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
- 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
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!
Other good keto resources
- How to start keto
- Keto week 1
- Keto week 2
- Keto week 3
- Keto week 4
- How to calculate keto macros
- What can you eat on keto?
- Low carb Starbucks drinks
- Low carb fruits and vegetables
- Low carb nuts
- Easy low carb protein shakes for keto
- Best and Worst Keto Sweeteners for keto
- The best Keto Fast food options
- Best no-cook keto snacks for busy people
- Simple Intermittent fasting guide
- Popular Keto Myths Busted
- How to break a weight loss plateau
- 10 things to get back to Keto Basics
- The BEST Instant Pot Keto Recipes
- Easy Keto Air Fryer Recipes
- Keto and dairy-free recipes
Don't forget to check out my other Keto cookbooks.
Originally Published February 17, 2018