Keto Diet Plan Week 2

PUBLISHED January 6, 2021· MODIFIED January 28, 2022 · by the author listed in the recipe card 943 words. · About 5 minutes to read this article.· This post may contain affiliate links · As an Amazon Associate, I earn from qualifying purchases· 6 Comments

Keto Diet Plan Week 2! Thinking of starting on the Keto diet but not sure where to begin?

For those interested in trying out Keto and feeling overwhelmed by the starting process, I've created a simple plan to help you kickstart your ketogenic journey. My aim is to simplify the ketogenic diet and make it less intimidating to help you get started.

First, a disclaimer. I am not a medical, or health care professional so you definitely want to consult what my sons call \"a real doctor, not a Ph.D. like my Mom\".

Congratulations on completing week 1 of Keto! You've achieved more than most on their health journey, so give yourself a pat on the back!

If you've finished keto week one, you should have eliminated potatoes, pasta, bread, rice, grains, beans, and sugar by now, and you're likely starting to feel different. Your body craves what you provide it, so hopefully, after a week, the carb cravings have lessened.

Keto Diet Plan Week 2

In week 2, it's recommended to still not count macros and calories. Allow your body to adjust to the carb reduction before considering calorie reduction. Carb withdrawal along with calorie reduction can be challenging for most people and is the number one reason people quit keto.

Three rules for a Keto Diet Plan | Week 2:

You should have already given up grains, legumes/beans, and pasta/rice/potatoes.

For the Keto Diet Plan Week 2, you only have three simple rules to follow:

1. Reduce fruit to once a day if you haven't already. This is a good time to switch to low glycemic fruits like berries and start cutting out high glycemic choices like bananas and watermelon.
2. Go at least 4 hours between meals. Do not eat snacks in between. For example, you might eat at 8 am, noon, 4 pm, and 8 pm. This will help keep insulin levels down and aid in getting into ketosis. Eating triggers insulin release, which hinders fat burning. If you get very hungry, start by drinking water or a sugar-free beverage. If that doesn't help, have a fat bomb.
3. Drink at least 64 oz of liquid every day this week. Use it for hydration, to fill your stomach between meals, flush out toxins, and start building good habits. Drinking water helps with fat loss.

This week, continue enjoying the same meat, veggies, nuts, cheese, cream, bacon, avocados, and other high-fat, medium-protein, low-carb meals as in week one. Just add a bit of structure by not eating more frequently than every four hours.

How you might feel during week 2

If you experienced the “keto flu” in week 1, you probably won't continue to feel the effects this week, but many people start feeling sluggish in week 2. Symptoms of the keto flu may include:

• Fatigue, low energy, and exhaustion
• Digestive issues like constipation
• Headaches
• Muscle weakness, decreased exercise performance, and difficulty recovering from workouts
• Moodiness and irritability
• Difficulty sleeping
• Brain fog and lack of concentration

Keep in mind that these symptoms indicate that your diet is working — your body is transitioning from one form of fuel to another, and you will start seeing results. If symptoms persist, ensure you're drinking enough water as dehydration is often the cause.

It might be a good idea to start adding electrolytes to your diet. Since ketosis depletes water from your cells, it's crucial to consume plenty of salt and electrolytes to stay hydrated.

Also, if you've cut out junk and processed foods for your keto diet, you may not be getting the usual sodium intake, so adding high-mineral sea salt to your diet is essential to prevent dehydration and cramping.

Additionally, ensure you're getting enough sleep as sleep deprivation can worsen the keto flu. Many people report feeling lighter, more energetic, and even starting to see weight loss by the end of this week. If you're not experiencing these changes yet, hang in there; they will come soon.

My final advice for week 2 is, do not lose hope. Remember, you're breaking a lifelong habit of carbohydrate addiction, and it may be uncomfortable as your body reacts physically and mentally.

You might feel sluggish, but remember, it indicates that the process is working — your body is transitioning to a different fuel source, and results will follow soon.

Prepare For Keto Success

GET THE FREE PRINTABLE CHART FOR 4 WEEKS TO KETOSIS BY CLICKING HERE!

Keto Resources you need:

• Get one of the BEST Keto Snacks On Amazon for those irresistible cravings.
• I've authored two Keto cookbooks that eliminate the guesswork in cooking while on Keto. Even non-Keto enthusiasts enjoy these recipes! Get Easy Keto in 30 Minutes and Keto Fat Bombs Sweets & Treats.
• I've compiled a plethora of my favorite Keto recipes into lists like Vegetarian, Soups, Holidays, Instant Pot, and more to simplify finding GOOD recipes for you.

If you need moral support, we have a fantastic FB family support page here

That's all for the Keto Diet Plan Week 2. Remember, do not yet count macros and calories. Allow your body to adapt to the carb reduction before considering cutting calories.

Recipes you will enjoy on week 2

Don't forget to explore my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy Keto in 30 minutes.

Originally Published February 17, 2018