You need to prepare the week before to have a successful first week of the keto diet. In this video, I will explain what to expect from the keto diet and things to prepare so that you can begin day one knowing exactly what to do.

So you’ve decided to try the keto diet, whether it is to lose weight, have more energy, or for health reasons. There is prep work to do before you begin your first week. In this video, I will explain what to expect from the keto diet and how to prepare for your first week to set you up for success. 

What to expect from the keto diet

The keto diet is a shift in eating habits. The goal is to decrease your carb intake and increase healthy fats so that you burn fat for fuel instead of glucose. Once your body adapts to this new energy source, you will experience all the benefits of a keto diet. 

What to expect from the keto diet

During the first week of the keto diet, you can expect to experience more energy and appetite control. You may notice that cravings have lessened. You will not be hungry if you follow the keto diet and will not need to count calories because you won’t have to worry about being in a calorie deficit. Just follow the plan. 

Be aware of your hunger level. Before you eat, assess if you are really hungry. We eat so many times when we aren’t hungry. The keto diet is a high-fat diet. The fats and protein will satiate you, so you won’t need to eat as much food. 

My experience with eating too much fat

I remember a long time ago when I started a new diet and ate bacon for breakfast. I was not hungry for the rest of the day. That is not what you want to do. You don’t want to make sure it is a balanced diet. Eat lots of different vegetables. On a keto diet, you’re not supposed to eat too much fruit because it is high in sugar, even though it is natural sugar. Just be cautious of how much fruit you are consuming. You can have as many vegetables as you want. 

Losing weight on the keto diet

The one thing that will most likely not happen in the first week of the keto diet is losing weight. Some people may lose weight, but it will be water weight. The keto diet changes your body’s composition from burning glucose for fuel to burning fat. Your body needs to become keto-adapted, which takes 3-6 weeks. That is when you will experience weight loss. 

Plan Your Meals For The Week 

You don’t want to have to think about what you’re going to eat every day. Decide ahead of time what each meal will be for the coming week, and then go grocery shopping. To make it easier, plan to have leftovers. Make extra servings for dinner and have the leftovers for lunch the next day. 

Keep meals simple. You can have a salad for lunch and maybe add some tuna or chicken for protein. Don’t try 10 new keto recipes in the first week. If you do decide to do that, give yourself extra time to prepare meals. It will take extra time to shop for all the new ingredients, which you may find that you may not even have heard of before. 

Before trying all new recipes, try tweaking the meals you already have. The first thing is to eliminate the bread from all of your meals. That is usually a hard one for most people. 

Prepare The Timing of Your Meals 

One more thing you should prepare before your first week of keto is to plan the timing of your meals so that you will be done eating three hours before bedtime. This tip is actually for everyone on any kind of diet. You will have better digestion and sleep when you don’t go to bed on a full stomach. 

Doing this prep work before you start your new diet in the first week will help your mindset. You can start thinking about the week so everything isn’t new coming into it on the first day. Try easing into the new diet slowly. You can try just one or two new recipes and tweak other meals you are used to. 

To begin your keto diet, here is a Step-To-Step Guide T Starting Keto.

Intermittent fasting is a great introduction to the keto diet. You can experiment with this new way of eating during your prep week.