Use a keto tracking app like:
- Carb Manager
- MyFitnessPal (with custom macros)
- KetoDiet App
Track your:
- Net Carbs (Total Carbs – Fiber)
- Protein intake
- Fats
Goal: Stay under 20–50g net carbs/day to enter ketosis.
STEP 5: BE READY FOR “KETO FLU”
During the first few days, your body may react to carb withdrawal. This is called the Keto Flu and may include:
- Headache
- Fatigue
- Irritability
- Muscle cramps
Combat Keto Flu by:
- Drinking lots of water
- Adding electrolytes: sodium, potassium, magnesium
- Eating enough fat
It’s temporary. Usually lasts 2–5 days.
STEP 6: TEST FOR KETOSIS (OPTIONAL)
You can check if you’re in ketosis by using:
- Urine test strips (budget-friendly)
- Breath ketone meters
- Blood ketone meters (most accurate)
This step is optional, but helpful for motivation.
STEP 7: STAY CONSISTENT AND ADJUST
After 2–3 weeks:
- Your cravings for sugar may decrease
- Energy levels stabilize
- Weight loss often begins
Monitor your progress:
- Take weekly photos
- Weigh in once a week
- Measure inches lost
Adjust fat and protein intake as needed for results.