Your First 7 Days on the Ketogenic Diet
The ketogenic diet is, without a doubt, one of the most popular diets shaping the meal plans of people all over the Western world. Recent media coverage, high-profile endorsements, and science-backed medical claims all help to drive its growing fame.
If you are ready to adopt the keto lifestyle, you may be both excited and curious. The ketogenic diet is simple, but for most people it won’t be easy. This is especially true during the first few weeks. If will power isn’t your strength, the idea of removing junk food, pasta, and breads from your diet and replacing them with a keto meal plan can be intimidating. One thing keto has other diets don’t is an awesome substitute for your carb cravings – fat.
The team at KetoBowl.com wants to help you through your first week on the ketogenic diet so you understand how to prepare, what to expect, and how to navigate some of the challenges that can slow down your success.
Adopting the keto diet is not hard, but for many of the people who choose to adopt it, the keto diet plan is such a drastic departure from their typical diet, it’s a good idea to know what to expect (and how to manage those expectations) before you ever start the diet.
Just a warning: You will feel the physical and mental impact of the keto diet within just a day or two of being on the diet. But this book will show you how to get through that part of the process.
Four Steps to Prepare You for What’s Coming
There are four steps you should take before starting this diet to make your transition into a ketogenic lifestyle as seamless as possible.
Do your research
Our guess is you found us and joined our community because you were researching the ketogenic diet. Take some time in the days before you jump into the ketogenic diet to figure out where the popular forums and keto communities are so you can get both support, feedback, and information when you need it. And you will need it.
Powders and supplements
You should also get a head start on testing protein powders and supplements. Find out which protein powders work best for your body and lifestyle. We’ll be honest here. Some of the products on the market are nutritionally sound, but they taste terrible. Some supplements are bio-available, meaning your body can break them down and use them to power your body, while others will pass through your system and never even break down.
Take some time before you start your diet to determine which supplements and protein powders you will use.
You also need to find out which foods to eat in a keto meal plan. It’s a good idea to make a list of the foods you currently eat on a regular basis that are keto-friendly. There’s a good chance you will also be adding new foods to your diet to replace the foods you will be removing from your diet.
Stock up on keto-friendly foods
Make sure that the day you start the keto diet, you have access to keto-friendly foods in the refrigerator and in your pantry. If you live alone or your partner or family are embarking on the keto diet with you, consider getting rid of any junk foods, cereals, pasta, grains, starchy produce like potatoes, and almost all fruit. Also get rid of sugary drinks like sports drinks, juices, and soft drinks. These are all high-carb foods that probably won’t fit into your high-fat, low-carb diet.
Set a Goal and Measure Your Progress
Regardless of your reason for adopting a ketogenic diet, you want to set a definite goal for yourself and determine how you will measure your progress.
You can set a weight loss goal, such as being able to comfortably wear your pre-pregnancy jeans. It is easy to determine how much weight you’ve lost by stepping on the scale every few days. Or you can decide to use keto to break a sugar addiction and track your progress by incrementally decreasing the amount of sugar you consume every day. You may want to increase your productivity or gain better mental focus by setting realistic daily tasks and checking them off as you complete them.
Whatever your reason for starting the ketogenic diet, have a clear picture of what that reason is and figure out a way to measure your progress.
Know Your Starting Point
The day before you officially start on the diet, record your weight, take your measurements, chronicle any energy highs and lows. Keep a digital food diary to record how much you typically eat in a day, and the quality and source of your calories.
One of the critical factors for measuring your success on the diet is knowing your starting point. That means if your goal is to lose weight, you need to get a very clear idea of how your clothes fit pre-diet. Can you button your topics? Can you pull your pants up over your hips? How do your rings fit?
If your goal is to stabilize your energy so you don’t have dips or crashes during the day, take notice of the time you typically crash, how long it lasts, and what it usually takes for you to get back on track.
Now, let’s get started.
Day 1: The Big Chop
Massive Action Step to Take on Day 1
Cut your carb intake by at least 50% today, starting with your very first meal.
It’s your first day on the ketogenic diet, so make it count. The simplest way to do this (though not necessarily the easiest way) is to cut your carb intake drastically today, from your very first meal.
Here’s Why You’re Cutting Carbs Your First Day on Keto
The ketogenic diet is a high-fat, low-carb nutrition plan that works by restricting your intake of carbohydrates. The human body gets its energy from glucose, which the liver makes by synthesizing the carbs you eat. When you reduce your carbs, the body has fewer carbohydrates available to use for energy. When the body runs out of carbs to burn, it starts burning body fat for energy.
Here’s why that’s important:
The average American woman eats between 1,800 and 2,500 calories a day. The typical American man eats about 3,000 calories a day. According to the Dietary Guidelines for Americans 2010, the USDA recommends getting 50% to 65% of your calories from carbohydrates daily, or 225 grams and 500 grams.
The problem is most Americans eat more carbs that they can actually burn on a given day, which may be why two in three American adults are now considered to be overweight or obese, according to the National Health and Nutrition Examination Survey 2009 – 2010.
While more than half (55.5%) of Americans report exercising at least three days a week according to a poll published by Gallup in June 2015, physical activity at work is declining. In 1960, 50% of the workforce had jobs that required moderate physical activity. Today, only 20% of the Americans work jobs that require moderate activity. The remaining jobs are sedentary or low-activity jobs. In dietary language, Americans are burning between 600 and 750 fewer calories per workweek than they used to.
And eating about 1,600 more calories per workweek than they did in 1970.
Choose Your Carbs Carefully
Keto dieters limit carb intake to 5% to 15% of total calories consumed (25 grams to 70 grams of carbohydrates a day). If you’re going from 200 grams of carbs a day to 30 grams of carbs a day, focus on making sure the carbs you do eat are nutrient-dense. Doing this will keep you feel full for a longer period of time and ensure your body is being supplied with the nutrients it needs as it makes the adjustment from a standard diet to a ketogenic diet.
Day 2: Resetting Your Body
HARDCORE ACTION TO TAKE TODAY
Increase your water intake and start every day by drinking at least 20 ounces of water before – not with – your first meal.
After 24 hours on a ketogenic diet you will begin feeling your first indications that your body is changing. Two of the more common challenges new keto dieters face are cravings and thirst. The thirst probably won’t begin for a few days yet, but you may be experiencing cravings. If you increase your water intake, you will be able to minimize both.
The Health Benefits of Being on a Ketogenic Diet
Most of the buzz surrounding the ketogenic diet focuses on its benefits. You can do a quick Google search and find out there are very few detractors online griping about the diet. You may think, “Well, the diet is still pretty new. Just wait.”
Epilepsy and metabolic disorders
In fact, the ketogenic diet was first designed and put to use more than 90 years ago when a med student used fasting as an effective treatment for epileptic seizures. Several years later, Dr. Russell Wilder of the Mayo Clinic discovered the same three compounds – acetone, β-hydroxybutyrate and acetoacetate (called ketone bodies) – released by the liver during periods of fasting were also present in people with high-fat, low-carb diets (Gasior, Rogawski, Hartman)
Since then, the keto diet has been used as a nonpharmacological treatment for medicine-resistant seizures, Parkinson’s disease, Alzheimer’s disease, Type 2 Diabetes, and a host of metabolic disorders.
Sustainable weight loss
Perhaps the most well-known benefit of adopting the ketogenic diet is its ability to help dieters lose weight and decrease body fat rapidly – in a matter of days, in fact.
Losing fat isn’t so much about decreasing calories as it is about controlling the liver’s access to simple carbs that it can quickly convert to glucose and burn for fuel. Removing simple carbs like grains from your diet and eating only nutrient-rich, low-carb plant-based carbohydrates forces your body to burn fat instead of the simple carbs it would normally use for energy.
And because the keto diet isn’t based on depriving yourself of foods, but rather removing empty calories from your meals, your body doesn’t feel hungry so the weight loss is sustainable.
Improved cognitive function is a major and much-publicized benefit of adopting a high-fat diet. The human brain is nearly 60% fat (Chang, Ke, Chen) and eating foods rich in fatty acids is crucial for brain function. Researchers believe a high-sugar diet decreases brain plasticity, which is the brain’s ability to adapt to change.
The brain is one of just a handful of organs in your body that needs carbohydrates (glucose) to function. That’s why it’s important that you become sort of a carb nut. Be the gatekeeper of your body to ensure that if you’re eating 30 grams of carbohydrates a day, they are carbs that promote clarity, mental acuity, memory, and overall cognitive function.
It is absolutely possible that during your first few weeks on the ketogenic diet, your mental reaction time may slow just a bit even though you can simultaneously experience a boost in your ability to focus. Don’t worry. It takes a few weeks for the brain to adjust to using ketone bodies for fat as its primary source instead of glucose from carbs as its primary source.
Your brain will still need to get 30% of its fuel from glucose. If you aren’t eating enough carbs to meet this need, your liver and kidneys will begin converting some of the fat to glucose through a process called gluconeogenesis to fulfill your body’s need glucose.
Day 3: Macronutrients
HARDCORE ACTIONS TO TAKE TODAY
Calculate your macronutrient needs. Don’t give yourself any leeway.
Food as Fuel
If you have spent any amount of time doing research on the ketogenic diet, no doubt you have seen the word “macros” appear. Macronutrients, or macros, refer to fats, proteins, and carbohydrates – the three substances the human body uses for energy.
Today, you are going to calculate your macros to help you jump start fat loss. Think of your macros as the framework for your diet. This is so important.
In theory, you can eat anything you want to eat as long as what you eat fits within your macros. During your first few months of keto, your macros dictate your outcomes. Your macros determine how quickly you will increase cognitive function, how much weight you lose and how quickly you lose it, and your macros play a huge role in how your body reacts to your new diet plan.
Keep in mind the numbers you calculate today will change over time. As well, the foods that are good for you to eat as a keto dieter may also change over time as you seek to optimize your performance, increase your endurance, lose or gain more weight, and get razor sharp focus.
Total Carbs vs Net Carbs
If you check out the Nutrition Facts on packaged food in the US, you will notice a section on the label called Total Carbohydrates. Usually, Total Carbohydrates includes two subcategories – Dietary Fiber and Sugars.
Well, fiber is a carbohydrate, but it doesn’t get digested or converted to glucose. Fiber comes in, cleans things up and is expelled from the body.
For the purposes of the ketogenic diet where your goal is to restrict the amount of carbs your body uses for fuel, we remove fiber from that calculation of carbohydrates consumed. So, while the Total Carbohydrates listed on a package may say 21 grams, if 7 grams are from Dietary Fiber, the net carbs is 14 grams. Whenever you calculate your macros, you want net carbs, not total carbs.
Complete Protein vs Incomplete Protein
There are 20 amino acids which serve as the building block of protein. Of those, 11 amino acids can be produced in the human body. The 9 amino acids we can’t produce on our own – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine – we get from the foods we eat. These are called essential amino acids.
When we find a protein source that contains all nine of the essential amino acids, we refer to it as a complete protein. The foods we eat can be either complete proteins and incomplete proteins.
How to Calculate Your Macros
You may see tons of calculators online that use your age, height, gender, activity level, profession, body type, weight, and target weight to help you figure out how many grams of protein, net carbs, and fat you need to eat per day.
If you’re like most people, you probably prefer to use online macro calculators that allow you to easily answer a few questions to calculate your macros automatically.
For the sake of transparency, let’s take a look at the actual math involved in calculating your caloric intake and your macros before we send you over to our calculators.
Figuring out how many calories you need a day
The Institute of Medicine publishes the Estimated Energy Requirement equations to provide criteria for determining how many calories you need per day.
If you look at the formulas, you will see that recommended caloric intake hinges on the amount of physical activity you regularly get. The more sedentary you are, the less your recommended caloric intake. Use the equation below to get your recommended daily caloric intake.
The Institute of Medicine identifies three levels of physical activity:
- Sedentary means only the light physical activity associated with independent living
- Moderately active means about half an hour of moderate to vigorous exercise in addition to this.
- Active means at least an hour of exercise and very active means being physically active for several hours each day.
Adult Male over the age of 19 – Estimated Energy Requirement
(662 – (9.53 * Age)) + Physical Activity * ((15.91 * weight) + (539.6 * height))
Adult Female over the age of 19 – Estimated Energy Requirement
(354 – (6.91 * Age)) + Physical Activity * ((9.36 * weight) + (726 * height))
|Activity Level||Adult Male||Adult Female|
To maintain your current weight, eat the same number of calories you’ve been eating. If you want to lose weight, reduce the number of calories you eat.
Important: If the difference between your current caloric intake and your recommended caloric intake totals more than 500 calories a day, don’t try to cut your calories all at once. Instead, restrict your carb intake to 5% to 15% of your total calories. You can reduce calories incrementally over a number of weeks. In a few days, your appetite will naturally taper off and you are likely to eat less anyway.
The three different types of ketogenic diets
There are three primary macro templates for the ketogenic diet. Of course, you can modify these as you see fit to help you reach your respective goals:
- True Ketogenic Diet: Get 2–4% of calories from carbs, 6–10% from protein and 85–90% from fat
- Standard Ketogenic Diet: Get 5% of calories from carbs, 20% from protein and 75% from fat.
- High-protein Diet: Get 5% of calories from carbs, 35% from protein, 60% from fat. This diet is more suitable for athletes and those who are very active, as muscle activity uses more protein. Excess protein can kick you out of ketosis. If you are sedentary, avoid choosing a high-protein diet if you want to burn fat for fuel.
Figuring out your macros
Using your caloric intake and the macro template for the keto diet that best suits you, calculate your personal macros. Use the following conversions:
1 g of protein = 4 kcal (calories)
1 g carbohydrates = 4 kcal
1 g fat = 9 kcal
Here’s how the macros will look:
A woman who eats 2,000 calories a day and does Cross Fit four times a week may choose a modified high protein keto diet. She can get 8% of her calories from carbs, 32% from protein, 60% from fat. Her macros would look like this:
Net Carbs = 160 kcal / 40g
Protein = 640 kcal / 160g
Fat = 1200 kcal / 151g
Understanding how to properly calculate your macros will ultimately determine how quickly you reach your health and nutrition goals.
Of course, now that you know how to do it all by hand, automate it. Go over to the macros calculator, or play around with the sidebar calorie calculator.
But always remember: Your macros can and should change as your make progress with the diet. Play around with numbers to find the macronutrient profile that delivers the best results for your specific of goals.
Day 4: Ketosis
HARDCORE ACTIONS TO TAKE TODAY
Cut your carb intake so your total net carbs account for no more than 5% 10% of your total caloric intake.
If you ever read an article about the ketogenic diet and thought it sounded too good to be true, this article is for you. No, we’re not going to be myth-busting. This post is about the science behind the ketogenic diet. This is how to go from burning the carbs you eat to burning the fat stored in your body. This is the story of ketosis.
A Simple Definition of Ketosis in Plain English
Ketosis. It’s the reason the ketogenic diet can be meat-based, and the reason you count carbs, not calories. Ketosis is the process from which the ketogenic diet got its name in the early 20th century. Almost 100 years ago, Dr. Russell Wilder coined the term ketogenic diet because he found that ketosis helped curb the occurrence of epileptic seizures in children.
So, what is ketosis?
Ketosis is the metabolic state wherein your body switches from relying on the carbs you eat as its main source of fuel to relying on the fat stored in your body as its main source of fuel.
How Long Does it Take to Start Burning Fat for Fuel?
It’s possible to start burning fat for fuel without being in ketosis. If you have periods of fasting throughout your day – sleeping for eight hours at night counts – you can burn through a significant amount of your stored blood sugar (glycogen). It’s possible that at the end of your 12-hour fast, a growing amount of your energy will be coming from fat stores.
But true ketosis means you’re generating anywhere from 65% to 75% of your daily energy from the fat you burn.
New adopters of the ketogenic diet can usually enter ketosis within the first three to five days of restricting their carbs to less than 50g to 70g a day, according to Dr. Steve Hertzler, Chief Science Officer of EAS Sports Nutrition. That’s anywhere 200 to 280 of your daily calories coming from carbs a day.
Whenever your carb intake falls below the amount needed to fuel your everyday actions, your liver starts synthesizing fat. The end result is water-soluble molecules called ketone bodies.
The creation of ketone bodies can happen within hours of your last meal. This is true even if your glycogen stores haven’t run out. The body defaults to using glucose for fuel over ketone bodies. When there isn’t enough glucose available to provide sufficient fuel, the body will reserve any available glucose for use by red blood cells, the brain, and the few organs that rely on glucose to function. Your remaining voluntary and involuntary bodily functions will get their fuel from ketone bodies.
Why it’s so important to reduce your carb intake if you want to be healthier
We’ve written before about how so many Americans are regularly eating more calories than they are burning. You can read that article (under the section entitled “The One Thing That Makes Keto Seem Like Magic”) by clicking here.
One of the most problematic dietary habits you can develop is eating more calories than you can burn every day. The second problematic dietary habit is eating too many of the wrong types of calories every day.
There are three important issues that arise when you eat more carbs than you can burn:
The carbs you don’t use, you will store as fat
The carbs you don’t burn through gluconeogenesis (creating new glucose), you store through lipogenesis (creating new fat). Think about that.
If you eat more carbs than you can burn every day, you increase your fat mass incrementally every day.
Eating simple carbs spikes your blood sugar. Whenever your blood sugar is elevated, your body stops burning fat for fuel.
Simple carbs like bread, pasta, junk food, natural fruit juice, and pre-packaged health foods are packed with sugar and starch. When you eat these foods, your body starts burning them immediately, converting them to glucose (blood sugar). When this happens, your pancreas goes to work manufacturing insulin to clean the sugar from your blood.
Insulin is the hormone that makes it possible for your body to use the sugar from carbs as energy. When your insulin levels are high, it has a “locking effect” on the fat stored in your cells. When your insulin levels drop and stabilize, the fat stored in your body is unlocked. Your body can then convert fatty acids to ketone bodies that it can use for energy.
Studies show there is a definite link between increased insulin levels and decreased cognitive function.
The Harvard Mahoney Neuroscience Institute has a fascinating newsletter called “And the Brain” that gives readers insights on how different internal and external triggers impact the brain. Issues include Nightmares and the Brain, Reading and the Brain, and a catalog of other titles.
In Harvard’s Sugar and the Brain issue, a 209 study conducted by a team of scientists at the University of Montreal and Boston College linked excess glucose consumption to memory and cognitive deficiencies.
A separate study found there was a link between diets high in sugar and carbs and mild cognitive impairment. Whenever the brain gets overloaded with insulin signals from overeating carbs, it shut down its insulin signaling and sensitivity. This can give way to cognitive impairment. But mild cognitive impairment can be reversed by replacing simple carbs with complex carbohydrates and increasing consumption of polyunsaturated fats.
Five Easy Ways to Tell When You’re in Ketosis
1. Your breath smells weird.
One of the first changes you will notice once you are in ketosis will be in the way your breath smells and the way your tongue feels. You mouth may feel dry, or feel as if you haven’t eaten. Don’t worry. That’s normal.
It is often the case that when you are in ketosis, your breath will smell a little like acetone, which is one of the three compounds that makes up the ketones your body is burning for fuel. This is all good news. Bad breath is a telltale sign you’re in ketosis. So, keep mints handy if you have client-facing responsibilities at work.
2. You lost weight or your belly is flatter.
A more favorable sign of being in ketosis will be noticeable fat loss around your midsection. Your belly may look flatter. Your pants may feel a little looser. Once your body stops relying on glucose for fuel, the body stops storing fat and starts burning the fat you have.
3. You’re not eating as much as you used to eat.
You may have cravings, but you won’t be hungry.
Here’s the answer to the riddle of why you always seemed like you needed to eat pre-keto: Eating simple carbs and sugars spikes your insulin levels. When insulin levels spike, the body knows it needs to synthesize the sugar that’s present in the blood, so it turns off ketosis. Your body always wants to protect your fat stores so you survive during times when food is scarce. The more carbs you eat, the more fuel your body can use without ever having to touch the stored fat.
When you restrict your intake of carbs, insulin levels drop, which “unlocks” the fat stored in your cells. The body begins using the fat in your cells for fuel. This is called ketosis.
For many people, their lifestyle, stress level, and the fact that they aren’t getting enough nutrients keeps them reaching for more and more things to eat. When you substitute simple carbs for complex carbohydrates, your body stops looking for more food to eat.
You are sated (satisfied), and satiety is a key indicator you are in ketosis.
4. A urine test is positive for ketone bodies.
Taking a urine test is one of the best ways to tell if you are in ketosis. Ketone strips are self-administered urine tests you can use to test the presence of ketone bodies in your urine. You can generally pick up ketone sticks for less than $10 at the local pharmacy.
5. You feel sick.
If you start feeling terrible a few days after starting your ketogenic diet, you probably have what’s called the keto flu. Congratulations. That means your body is adjusting to making the switch from using fat for fuel instead of using glucose for fuel.
The keto flu can last anywhere from a few days to a few weeks in duration, and typically manifests as a series of symptoms / issues. These include energy crashes as your body switches midday from using glucose to using fat, hives, constipation, nausea, seemingly unquenchable thirst, and brain fog. Keto flu symptoms usually arrive together or in close sequential order and the severity of this bio-chemical reaction varies in severity from person to person.
If yours seems unbearable, you’re not alone. The good news is you only have to endure the keto flu once, assuming you stay on the keto diet and remain in ketosis.
Ultimately, there are steps you can take to minimize the symptoms of the keto flu. So, keep that in mind if the flu is particularly difficult for you.
Day 5: Keto Flu
HARDCORE ACTIONS TO TAKE TODAY
If you’re still battling fatigue or spells of exhaustion, eliminate lingering glycogen from your muscle tissues by lifting heavy weights to failure.
Most people go through some form of discomfort in the days immediately after they adopt a ketogenic diet. It’s a natural part of the process. The “keto flu,” as it’s called, is your body’s response to the rapid changes in the way it now fuels your everyday actions. Without a gameplan for how to manage the discomfort, many dieters choose to abandon the ketogenic diet altogether, not knowing that keto flu symptoms are very short-lived.
Some of the common side effects of the ketogenic diet include nausea, exhaustion, headaches, dehydration, and constipation.
The keto flu isn’t like regular influenza in that most of the side effects can be addressed and relieved immediately. Here is our catalog of common keto flu symptoms and their proposed remedies.
Common Keto Flu Symptoms and Quick Fixes
|Symptom / Side Effect||Remedy|
Nausea, gas, bloating
|Eat fresh cilantro, eat fewer carbs,|
A level of fatigue that goes beyond the regular midday lulls
|Lower your protein intake. If it’s too high, your body may not be able to fully move into ketosis. If your protein macros are normal, lift heavy weights to deplete any remaining glycogen stored in your muscles.|
Seemingly unquenchable thirst
|When you reduce your carbs, you reduce your body’s ability to “hold water” in the cells. Drink plenty of water. Take supplements. You may have an electrolyte imbalance, likely the result of low potassium or sodium levels.|
|Bad Breath||Natural remedies like fennel seeds and licorice can help with bad breath. Stay hydrated. And of course, there’s always sugar-free mints and gum.|
|A decrease in carbs can easily lead to a decrease in the amount of fiber you consume. Eat fiber-rich vegetables like broccoli and brussel sprouts|
Inability to focus, delayed mental response
|Hydrate. Hydrate. Hydrate. Get adequate sleep and track your scheduled tasks for the time being.|
|Headaches||Drink plenty of water. This may be another indication of an electrolyte imbalance. Good remedies are avocados, salt water with lemon, potassium supplements, and broccoli and cauliflower|
Day 6: Get Enough Protein
HARDCORE ACTIONS TO TAKE TODAY
Go vegan. Substitute plant-based protein for animal protein all day today.
The image of a juicy T-bone steak is a great draw for so many keto dieters. People have grown accustomed to going on diets that seem to siphon the fun out of eating. The idea of being able to have bacon, steaks, and shellfish on a diet is considered a benefit.
Still, many keto dieters are surprised to find they have a hard time getting enough protein every day. In the beginning, you give a lot of attention to making sure you’re not eating too many carbs. It’s usually not until you miss your macro goals a few days in a row that you realize you may need to try another approach to getting enough quality, low-carb protein.
The good news is there are tons of great sources of animal protein from which to choose. Even better news, there are a handful of plant-based vegetables that are fantastic sources of proteins. Just watch your carb count for plant-based complete proteins.
List of Complete Proteins
|Animal Protein||Plant-Based Protein|
An easy way to supplement your protein intake is with low-carb protein powder. There are several popular low-carb and no-carb protein powders on the market both for traditional keto dieters and for vegan ketoers.
Day 7: Results
HARDCORE ACTIONS TO TAKE TODAY
Eat less. Instead of having three meals plus snacks today, eat just two meals – breakfast and dinner. Have one snack.
It’s day seven. Congratulations on your success.
You’ve been on the ketogenic diet for a full week. What results have you seen so far? Over the course of the past seven days, you likely saw changes in one or more areas. Did you experience improved cognitive function? Weight loss or a flatter tummy? Perhaps a boost in your performance during workouts toward the end of the week. Whatever change you noticed – whether an improvement or not – make a note of your observations.
What Can You Adjust?
The next step is to make any necessary adjustments. What issues did you have that went unresolved? If you’re still having episodes of exhaustion, perhaps you can fix the problem by decreasing your carb intake so your body can make a faster switch to using fat stores for fuel. Or maybe you’re getting too much protein.
The keto diet is of little use to you if it makes you miserable and unable to function. So, it’s okay to adjust and recalculate your macros if it will make the diet itself more effective and give you the advantage of optimal performance.
Today’s Hardcore Action step is to eat less, which you can probably do without feeling hungry at this point. Success philosopher Brian Tracy once listed eating less among the habits to develop for being successful. One of the side effects and benefits of the ketogenic diet is that it suppresses appetite.
Researchers believe eating less is one way to reduce your risk of heart disease, cancer and diabetes, and even help prolong your life. At the very least, it will help improve the quality of the life you do live. Cutting even a quarter of the calories you currently eat may help improve cognitive function, as caloric restriction offers neuroprotective qualities that can help decrease the risk of dementia, Parkinson’s disease, and Alzheimer’s disease (Maalouf, Rho, Mattson).
Restricting your calories also lowers insulin levels, blood sugar, blood pressure, blood cholesterol and body weight.
No magic formula. Just eating a little less.