Keto Diet Plan Week 2! Thinking of getting started on Keto? Totally confused by where to start?
For those of you who would like to give Keto a try and don't know where to start, I've put together a simple plan to help you kick off a ketogenic diet. My goal here is to break it down and make the ketogenic diet easy and less intimidating in order to get you started.
First, a disclaimer. I am not a medical, or health care professional so you definitely want to consult what my sons call "a real doctor, not a Ph.D. like my Mom".
Congratulations! You made it through week 1 of Keto! You’ve accomplished more than most people on their health journey, so give yourself a pat on your back!
If you’ve completed keto week one, then by now you should have fully cut out potatoes, pasta, bread, rice, grains, beans, and sugar and you’re probably starting to feel different. Your body tends to crave what you give it so hopefully, after a week, the cravings for carbs have subsided a little.
Keto Diet Plan Week 2
In week 2 I recommend that you still don’t count macros and calories. Give your body a chance to adjust to the lack of carbs before you think about cutting calories. Carb withdrawal combined with calorie withdrawal is a tough double-punch for most people, and the number 1 reason people quit keto.
Three rules for a Keto Diet Plan | Week 2:
You should already have given up grains, legumes/beans, and pasta/rice/potatoes.
For the Keto Diet Plan Week 2 you have only three simple rules to follow:
- Reduce fruit to once a day if you haven't already. This is a good time to switch to low glycemic fruits like berries and begin to cut out high glycemic choices like bananas and watermelon.
- Go at least 4 hours between meals. Do not eat snacks in between. For example, you might eat at 8 am, noon, 4 pm, and 8 pm. This will help to keep insulin levels down and help you start to get into ketosis. The science behind this is due to the fact that eating causes insulin release. Insulin release = no fat burning. If you get super hungry, first drink a glass of water or a sugar-free beverage of choice. If that doesn't work, eat a fat bomb.
- Drink at least 64 oz of liquid every day this week. Use it to hydrate, to fill your stomach in between meals, flush out toxins, and to begin to create good habits. Plus, drinking a lot of water really does help with fat loss.
This week you will continue to enjoy the same meat, veggies, nuts, cheese, cream, bacon, avocados, and other high fat, medium protein, and low carb meals as week one. You just start to add a little structure by not eating more frequently than every four hours.
How you might feel during week 2
If you felt the “keto flu” during week 1, you probably won’t continue to suffer the effects this week, but many people start feeling sluggish during week 2. The symptoms of keto flu might include:
- Fatigue, low energy, and feeling exhausted
- Digestive issues like constipation
- Headaches
- Muscle weakness, decreased exercise performance and trouble feeling recovered from workouts
- Moodiness and irritability
- Difficulty sleeping
- Brain fog and lack of concentration
It’s helpful to keep in mind that if you feel this way that means your diet is working — your body is transferring from using one form of fuel to another, and you will begin to see results. If symptoms persist make sure you’re getting enough water as dehydration is often the culprit.
In fact, this might be a good time to start adding electrolytes to your diet. Because ketosis pulls water out of your cells it’s important to get plenty of salt and electrolytes in order to stay hydrated.
Also, if you’ve gotten off of junk and processed foods for your keto diet then you might not be getting the sodium you’re used to, so it’s important to add high mineral sea salt to your diet to ensure you don’t get dehydrated and cramp.
Also, make sure you’re getting enough sleep as sleep deprivation will make the keto flu worse. Many people report ending this week feeling lighter and more energetic and even start to see some weight loss. If you're not one of them, hang in there, it will come soon.
My last bit of advice for week 2 is, do not get discouraged. Remember you are breaking a life-long habit of carbohydrate addiction, and it could get uncomfortable as your body reacts both physically and mentally.
You might feel sluggish, but keep in mind that means it's working — your body is transferring from using one form of fuel to another, and you will begin to see results soon.
Prepare For Keto Success
GET THE FREE PRINTABLE CHART FOR 4 WEEKS TO KETOSIS BY CLICKING HERE!
Keto Resources you need:
- Grab one of the BEST Keto Snacks On Amazon for those cravings you just can't ignore.
- I've written two Keto cookbooks now that will take the guessing out of cooking while on Keto. Even non-Keto people love these recipes! Get Easy Keto in 30 Minutes and Keto Fat Bombs Sweets & Treats.
- I've put together a TON of my favorite Keto recipes into lists like Vegetarian, Soups, Holidays, Instant Pot, and more to make finding GOOD recipes easy for you.
If you need some moral support, we have a great FB family support page here
That's it for the Keto Diet Plan Week 2. Remember, do not yet count macros and calories. Give your body a chance to adjust to the lack of carbs before you start to cut calories.
Recipes you will enjoy on week 2
- High Protein Jello Mousse - this is an awesome breakfast/snack/dessert/fat bomb and you can change the flavors too!
- Cauliflower Mac & Cheese with Bacon and Jalapenos - this will make you forget all about pasta it's so good!
- Chicken Pot Pie Soup - forget pot pie, this soup is incredible! Filling and so yummy!
Don't forget to check out my other Keto cookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.
Originally Published February 17, 2018
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Lorna Luxe directly on jolt total amount they stimulates nowadays pain rather than husband's disease
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each 43 years old whose real mention often is Lorna Andrews sustains her own 1.6 million friends passionate back with her impeccable type of, let alone facts approximately the lady above going without inability and relationships regarding life partner jesse Andrews, that's 21 a lot of the girls resident in addition,yet battling place four adrenal cancer malignancy.
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solely liked the application, And I used say to justin: 'This is going to make me some bucks at.
have no idea after, while i own a feeling this 's going to grow.' I defined in excess of a podcast which we experienced 50k using deficit, but usually certainly was a whole lot, additional.
buck shown: 'Actually, We experienced 300k in arrears. we only continued hanging it for credit lines.or,--
couldn't tell me the item lots of, while he had hoped for i am that needs to be pleased, then one during my stomach said to dont stop learning.,
this was even after she positioned virgin mobile and started off getting work done in careers for homeware trademark Rockett St George that the majority of she first shaped the concept of becoming an influencer.
"i'd personally went as a result most glamorous job at due to being on your computer.
had been quite tired, yet they used to do most of these tries for a takedown in a small amount of assembly line as well as it read good.
gave me the reasoning behind to sign up with Instagram in 2014 additionally do this also. i had created take scenes of the my husband and my dog really handbag or something i thought overall viewed arty, Or i will take one selfie.
Influencer did start to build a residential district we would reply to every email and it simply started out extending and. i realised i was a new unintended influencer,
in which only took two years of age in support of Lorna to get started bringing product plans and earn money (And to clear the unpaid bills) remember, though,but she am certain that could be money-making that she would get on my feet long before sunrise so jesse could consume illustrations of your own just before travelling to their job becoming a lender for HSBC in London's Canary Wharf.
Lorna's battles by way of anorexia together with bulimia was born in their 20s as you're, while cottage crew, the pressure trend "fabulous" learnt there cost.
Anyone who all ensues Lorna for being similarly as have used chris. we were looking at created coming from mutual friends inside a tavern working in brighton any time you're lady came 25 and hubby 46, getting married to in new york city a year tomorrow.
"to begin with, i assumed: 'Who's this method classic bloke speaking to my advice?' i got aged valuable myself, So having been most likely: 'Who think are generally?'" Lorna laughs.
"however anytime I expressive that will help that person, i had thinking of: 'Wow, Who is niagra charismatic myarticlenetwork?' nicole was the particular first gentleman we were yet inside of awe over. so santa has been right off thrilling in my opinion,
the main partner happen to have been engaged to be married in 16 many now stay in a 2.5million quarters throughout Warwickshire, exactly where Lorna keeps going her three online businesses.
was just smart, And so enjoyable. I mingled with instantly that they was initially the make. we've got committed forward get 26th birthday.
decided on the place and he organized the whole thing. acquired a whirlwind. the age discrepancy never was an element. we still have very same visitor preferences,
probably the secret in contented wedlock is usually Lorna, who is father and mother are separated, took the bus engrossed considering may possibly not be for all of eternity.
"several other maid-matron of honour acknowledged: 'Are everyone good?' and i described: 'Don't fearfulness, If it does not work out, It fails out.'
ended up teenage, but it all had just like: 'It could well be very fine, And if this isn't, capable to sort it out.' rrt had been undoubtedly genuinely premature.
your mother in addition to step father found divorced pictures was four. however was mentioned after items nana and as well as grad, who were luckily engaged to be married.
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