You've decided you want to try keto, and you're starting this week. Maybe you're super excited or maybe you're a little nervous. It's a big change!
The first week of keto is tough — everyone knows that. But it doesn't have to be miserable, and it certainly doesn't have to be a disaster!
Here are some tips and tricks to help get you through your first week on keto successfully:
- Eat enough fat. Don't be afraid of fat, because even though the ketogenic diet is known for its high-fat content, it doesn't mean that you can't eat carbs — but only low amounts (20 grams or less) per day.
- Drink plenty of water. Because your body is no longer used to processing carbs, it will start using up all the stored glucose in your muscles and liver cells first before turning to fat as a source of energy. This means that most people will experience "keto flu" during the first week as they adjust to eating low carb foods and giving up sugar.
- Add salt and electrolytes to your water or food. This will help avoid the cramping, headaches and fatigue many people experience during their first week on keto because they're dehydrated from not eating enough sodium and potassium, which are lost when the body flushes excess water out of its system during ketosis (the process in which cells burn fat instead of carbs for energy).
- Take exogenous ketones. A keto supplement can give you an extra boost of energy when you need it most — early on in your switch to keto when your body is still adapting!