Disclaimer: I am not a doctor, nutritionist, or expert at all. This is what has happened for me, and here are the places where I got a lot of information when I first started out:
I started the keto WOE last year with my partner to deal with his allergies to gluten and a few other things that were causing digestive issues. We did really well at it, and kept it up until we went overseas, where we both indulged, and came back a bit more bloated than expected.
I got back into it as soon as we returned because I was enjoying the feelings of digestive comfort, clear-headedness, and of course the weight loss.
Let me tell you though:
It can be rough. Especially the first few days when you get into ketosis.
The “keto flu” gets talked about a lot, and people complain a lot about early days in ketosis. I’ll discuss the “keto flu” in-depth in another blog post.
I thought I might start a little series documenting the stages of ketosis, and since I’ve started by getting back into ketosis after getting back from holidays, I can also document how I’m going, while also discussing many common topics brought up by keto beginners.
Currently I am on day 8 of being back in ketosis. Thankfully, I had been in ketosis before, so my body was able to get me back in quickly.
I started 9 days ago, and my weight started at 74kg (post holiday bloat).
By day 2, I had dropped almost 1kg of water weight, and 9 days in I have lost a total of 2.8kg.
I have had a lot of time to train lately, and have made myself a pretty intensive workout schedule while I’m so free up.
Gym 6 days per week. Around 40 mins running, arms, back, chest, shoulders, core, legs, glutes and I’m also working on pull-ups.
I noticed the first few days of being back in ketosis my training suffered, as it does for most! My stamina was shot and I was super weak. Unfortunately, this feeling does tend to stick around for a little while, and it depends person to person how long this might last, or if it happens at all!
The last few days I have noticed a significant increase in my stamina, and a slight strength increase. Day 6 was when things started to click into place for me in the gym, and things have been on the up-and-up since then!
Here’s a thing that I really didn’t take much stock in when I first started keto. I assumed it was all just bunk, until I got into ketosis.
I don’t mean a week into ketosis, I mean when you’ve been peeing ketones for over a week, have acetone breath (another lovely early stages (first 1-3 months) side-effect of keto – “keto breath”), and are waking up at 6:30am without complaints or issues.
That is when you start to notice that the fog has lifted off your brain, you can think clearly and BAM! You’ve now entered that next door of ketosis!
Extra Things to Note:
- Ketosis isn’t something you can do 6 days a week then have cheat days one day. It won’t work like that unfortunately.
If you’re willing to be kicked out of ketosis and go back through the whole process again, go for it. But my advice is to stick with it, eat over your calorie amounts if you want to, get bunless McDonalds burgers, or deep fry something, but try to stay away from carbs if your end goal is long-term ketosis.
- Try to stick to healthy fats. Healthy fats are the ones that will help with your brain function, give you glowing skin, and give you good amounts of energy. Stick to avocado (also a good source of fibre, magnesium, and potassium), olive oils (unheated), coconut products, salmon, brazil and macadamia nuts, tuna, chia, eggs and many more that I might expand on in another post.
- Drink more water than you think is necessary. It’s important to do this all the time anyway, but when you’re changing up your diet, it’s important to make sure you’re getting enough H2O.
- Don’t be scared if you poop less often. I was, then I realised that you’re replacing carbs with fat in your diet, carbs take up so much more volume in your body than fat, so you’re actually consuming less food (volume / calories), so your body needs time to adapt to having less volume. So don’t fret, it will pass. 😉
In my next post I’ll discuss “Fat Adaption” and how to tell when you’re a “fat burning machine” (If any of you have listened to Leanne Vogul’s podcast you will know)
P.S. Entering shark week this week. Wish me luck.