The difficulty of the first three weeks of the keto diet is one of the less mentioned parts of the keto diet. Everyone embarking on a ketogenic diet must make the adjustment from a 'traditional' carbohydrate-heavy diet to one centered on fats and leafy greens. Gaining ketosis can be difficult for some people (and easy for others! ), and there's no way to avoid the discomfort if you're one of the unfortunate ones. There are, however, a number of suggestions that can make the process go much more smoothly. We'll go through how to get through those crucial and unavoidable first three weeks in this article.
Research & Plan Ahead
Most folks who fall by the wayside during the early days are those who just dive into their keto diet head first. To make ketosis work, you must first understand not just the physiological changes that will occur in your body, but also – and perhaps more importantly – which foods must be substantially restricted. Fortunately, there are numerous services available to assist you. For those new to keto, starchy carbohydrates (rice, potato, pasta, quinoa, etc.) are clear, but beans, legumes, and all sugar-based goods (including alcohol) are less so.
People that succeed on this diet will not only know what they need to do to succeed, but they will also know when to do it. Most people will experience 'Keto Flu' after two or three days, with mild to moderate side effects depending on your body chemistry and luck. Usually it just lasts a couple of days but of course, it is a bad idea for this to coincide with crucial deadlines or major dates. The best possible combo is a relaxing weekend, which is why many people start their keto journey in the middle of the week.
Use Online Recipes & Resources
It can be surprising how tough it is to eat well with almost no carbohydrates on the menu beyond the first few days. Fortunately, and thanks to the growing popularity of keto (because it works when done correctly), there are a plethora of materials available. Keto recipes are readily available on the internet, and support and guidance may be found in keto forums such as Reddit.
It is clear that there are helpful hints available to help you stick to your keto diet. However, you are not confined to individually investigating every piece of information about this topic, which might be time-consuming.
One shortcut I usually propose is to try out a few programs to see which one will work best for you and then get started on this life-changing adventure. You'll have all of the necessary information in one spot. You'll notice results that other diets haven't given you in no time, and you'll feel and look fantastic!
One well-written and comprehensive program I always recommend is The Custom Keto Diet
A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.
Stock Up On Keto Friendly Foods
During the first three weeks, cravings for carbs and sugar are almost unavoidable. While it may be unrealistic to remove all such items from your pantry — after all, few individuals stick to the keto diet for long – just boxing them up and storing them in a loft, garage, or other secure location will help keep them out of reach.
The next step should be to stock up on keto-friendly foods. The diet relies on a large – and limitless – fat consumption to replace a high carbohydrate intake. Many people confuse keto with the Atkins diet, which is based on protein. While most individuals will consume plenty of meat on a keto diet, the goal is to eat fattier meats rather than a never-ending supply of grilled chicken breasts. Oils are also vital to include on your grocery list, with coconut being especially advised unless you have a pre-existing cardiovascular condition.
Understanding The Figures
One of the best things about keto is that, unlike many other diets, it has fairly solid principles that, if followed to the letter, will almost always result in fat-burning ketosis. As previously stated, fat is king, and you should consume at least 70% of your daily caloric intake from these sources. While it may appear excessive after the first three weeks, it is critical to adhere to at the outset.
To achieve this, oils, a lot of cheese, butter, fatty meats/fish, and a lot of eggs (fried) are all recommended. Natural peanut butter with no added sugar is a wonderful option because it contains not only a lot of fat and calories, but also a lot of fiber. What is the significance of fiber? Simply put, in the case of peanut butter, fiber can help to mitigate the impact of the peanuts' carbs.
Carbohydrates should be limited to 25 net grams during the first three weeks on keto. To do so, get in the habit of accurately weighing food and calculating based on the nutritional information on the package. Simply subtract the fiber content from the overall carbohydrate amount. This gives you the net carb total, which, while it may not be close to what you regularly consume, does provide you a small boost over the otherwise modest amount.
When it comes to protein, aim for no more than 25%, but most people will definitely eat more than this to begin with due to the diet's restrictive nature. The reason for this is because fat is a far richer energy source than protein, and eating too much protein might make you feel sluggish and tired. When the body is in this state, the basic tendency is to seek carbs - which no one wants!
Keep Your Electrolytes Up
One of the more troublesome elements of ketosis is that the kidneys will naturally discharge a lot more water than they normally would. It's a little nuisance to have to go to the bathroom more frequently, but the problem is that the more water you pass, the lower your electrolyte levels will become. If left untreated, salt and potassium shortages can cause major difficulties, so drink plenty of water, season your meals liberally, and eat plenty of potassium-rich green vegetables (avocados are especially helpful) that retain water. This is the most straightforward and natural treatment, but sugar-free sports drinks with added electrolytes may also be used.
Cheating Is Disastrous
Although three weeks may not seem like a long time, there will be occasions when you need sugar and carbohydrates as you transition into ketosis. One can of soda is all it takes to knock your body out of ketosis. Unfortunately, you can't buy willpower in a tin, so if this is going to be a problem, it might be a good idea to try alternate support options. Many people who have tried and failed this way have found success by using mindfulness techniques. Others find it easier to try ketosis with others because they can provide mutual support and encouragement. It all depends on what you think will work best for you.
Final Thoughts
Starting keto can be difficult at first, but after the first three weeks, it becomes much simpler. Many people try to alter their diet to be a little more permissive once they pass that milestone, and few people opt to continue on it for long periods of time. In fact, the more you practice going into ketosis, the easier it will get to do it at other times throughout the year. Following the above recommendations will go a long way toward making keto work for you, no matter whatever long-term strategy you pick.
Good luck on your journey!
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