Week One: Navigating the Ketogenic Journey - Tips, Insights, and Real Experiences

Starting a ketogenic diet can feel overwhelming. Questions swirl around what to eat, how it will feel, and whether it will actually work. Many people try keto and say it fails, but often the problem is not the diet itself—it’s how it’s followed. This post shares my real experience of our nutrient-dense ketogenic reset, offering practical tips and insights to help anyone beginning this journey feel less alone and more confident.

A nutrient-dense ketogenic meal with eggs, greens, and avocado

Understanding the Ketogenic Diet and Its Challenges

The ketogenic diet focuses on high fat, moderate protein, and very low carbohydrates. The goal is to shift the body’s metabolism from burning glucose to burning fat for fuel, entering a state called ketosis. Many people expect quick results but struggle because they unknowingly consume too many carbs or don’t track their intake carefully.

Tracking food intake is essential. Using an app like Cronometer helps reveal exactly what you eat, making it easier to stay within keto guidelines. For example, during the first week of our ketogenic reset, my average intake was around 1563 calories with about 20 grams of whole carbs per day (not net carbs). This translates to roughly 16% protein, 5% carbs, and 79% fat, which is close to the therapeutic ketogenic recommendations of 15/5/80.

What It Feels Like to Enter Ketosis

Reaching ketosis usually takes a few days. With my experience this week, nutritional ketosis was achieved by Day 4, and moderate ketosis by Day 5, with ketone levels reaching 1.10 mmol/L. Therapeutic ketosis levels range from 3 to 6 mmol/L, so this was a strong start, but not quite there yet.

The most effective way to track ketones is through blood testing using a monitor like Keto Mojo. This is what we use. These monitors cost around $50, plus strips, but they can last for years, offering valuable insight into your journey.

With ketosis, energy levels often improve once the body adapts. Many report feeling more focused and sustained energy throughout the day. However, it’s essential to supplement with electrolytes like sodium, potassium, and magnesium to avoid common side effects such as headaches or fatigue. The fatigue can be very real, but don't give up; the boundless energy will kick in.

Meals and Snacks on Our First Week

Starting the day with bulletproof coffee is my top choice. Our version includes organic coffee, grass-fed butter, MCT oil, and chocolate collagen, providing fats and protein to fuel the morning without carbs.

Breakfasts included:

• Omelets with onions, garlic, and leafy greens

• Sausage patties or uncured bacon

• Egg scrambles with arugula

  
  

Lunch and dinner often combine into one meal, featuring:

• Beef coconut red curry with vegetables

• Chicken & cauliflower enchilada casserole

• Arugula chef salad with uncured bacon & hard-boiled eggs

  
  

Snacks included:

• 36-hour ferment yogurt with coconut, cocao, and seeds

• nuts like pistachios and brazil nuts

• jalapeno "corn" bread (made with almond flour & eggs)

  
  

Including light organic dairy works well for some, like myself, with no health issues, but is often avoided to keep IGF-1 levels low during a battle with cancer. IGF-1 is a hormone strongly linked to increased risk for several cancers by promoting cell growth, proliferation, and survival.

Addressing Weight and Health Concerns

Weight loss is a common goal on keto, but it’s not guaranteed without attention to detail. For example, perimenopause can slow metabolism, making weight management more challenging. In my case, this was a key reason for starting the reset. Tracking food and staying consistent helps smooth out metabolic bumps. During my first week, I lost 4 ½ pounds, and my husband lost 9. You can see how bio-individuality comes into play here.

Inflammation reduction is another benefit. For my husband, with knee pain caused by body misalignment, losing weight and lowering inflammation through keto helps improve his comfort and mobility.

Tips for Success on a Ketogenic Reset

• Track your food intake daily with an app such as Cronometer to avoid hidden carbs.

• Focus on whole, nutrient-dense foods rather than processed keto snacks.

• Include healthy fats like grass-fed butter, olive oil, and MCT oil to stay full.

• Supplement electrolytes to prevent keto flu symptoms.

• Be patient; ketosis can take several days to reach and adapt to.

• Listen to your body and adjust protein and fat as needed for energy and satiety.

  
  

Final Thoughts on the Ketogenic Journey

Starting a ketogenic diet can feel confusing, but tracking and focusing on nutrient-dense foods make a big difference. The diet rarely fails on its own; it’s the way it’s followed that determines success. Real experiences show that with patience and attention, many find improved energy, reduced inflammation, and better weight management.

If you’re considering keto, begin by tracking your food and experimenting with meals that keep you satisfied. Remember, this journey is personal, and minor adjustments help tailor the diet to your unique needs. Take it one day at a time, and you’ll find your rhythm.