Keto To Losing Weight .com - Week 1 of Keto

Journal: Week 1 on Keto & What to Expect

Why Go On a Keto Diet?

After years of tacos (A perk of living in San Antonio, Texas), I gained an excess of 28 lbs of unwanted weight. Even though Emily & I lived an active lifestyle, the weight still piled on. In a larger scheme of life, 28lbs isn’t that much to lose.

We decided to go on keto, not just to try another ‘fad’ diet, but wanted to make a habit of a healthier lifestyle.

We witnessed a good friend of ours lose over 50 lbs from the Keto Diet, this was enough to convince me to start researching keto, and eventually making the commitment to start.

What to Expect Week 1 of a Keto Diet

Week 1 is going to be the hardest week, like anything else new in life. But your goal throughout the first week should be getting your body into a state of ketosis. If you followed our suggestions on how to prepare your body for a keto diet, week 1 will be relatively easier.

After 3 – 5 days in your first week in the keto diet, the easiest way to test your level of ketosis is to use a keto urine strip. Urine strip is an easy and affordable way to get an idea if your body is in ketosis.

Our Ketogenic diet weight loss the first week was a little over 6 lbs.

There are other methods that are more accurate (also cost more) such as blood testing. We don’t currently own a keto blood tester, but urine strip should be good enough for the first few weeks.

For us, urine testing was the most convenient way to quickly test our keto status. For the long term, urine testing isn’t the best method, blood testing will be the most accurate way to test ketosis with actual numbers.

Just as a point of reference, Emily & I were already in ketosis after 3 days of starting the diet. We did prepare the week before by reducing sugar & carb consumption but did not eliminate them completely.

What to expect week 1 of keto
Choose a workout routine you can stick with…

I also started a regular gym routine during Week 1 on the keto diet. This was a workout plan that I had used in the past with great success and I knew I could stick to it. The last thing I wanted to do was introduce another unknown variable that would be difficult to accomplish.

In full disclosure, Emily & I regularly exercised prior to our keto diet and we lived a fairly active lifestyle, through hiking & biking. But also ate way too many tacos. Damn tacos.


Start Tracking Your Carbs, Fats & Proteins

Part of your first week on Keto should be building good habits and that means tracking your food intake. I know that most keto guides will tell you to just eat all the fats, proteins and make sure your carbs are less than 50 grams a day.

I tend to disagree with this approach. The reason is that most people have no idea what those measurements actually are.

For example, do you know how much 50 grams of carbs actually is? What’s a good comparison to 50 grams that you can use?

As you start to learn your way around the keto diet, make sure you know how much you’re eating and build the habit of knowing early on. This extra step in the diet process can be stressful for people, tracking carbs, sugars, and fats.

I use a couple of tools to help me track my macronutrients with ease. One of those tools is by Perfect Keto Calculator: The Easy Ketogenic Macro Calculator. The tool is completely free and will allow you to know how much you’re eating and not guess.

Looking for a great Keto Macro Calculator? Don’t guess your carbs, fat or proteins. Click here to use free macro calculator.


Keep It Simple!

Keep your first week on a new keto diet as simple as you can possibly can. That means simple meals and simple workouts. Don’t get overwhelmed with buying a bunch of ‘keto’ related products, pills and other stuff. It’s just not necessary.

Just remember, the key to weight loss is mostly how well you can stick to your DIET. This is true for the majority of people looking to lose weight.

Unless you have a medical condition (go see a doctor), the biggest SECRET to weight loss? Not 6 hours at the gym every day, not diet pills or a new Peloton Bike. The secret is food. Good, healthy, food.

Do you want to lose weight? Focus your energy on eating right and eating well. Eating the right food(s) will yield your best Return on Investment (ROI) than anything else.

Depending on your fitness level, if you have a lot of weight to lose, changing your diet could melt a lot of pounds, fast.

But my best advice for your first week, keep it simple.

Our Mood & Feels At Week 1 of Keto

Just cranky. In the first week of keto, we didn’t eat more than 20-30 grams of carbs total and the transition was hard, but not impossible.

Aside from carb cravings, the gym was also a struggle-bus, so I made sure to work out during times when I felt fine and not craving carbs to get the most out of my workouts.

Keeping motivated and regularly working out was key, I knew if I could wait it out, the gym & the diet will eventually become a habit.


Week 1 Results of our Keto Diet

Week 0 is my starting weight and week 1 was weight in after 7 days. I weigh myself early in the morning, as soon as I use the bathroom. During the weigh-in, I test ketosis levels with a urine strip just to make sure my body is still in a ketogenic state.

WeekWeightGoal Weight
0178.2N/A
1172.0174
Results for Nik

Final Thoughts

The first full week of keto will yield some weight loss for most people, as it did for us, this is primarily due to water weight loss & carbs being used up by your body.

Week 1 will be hard, but you can do it! Stick with it.

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