Keto Weight Loss: 4 Things To Expect In Your First Week 

The ketogenic diet has been popular recently due to its promise of safe and effective weight loss with quick results. This diet requires a person to eat foods with low carbohydrate content, such as cruciferous vegetables, eggs, meat, healthy oils and fats, nuts, and a select variety of fruits. When sticking to a low-carb, high-fat diet for several months, a person can experience drastic weight loss, increased energy levels, better skin health, improved sleep quality, and many other benefits.  

If you’re thinking about going on a keto weight loss journey, here are some of the things you can expect in the first week of following this diet: 

  1.  You’ll Need To Prepare Most Of Your Meals 

Keto-friendly foods are mostly made of fresh, unprocessed ingredients. Whole foods such as eggs, vegetables, meat, and some types of legumes support ketosis, and these items need preparation before they can be served in meals. Since the keto diet doesn’t include sugar and seasonings that contain high amounts of carbohydrates, you’ll likely need to cook your meals at the onset of your diet to ensure that they’re seasoned accordingly. 

While you can purchase ready-to-eat dishes in shops and restaurants, knowing the ingredients used and how the food was prepared may be challenging. More importantly, fast-food companies and restaurants don’t usually indicate the number of carbohydrates in the items they sell. In this scenario, it would be too risky to consume something you’re unsure of since it could easily kick you out of ketosis.  

That said, you may need to allocate more time for meal preparation, especially for your first week. In the first few days of your diet, you’ll need to shop for keto-friendly ingredients that you can use to cook your meals. Also, it would be best if you prepared ketogenic recipes that you could refer to throughout your keto weight loss journey. One way to do this is by looking for online ketogenic recipe resources, such as While doing so, ensure that the reference materials you choose are trustworthy and that the information you gather is based on reliable health and nutrition studies. 

Meanwhile, you also have the option to purchase ready-to-eat food packs specifically made to suit the ketogenic diet. For instance, diet meal providers within your location, such as Proper Good, offer clients delicious meals that can be heated and served anytime, anywhere. The food packs are also shelf-stable, making them ideal for those who want to buy in bulk and simplify their daily food preparation. Purchasing ready-to-eat keto meals will help you save time and effort and improve your ability to stick to your dietary requirements since you’ll have easier access to quality food.  

  1.  Keto Flu 

Many keto dieters experience what’s known as keto flu. This term pertains to the lack of energy, brain fog, and nausea a few days after starting the diet. Some may also experience constipation, sleeplessness, and constant headaches. These symptoms are believed to be caused by the body’s attempt to adapt to the new diet and would typically go away on their own without requiring medication or treatment. If you experience keto flu, you can alleviate pain and discomfort with over-the-counter headache medication, proper hydration, and sufficient rest. 

  1.  Appetite Changes  

The ketogenic diet can also alter a person’s appetite levels. This phenomenon is explained by the high amounts of fat consumed in this diet, which triggers satiety with less food consumption. While some can have carb or sugar cravings in the early stages of the diet, they gradually fade, especially when you achieve the state of ketosis. To help you regulate your appetite and avoid intense cravings, experts advise drinking more water and eating enough fat during the day.  

  1. Quick Weight Loss 

One of the most sought-after features of the ketogenic diet is its ability to lose water weight quickly. This elimination happens at the onset of the diet since the lack of carbohydrates also reduces the body’s capacity to retain water. Also, eating a diet high in fiber allows for faster metabolism and regular bowel movements, contributing to effective weight loss. 

However, it may be essential to note that only water weight loss occurs during the first week of being on a keto diet. Water weight loss doesn’t last long, and can be easily regained once you return to a regular diet. To achieve longer-lasting results, you’ll have to consistently follow your nutritional plan, which will help your body burn fat and gain muscle. 


The ketogenic diet is popular because it’s safe and effective. It also delivers faster weight loss results, which can be highly encouraging, especially for those struggling with weight management. However, this diet requires time, planning, preparation, and determination to succeed. Hence, it’s essential to know all the necessary information about it and prepare for a few setbacks before starting your keto weight loss journey.  

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