If you’ve decided to switch to a keto diet, chances are you want to give yourself the best chance for success. Adjusting your lifestyle and eating habits can take some time, so it’s important that you set up your new diet in a way that will help you stay on track and motivated.
Starting a ketogenic diet can seem intimidating, but with the right amount of preparation and dedication, it can be an enjoyable and rewarding experience.
Achieving ketosis is difficult and requires you to make major changes to your lifestyle and eating habits. It might seem intimidating at first, but don’t worry.
In this post, we’ll talk about how to get started with keto in the best possible way during your first week – from which food items should be stocked up, tips for forming healthy habits quickly, and more.
To help get you started on the right track, here are some tips for what should I do the First Week of Keto.
What is a Keto Diet?
The ketogenic diet is a low-carbohydrate, high-fat (LCHF) dietary approach designed to facilitate fat loss and improve health outcomes.
While it has been used to treat certain medical conditions such as epilepsy since the 1920s, more recently, its popularity has grown as a weight-loss tool due to its ability to promote rapid fat loss without the need for drastic calorie cuts or excessive exercise.
Though a relatively new concept in mainstream nutrition culture, mounting evidence suggests that this approach produces numerous positive health benefits when done correctly.
These include increased energy levels, reduced hunger levels, better mental clarity, and improved cognitive functioning.
Before You Begin: Preparing Your Diet Plan
When beginning any new eating plan – especially one as restrictive as keto – it’s important to take the time to plan out your meals properly.
This means considering what foods you enjoy eating, what foods are allowed on the ketogenic diet, and how much time you have available for meal prep each day or week.
Considering these factors will ensure that your transition into keto is as smooth as possible so you can stay motivated throughout the process.
It’s also important to ensure that you get enough vitamins and minerals in your diet through whole food sources such as vegetables and fruits instead of relying on supplements alone.
Eating plenty of nutrient-dense foods like leafy greens (such as kale or spinach), avocado, nuts & seeds (such as walnuts or chia seeds), fatty fish (like salmon or mackerel) & grass-fed beef will help ensure that your body is getting all of the essential nutrients it needs while promoting optimal health outcomes during this period of adjustment.
First Week Essentials: Tips for Successful Fat Loss
Though transitioning into ketosis may require some trial and error at first, following these tips during your first week can help get you off on the right foot:
Eat Real Food
As previously mentioned, eating real food sources should be prioritized over processed products whenever possible to ensure that you are getting sufficient amounts of essential vitamins & minerals in your diet, which will aid with fat loss efforts.
Drink Adequate Amounts of Water
Staying hydrated is essential for overall health & wellness — especially when switching from a higher carbohydrate diet.
Aim for at least 2 liters (or 8 cups) per day to promote proper hydration levels & maximize results during this period of switchover
Tracking daily macros (aka macronutrients) can help ensure that you stay within target percentages for protein, carbs & fats.
Another key factor in achieving successful fat loss- Using an app like MyFitnessPal makes tracking macros easier than ever before by providing information regarding common food items like serving sizes & calorific values. It also allows users to create custom recipes based on their individual preferences.
Exercise isn’t strictly required when trying to lose weight via a low-carbohydrate approach. However, regular physical activity does offer numerous additional benefits beyond just burning calories.
So if possible, aim for at least 30 minutes per day — this could include anything from walking/jogging outdoors to lifting weights at home.
Also, remember that any exercise is better than no exercise, so even if all you have time for is 10 minutes here or there throughout the day – it still counts.
Get Enough Sleep
Sleep deprivation has been linked with weight gain so try aiming for 7–8 hours per night (ideally around 10 pm—6 am) if possible.
Not only will this help prevent fatigue associated with low-carb diets, but it also assists with improving cognitive functioning, which can sometimes be impaired by extreme carb restriction.
This may be easier said than done but avoiding cravings & temptations early on in a dietary switchover period can make success much more achievable down the line.
Opting for low-carb alternatives such as dark chocolate-covered almonds instead of sugary treats might help satisfy cravings without hindering progress towards fat loss goals.
Transitioning into a ketogenic lifestyle takes dedication and willpower. However, doing so offers many potential positive health benefits, including increased energy levels and decreased hunger sensations, while potentially producing long-term results if appropriately followed over an extended amount of time — making it an attractive option for many individuals looking to make a lifestyle change. Following these tips during the first week can help you get off on the right foot & increase your chances of success.
When transitioning into this lifestyle, it is important to be mindful of the potential risks. Most notably those related to electrolyte imbalances (due to low-carb intake). Additionally, some individuals may experience short-term side effects such as headaches, muscle cramps, and fatigue. However, these usually dissipate after the body adjusts to this new way of eating. It is also important to note that individuals with existing medical conditions should consult a doctor before beginning any dietary change.
This varies from person to person, but typically it can take anywhere from 1–3 days for the body to enter ketosis & start producing ketones. During this time, it is important to remain consistent with food choices & stick to the recommended macronutrient percentages in order to maximize fat loss results.
There are a few ways to measure ketone levels; the most common of these involves using urine strips that detect an individual’s level of acetoacetate — one of the three primary ketones produced by the body. Additionally, measuring blood ketone levels is possible through specialized devices such as a ketone meter.
If you are following the guidelines associated with a ketogenic diet yet not seeing results, it may be beneficial to look into other potential causes, such as too many calories consumed per day or inadequate exercise.
Additionally, it is possible to become too comfortable in a ketogenic state, so your body may need time to readjust to new dietary changes.
Lastly, some individuals may find that their bodies respond better to higher carb intake — so experimenting with different macronutrient ratios might benefit certain individuals.