Many of us who follow a keto diet lose weight quickly; feel a strong decrease in hunger, and a constant level of energy. As we get rid of high-carbohydrate foods, it is easier to control incoming calories.
The first week on a low-carb diet can be difficult, both psychologically and physically. While your brain and body adapt to life without glucose, most likely you will have to wait a bit until the body gets used to it.
To have an idea of what you have to go through, read below about the common side effects that are most likely when switching to a keto diet. They usually last only for the first few days to a week, and preparing for them can help to ease the transition.
Mental fuzziness and physical inactivity
The first main symptom for the next 2 or 3 days during the transition to keto-child is a general mental haze and a slow reaction. Our brain is to make instant solutions, and if given a choice, it can only work using glucose. As your body switches from glucose to ketones as its main source of energy, it continues to burn its last glycogen stores.
This leads to slow movements and difficulty concentrating, you may feel weak, but these signs should disappear quickly. Headaches, nausea, and muscle cramps can have a bad effect on your day and increased irritability can lead to a bad mood, but knowing this you can plan. Start the transition to Keto in the middle of the week, then you will have a weekend to relax and recover from your transition.
We suggest starting with a low carbohydrate content in the first week, which means getting no more than 10 g of carbohydrates per day. By doing so, you will force your body to use glycogen stores as quickly as possible. Most people tend to switch slowly to a keto diet, lowering their carbohydrate intake over time, but because of this, side effects last much longer.
If you train, during the first few weeks you may notice a decrease in strength and endurance. Some people have no problems with switching to a new schedule, and they quickly adapt, but others believe that they can not achieve the results that were before.
Be sure to eat fresh vegetables along with fats and proteins. Green vegetables are full of iron, potassium, and manganese, which are vital to maintaining your energy level.
Weakness, as a rule, passes rather quickly. Your body will fully adapt to the use of ketones as energy, so do not worry about it.
Dehydration and Constipation
Lack of greens and fiber cause constipation. Since beans, legumes, and whole grains, which are mandatory in most diets, are generally excluded in low-carb lifestyles, eating vegetables is very important.
First of all, vegetables are full of soluble fiber, which helps slow down the passage of food through your intestines. This ensures that your body receives as many nutrients as possible. Spinach and broccoli are a must-have for a keto diet.
Remember that rapid weight loss at the beginning of the diet is not fat loss; excess water has left the body. Ketosis is known for its diuretic effect. Dehydration is common for most people when starting a keto diet, and may even help deal with other side effects of the transition. If you have problems with the bladder, you should be prepared.
We recommend drinking at least eight glasses of water per day. Water plays an important role in our body, and it is very important to maintain water balance in the body.
After a while, you will notice that all these side effects have disappeared. Your body will not use glucose as the main source of energy, as your body has formed enough enzymes to use ketones.