When carbs in the diet are replaced with protein and fat, several things need to happen for the body to efficiently use fat as fuel.
There will be major changes in hormones and the body needs to ramp up production of enzymes to start burning primarily fat instead of carbs. This can last for a few days and full adaptation may take weeks.
Common side effects in the first few days include:
- Headache
- Feeling Lightheaded
- Tiredness
- Irritability
- Constipation
Side effects are usually mild and nothing to worry about. Your body has been burning mostly carbs for decades, it takes time to adapt to using fat as the primary fuel source.
This is called the "low carb flu" and should be over within 3-4 days.
On a low-carb diet, it is very important to eat enough fat. Fat is the new source of fuel for your body. If you eat low-carb and low-fat, then you're going to feel bad and abandon the whole thing.
Another important thing to be aware of is that insulin makes the kidneys hold on to sodium. When you eat less carbs, the kidneys release sodium. This is one of the reasons people lose so much bloat and water weight in the first few days.
To counteract this loss of sodium you can add more salt to your food or drink a cup of broth every day. A bouillon cube dissolved in a cup of hot water contains 2 grams of sodium.
Many people say they feel better than ever on a low-carb diet, when the initial adaptation period is over.
If you don't feel good, adding more fat and sodium should take care of it.
This is a sample meal plan for one week that supplies less than 50 grams of carbs per day.
Day 1 — Monday:
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
- Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.
Day 2 — Tuesday:
- Breakfast: Bacon and eggs.
- Lunch: Leftover burgers and veggies from the night before.
- Dinner: Boiled Salmon with butter and vegetables.
Day 3 — Wednesday:
- Breakfast: Eggs and vegetables, fried in butter or coconut oil.
- Lunch: Shrimp salad with some olive oil.
- Dinner: Grilled chicken with vegetables.
Day 4 — Thursday:
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
- Dinner: Steak and veggies.
Day 5 — Friday:
- Breakfast: Bacon and Eggs.
- Lunch: Chicken salad with some olive oil.
- Dinner: Pork chops with vegetables.
Day 6 — Saturday:
- Breakfast: Omelet with various veggies.
- Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
- Dinner: Meatballs with vegetables.
Day 7 — Sunday:
- Breakfast: Bacon and Eggs.
- Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
- Dinner: Grilled chicken wings with some raw spinach on the side.
Do your best to include a variety of vegetables in your diet. If you want to stay below 50g of carbs per day then you can safely have one piece of fruit or some berries every day.
Organic and grass-fed foods are best, but only if you can easily afford them. Just make an effort to always choose the least processed option within your price range.
There is no scientific evidence that you should eat more than 3 meals per day. If you do get hungry between meals, here are a few ideas for snacks that are healthy, easily portable and taste good.
- Full-fat yogurt
- A piece of fruit
- Baby carrots
- Hard-boiled eggs
- A handful of nuts
- Leftovers
- Some cheese and meat
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