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Last week was my first week of Keto and I lost 4 lbs! I’m so proud of my first week. The adjustment was surprisingly easy for me and I am so grateful. Day 2 welcomed me with a headache, which I know was a combination of being sugar-free and low carb for a full 24 hours, plus the fact that some nasty weather rolled in (when it’s going to rain, I always have a headache). However, it was incredibly easy to deal with! The dreaded “Keto Flu” wasn’t a real thing for me, and I didn’t have the digestive issues everyone warned me about.
Avoid the Keto Flu
After doing a lot of research, I knew that if I wanted to avoid the Keto Flu, I had to be very intentional on how I cared for myself. The Keto Flu is what people experience when they first cut out sugar and cut back on carbs. Basically, they are detoxing, and it’s incredibly uncomfortable. I’m talking extreme fatigue, headaches, body aches, just overall feeling like utter crap. Here’s what I did during my first week of Keto to avoid the Keto Flu!
- I drank almost 150 oz of water the first few days, even though my goal was only 100.
- I did not skip on salting my food. I primarily use pink Himalayan salt or sea salt for all of my cooking, and while I’m sensitive to the taste of salt, I was generous in salting my foods.
- I sometimes even salted my water. Research shows that adding pink Himalayan salt to your water is actually good for you, and doesn’t dehydrate you the way table salt can.
- I exercised 4 out of 7 days and I stretched. A lot. I wanted to flood my muscles with good blood flow to prevent fatigue from setting in. I’m one of the least flexible people you’ll ever meet, but I pushed myself to stretch every day, even when I didn’t work out.
- I drank Keto Rise the first couple of days, and let me tell you, that stuff WORKS. The first day, I followed the instructions and did a full scoop in 12oz of water, and my Keto reading was off the chart dark. I felt like it was too sweet for me, so the second day I only did half a scoop, and my Keto reading was high, but not off the chart high, and the taste was much more manageable.
Keto Rise is not necessary to start Keto, but I wanted to jump into ketosis faster and avoid Keto Flu, and it helped. There is a Keto drink available through Pruvit (an MLM company), and that’s fine if you want to go that route, but this drink is much more affordable and available on Amazon. It’s $130 for Pruvit and $29.99 for Keto Rise. It has caffeine in it so if you need a pick-me-up and don’t enjoy coffee (or want to cut back on coffee), this is a great alternative. On day 3, I didn’t need Keto Rise to get a positive Keto reading… I was full on in ketosis all by myself! And I’ve remained that way ever since. I don’t drink Keto Rise every day. In fact, I think I’ve only had it three times since day one, and of course two of those times was the first two days.
Keto Meal Plan for Week #2
Breakfast, lunch, and snacks are not changing for week #2. I ended up buying more than I needed last week and it’s carrying over into week #2. Here is what we’re eating for dinner this week:
- Philly Cheesesteak Stuffed Peppers (inspired by this recipe)
- Steak Taco Salad (steak, spinach, pepper jack cheese, avocado, tomatoes, cucumber, cilantro, and a cilantro lime ranch dressing)
- Lemon Butter Salmon w/ Steamed Broccoli (I’m making rice for Glenn and Zoey on this night)
- Bible Study Night (Potluck): bringing a Salami & Cheese plate + Cucumbers topped w/ Chive Onion Cream Cheese & Smoked Salmon (inspired by this recipe)
- Baked Zoodles w/ Ground Italian Sausage and Cheese (inspired by this recipe)
- Baked Chicken Legs w/ Cauliflower Mac & Cheese (recipe)
The app Carb Manager has by far been the biggest positive for me! Every time I log a weight change, it adjusts my food needs accordingly. If I want to change my level of exercise, it can adjust according to that as well. If you’re thinking about starting Keto, I highly recommend this app. I’m still using the free version, but I am seriously contemplating an upgrade. I love it that much… and if Keto is something I end up sticking with, it will be worth it.
If you have favorite Keto dinners, please send me links! Pinterest is where I save everything so feel free to load me up with all the pins. 😉
Until next time…