It is essential to understand that a keto diet is a lifestyle as well as an eating plan in which you have to cut carbs significantly to a point where you can feel exhausted during the first few days.
Since we adapted to a point where carbs are our primary fuel source, as soon as you increase fats, you will experience side effects of low-carb intake. The main goal is to reduce the number of carbs within our bodies so that we can start using fat as the source of energy.
Of course, it is an efficient solution for reducing overall weight but has in mind that you will experience withdrawal effects from carbs. According to most studies, Americans tend to eat at least 50% carbs, 35% fat, and 15% protein.
On the other hand, the ketogenic diet is a complete change of effects because you are going to consume at 75% fat, 5% to 10% carbs, and the rest includes proteins. Learn more about healthy fats by clicking here for more information.
Therefore, you have to handle the fat or keto-adaptation, which is the process in which your body will go through significant diet changes and will stop using glucose as the source of fuel and energy.
You probably know that keto talks about ketones, which are water-soluble molecules required for metabolizing fats. They are created in the liver, and it cannot happen unless we stop consuming carbs or reduce it to a minimum.
Remember that ketones are also used for energy by most cells in our bodies, such as the brain, especially since the mind cannot use the unrefined fat as an energy source. You should know that your boy is always using the combination of glucose and lipid to operate correctly.
However, when we are in the non-keto state, it requires glucose at first since we have a low number of ketones due to high carb intake.
Ketones are necessary during fat metabolism in some tissues, such as the heart. The main reason for that is that it prefers using it instead of glucose, but only if it is available.
On the other hand, the brain depends on glucose because it cannot use processed fat unless ketones break it down.
Therefore, if you’re using glucose as the primary energy, you probably think what would happen if you suddenly stop consuming carbs that are required for glucose in general.
As soon as the warehouses of glucose deplete, your organs and brain will start adapting to ketones and fats instead of carbs or glucose for the primary fuel. However, for most people, reaching ketosis is an unpleasant experience filled with withdrawals and side effects.
The extreme restriction comes with numerous side effects, which are commonly known as keto flu. We are talking about the transition period in which you may experience weakness, fatigue, brain fog, lightheadedness, irritability, headaches, nausea, and muscle cramps, among other things.
The adaptation period varies from the person, and generally, the initial process starts after a few days. Check out this link: https://www.huffpost.com/entry/keto-effects-body_l_5d9b58abe4b099389803e441 and you will be able to learn about all effects you’ll experience.
However, as soon as ten days pass, you will notice the positive effects of ketosis. Most people have reported improved focus and mental capacity as well as physical energy.
After the second week, the body will adapt to using fat for energy, which means that you will not experience side effects afterward. Therefore, you will notice that by this particular point, food cravings and hunger will go away, and your vitality and stamina will improve.
Of course, the change is an ongoing process, and your body will continue to adapt to your current diet regiment. For instance, it will start to conserve proteins, which means that you will need less of it in general.
Another change that you may notice is that less lactic acid buildup will be in muscles after working out and long sessions, which means that you will experience less soreness and fatigue.
According to most users, you will need up to 12 weeks to completely adapt to full ketosis, which could be problematic at first, but with additional supplements and lifestyle changes, you can reduce the side effects.
We recommend you to consume plenty of fiber and fat because fuller you feel, the less likely you will consume carbs due to cravings you will experience. Remember that flaxseeds feature high amounts of omega-3 fats, which is a perfect alternative to your previous diet. You can also consider mouth watering keto bars which as alternative to carb snacks you consumed beforehand.
At the same time, you should increase water and salt intake, because that way you will increase levels of electrolytes in your body. Finally, during the adaptation period, you should avoid rigorous exercises, so only stick to gentle and simple forms for the first few weeks.