You’ll Feel Sluggish And Tired In The First Two Weeks Of Keto
The infamous Keto Flu. Many people feel sluggish, tired, and weak when transitioning to a Keto diet. Its because your body is used to running on carbs and youve taken that fuel source away. So while your body is transitioning to starting to use fat as a fuel, you will definitely feel more tired. But fear not, there are things you can do to help prevent this feeling and combat it!
After a week or two, youll be feeling good as new! Probably even better than before!
What Is A Ketogenic Diet
I had to give you a little introduction there because I didn’t want to scare you off, so here we go. I’ve tried to keep the hard science stuff to a minimum, so here is a quick overview of the ketogenic diet, also known simply as the keto diet or just keto.
It’s pretty much low-carb. But there’s more.
The term “ketogenic” comes from the term ketosis, which is when your body burns fat as its primary fuel source, producing ketone bodies. The diet is so low in carbs that it forces your body into this state of fat burning.
The idea is that by keeping carbs low and keeping fat high , you will feel full for longer, and thus you will not have to eat as much. This will decrease your insulin levels and force your body to start using stored fat as fuel. Since all of us are looking to lose those pounds in the form of body fat, a ketogenic diet is a great way to go about it!
Before you close this page because you think you’re incapable of living without bread or pasta, let me let you in on a little secret: you are not incapable of living without bread or pasta, and in this day and age you don’t have to!
For a more in-depth look at high-fat diets, insulin resistance, obesity, and other advanced science stuff check out the video below. Dr. Naiman is really good at explaining complex systems in the body, way better than I am.
Set Yourself Up For Weight Loss Success
Before you embark on your keto weight loss journey, its important to get the basics right.
Some people think shifting from the high-carb standard American diet into a paleo or low-carb diet is enough to enter ketosis. But this isnt always the case. Its important to make sure youre running on ketones instead of carbs. Otherwise, youre not going to burn fat or lose weight.
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Meal Prep Is Helpful But Not Totally Necessary
Anyone who knows me knows I’m a huge advocate of meal prepping. And planning my low-carb meals ahead of time made sense since I wanted to reduce temptation. However, when I got tired of my meals by day three and checked out the menus of a few restaurants online, I was pleasantly surprised to find it’s easy to eat out on the low-carb diet. As a rule of thumb, I stuck to grabbing food from places I could accurately record the nutrition of my meal. And if that wasn’t available, I’d use my best judgement to order as low-carb as possible.
Youre Losing Fat You Just Dont Realize It
Weight loss isnt a linear process. There will be days the scale goes up and others when it goes down. This doesnt mean that the diet isnt working overall.
Also, losing weight is not the same as losing fat.
Its possible, especially if you have just started lifting weights or building muscle, that youre gaining muscle weight at the same time as youre losing fat.
To see if youre losing fat, try using measurements other than scales. Try using a measuring tape to measure waist circumference. Additionally, you can ask a healthcare provider to measure your body fat percentage every month or so.
You can also try taking pictures to chart your weight loss and notice how your clothes fit. These are indicators of weight loss as well.
Weight loss isnt linear. You might gain muscle while losing fat and stay the same weight. Be patient and try out other ways of measuring changes in your body besides the scales.
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Cheat Days May Provoke Unhealthy Eating Patterns And Impair Mental Well
A simple rule-based approach like slow-carb can trigger an unhealthy obsession with food choices that may wear away at our mental health over time.
For some of us, simply knowing we have one cheat day each week is enough to trigger incessant daydreaming about those cheat meals, provoke binge-eating behaviors, and prevent us from enjoying our slow-carb meal days.
Along with that, cheat meals can cause massive fluctuations in water retention, inflammation, and energy levels, which can be difficult for many of us to come back from. This is particularly important to take into consideration if you have struggled with body dysmorphia, eating disorders, and depression in the past.
How Does The Ketogenic Diet Help With Weight Loss
Low-carbohydrate diets have been promoted as weight loss diets for a long time. In the last 50 years, low-carbohydrate diets such as the Atkins Diet, the Dukan Diet, the South Beach Diet, the Paleo Diet, and the Ketogenic Diet have been the most popular weight loss diets. People on these diets swear by them and they are not shy about sharing their double-digit or triple-digit weight loss results.
The idea behind these diets is the carbohydrate insulin model of obesity . This model points the finger at insulin as the main factor for fat gain, and it claims that as long as we keep insulin release low by reducing carbohydrate intake, the body cannot gain fat. This model has been challenged, proposing that calorie balance is the single most important factor in weight gain and weight loss .
If low-carbohydrate diets are not superior, how is that possible that thousands of people claim to have lost the weight they couldnt lose on a low-fat diet? That is indeed a curious case, and I wanted to experience the ketogenic diet first hand to understand this for myself.
Being a scientist myself, I approached this little n=1 experiment as scientifically as possible. I want to emphasize that the results of my experiment are not scientifically valid for anyone but me. Diets are very individual, and in order to get conclusive results, we need a large sample size. Even then, the results reflect the average of the group and your individual results might be different.
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Mistake #: Not Looking Out For Hidden Carbs
Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.
What to do:
- Eliminate processed foods. These often contain a lot of sneaky carbs, even those branded as healthy. Stick to whole foods instead.
- Cut out artificial sweeteners. These can raise insulin levels and affect ketosis. Plus, they contain a lot of junk youre just better off avoiding. If you must use a sweetener, stick with stevia or these top keto sweeteners.
- Beware of hidden carbs. This article can help you look for any hidden carbs in your diet.
Mistake #: Eating Too Many Calories
Although its harder to overeat on a high-fat keto diet, its still possible to eat more calories than you need. If you dont stay at a calorie deficit, you wont lose weight.
What to do:
- Track your calories. If you dont see meaningful weight loss after several weeks, make sure you use the keto calculator.
- Eat fewer nuts. Although some nuts are keto-friendly, theyre also high in calories and some contain more carbs than others. Coincidentally, theyre also easy to overeat, so measure your intake when snacking on nuts. Learn more about which nuts are best here.
- Try intermittent fasting. Only eating within a certain period of time which is the basis of intermittent fasting can help you lose weight faster and reduce overeating. By fasting, youll find it a lot easier to stay in a calorie deficit.
- Dont go overboard. Make sure you arent eating too little. While a deficit is necessary, too little food can cause metabolic damage and do more harm than good.
Those who have yo-yo dieted a lot in the past might also need to give their bodies time to recover from damage. This might mean allowing your body to heal while focusing on healthy keto nutrition.
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How To Find The Best Diet For You
You are probably wondering why there are so many diets out there its because they all work. They may not work for everyone, but they all work for someone.
Instead of trying to find the best diet by reading about other peoples experiences with various diets, you can find the best diet for yourself.
We all have different preferences and personalities. Furthermore, our genetic differences and backgrounds may make a difference as well. Some people cant handle overly restrictive diets while others need strict rules to be successful.
No matter what science says, the best diet for you will be the one you can stick to in the long term. Significant weight loss results happen anywhere between 3 months to a year. However, you will gain the weight back once you go back to your old habits. Therefore, the diet you pick to lose weight needs to be effortless and sustainable.
Here is a guide for you to conduct your own diet experiment to find the best diet for yourself:
If you need help with your personal transformation, check out my one-on-one coaching service.
Yesterday 06/13 Was My First Month On The Keto Diet
I followed the diet, kept all my foods within the low carb threshold, . My caloric and carb intake are lower than ever, yet the After reading it i thought it sounded very similar to the atkins diet (which i have heard of vs. I do keto/bullet proof coffe in the morning a light lunch, usually salad and dinner is protein and low carb veggies. Despite the weight loss advantage, you have the benefit of feeling better, more energy/stamina, . If i do keto for a month or two and then just eat at a. Every male ever on keto, or just weight loss in general. Mfp i use just because i am incredibly familiar with it from my previous weight loss attempts and it has all the food i eat regularly already . Then nothing for a couple of weeks. My weight loss seems to have slowed dramatically now that i’ve been on keto for a month. I had a lot to lose, and was high carb so week 1ish i lost 9 lbs of water. I’ve been loosely using the keto diet . I lost 8 kg in total, equivalent to 17.6 lbs.
I lost 8 kg in total, equivalent to 17.6 lbs. Nearly 20% of my weight loss target was achieved in 1 month. Every male ever on keto, or just weight loss in general. Mfp i use just because i am incredibly familiar with it from my previous weight loss attempts and it has all the food i eat regularly already . After reading it i thought it sounded very similar to the atkins diet (which i have heard of vs.
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I’ve Lost 8 Pounds After Two Weeks On The Keto Diet
After two weeks on the Keto diet, I am down 8 pounds! A lot of that is probably water weight and bloating, but I look and feel great! My clothes are fitting better and I am feeling more confident!
I didnt take a photo right before I started but the one on the left is from a couple days in. Even from there you can see a difference, I especially see/feel it with bloating.
Youre Eating Too Many Healthy Sugars
When following a low carb or ketogenic diet, eating sugars marketed as healthier alternatives like coconut sugar or raw cane sugar isnt necessarily good for your health.
All sugar is high in carbs and can prevent your body from adapting to the low carb diet.
This also applies to:
Low calorie sweeteners are fine for most people, but you may want to consider limiting them if you have trouble losing weight. Some products contain digestible carbs as fillers.
Despite being natural, sweeteners like honey and raw cane sugar are just as high in carbs as regular sugar.
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How Much Weight Will You Lose On Keto
The good news for those interested in the ketogenic diet is that it is an extremely effective method for weight loss for a number of reasons:
With the importance of weight loss in the back of your mind, and an understanding of some of the factors that impact weight loss, we can now look at the amount of weight you can expect to lose on keto. This guide is based on the assumption that someone is following a strict keto diet where 75% of their calories come from fat, 20% comes from protein, and 5% comes from carbohydrates.
I Still Am Adjusting To The Energy Loss
I dont think I am fully Keto adapted yet, I still have days where I am more tired and feeling a little sluggish. But, that may also have something to do with this pandemic were in :/ Its hard to distinguish between the two. A lot of people have reported feeling sluggish and less motivated through all of this.
I workout most mornings so that may be making the adjustment a little more difficult, but I do it for my mental health, so I dont plan on stopping. Hopefully that will work itself out soon!
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Every Male Ever On Keto Or Just Weight Loss In General
Every male ever on keto, or just weight loss in general. My weight loss seems to have slowed dramatically now that i’ve been on keto for a month. I followed the diet, kept all my foods within the low carb threshold, . Yesterday 06/13 was my first month on the keto diet. If i can keep this up, . I do keto/bullet proof coffe in the morning a light lunch, usually salad and dinner is protein and low carb veggies. Despite the weight loss advantage, you have the benefit of feeling better, more energy/stamina, . I lost 8 kg in total, equivalent to 17.6 lbs. Keto diet which i have not). Mfp i use just because i am incredibly familiar with it from my previous weight loss attempts and it has all the food i eat regularly already . Then a pound or 2 most weeks since. I had a lot to lose, and was high carb so week 1ish i lost 9 lbs of water. Then nothing for a couple of weeks.
Low-Carb Diet Results After 1 Month Reddit. Mfp i use just because i am incredibly familiar with it from my previous weight loss attempts and it has all the food i eat regularly already . Yesterday 06/13 was my first month on the keto diet. I lost 8 kg in total, equivalent to 17.6 lbs. After reading it i thought it sounded very similar to the atkins diet (which i have heard of vs. Despite the weight loss advantage, you have the benefit of feeling better, more energy/stamina, .
A subreddit for all your before/after pictures of your keto progress.
You’ll Start Seeing Results Quickly
Even though I was only committed to this diet for two weeks, I couldn’t help but weigh myself after my first week. I wasn’t feeling hungry or deprived, so I worried that I was doing something wrong. Despite my concerns I’d dropped 1.8 pounds after one week on the diet. After my second week, I’d lost 3.4 pounds and started to notice my frame thin out a bit. So yes, I did get to eat dairy, drink wine, and drop a few pounds. Needless to say, I think this is a plan I could happily stick with. But first I need a slice of pizza.
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How Does It Work Slow Carb Diet Results Before & After
According to his slow carb survey, Tim found that 84% of people who stuck to the diet for four weeks lost weight and 14% of slow-carbers lost more than 15 pounds in that time span.
Put in another way, this means that 14 out of every 100 people who followed the slow carb diet for four weeks lost more than 3.75 pounds per week. Thats a lot of fat loss for such a short amount of time!
That being said, we must keep in mind that these results are not unique to the slow carb diet. In fact, it is relatively common for someone who is overweight or obese to lose fat rapidly after making a significant change to their diet and sticking to it for four weeks.
For example, lets compare and contrast three different approaches: keto, paleo, and slow carb. Though they are based on different rules and principles, each one has helped induce rapid fat loss results for thousands of people.
The secret behind each diets incredible success stories is not eating like a caveman, following slow carb rules, or restricting net carbs to zero. Rather, each one works by the same mechanism: reducing overall energy intake enough to promote fat loss.
This is the common denominator that explains why such different dietary strategies can help us lose weight, from high-carb vegan diets to zero-carb carnivores and everything in between.