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What Happens in the First Two Weeks of the Keto Diet

If you’re new to the Keto Diet or going to be starting soon, it helps to know what you’re getting yourself into! I am just over two weeks in and am LOVING it. So, I figured I’d share my experience and help others. Here is what to expect in the first two weeks of Keto AND the results I’ve seen:

You’ll Start Losing Water Weight Within a couple of days of starting Keto, and definitely within the first two weeks, you’ll start losing water weight from stored carbs! Before Keto, even though I tracked calories and watched what I ate, my weight would fluctuate 2 or 3 pounds from one day to the next purely from bloating and what I ate!

You May Have More Cravings I typically don’t have a sweet tooth, but during the first week on Keto, I was craving sweets like CRAZY!  Luckily there are keto-friendly alternatives and I was able to get my fix and stay in my macros.

I usually crave salt and French fries, and surprisingly, I haven’t had cravings for those or bread or pasta at all! Everyone is different though, so I suggest dealing with your cravings by finding Keto-friendly alternatives.

You'll Feel Sluggish and Tired in the First Two Weeks of Keto (Keto Flu) The infamous Keto Flu. Many people feel sluggish, tired, and weak when transitioning to a Keto diet. It’s because your body is used to running on carbs and you’ve taken that fuel source away. So while your body is transitioning to starting to use fat as a fuel, you will definitely feel more tired. But fear not, there are things you can do to help prevent this feeling and combat it!

Make sure you’re drinking enough water and taking electrolytes to help with dehydration. I’ve also found that exogenous ketones help with my energy level as well. After a week or two, you’ll be feeling good as new! Probably even better than before!

You'll Have to Adjust Your Workouts When Starting Keto This was tough for me as I enjoy my morning workouts. Instead of my normal 1-hour walking treadmill workout that burns 700 calories, I did a light 30-minute walk instead. Don’t push yourself too hard, and take it easy the first couple of weeks.

Your Hunger Might Actually Decrease on Keto I personally have not found this to be the case (I workout in the mornings though and maybe I’m still adjusting), but many people report feeling fuller for longer since fat is very satiating.

I've lost 8 pounds after two weeks on the Keto Diet

After two weeks on the Keto diet, I am down 8 pounds! A lot of that is probably water weight and bloating, but I look and feel great! My clothes are fitting better and I am feeling more confident!

Click here to Get the Best Discount on Keto Diets from their Official Site.

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Keto Meal Planner: One Week Plan, Grocery List & Recipes

Keto Meal Plan Guide:

The ketogenic diet is a high-fat, low-carb diet, helping your body get into a state of ketosis. Ketosis is when your body uses fat for fuel. This happens when your body doesn’t have enough carbohydrates to burn and turns to fat to burn instead. In a state of ketosis, your liver will also produce ketones, which helps supply energy to your brain.

 By getting into a state of ketosis, your body starts to burn stored fat, which is why many people successfully lose weight while following a ketogenic meal plan. Using fat for fuel is also a great way to support long-lasting energy levels, which is why many people combat fatigue when following a ketogenic diet.

 START YOUR FREE KETO MEAL PLAN TRIAL CHECK HERE

 Carbs: When following a keto diet, you want to keep your carb count between 20 to 40 grams of (net) carbs per day. This means that roughly 5-15% of your daily calorie intake will come from carbs. You can calculate out how many net carbs you consume by subtracting how many grams of fiber are in a meal from the number of carbs. This equals your net carb intake. Most keto dieters choose to use net carbs vs. carbs when calculating out their daily carb allowance as this allows for more fiber-rich nutritious foods like dark leafy greens and cruciferous vegetables.

Fat: Fat is king in the ketogenic diet, and you want to make sure that you are getting enough to provide your body with enough fuel. Remember that fat is going to take the place of carbohydrates as your primary energy source, so don’t skimp here. More than 60% of your daily calories will come from fat.

Protein: A keto diet focuses on moderate protein intake, but make sure not to overdo it. Too much protein and you run the risk of kicking yourself out of ketosis. Focus on getting 10-20% of your daily calories from protein.

Your individual macronutrient intake is going to vary, depending on your age, weight, activity level and goals while following a keto diet. You will have to play around with how many grams of carbohydrates, fat, and protein are going to work best for you and help you feel your best. While some people do well with 20 grams of net carbs per day, others may need slightly more. The same goes for fat and protein. Don’t get discouraged if it takes a little time to find that sweet spot. It can take some dietary tweaks to get you into a state of ketosis, but once you’re there, it will be much easier to maintain once you know how your body responds.

 So, now that you know roughly how much you will be eating on a keto diet let’s talk about the importance of planning. The keto diet requires a bit of meal prep and planning. This is where a keto meal planner comes in. Your Plate Joy keto meal planner is the ideal place to have the work done for you. This online meal planning tool takes the guesswork out of trying to figure out if something is keto-friendly or not, and gives you a list of delicious keto-friendly meals to choose from. The keto meal planner can help make planning your weekly meals stress-free.

 With an easy keto meal plan, you will be more likely to stick to your plan, and actually be able to reap all the benefits the keto diet has to offer without the stress of planning out all your meals and grocery trips. Plate Joy’s keto meal planner also provides you with a keto diet grocery list to streamline your grocery trip each week and make sure you don’t forget any important ingredients on your weekly simple keto meal plan.

 The Advantages and Disadvantages of the Keto Diet

As with any diet, there are advantages and disadvantages. Let’s start by talking about some of the many reasons people decide to follow a keto diet.

 Advantages of the Keto Diet

Supports Weight Loss: One of the most common reasons people embark on their keto journey is to help support weight loss. Since your body will start to use fat for fuel, you may notice a drop in weight. The keto diet may also support weight loss since you will be removing refined high-sugar foods, notoriously known for causing weight gain.

May Help Prevent Diabetes: A keto diet may also help lower glucose levels. Carb restriction may be beneficial for lowering blood sugar levels. However, always speak with your doctor before implementing any major dietary changes, especially if you have diabetes or hypoglycemia.

Supports Skin Health: Those who suffer from skin health issues such as acne may benefit from a ketogenic diet as reducing your intake of inflammatory simple carbs may help reduce inflammation. Since inflammation is a big acne trigger, you may see an improvement in skin health when you restrict your carbohydrate intake.

Starve Tumors: Another potential advantage of the ketogenic diet is the theory that cancer cells feed off sugar (aka carbs.) By restricting your carb intake, you may literally “starve” tumor cells, which in theory, would inhibit their ability to grow. This is why people believe that the keto diet may be beneficial for preventing cancer.

Disadvantages of the Keto Diet

Keto Flu: The keto flu is one of the most talked about disadvantages of the keto diet. The keto flu occurs in the very early stages of the diet when your body is getting used to the drastic dietary changes. You may feel as if you have the flu, and feel irritable and fatigued. However, this is a temporary phase as your body adapts.

Adherence: Adhering to the keto diet could also be considered a disadvantage as it’s a fairly extreme way of eating and can be challenging to maintain. However, with the help of Plate Joy’s keto meal planner, it can make planning your keto meals a little easier and more delicious. Planning is a key part of helping you stick to your keto meal plan. If the ketogenic diet sounds too strict for your lifestyle, a Paleo or low carb meal plan may be right for you.

Dining Out: Dining out on the keto diet can also present as a disadvantage. If you don’t pre-plan and look at the restaurant's menu before you go, you may be left with limited options for your meal out with friends and family. The good news is that many restaurants are now offering keto-friendly options to those following a keto meal plan.

As you can see, there are quite a few advantages to following a keto diet, and while there are some drawbacks, many of them can be remedied with a little planning and a little patience. With a keto meal planner, adhering to a keto diet is easier than ever.

 Keto-Friendly Foods and Foods to Avoid

The following is a list of keto-approved foods you can eat as part of your simple keto meal plan. These foods are low-carb, and many are high-fat to help you maintain ketosis.

 Eggs: Pastured and organic, when possible

Fish: Wild-caught, when possible

Beef: Grass-fed is preferable

Poultry: Chicken, turkey

Dairy: Butter, cheese, ghee, full-fat unsweetened yogurt, cream cheese, sour cream

Oils: Coconut oil, olive oil, avocado oil

Non-starchy vegetables: Broccoli, cauliflower, bell peppers

Low-sugar fruits: Berries, avocados

Beverages: Water, coffee, tea

Condiments: Vinegar, lemon juice, salt, pepper, herbs, spices

Other: Unsweetened dark chocolate, nuts, seeds

The following are the foods you will want to avoid on a keto diet.

 Sweeteners: Sugar, maple syrup, honey

High sugar fruits: Citrus, banana, pineapple, mango

Breads & Pastries: Muffins, cake, brownies, cookies

Starches: Pasta, rice

Sweetened beverages: Juice, soda

Beans & legumes: All variety of beans, chickpeas, lentils

Condiments with added sugar: Salad dressing, marinara sauce

Who Can and Cannot Maintain this Diet

As with any diet, there are some people who may benefit, and some who should not follow a keto diet. Here is a list of people who may be able to maintain a keto diet. You’re a healthy adult and have the approval from your doctor and are looking to cut carbs to lose weight. You want to follow a diet that includes healthy fats to help support healthy cholesterol levels. If you’re looking for a diet to help support brain health, the keto diet may be one you want to try as the keto diet may help support cognitive function.

 While the keto diet may be beneficial for some, it’s not for everyone. The following are reasons you may want to avoid the keto diet.

 1.You have liver problems

2.You have kidney health issues

3.You are pregnant and or breastfeeding

4.You’re an older adult: It’s essential for older adults to get enough protein, and cutting protein to get into ketosis may hurt muscle growth.

5.If you have heart disease, low blood sugar, or diabetes, be sure to discuss your interest in the keto diet with your doctor before you start. The keto diet isn’t for everyone, and those with these conditions may have to be extra careful.

   START YOUR FREE KETO MEAL PLAN TRIAL CHECK HERE

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9.Proven Ways to Lose Weight Without Diet or Exercise/Best weight-loss supplements

9.Proven Ways to Lose Weight Without Diet or Exercise

1.Chew Thoroughly and Slow Down. Your brain needs time to process that you've 2.had enough to eat. ... 3.Use Smaller Plates for Unhealthy Foods. ... 4.Eat Plenty of Protein. ... 5.Store Unhealthy Foods out of Sight. ... 6.Eat Fiber-Rich Foods. ... 7.Drink Water Regularly. ... 8.Serve Yourself Smaller Portions. ... 9Eat Without Electronic Distractions.

Do You Know?

Meticore is currently one of the top weight-loss supplements you will find on the market. It is a natural and powerful formula that aids the natural weight loss process. The creators of the supplement formulated it to help boost metabolism and burn fat easily. So, you will get the desired results in no time.

If you feel that you suffer from low metabolism and want to improve it, you can take this supplement. It is ideal for people with a low basal body or core temperature as it helps bring them up to normal levels.

Meticore is made of all-natural ingredients that may help you to lose weight effectively and it is pretty safe to use according to the meticore review we found online. Combined with a healthy diet and regular exercise, you just might see the results you’re looking for.

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Do you want to lose your belly fat? 

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Diet and Exercice For Weight Loss / Weight Loss Tips.

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

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There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level. Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

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