Keto Rules for Beginners: The First Three Weeks


One of the less discussed aspects of taking up the keto diet is how difficult the first three weeks can

be. Everyone setting out on their keto journey has to endure the transition from a ‘standard’

carbohydrate heavy eating regimen to one based on fats and leafy greens. Gaining a state of

ketosis can be tough for some people (and a breeze for others!) and there’s simply no way of

dodging the discomfort should you be one of the unlucky ones. However, there are numerous tips

that can help to make the passage considerably smoother. Over this article, we’ll discuss how to

survive those essential and unavoidable first three weeks.

Research & Plan Ahead

Most people who fall by the wayside during the early days are those who just dive into their keto diet

head first. For ketosis to work, you need to understand not just the physiological changes that your

body will experience but also – crucially – what foods must be drastically reduced. Fortunately, there

are vast amounts of resources which can guide you on this. Starchy carbohydrates are obvious

(rice, potato, pasta, quinoa, etc) but others such as beans, legumes, and all sugar based products

(including alcohol) less so for those new to keto.

People who succeed with this diet will not just understand what they need to do in order to succeed

but will also time it appropriately. Most people will feel ‘Keto Flu’ two or three days in which will

cause either mild or pretty severe side effects depending on your body chemistry and luck. Usually it

only lasts a couple of days but of course, it is a bad idea for this to coincide with urgent deadlines or

significant dates. A lazy weekend is the best possible combination, which is why many people

choose to start their keto midweek.

Use Online Recipes & Resources

It can come as quite a shock after the first few days how difficult it can be to eat properly with next to

no carbohydrates on the menu. Fortunately and thanks to the growing popularity of keto (because

done properly it really does work) there are huge amounts of resources available. Keto recipes can

be easily found online and it may be helpful to look at keto forums on the likes of Reddit for support

and advice.

It is evident that there are great tips out there you can use to remain on your keto diet. But you are

not limited to researching every little bit of information separately about this topic, which can be quite


One shortcut that I’m always recommending is to check out some programs to determine which one

will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in

one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going

to feel and look incredible!

One well-written and comprehensive program I always recommend is The 28-Day Keto Challenge.

A highly popular program that provides you with many different easy daily recipes as well as

uncomplicatedly written information about the keto diet.

Stock Up On Keto Friendly Foods

Cravings for carbs and sugar are near inevitable during the first three weeks. While it may be

impractical to remove all such products from your pantry – after all not many people stay on keto

long term anyway – simply boxing them up and placing in a loft, garage or so forth helps keep them

out of arms reach.

Stocking up on keto approved foods ought to be the next step. The diet depends on replacing a high

carbohydrate intake with a high – and unlimited – fat intake. Many people mix up keto with the

protein-based Atkins diet. While most people will eat plenty of meat with keto, the objective is to do

so with fattier cuts instead of an endless procession of grilled chicken breasts. Oils are also an

important addition to the shopping list with coconut highly recommended unless you suffer from a

pre-existing cardiovascular complaint.



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