With Amy Hume Coaching
HAPPY, HEALTHY KETO FOR WOMEN
The first 5 days of keto, what to expect, and how to manage the keto flu
Author - Amy Hume- Mom and Holistic Nutritionist, Keto Coach for Moms, and Founder of She Ketos
Starting Keto as a Woman?
What to expect in the first 5 days, what causes the keto flu, and how to avoid the keto flu...mostly
I am not your doctor or health coach, this is just what I found works for me and my clients, do your research and consult your doctor before starting any lifestyle changes
Post contains links to procucts that may give me a kick back.
Deciding to start a ketogenic diet can be an exciting but challenging journey, especially for women. The benefits of improved mental clarity, steady energy, and overall well-being make it worthwhile. However, the initial transition can be a bit rocky. But it doesn't have to be!
As someone who has done this more then a few times, and teaches women how to keto for a living, I thought I would share my tips for getting through the frist 5 days.
One of the most common keto questions out there is "Can I avoid the keto flu?" and my answer to that is this, yes, mostly, when you follow this advice.
So let's chat about what you can expect in the first five days and how to manage the infamous keto flu.
Day 1 On Keto - Easy peasy!
Your motivation is at its peak, you have recipes and snacks ready to go, you are pumped for how this is going to feel in 5 days, and are ready to go.
You still have plenty of glucose, so cravings will be no more then the usual, walk by the vending machine and want a chocolate bar situation. No big deal.
TIPS- Keep carbs low ( 20-30 g) and today is a great day to burn off some glucose so head to the gym or out for a walk, the fast you burn the glucose the sooner you will hit ketosis. 1-2 servings of electrolytes are going to be helpful. Eat as much protein and fat as want to, do not let yourself go hungry, that is key for making it through the week and getting into ketosis without suffering. Do not count calories, just carbs.
My favorite app for tracking macros is Cronometer, it has the most accurate tracker I have found, and most foods you can buy at the store are already in the app. It can be used for free. I highly recommend. They also have a cool womens nutrition tracker in their paid plan which is pretty cool!
Day 2 - Glucose is dropping, cranvings are increasing quickly
Your body has no idea that your plan is to switch to ketosis, but it does know it is used to operating off of carbs and those are depleting quickly. You are going to feel more stressed, anxious, and hungry today, so you must set yourself up for success.
TIPS - Those high fat snacks need to be close, whenever you feel hunger give your body fat, send it the message that fat is fuel now, and it needs to start turning it into energy. Your electrolyte need is 2-3 servings a day. Do no push exercise, that will make the stress feel worse, if you get fatigue or a headache electrolytes are needed.
Day 3 - Glucose is gone, and so is your energy
This is the day for most women where the glucose is tapped out, it will take the most will power to get through, which means starting the day with a reminder to yourself why you are doing this can be very helpful.
Do not work out, in fact try and have the laziest day you can. Stress and fatigue will be part of you day, the better you follow the tips for the day the easier the day will be. So plan for it to be hard and start the tools early.
Tips- Start this day with 2 servings of electrolytes in water and a high fat breakfast with coconut oil, coconut oil turns to ketones really fast so will give you a boost. Total electrolytes for the day 3-6 servings. Eat fat when hungry, and go to bed early. Do your very best to just relax and trust the process, your body will figure it out.
Day 4 - Ketones are finally being made!
When you wake up you are going to feel much better then day 3, ketones are now being made, but not enough for you to feel great yet. But better is better.
Follow the same routine as day 3, and as the day progresses you will start to feel better. Remember any headaches or grumpiness are signs for you to get electrolytes, your body is going to be dumping water like crazy and with it goes electrolytes your body needs to so keep replenshing them.
If you find your digestion is off, then fat is the thing you have to adjust more fat will speed things up and less fat will slow things down. If you are notiicing you are eating more fat and protein then before you may also need to add digestive support by grabbing either a digestive enzyme or taking apple cider vineger with each meal.
If you are someone who wants to know if you are in ketosis and do not mind peeing on sticks, today is the day you will likely start to see some ketones being excreted by your body.
These ketone strips are great!. Store them in a dark cool place in a sealed containter, or they will expire fast.
Day 5 - Feeling like yourself again
You have made it through the keto flu, you get to wake up with more energy then you have all week, and you also know its only going to continue to get better from here.
Your body is going to continue to use more electrolytes then it did before ketosis, so you will always need 1-2 servings a day, but for the next 5 or so 3 is recommended. Water will be falling off you body as you drop inflammation for the next 5-10 days, and you need to replenish what it is losing.
These electrolytes from key nutrients are my favorite for so many reasons, they come in many flavours and the ingredients are the most supportive to your keto journey compared to any other product.
You are in ketosis but full fat adpatation will take a couple weeks or maybe more, so continue to have the high fat snacks on hand when you are hungry, coconut oil for quick energy boosts are also helpful.
If you are in ketosis and starting to see why this might be somthing you want to make work long term for your body, come join me and the other ladeis on the same journey inside The Keto Collective!
This is the community where I help women make health and wellness fit into their busy lives, so they can get healthy using keto and low carb nutrition.
This program is the support you need to be successful for years to come!
Keto health foods
Healthy keto foods
Healthy keto meal plans
ketogenic food plan for women
How to start the keto diet for beginners.
How to start the keto diet step by step
Raving Reviews: Hear What My Satisfied Clients Have to Say
"I joined this program because your story resonates with me and being in menopause I know that my body can feel so much better.
Since starting your program 4 weeks ago I feel so much better, my cravings are gone, I haven’t had sugar since starting and am down 10 pounds as of today. The weight was slow to start coming off but I knew this program was the right one and I needed to be patient.
My goal is to go from considering this a program I’m following to a lifestyle I’m living."
Heather
Amy is just the person I need in my life right now. She is knowledgeable, kind, supportive and has a wonderful approach to women’s health. Amy addresses not only dietary needs but she helps fosters a healthy relationship with food which is so important to me. I highly recommend her as a coach!
Janice
I have been on the Metabolism Makeover plan for 4 weeks and I have seen great results! I feel ease around food choices and planning. Also, I love that I can still enjoy most of the foods I love! This has significantly helped my gut health and reduced bloating. (This has been a big issue for me) I have lost weight and feel healthier all around. I love all of the information that is shared each week to help me also change the way I look at food and my body!
Brittney
Michelle
I found Amy on Tik Tok and decided to work with her. I had told I have adrenal dysfunction and high liver enzymes. My doctor said to eat "low carb." I knew I would not stick with it and needed help. Amy is awesome! She holds me accountable, educates me on my body and my symptoms, gives menus for low carb/keto/carnivore, and she cheers for my successes big or small. I have learned so much from Amy. My liver enzymes are normal now and I can't thank her enough for her help.
Teresa
With Amy’s knowledge of diet and nutrition we started this journey together. With her support, I was able to break my addiction to Diet Mountain Dew (it was a true addiction!), been eating low carb or no carb and have lost 40 pounds. With my doctor approval, I have been able to significantly reduce my dependence on prescription medication. Amy has been a listening ear to my fears and concerns. I loved how I could be in close touch with her throughout my journey with her.
Lori
I have been on the Metabolism Makeover plan for 4 weeks and I have seen great results! I feel ease around food choices and planning. Also, I love that I can still enjoy most of the foods I love! This has significantly helped my gut health and reduced bloating. (This has been a big issue for me) I have lost weight and feel healthier all around. I love all of the information that is shared each week to help me also change the way I look at food and my body!
Brittney
"I've tried other keto plans before, but She Ketos is a game changer. The focus on hormones and understanding how my body works as a woman has made all the difference in my weight loss journey."
Sarah
"I joined this program because your story resonates with me and being in menopause I know that my body can feel so much better.
Since starting your program 4 weeks ago I feel so much better, my cravings are gone, I haven’t had sugar since starting and am down 10 pounds as of today. The weight was slow to start coming off but I knew this program was the right one and I needed to be patient.
My goal is to go from considering this a program I’m following to a lifestyle I’m living."
Heather
"I found Amy on Tik Tok and decided to work with her. I had told I have adrenal dysfunction and high liver enzymes. My doctor said to eat "low carb." I knew I would not stick with it and needed help. Amy is awesome! She holds me accountable, educates me on my body and my symptoms, gives menus for low carb/keto/carnivore, and she cheers for my successes big or small. I have learned so much from Amy. My liver enzymes are normal now and I can't thank her enough for her help.
Teresa
"With Amy’s knowledge of diet and nutrition we started this journey together. With her support, I was able to break my addiction to Diet Mountain Dew (it was a true addiction!), been eating low carb or no carb and have lost 40 pounds. With my doctor approval, I have been able to significantly reduce my dependence on prescription medication. Amy has been a listening ear to my fears and concerns. I loved how I could be in close touch with her throughout my journey with her.."
Lori V
"Amy is just the person I need in my life right now. She is knowledgeable, kind, supportive and has a wonderful approach to women’s health. Amy addresses not only dietary needs but she helps fosters a healthy relationship with food which is so important to me. I highly recommend her as a coach!"
Janice
I joined the keto collective 5 months ago. If you are struggling on a weight loss journey just join!! My mental health is the best it has been in years. Released 20 lbs in 5 months while having a "real" life with ice cream and oreos and????? On occasion but coming back to keto / low carbs as I feel great. Amy has so much knowledge, is motivating and so supportive you want to do more!! I really enjoy the access to recipes to help me stay on track too. So much value!!!
Claire
I never knew that keto could be so effective and enjoyable until I joined She Ketos. The guidance, support, and personalized approach have made a world of difference in my results. I'm finally seeing the stubborn fat melt away!"
Amanda
Follow me on socials and get to know me better
She Ketos With Amy Hume Coaching
© 2024 Amy Hume Coaching
All rights reserved
HAPPY, HEALTHY KETO FOR WOMEN