If you’re new to the Keto Diet or going to be starting soon, it helps to know what you’re getting yourself into! I am just over two weeks in and am LOVING it. So, I figured I’d share my experience and help others. Here is what to expect in the first two weeks of Keto AND the results I’ve seen:
What Happens in the First Two Weeks of the Keto Diet
You’ll Start Losing Water Weight
Within a couple of days of starting Keto, and definitely within the first two weeks, you’ll start losing water weight from stored carbs! Before Keto, even though I tracked calories and watched what I ate, my weight would fluctuate 2 or 3 pounds from one day to the next purely from bloating and what I ate!
You can see in the graph my weight zigzags of ups and downs… until June 16th when I started Keto! I did a fast to help jump-start Keto, and have steadily seen a decrease on the scale ever since. After the initial water weight, you will begin to continue to lose body fat since that’s what your body is using as fuel!
You May Have More Cravings
I typically don’t have a sweet tooth, but during the first week on Keto, I was craving sweets like CRAZY! Luckily there are keto-friendly alternatives and I was able to get my fix and stay in my macros.
I usually crave salt and french fries, and surprisingly, I haven’t had cravings for those or bread or pasta at all! Everyone is different though, so I suggest dealing with your cravings by finding Keto-friendly alternatives.
You'll Feel Sluggish and Tired in the First Two Weeks of Keto (Keto Flu)
The infamous Keto Flu. Many people feel sluggish, tired, and weak when transitioning to a Keto diet. It’s because your body is used to running on carbs and you’ve taken that fuel source away. So while your body is transitioning to starting to use fat as a fuel, you will definitely feel more tired. But fear not, there are things you can do to help prevent this feeling and combat it!
Make sure you’re drinking enough water (I love this bottle to help me track) and taking electrolytes to help with dehydration. I’ve also found that exogenous ketones help with my energy level as well.
After a week or two, you’ll be feeling good as new! Probably even better than before!
You'll Have to Adjust Your Workouts When Starting Keto
This was tough for me as I enjoy my morning workouts. Instead of my normal 1-hour walking treadmill workout that burns 700 calories, I did a light 30-minute walk instead. Don’t push yourself too hard, and take it easy the first couple of weeks.
You May Have Digestive Issues
When reading about starting the Keto Diet, many sources say that digestive issues like constipation and diarrhea are common. I have been fortunate enough not to have any of those issues. I drink a lot of water a day and try to make sure I get enough fiber as well. If you do find yourself with digestive issues, try these tips:
- Water, water, and more water — stay hydrated!
- Eat more low carb, high fiber veggies (like avocado, cauliflower, broccoli, asparagus, etc)
- Magnesium (can help with constipation)
- Get enough sleep
Your Hunger Might Actually Decrease on Keto
I personally have not found this to be the case (I workout in the mornings though and maybe I’m still adjusting), but many people report feeling fuller for longer since fat is very satiating.
You May Have Bad Breath
This is a very common side effect once you’re in full ketosis — I’ve personally had it! It’s caused from elevated ketone levels, read more about it here.
It should subside after your body better adjusts to being low carb. For now, I just keep sugar-free mint gum around to help!
Some People Report Insomnia
I have not had this issue at all, but apparently some people report trouble sleeping when first getting into keto. You can try a natural sleep aid like melatonin or CBD if this is an issue for you. It should subside after a couple of weeks. I personally have been sleeping like a rock!
What to Expect in First Two Weeks of Keto - RESULTS
I've lost 8 pounds after two weeks on the Keto Diet
After two weeks on the Keto diet, I am down 8 pounds! A lot of that is probably water weight and bloating, but I look and feel great! My clothes are fitting better and I am feeling more confident!
I didn’t take a photo right before I started (oops) but the one on the left is from a couple days in. Even from there you can see a difference, I especially see/feel it with bloating.
I am enjoying the food
I actually enjoy the food I am eating on Keto. A lot of people talk about how they hate eating so much greasy, fatty food… news flash, you’re not eating the right food!! This is where educating yourself is so important.
You can eat a greasy, bun-less cheeseburger from a fast food restaurant and technically have it fit in your macros, but it’s not “good for you” food. It’s not high quality meat, the cheese is over processed, and it’s likely cooked in vegetable oil which is not healthy.
For lunch, I had a spinach salad with goat cheese and a french vinaigrette and some macadamia nuts. My meal had 48 grams of fat, 12 grams of protein, and about 3 grams of net carbs. It’s important to eat good, whole food on the Keto diet!!
I still am adjusting to the energy loss
I don’t think I am fully Keto adapted yet, I still have days where I am more tired and feeling a little sluggish. But, that may also have something to do with this pandemic we’re in :/ It’s hard to distinguish between the two. A lot of people have reported feeling sluggish and less motivated through all of this.
I workout most mornings so that may be making the adjustment a little more difficult, but I do it for my mental health, so I don’t plan on stopping. Hopefully that will work itself out soon!
So far I am really enjoying the Keto diet and feel a lot better. The lack of bloating has been amazing! I am excited to give a 1-month update once I reach that point! Have any more questions about What to Expect in the First Two Weeks of Keto? Feel free to leave a comment or send me a DM on Instagram!
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