How Does the First Week Feel?

The first step is planning and preparation. Transitioning to a ketogenic diet is a significant change for your body. You're not just swapping out a few meals but shifting your body's primary fuel source from glucose to ketones.

So, what can you expect during the first week? Some people experience a decrease in energy levels, a change in bowel habits, and perhaps a slight dip in mood. But these are temporary. Your body is simply adjusting to its new fuel source. This brings us to the infamous "keto flu." Don't let the name scare you. It's just a catchy term for the temporary symptoms some people experience when they start a keto diet: fatigue, headaches, nausea, and irritability.

The good news? It's manageable. Staying hydrated, replenishing electrolytes, and eating enough healthy fats and calories can help ease these symptoms. And remember, this is temporary. Once your body adapts to ketosis, you'll likely feel more energetic and focused than before.

Can I Eat Carbs on Keto?

Yes, you can eat carbs on keto, but only a small amount, and net carbs are the number that counts. Beginners should aim to keep net carbs under 20 to 50 grams a day to stay in ketosis.

Total carbs are the complete amount of carbs in a food. On the other hand, net carbs are the carbs that your body can digest and use for energy total carbs minus fiber and sugar alcohols, according to the American Diabetes Association. To stay in ketosis, you'll want to focus on net carbs, aiming to stay under 20 to 50 grams per day.

That 20-to-50-gram range is a realistic starting target, though the exact number varies by person, activity level, and goals. Tracking net carbs with a food journal or an app makes week one easier while the habit is still new.

Does Keto Have Side Effects?

Yes, keto has side effects, but most are temporary and manageable. Beyond the keto flu, the common ones are constipation, bad breath, and a short dip in exercise performance while your body adapts. And remember, side effects like constipation or bad breath are temporary and manageable. Drink plenty of water, keep up with those electrolytes, and remember why you started this journey in the first place.

Lastly, we can't stress enough the importance of consulting a nutritionist, dietitian, or healthcare professional before starting a keto diet. They can provide personalized advice based on your health history and goals. The keto diet may be unsafe for people who with diseases related to the gallbladder, liver, pancreas, or thyroid, and for those who are pregnant or breastfeeding.

Start your morning with a keto breakfast. How about an omelet featuring bell peppers, onions, and mushrooms made with olive oil or a couple of hard-boiled eggs with a side of crispy bacon and a dollop of sour cream?

Mid-morning munchies? Reach for keto snacks like adding some nuts to Greek yogurt or pairing some raspberries and cream cheese. For a delicious keto dinner, feast on a juicy steak with a side of roasted Brussels sprouts cooked in coconut oil or grilled chicken atop a zucchini noodle salad tossed in avocado oil and topped with parmesan.

Each week, your grocery list will be loaded with high-quality keto foods, including meats, dairy products, nuts, seeds, legumes, low-carb fruits, and a rainbow of veggies.

Are you in need of some substitutes for your favorite non-keto-friendly foods? We've got you covered. Swap starchy vegetables for low-carb options like cauliflower. Use olive oil or avocado oil in place of vegetable oils. Sweet tooth? Opt for natural sweeteners like stevia or monk fruit instead of sugar. And salad dressings? Make your own with olive oil, vinegar, and a dash of sea salt.