If you're just starting your new diet regime, it's important to understand the effects of the keto diet, and what you might experience in the first few days. From keto flu and making sure you have a balanced and nutritious keto diet to cravings, here are a few things to look out for when you start a keto diet.
The first day of a keto diet plan
On your first day of a keto diet, you probably won't notice any new changes, but it can take some time to get used to the ratios that are necessary. It might be worth considering one of our pre-prepared keto diet meal plans to make things easier.
Starting to feel rough? Days 2-3
On the second day of your keto diet, you might start to experience keto flu, also known as carb flu, while your body tries to figure out what to do without carbohydrates. There are a few symptoms to watch out for, such as nausea, headaches and fatigue and these might get worse on the third day. If you can, try and keep exercise to a minimum, and be gentle as your body starts to understand this keto transition period.
Getting to grips with the keto diet: Days 4-7
By day 4, you should be feeling a little better, with more energy as your body starts to get used to using fat for fuel. If you're still feeling tired or nauseous, make sure you are getting enough nutrients, with lots of green veg, fruit and high-quality meat. Try snacking on nuts and cheese too.
After a week: Days 7-10
It does take the body time to get into the state of ketosis, and it varies between people, but most should have hit ketosis by the tenth day. It's important to stay hydrated during this stage, and that you stick to a well-proportioned keto meal plan, even if you aren't feeling hungry. You may also notice an increase in your energy levels and performance.
Your keto journey should be easier from here on. Remember this is a lifestyle change and requires hard work and commitment. Get expert help if needed and find what suits you best.
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