gentle with yourself during these days and to minimize activity if you're feeling lethargic or nauseous.

Day 5

Today should be a better day as your body is getting used to running off of fats for fuel, and the worst of the transition process is behind you. It's normal to continue feeling slight fatigue, so use your newfound energy to meal prep for the upcoming week.

Day 6 and 7

By now, you should be hitting your stride. You may not have officially entered ketosis yet, but you'll know if you're close based on your ketone levels (which can be measured through urine or blood tests). Some people can enter ketosis in their first week, but many do not.

Day 10

By the start of the second week, most people will have entered ketosis and will be feeling pretty good. Your "carb flu" symptoms have probably dissipated, and you're used to eating a high-fat diet. You may find that your energy levels are increasing, and you no longer experience the "2 pm slump."

Weight Loss

Many people on the keto diet experience dramatic weight loss, especially during the initial transition period. However, much of this weight loss is due to changes in water weight. As your body restricts carbs, it rapidly burns through glycogen, the stored carbs in your liver and muscles, which is bound to water. Once your glycogen stores are depleted, the water bound to it is eliminated from your body, resulting in sudden and dramatic weight loss.

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

Food and drink

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet typically restricts carbs to 20-50 grams per day, and instead, you eat mostly fat and protein. This forces your body to rely on fats for energy instead of glucose, which is known as ketosis.

What to Eat

• Eggs: Pastured, organic, or conventional
• Poultry: Chicken and turkey
• Fatty fish: Salmon, herring, and mackerel
• Meat: Beef, venison, pork, organ meats, and bison
• Full-fat dairy: Unsweetened yogurt, butter, cream, and sour cream
• Full-fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
• Nut butter: No-sugar-added peanut, almond, and cashew butters
• Oils rich in healthy fats: Olive oil, avocado oil, and sesame oil
• Avocados: Can be added to almost any meal or snack
• Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms, and peppers
• Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices

What to Limit or Avoid

• Bread and baked goods: White bread, whole wheat bread, crackers, cookies, doughnuts, and rolls
• Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar
• Sweetened beverages: Soda, juice, sweetened teas, and sports drinks
• Pasta: Spaghetti and other noodles
• Grains and grain products: Wheat, rice, oats, breakfast cereals, and tortillas
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin
• Beans and legumes: Black beans, chickpeas, lentils, and kidney beans
• Fruit: Citrus, grapes, bananas, and pineapple
• High-carb sauces: Barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces
• Alcoholic beverages: Beer and sugary mixed drinks

Keto-Friendly Drinks

• Water
• Sparkling water
• Unsweetened coffee
• Unsweetened green tea

Sample Keto Menu for One Week

• Breakfast: Two eggs fried in butter served with sauteed greens
• Lunch: A bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
• Dinner: Pork chops with green beans sauteed in olive oil
• Breakfast: Mushroom omelet
• Lunch: Tuna salad with celery and tomato atop a bed of greens
• Dinner: Roast chicken with cream sauce and sauteed broccoli
• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• Dinner: Grilled salmon with spinach sauteed in sesame oil
• Breakfast: Full-fat yogurt topped with keto granola
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• Dinner: Bison steak with cheesy broccoli

Keto-Friendly Snacks

• Almonds and cheddar cheese
• Half an avocado stuffed with chicken salad
• Guacamole with low-carb veggies
• Trail mix made with unsweetened coconut, nuts, and seeds
• Olives and sliced salami
• Celery and peppers with herbed cream cheese dip
• Berries with heavy whipping cream
• Greens with high-fat dressing and avocado
• Keto smoothie made with coconut milk, cocoa, and avocado
• Avocado cocoa mousse

Energy levels

The first few days of the keto diet can be a struggle as your body transitions from burning carbohydrates to burning fat for energy. During this period, you may experience "carb flu" symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. It is recommended to take it easy and minimise activity during this time.

After a few days to a couple of weeks, your body will start to adjust to using fat as fuel, and you will likely notice an improvement in your energy levels. The "2pm slump" will be a thing of the past, and you can expect to feel a steady stream of energy that lasts all day.

However, it is important to note that the transition to the keto diet may be more challenging for some people, especially those with higher previous carbohydrate intake. In addition, female hormones can also impact energy levels during the keto diet, with energy levels typically lower during the third and fourth weeks of the menstrual cycle.

To support your energy levels during the keto diet, it is recommended to stay hydrated, ensure adequate electrolyte intake, and consider exogenous ketone supplements to facilitate the transition to ketosis.

Side effects

The keto diet is a high-fat, low-carb diet that can cause some side effects as your body adapts to a new way of eating. Here are some of the most common side effects you may experience during the first week of the keto diet:

Keto Flu

During the first few days of the keto diet, you may experience flu-like symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This is known as the "keto flu" or "carb flu". The symptoms occur as your body adjusts to using ketones from burned fat instead of glucose from carbohydrates as its primary fuel source. The keto flu usually lasts for a couple of days, and you may never experience the symptoms again once you pass this initial phase.

Digestive Issues

You may experience constipation or diarrhea during the first week of the keto diet. This is because your body is excreting excess water, and one way it does this is through the digestive tract. Once your body adjusts to lower insulin levels, your stools should start to become more solid. Increasing your water intake and consuming more low-carb vegetables can help remedy these digestive issues.

Mental and Physical Fogginess

As your brain adjusts to running on ketones instead of glucose, you may experience mental and physical fogginess, including feelings of being half-drunk and unproductive. This cloudiness generally clears within a couple of days, and you will experience increased mental clarity as your brain starts burning more ketones for fuel. This may take around one to two weeks.

Decreased Strength and Endurance

In the first few days of the keto diet, you may feel drained and struggle to get through your regular workout routine. This is because your body is still adapting to using ketones and fat for fuel instead of carbohydrates. This issue typically passes within the first month. However, if your training consists primarily of high-intensity activities, you may need to incorporate more carbs into your diet or change your training strategies.

Weight Fluctuations

While the keto diet can lead to significant weight loss, much of the initial weight loss is due to water loss rather than fat loss. As you restrict carbs, your body rapidly burns through glycogen, which is bound to water. This water is then excreted through urine or sweat, leading to dramatic weight loss in the first week. Once you enter ketosis, your weight loss may slow down, but it is likely to be more fat than water.

Frequently asked questions