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Archive for the ‘keto adaptation’ Tag

What To Expect   Leave a comment

So yesterday I did a post on how to prepare to start the Ketogenic diet at the beginning of the new year.  For today’s post I’d like to cover what to expect if you do.  I’ve posted on this before but I figured it bears repeating again as we enter New Year Resolution time.  I’d recommend reading yesterday’s post first if you haven’t already.

If you did already read yesterday’s post I’ll quickly state again that before you do any kind of change to your diet and exercise plans you should always consult a medical professional who is aware of your current medical condition.

So now on to the meat and potatoes.  Well the meat anyway.  Potatoes are a no go on the ketogenic diet.  Keep in mind that the time frames I’ll mention are general.  Each person responds differently to the ketogenic diet, so only some of the things I mention may happen to you. Or maybe all of them do.  Some may come and go quicker or take longer than I mention.  This is just meant to be a rough guideline.

The first thing you’ll experience on the ketogenic diet is cravings.  When you start out your body is still used to a glucose based fuel system.  And you’ll be limiting your fuel source.  So not surprisingly your body will want to fuel back up.  It prompts you to do so by giving you cravings.  They’ll be mild at first, but the more depleted your body becomes of glucose sources, the greater it will up the ante to get you to refuel.  You just have to hang tough during this period.  Depending on how you switch over (by going low carb or maybe just fasting) you can expect this to last a few days to a couple of weeks.

During this time, along with your cravings, you’ll get to experience what is known as the keto flu.  It isn’t the actual flu, but it’ll feel like it.  You’ll be tired and achy.  You may also run a fever.  And you may want to spend all day in bed.  The reason is simple.  As you deplete your body of its current prefered fuel source, glucose, there’s a time period between when it first starts trying to use ketones for fuel and when the body can actually do it efficiently.  At first your body will be inefficient at both creating ketones, and utilizing them as fuel.  The first issue, creating ketones, can be mitigated by using exogenous ketones.  The second issue, learning how to use them efficiently, has to be fixed over time.

After your first couple of weeks you’ll be far enough along in the process that your body, especially with added exogenous ketones, will be able to meet its energy needs from its new fuel source, fat (ketones).  At the point where it starts being able to run off of ketones you still won’t be fully keto adapted, that’ll take about 8-10 weeks.  Once fully adapted you’ll be able to get back into ketosis easily should you accidentally fall off the wagon, or if you choose to go off the keto compound.

So from weeks 2-8 your body will just be getting better and better at utilizing the new fuel source.  Some of the benefits you’ll experience are a lack of hunger.  Your body’s internal fat deposits will ensure you always have plenty of fuel, so it doesn’t need to signal you to intake more fuel.  You’ll have all day energy.  Your brain will work more efficiently.  You’ll notice fewer and fewer cravings.  And you’ll start sleeping like a baby.

After about the 8th week you’re fully adapted, and all those benefits will just be part of your daily life.  Although if you’re a slow responder it might take up to 10 weeks.  But you’ll have an easier time with maintaining the keto diet after the first few weeks.  Basically the rough stuff is done and out of the way in the front end of the switchover.

So that’s the general overview.  If you had a different experience, I’d love to hear about it.  If you’re just starting feel free to leave a comment each week letting me know how you’re progressing.  Or if you just need support along the way I’d be happy to offer it.  That’s it for today’s post.  I hope you’re having a wonderful day and I’ll see you soon.

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