Recently, I wrote about Ketogenic eating. If you’re not sure what it is, go and acquaint yourself there, otherwise, keep on reading.
Just like any change in your life, it takes time to adapt, and in this case, particularly for your body.
As with everything biological, it does vary person to person. It could be as short as three days, or as long as ten. Making sure you keep your carbs under 20g a day in the first week is critical. If you make sure your carbs are that low, and fat is adequately high, you can probably expect to be in Ketosis within five days.
As your body needs time to start effectively burning fat again, there will be a few days where you feel sub-par, often referred to as “Keto flu”
Ketoflu is a sort-of carb detox, your body doesn’t have any carbs left to burn, and isn’t yet great at burning fat, so you’ll feel like you have the flu. How poorly you feel and how long it lasts varies, and it’s best to keep hydrated during this time. Many people have reported relief by drinking broth or stock, as sometimes you can feel very, very flat, from a lack of Sodium and Potassium.
When you cut out carbs, your body will stop retaining unnecessary water. Due to this, you will lose weight rapidly in the first week. Another effect of this is that you’ll be going to the toilet a lot more, and intaking more water than you probably would on another diet.
Because of the increased toilet visits, you’ll be losing minerals from your body, so also try and be mindful of how much salt you’re consuming. Remember, the body is very good at telling you what it needs, if you’re craving salt, you probably need it.
Very much so. When coming of a carbohydrate rich diet, your body will have stored Glycogen, which it will burn in preference to fat. Exercise will help the body consume glycogen, and will likely speed up entering ketosis due to this. But as with the above, pay attention to your body. If you don’t feel up for exercise, don’t do it. Remember the sizeable metabolic change your body is undergoing, it won’t hurt to hop to it when you’re feeling better instead.
This is dependent on your goals, and is something you will need to asses. There are a few good books available on low carb life and exercise, such as The Art and Science of Low Carb LivingThe Art and Science of Low Carb Living.
In a general sense, exercise that is not intense is perhaps best, such as cycling, or jogging. Taking your body into high intensity exercise may force you to burn muscle for additional energy.
The most telltale sign that you are in Ketosis, is by the presence of Ketones in the Urine. You can test for these using ketostix.
Other signs of being in Ketosis, include the following
Try not to think strictly in these terms, instead, think of the lifestyle changes you’ll have made by giving it a go. However, there are a number of people who find this diet easiest to lose weight on, and once they’ve reached their target, transition to Paleo or Primal, which are not too dissimilar.
The important part, is not falling back into old habits.