Day one low carb/keto - what to expect?

Cammy_girl

Today is the first day of eating low carb/keto (is it still keto if I'm having 35ish net carbs?)

Anyhoo, I was wanting to find out what to expect the first few days. I eat a fair bit of pasta and bread, and while I don't plan to eat this low carb forever, I'm hoping that it will help me to eat less carbs long term.

I weigh 11.6kg at the moment, and hoping to get down to 65ish , losing 1 kg a week, at least at the start.

Not terribly active at the moment, probably walk about 20 minutes most days. Obviously wanting to increase that gradually.

Thanks

nvmomketo

I would advise you to try the Low Carber Daily group. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group There are many veterans a nd newbies there to help.

At 35g of carbs you may be at ketogenic diet levels or you may not. If you are quite active, and time carbs for around your exercise, people can enter ketosis at higher levels. Im not that active beyond an ocassional walk or spurts of activity when coaching a few days a week, plus I am insulin resistant, so I find I am out of ketosis above 30g of carbs. But that's just me.

When carbs are lowered you can expect water weight to be lost. This will cause electrolytes to be lost and can result in an imabalnce which will feel like having a flu (keto-flu) with headaches, achy muscles and fatigue. If you increase sodium to between 3000-5000 mg, you will prevent that feeling. Salt your food liberally, drink a cup of salty broth everyday, or even take salt tablets or add a tsp of salt to a glass of water. I know it sounds extreme but it really does help.

If you don't increase sodium you run the risk of running low on magnesium and potassium as your body leeches it out to balance electrolytes. If you start getting muscle cramps, then you know you need more Na, K, and Mg.

You may get a bit tired for a while when your gylycogen stores are being depleted. Many notice a drop in their physical performance for a few weeks. It's transient and disapears reletively quickly.

in a week or so you may motice your appetite has dropped and carb cravings diminish (this seems to be more true the lower you go in carbs). You may start to notice more energy, improvement in cognition, and skin can clear up. If you are eating at a deficit, you'll lose weight. I find I lose weight on a ketogenic diet fairly easily. It's a nice bonus.

Good luck!