What to expect when you start a low-carb diet

Low-carb diets have been increasingly popular in recent years due to a number of reported health benefits. Very low-carb ketogenic diets can promote weight loss, help resolve issues related to PCOS, improve insulin sensitivity, provide increased energy and mental clarity, and have even been used to treat neurological disorders such as epilepsy.

Some people are also more suited to low-carb diets due to the presence of certain genetic variants that influence how their bodies respond to carbohydrates. Individuals with gene variants that predispose them to type 2 diabetes or obesity are advised to monitor their carbohydrate intake and avoid foods with a high glycemic load.

If you’re interested in starting a low-carb diet, it’s important to gain a clear understanding of your goals and expectations, and to be prepared for any changes that may occur in your body. Any major change to your diet is likely to have a period of adjustment before you start to experience any benefits. Understanding what to expect on a new diet can help you avoid common pitfalls and remain motivated when it seems like it’s not working. Many people report that the point at which they want to give up is the point right before they start seeing real benefits, so be aware that you might experience some initial difficulties or symptoms of withdrawal before you see the results you want.

What is a low-carb diet?

“Low” is a relative term, so a low-carb diet might look different for each person. If your diet is typically very high in refined carbohydrates and sugar, cutting back on simple carbs and replacing them with complex carbohydrates to any extent will likely result in weight loss and additional health benefits.

Most often, when people adopt a low-carb diet, it is characterized by very low amounts of carbohydrates, with the goal of transitioning the body from using carbs as its main source of energy to using fat. When this happens, the liver produces molecules called ketones, and the resulting metabolic state is known as ketosis. This type of diet, known as a ketogenic diet, typically consists of 5 percent carbohydrates, 20 percent protein, and 75 percent healthy fat.

Getting into ketosis can happen within a few days of adopting a low-carb diet — typically one in which the daily carbohydrate consumption falls below 20 grams. However, it can take several weeks before the body is completely fat adapted, or accustomed to using fat as its main source of energy.

The first week of a low-carb diet

The first week of a low-carb diet is typically the hardest, especially if your diet was previously high in refined carbs such as bread, pasta, and sugar. Your body is used to using carbohydrates as a source of energy, and is going to continue to searching for carbs, which can lead to unpleasant side effects.

Research shows that sugar is biologically addictive, so cutting it out of the diet completely is difficult for many people. You’ll likely experience cravings and withdrawal symptoms such as dizziness, headaches, depression, moodiness, muscle aches, and fatigue. These symptoms should resolves in about a week to 10 days.

It’s also common to experience digestive issues during the first several days when you start eating more fat. Many people experience keto-induced diarrhea or a temporary adjustment period often referred to as “keto flu,” which may be characterized by an upset stomach, nausea, headaches, and fatigue. The severity of symptoms varies from person to person, but most people report suddenly feeling better and having increased energy after a few days.

Tips for getting through the first week of a low-carb diet

1. Drink lots of water. It’s easy to become dehydrated during the adaptation period. As the body depletes its glycogen stores, it also sheds the water that was used to store them. Drink more water than you’re used to in order to replenish this fluid. Staying properly hydrated can help ease symptoms of the low-carb flu.
2. Replenish your electrolytes. Key electrolytes — such as sodium, magnesium, and potassium — can also get flushed out of the body during this period, which can contribute to symptoms such as headaches and muscle cramps. Replace these nutrients with supplements, mineral water, and mineral-rich foods such as bone broth, dark leafy greens, and salmon. You can also use more salt on your food or use Lite Salt, which has added potassium.
3. Eat lots of fat. Make sure approximately 75 percent of your calories are coming from fat. Fats in foods such as avocados, salmon, tuna, olive oil, coconut oil, nuts, nut butters, full-fat cheese, and Greek yogurt can keep you feeling full and help you avoid cravings.
4. Don’t skimp on fiber. Low-carb, non-starchy vegetables and leafy greens will provide your body with lots of crucial nutrients while keeping your carb count low. Pair celery sticks with almond butter or cucumber slices with smoked salmon for a low-carb, high-fat snack. Add leafy greens or non-starchy vegetables to every meal. Add spinach to scrambled eggs, top off a mixed-greens salad with chicken, or have some grass-fed beef with broccoli.
5. Stick to a few favorites. In the beginning, don’t try to figure out everything that you can eat on your new diet. Pick a few easy-to-prepare meals, like the ones mentioned above, and stick with those while your body adjusts. Trying to do too much too quickly can lead to confusion and overwhelm. Once you’re past the transition period, you can get more creative with your low-carb food.
6. Give it time. After an initial adjustment period, you may start to notice several benefits, but it can take a few weeks for most people to become fully fat adapted and start experiencing the increased energy and mental clarity that are the hallmarks of the ketogenic diet.

Curious if a low-carb, ketogenic diet is right for you? Vivaliti DNA offers personalized genetic blueprints that can reveal your ideal matching diet type — as well as a wealth of additional information about how your body responds to different nutrients, what type of exercises are best for you, and whether you’re predisposed to certain nutrient deficiencies. Download a sample report to learn how your personalized genetic blueprint can help you make smarter decisions about your health every day!

Article source: https://www.vivaliti.com/blog/expect-start-low-carb-diet/