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 boil 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”.
What is a ketogenic diet?
Keto Diet Plan Week 2
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. Carb withdrawal combined with calorie withdrawal is a tough double-punch for most people, and the number 1 reason why 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 three goals:
- Reduce fruit to once a day if you haven’t already.
- Go at least 4 hours between meals. Do not eat snacks in between. So you could eat at 8 am, noon, 4 pm, and 8 pm as an example. You need to keep insulin down. Eating causes insulin release. Insulin release = no fat burning. If you get super hungry, first drink water or sugar-free beverage of choice. If that doesn’t work, eat a fat bomb.
- Drink at least 64 oz of liquid daily this week. Use it to hydrate, to fill your stomach in between meals and to create a habit. Water really does help with fat loss.
Enjoy your meat, veggies, nuts, cheese, cream, bacon, avocados, and other yummies as before.
Here are a few extra tips to keep you on track:
- Stay hydrated: When changing to a keto diet from a diet with lots of carbs your body will release a lot of water, especially in the first days. If you start to get a headache, try drinking more water to relieve as dehydration is often the cause of feeling bad when you start keto.
- Increase your salt intake. Your body will flush a lot of salt and water out and you don’t want to cramp. If you typically don’t salt your food, you might consider drinking a cup of bouillon or broth each day to increase your salt intake.
- Don’t let yourself get hungry. You have enough to worry about this week without doing the starvation diet thing. If you find you’re getting hungry, increase your fat intake.
- Switch from non or low-fat milk to full-fat milk or cream in your coffee. This will increase your fat intake and lower your carbs, not to mention taste great!
- Gut it out. Typically, people find days 3 and 4 of the first week to be the toughest, and when you are most likely to experience symptoms like feeling sluggish or irritable as you go through sugar withdrawal. Fight through these days, drink lots of water, and add more fat if you’re feeling hungry to get over this hump.
- Keep eating out to a minimum this week. It’s much easier to stay on track making recipes at home and not staring at a bread basket or bowl of chips in the middle of the table while you’re trying to get through this transforming week.
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.
If you need some moral support, we have a great FB family support page here
Many people report ending this week feeling energetic and even starting to see some weight loss. If you’re not one of them, hang in there, it will come soon.
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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.
Don’t forget to check out my Keto Desserts Cookbook!
Featuring recipes for many classic, high-carb favorites that have been reworked to be “fat bombs,” which help keep your macros in balance, as well as prevent you from craving all the things you usually can’t eat when you’re trying to lose weight. Many of the more than 100 recipes require no more than 10 to 15 minutes of prep time, and they taste as delicious and indulgent as they sound—how about Chocolate Peanut Butter Pops, Mocha Cheesecake, or Almond Butter Bombs?