May 17

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What To Expect When Starting The Keto Diet


Ketogenic diets have been fast on the rise, but what is it? A keto diet, in essence, is a low-carb diet. The point of a keto diet is to get the majority of your caloric intake from proteins and fats rather than carbohydrates.

There is no shortage of healthy dinner ideas on the internet, but we would like to give you more accurate insight into what you will experience during a keto diet.

Immediately Noticeable Changes

You will notice carbohydrate withdrawals in the first few days of starting a keto diet. Also known as “keto flu.” You will begin experiencing some irritability, fatigue, insomnia, headaches, and mood swings. Fortunately, you can add more salt and potassium to your diet to combat this.

Keep in mind that your body is changing how you metabolize your foods.

Weight Loss

When starting a keto diet, be prepared for the “water weight” to disappear. Even though this is water weight, it signifies that you are on the right track. Without the consumption of carbs, your insulin levels will drop. This allows your kidneys to eliminate the excess sodium in your system.

After a month, your body will become more adept at using alternate fuel sources. Once your body has started using fat cells as a food source, you will notice changes. Every person is built differently, and you will notice more or less changes from one person to the next.

Decrease In Appetite

Keto diets are known for the appetite decrease that follows soon after beginning. This is due to a drop in the production of the hormone adiponectin.

Adiponectin regulates your glucose levels. With a decline in the hormone adiponectin, your appetite will be suppressed. This will help you to stay in a caloric deficit throughout your keto diet.

Insulin Sensitivity

You will notice your insulin sensitivity increasing. Your sugar levels will be slower to rise because you cannot consume sugary and starchy foods. This is beneficial to those who have type 2 diabetes.

Stabilized Or Increased Energy Levels

Once your body has adapted to the keto diet, your energy levels will stabilize. This can take about 6 to 12 weeks. When there is little to no carbohydrate consumption, your energy levels are less likely to spike.

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    Bathroom Changes

    You may notice that you struggle with answering nature’s call. You may never have experienced this on your previous diet. But with the keto diet, your intake of the essential dietary fiber changes significantly. Increasing your fiber intake will prevent discomfort when answering nature’s call.

    You Won’t Be As Bloated

    Because carbs tend to sit right on your gut, bloating you, you will notice with a lack of these foods; your midsection will start shrinking.

    Although keto diets do work, everybody is different. You cannot go into a keto diet unprepared. Do your research. Creating a healthy eating plan will help you stick to your diet. If you are willing to go a step further and meal prep for the week ahead, you’re on your way to your goal. Moreover, adding exercise to the mix of things is also beneficial to this unique eating plan.