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How to Start Keto Diet?
To start a keto diet, you can use the list above as general advice when going to the grocery store. The first step is to toss or give away any ingredient that contains a high load of carbohydrates, especially bread, wheat flour, bakery, rice, pasta, tortillas, sugary foods, and drinks. This means that you will probably change your dietary pattern because most of those are staple foods found in everyday meals.
It is a bit challenging at first, but the keto diet gets better over time as you understand what foods you’re allowed to eat and come up with tasty solutions. But beware, because even one slip or slight cheat to the diet may reverse your progress, and you’ll have to start once again. The Keto diet is meant to be kept for a few weeks and up to 2-3 months. During that time, eating a single high-carb food will have consequences and delay your progress.
When you quit eating these foods long enough, you will initially go through a transition phase. The process is sometimes unpleasing. Most people find it difficult to change their food preferences and miss the taste of carbohydrates and the sensation of eating bread. Others do not have that problem, but their bodies protest against the change. This is known as keto flu because it features a few flu-like symptoms.
Keto flu happens once, as your body transitions between burning carbs and burning fat for energy. You may feel weakness, fatigue, brain fog, irritability, headaches, nausea, and muscle cramps during this stage. Some people would not experience these symptoms and go through the transition without an issue.
Adapting to the keto diet takes some time, and the exact period varies depending on your body and experience with the diet. Sometimes the transition process starts after a few days and takes one or two weeks in other cases. Then, keto flu should not last for more than two weeks.
In most cases, if you keep your diet as it should, your body will be done with the difficult transition part in two or three weeks. In this phase, you will experience the best of the keto diet. You may see your food cravings reduce drastically. Your energy levels and mental acuity may also improve. And weight loss will start around this time, if not before.
