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How to Successfully Cut-Out Carbohydrates on the Keto Diet

How to Successfully Cut-Out Carbohydrates on the Keto Diet


There is so much proven science and clinical studies backing the huge impact that a Low Carb and Keto Diet can have on your mind and body.

A Keto Diet is the quickest and easiest way to drastically improve your body's ability to create premium and sustainable fuel for life's toughest challenges.

It can help you manage your weight, boost your energy and spark your metabolism. It's a vital tool for success in all of your health and wellness endeavors.

A lifestyle with amazing health benefits that promotes longevity, sounds like a no-brainer right? Yet, there are so many people that have not followed through on their Low-Carb or Keto Diet.

The reason is, cutting out carbs completely can be really tough. Carbohydrate withdrawal is not fun and the discomfort that it brings people can be off-putting. 90% of people that don't reach their goals on the Keto Diet have not made it past the first week.


Fortunately, there is a proper way to slowly cut down on your carbs and supplement your body so that you don't feel any discomfort or withdrawal symptoms. By focusing on proper nutrition, you will be able to smoothly transition your body to Ketosis and receiver a stronger boost of energy then you ever got from carbohydrates.

Surviving your First Week Without Carbs:

First Three Days: Withdrawal

The first three days are usually the most difficult when cutting carbs, you may be prone to experiencing withdrawals. Your body may experience intense cravings because you are depriving of it what it is used to consuming. Below are few tips to getting through the first three days.

  • Eat lots of Fat and Healthy Fiber: Fiber and healthy fat together can help you feel full quicker and take the edge off your cravings.
  • Don't Starve Yourself: You can't go from overeating carbs to starving yourself, it's too dramatic of a change for your body. Eat many small meals through the day, to help minimize your cravings and hunger intensity.
  • Drink Lots of Water: The beginning of any new regiment or diet is best started with adequate amounts of water. This well help flush your body of old habits and junk food to make way for proper foods.
  • Proper Meal Preperation: You need to plan and prepare of all your meals in advance so that you don't cut corners. It can be fun to research healthy, low-carb recipes and reward yourself with something that tastes delicious. It makes the first phase of your diet that much easier.

Days Three through Five: Carb Crashing

On the third day you might start to experience a carb-crash. Carb-crashes happen when your body runs of all of its reserve glucose that has been stored up from all of the carbs that you consumed before your diet.

Your body needs to transition over towards relying on health and premium sources of fuel to replace the carbohydrate energy. This can take your body some getting used to but it is well worth the wait.

If you feel shaky, burnt-out or fatigued we recommend a serving of low-carb fruit such as raspberries, oranges, bananas, mangos, or apricots.This can help replenish your body of vitamins and minerals.

Days Five through Fourteen: Full Transition

As you approach two weeks of low to zero-carb dieting you are well on your way to noticing the many amazing benefits of low-carb and keto diets. You should have more mental clarity and focus less frustration, less stomach aches and less controlling cravings.

At this point it's time to reward yourself. Hopefully, you should be able handle a single cheat meal or cheat day before getting back into the swing of your diet. Enjoy a delicious low-fat frozen yogurt, some dark chocolate or whatever it is you enjoy in moderation. You certainly deserve it!

Foods For Your Carb Detox:

Your body undergoes a huge transformation when you slowly replace carbohydrate energy for healthy fats and fiber for fuel.

As we explained earlier, this can take a lot out of your body which is what leads to withdrawals and eventual crash. The best way to prevent all of these negative symptoms is to supplement your body properly with all of the nutrients that are lacking during this transition.

Top 3 Mineral Deficiencies Associated with a Low Carb or Keto Diet:

  1.  Sodium: One of the biggest health and nutrition “myths” is that you should avoid salt. When following the Keto Diet you’ll lose water and sodium in the first few weeks. Low sodium can leave you feeling fatigued, headaches and dizziness.
  2. Potassium: When you lose sodium on a keto diet, the salt depletion causes a parallel loss of potassium. Common symptoms of a potassium deficiency include weakness, muscular cramps, constipation, irritability or skin problems.
  3. Magnesium: Magnesium is essential for many reasons including energy production and enzyme function. Adding foods high in magnesium to your diet can help you feel better.



Importance of Electrolytes:

Many bodily functions depend on electrolytes. Optimal performance requires a consistent and adequate supply of these important nutrients.

Your goal in replenishing electrolytes is not so much to prevent cramping, but to maintain specific bodily functions at optimal levels.

In order to reach your weight and fitness goals, you need your body to be operating at 100%, you need high quality fuel supported by electrolytes.

We recommend drinking a high quality electrolyte beverage or adding electrolytes to your water. 

References:

1. Laura Dolson | Reviewed by Richard N. Fogoros, MD. “How to Get Through the First Week of a Low-Carb Diet.” www.verywell.com/getting-through-the-first-week-2242037.

2. “Top-3 Mineral Deficiencies On A Ketogenic Diet (And How To Fix It).” Dr. Marc Bubbs, drbubbs.com/blog/2017/1/top-3-mineral-deficiencies-on-a-ketogenic-diet-and-how-to-fix-it.

3. “Electrolyte Replenishment - Why It's So Important and How to Do It Right.” Hammer Nutrition, www.hammernutrition.com/knowledge/electrolyte-replenishment-why-its-important-and-how-to-do-it-right/.

 




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