Monday — day 1 Eat: Enjoy the tasty menu below. Eat until satisfied. A low-carb high-fat diet reduces hunger. Stay hydrated: When changing to a ketogenic diet from a diet with a lot of carbs your body will get rid of a lot of water — especially in the first days. If you want something more daring, feel free to switch to another breakfast option. You can also have coffee or tea. Small amounts of full-fat milk or cream are okay. Lunch out is not recommended, but if necessary, follow these guidelines. Elegant salmon combines with vibrant, butter-fried broccoli. Lemon mayo adds zest. Cook enough so you have leftovers for lunch tomorrow that means plan on 2 servings per person.
You learned in our previous post about how a ketogenic diet causes your body to switch from glucose to ketones for fuel. To help set some clear expectations around the transition, I outlined the general timeline for getting into ketosis and what you may experience along the way. Keep in mind, there are exceptions to this timeline, as some people reach ketosis quicker than average, while others may find the process slower than expected. While every body is different, the outline below gives you a general sense of what the experience is like to transition into ketosis. Pro tip: If possible, I recommend starting the keto diet on a Thursday, as days 3 and 4 are usually the hardest part of the transition. With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition this advice applies to the M-F worker bees, of course feel free to adjust your start day to best accommodate your schedule. Your body is hard at work figuring out how to keep going without glycogen. Some symptoms you may begin to experience are headaches, fatigue, muscle aches, nausea, brain fog, and irritability. Buckle up. T his will probably be the worst carb-flu day you experience. Try to keep activity to a minimum, and if you can, minimize how much work you have to do, too. You can see some light on the other side!
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