You're scrolling through your social media feed, and you come across a post from a friend who has transformed their body by following the ketogenic diet. Intrigued by their incredible results, you also embark on the keto journey, bidding farewell to carbs and embracing a high-fat, low-carbohydrate lifestyle. Fast forward one month later, and you're wondering what changes you can expect after following a ketogenic diet for this period. Let's start with things to keep in mind before starting a keto diet and explore the journey, one week at a time.
Important Consideration Before Following A Keto Diet?
The result of keto diet depends on individuals. Delhi-based nutritionist Priya Bansal said, "This is because everyone has different body types, genetics, and hormones. Some people respond better to carbohydrates, while others respond better to fats." Bansal said to make sure you're meeting your nutritional demands and eating a range of nutrient-dense foods. The sustainability of a keto diet is debatable. In the long run, some people find it difficult to stick to tight macronutrient ratios. "When evaluating whether this diet is good for you, consider your lifestyle, preferences, and long-term goals," she advised.
What To Expect After One Month Of Keto
Week 1: The Adjustment Phase
In the first week of following a ketogenic diet, your body undergoes a significant transition. Bansal said "You may experience symptoms often referred to as the ‘keto flu’. These can include fatigue, headaches, irritability, and cravings as your body adapts to using fat as its primary fuel source instead of carbohydrates." It's important to stay hydrated, replenish electrolytes, and consume adequate healthy fats during this phase, she added.
Also Read: Keto Diet: Benefits And Risks
Week 2: Increased Energy And Mental Clarity
As you enter the second week, your body starts to adapt to the ketogenic state. Bansal stated that the low energy levels and brain fog that you experience during the first week, often improve during the second week. This is because ketones, produced from stored fats, are an efficient and stable energy source for the brain. "You may notice a boost in productivity and focus during this phase," she added.
Week 3: Weight Loss Week
By the third week, you may experience a decrease in appetite and increased satiety. Bansal said, "The combination of healthy fats and protein in a ketogenic diet helps in keeping you feeling full for longer periods." She added that this can naturally lead to a reduction in calorie intake, promoting weight loss. It's important to listen to your body's hunger and fullness cues and ensure you're consuming a well-balanced diet.
Also Read: The Benefits And Challenges Of Following A Keto Diet In India
Week 4: Improved Body Composition
After a month of following a ketogenic diet, you may notice changes in your body composition. Bansal advocated that a low-carbohydrate, high-fat diet combined with the metabolic state of ketosis can have beneficial benefits on body composition. "You may notice a decrease in body fat and an increase in lean muscle mass," she concluded.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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