Journal: Week 3 on Keto & What to Expect

Start Adding To Your Keto Routine

By week three you’ll have a good grasp of what & how much to eat. Sugar & carb cravings are less frequent and for me, I had almost zero carb cravings. At this stage of my keto diet, I was only eating as I felt hunger, mindful eating rather than mindless eating.

I also started adding more complex recipes & meal plans. I kept the food groups relatively simple for the first couple of weeks because I didn’t want any added stress with being so new to the keto routine.

My gym routine also was a little more intense, by adding extra sets or additional workouts. My typical gym day for the first 2 weeks consisted of 3-4 workouts on a specific muscle group. Then 2-3 sets in each workout, depending on the plan for the day.

In my third week, I added 5-6 workouts and 3-4 sets in each workout. As an example, here’s what a 1-day workout looks like:

Flat Bench Press14, 12, 10, 8
Dips16, 14, 12, 10
Incline Dumbell12, 10, 8, 6
Standing Triceps Extensions14, 12, 10, 8
Pushups16, 14, 12, 10, 8
15 Mile Bike Ride (Road or Stationary)

I mix up a lot of my workout for a specific muscle group. I may not do dips every week, I tend to substitute for other workouts that target the same muscle.

I also increased all my workout sections for each muscle group combination based on push/pull muscles.

MondayBack / Biceps
TuesdayShoulders / Core
ThursChest / Triceps
Friday Leg / Abs

What to Expect Week 3 of a Keto Diet

Freedom from carbs? I think most people that make it to the third week will have a greater chance of staying on keto in the long term. Most carb cravings are gone by the third week and your body starting to use fat for fuel since you’ve restricted it from carbohydrates long enough.

Week 3 Keto Urine Test Strip Result

I’m definitely more energetic by Week 3 for work & the gym. So much so that I’ve developed a slight sleeping disorder. Insomnia is a side effect of being in ketosis and my hope is that it just goes away after a few days. I’m normally a fast sleeper, as soon as my head hits the pillow, I’m lights out. But this entire week, I’ve been up until 1-2 AM trying to sleep.

Overall, week three has been easier than the first two and I’m actually starting to really enjoy the keto routine.

What About Keto Supplements?

I Added workouts, cooking fancier meals, and I also started taking exogenous keto supplements. I waited until I had a solid routine going and consistently in ketosis before adding another variable into the mix.

Perfect Keto – Ketones Supplement on Week 3

Exogenous Ketone Base by Perfect Keto (Affiliate Link) will boost your ketones even further & it’s easy to add. Whenever I make a smoothie, I just add a scoop of this stuff and that’s it!

Why would I start taking ketones supplements after 3 weeks? I have a few reasons, but mainly because adding Exogenous Ketone Base to my routine does the following:

  • Curbs my appetite during intermittent fasting
  • Great energy boost late in the afternoon
  • Longer & more intense workouts mean I need more ketones

Week 3 Weightloss Results of our Keto Diet

For the first time, I didn’t reach my goal weight. I was off by a couple of pounds. But that’s okay! Any progress is good progress.

Week Weight (lbs) Goal Weight (lbs)
Results for Nik

What matters most at this point is the keto diest is sustainable & enjoyable. I’m seeing results already through the progression of photos, from week 0 to week 3. I’ll share the before & after photos on the 1-month mark, so stay tuned for that!

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