Journal: Week 2 on Keto & What to Expect

How-To Keep Motivated While on Keto

Losing weight is a great goal and the reason why most people go on a keto diet. A larger goal might be to create lasting habits for a healthier lifestyle for future sustainability. But how do you keep motivated throughout the entire process? Here are some tips on how to keep yourself motivated while on Keto.

Find An Accountability-Buddy. Doing a diet like keto by yourself is difficult, to say the least. Doing a diet together with another person will provide you with someone that’s also accountable. Emily & I have successfully stayed in keto because she keeps me in check on a daily basis.

Move the ‘goal post’ closer. It’s okay to have lofty goals, but make smaller goals on your way to the big one. Enjoy the small wins and reward yourself for making it that far. As an example, have a goal of 2 days carb-free, once you’ve reached 2 days, then move it 5 and so on.

What to Expect Week 2 of a Keto Diet

If you made it to week 2 of keto, first of all, take the time to pat yourself on the back. 14 days on a strict diet is no easy feat. But mainly you’re starting to build habits that will help you be successful.

Week 2 is still difficult, right? It was for me. But your body should have started to get into a ketogenic state if you’ve kept the carb intake low (30-50 grams per/day). But at this stage, your body is producing more ketones, but still not using them as efficiently as it could.

“Enjoy the small wins and reward yourself for making it that far. “

The timeline for your body to start using ketones and burning fat for fuel is different for each individual. The number of ketones can then be measured via blood, urine and sometimes breath. We are currently using a urine test strip for testing ketone levels. There are a few different kinds on Amazon, they are all priced relatively the same, under $10 USD.

However, as you progress through your keto diet and your body begins to use ketones more effectively, you should see an increase in energy and less lethargy or feeling tired all the time.

There is such a thing as ‘Keto-Flu’

There is such a thing as 'Keto-Flu'
What is Keto Flu?

Most people on a strict keto diet will experience what’s called ‘keto-flu’, usually within the first 5 days. I didn’t start feeling the symptoms until the second week. Mine symptoms were fairly mild and the hardest one to deal with was lack of focus. I struggled for 2-3 days focusing on work and being productive.

Keto-Flu, which has nothing to do with actual influenza is typically due to your body’s attempt to transition into a ketogenic state. These are some common symptoms:

  • Insomnia
  • Headaches
  • Fatigue
  • Mood Swings
  • Irritability
  • Lack of focus

Once your body has adjusted to the ketogenic diet, the symptoms should subside. It certainly did for me going into week 3.

Mood & Feel At Week 2 of Keto

Carb cravings and lack of focus. I know that craving carbohydrates was just my body’s way of telling me it needed fuel because that’s what it’s was used to. But because we replaced carb related snacks and foods with keto-friendly versions, there was no temptation anywhere in the house (except for bread, but it was in AP flour form).

Week 2 Results of our Keto Diet

Week 2 was not nearly as big of a jump as I saw in Week 1, but I will attribute week 1’s weight loss to water weight and carbs being burned up.

WeekWeightGoal Weight
Results for Nik

My goal isn’t to lose as much weight as fast as possible. Having a healthy weight loss process and building good eating habits is the ultimate goal.

Final Thoughts

I can’t say Week 2 was much easier than Week 2 but definitely doable. I’ve never been on a diet this strict before where I’ve removed carbohydrates and given my body fewer calories. The fewer cals is not the hallmark of the Keto diet, but my appetite has plummeted since going on keto.

Featured Photo by Mpho Mojapelo on Unsplash

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