Starting Keto Gradually

[u/HarmonySinger]

When I did Atkins about 30 years ago the strategy was to start by removing virtually all carbs and to gradually add them back.

As my body aged, I realized that this start was a "shock" to my system

And so I've played with GRADUALLY reducing CARBS at the outset to allow my body time to acclimate.

Has anyone else gone this route and have anything to share?

[u/loripainter12345]

I ripped the bandaid off. Gradual reduction doesn't work for many people. The "keto flu" symptoms are often the need for more hydration and electrolytes. But if you try that route, I'd recommend making sure to track all your carbs and macros. Make sure you are actually reducing your carbs because it's easy to under estimate.

[u/HarmonySinger → u/loripainter12345]

Makes sense I myself dove in when I was younger. As I aged, My body has become more sensitive to drastic changes.

[u/Triabolical_]

I did this.

My recommendation if you want to taper in is to do it one meal at a time and gradually. Reduce the carbs, stay there a week, do it again, wait a week, and then go to the next meal.

[u/girl1dir]

30 years ago Atkins was sooooo hard for me.

Now, Keto or a very low carb life is easy when I don't buy carbs.

It's been a rough couple of weeks here.

[u/jwbjerk]

I also faded into Keto over several weeks. I found it to be pretty much painless, and I'm still doing keto (now of the carnivore subtype) 3 years later.

My method was to stop buying carby foods. But I finished off much of what I had in the fridge and pantry. As I used things up, carb consumption naturally tapered off.

[u/Adventurous_Good_731]

Yes I have to transition slowly because I struggle with migraines. I think the key is in listening to your body without going overboard. Weekly carb average goals instead of being strict about it. Some days I just need a slice of real sourdough...

Eliminate sugar first for a week, then reduce starches/grains. Once the sugar cravings stop it feels easier to cut carbs more. Then I try to drop down to ~50g carbs for a few weeks. This is when I add electrolytes. Some days are higher and some days are lower, but on average I aim for about 50. By about a month in, I move to 20g carbs goal. This is where I either feel great and well adapted, or notice I need more carbs or electrolytes. At this point, "more carbs" means I go up to 50g again once or twice a week.

Eat more protein and fat when you feel hungry.

[u/HarmonySinger → u/Adventurous_Good_731]

TY

[u/rdhigham]

I commented this a couple of days ago, as I cannot go gradually off carbs

From a physiological point of view, I find it easiest to eliminate the big carb heavy and processed foods, but not count macros for the first week or two.

Nothing overly processed, just meat, and veggies, eggs and cheese. If I ‘felt hungry’ and wanted to snack, it is carrot sticks with cream cheese, not chips or even something resembling chips. Carrots aren’t great from a carb point of view but they are a healthy unprocessed vessel for getting cream cheese in, they have crunch as well. Bacon and eggs for breakfast, no toast or anything resembling bread. Lunches would be chicken with coleslaw - again coleslaw isn’t great for carbs, and should be eaten in moderation, but I like it, and it is better than a sandwich. Dinner is no potatoes, no pasta, just meat and green veggie. I might do burger patties with pickle, mayo, a small amount of red onion, and cheese.

By avoiding any drinks with sugar, no sweet treats, no potatoes, bread or pasta, and avoiding all processed foods, but not limiting myself on anything else I find it much easier to get back into better eating, after 10 days to a fortnight, I will start tracking and watching what I eat - switching to celery rather than carrots, having lettuce salad rather than coleslaw, the hard work (in my mind) has been done. I also find it easier to get into long fasts doing it this way. Regardless of diet I fast for 14-16hrs every day, these first 10-14 days I am easily able to stretch to 20-24hr fasts.

That’s just my two cents on what has worked well for me in the past.

[u/HarmonySinger → u/rdhigham]

TY

[u/Electrical-City-6405]

Good idea! I jumped in right away and thee months later the shock of the 8 lb weight loss(unintentional, I just wasn't hungry between meals for the first time in my life) and diet change caused me to lose a LOT of hair. :/

[u/HarmonySinger → u/Electrical-City-6405]

I'm sorry to hear that

[u/Bodomi]

Your body does not slowly acclimate to ketosis. It is a threshold of how much glucose is provided to the body. You're either in ketosis or you're not.

It's psychological.