Meal plan

19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss

Diet And Meal Plan Breakdown

Stage 1 of our Keto Diet is going to be the first strict 5 days where we will force our bodies into ketosis.

Stage 2 is the next 2 weeks of the diet (days 6-19) where we lighten up on restrictions and start to experience the incredible benefits!

The First 5 Days Of Keto

The Keto diet has a few side effects that may happen in the first 5 days.

These are normal, as with any diet and will quickly pass after a couple of days.

There will also be a difference if the diet is for children or adults.

Most of these side effects are manageable if you understand why they happen.

To have this knowledge beforehand means you will be able to minimize the effects and are less likely to quit.

It only takes a short time for your body to enter a state of ketosis; from this point, the side effects will subside as your body adapts to burning fat for energy rather than glucose.

Please always, always seek medical advice before you start.

Prioritize your health for safety, and long term longevity.

Low Blood Sugar (Hypoglycemia)

As your body is used to a high carb diet, it creates insulin to counteract the sugar that gets created from your carbohydrate intake.

Once your carb quantity drops on the Keto diet, you may experience low blood sugar episodes.

Symptoms include Confusion, Dizziness,

Feeling shaky, Hunger, Headaches, Irritability, Pounding heart; racing pulse, Pale skin, Sweating, Trembling, Weakness, Anxiety.

It can seem scary if you have not experienced it before.

The easiest way to maintain this is by glucose tablets, so when you feel this is about to happen, take one or two tablets and this should be enough to prevent this happening.


Any major change in diet can cause headaches for no apparent reason.

You may become light-headed, and also have flu-like symptoms that can occur over several days.

These headaches happen as there is a mineral imbalance due to diet changes.

The best way to resolve this quickly is to add one-quarter of a teaspoon of salt into a glass of water and drink.

You should then sit down for 15 – 20 minutes for the effects to take place.

To prevent this happening you should drink plenty of water and increase your salt intake for the first few days.

This can effectively stop the chance of headaches.

Fatigue And Dizziness

Your body will start to lose stored water content, so it is crucial this is replaced, as a result, there will be many minerals you will lose over the first week on the diet.

With low minerals, you may feel tired, dizzy and lightheaded along with the chance of getting unwanted muscle cramps – and a possibility of itchy skin.

To combat these effects, increase the amount of green leafy vegetables you consume.

Or as a backup, it is possible to use multivitamin tablets that provide the recommended daily allowance for the lost minerals that you require.

Stay clear of any vegetables that are high in carbs, as discussed earlier.


This is one of the most common side effects.

This comes from losing fluids and becoming dehydrated, loss of salt, a magnesium deficiency or too many dairy/nut products.

If things don’t change by taking vitamin tablets (to improve your magnesium intake), you may have to reduce your dairy product intake even more.


These symptoms normally only last for a few days, thankfully.

Once you have increased your fat content, your body should adjust and these symptoms should subside.

Always drink lots of water to replace the lost fluids so as not to become dehydrated.

Interrupted Sleep Patterns

Some people mention they have problems sleeping whilst on the Keto diet – if this happens it can be a sign your insulin levels are low.

To solve this, have a small snack that contains an equal amount of protein and carbs just before going to bed.

This will help balance your insulin level for the night.

Just for the short term.

Heart Palpitations

This can happen to some people, and not happen to others, like if you drink a strong cup of coffee.

Although whilst on the Keto diet, it can be a sign a person has low blood pressure.

Always seek medical advice if you are not sure.

Sugar Cravings

This is one of the most difficult side effects to resist.

Just give yourself time and these will subside in anything from a few days up to a period of around 21 days.

Several ways to combat these cravings are doing some light exercise or finding something that can occupy your mind.

Sugar cravings will only last for an hour; so, this will have gone by the time you have completed your exercise.

You can also have a snack consisting of a few ounces of protein, either in the form of a small salad or a small, quick to prepare a smoothie.

Again, a child should NEVER be placed on a ketogenic diet, the consequences are very drastic and harmful while children are still growing, it is better to give them all the fruits, vegetables, carbs, and proteins, in a balanced diet, and limit their processed sugar found in candy, sodas, and sweets.

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