My 30-day experience of eating high-fat for the first time. What to expect when you go high-fat, and how to avoid bumps along the way.
We’re stepping back in time today! I’m celebrating my 1 ½ year anniversary of eating high-fat and, because I receive so many questions about making the transition, I’m reading excerpts from the journal that I kept during the 30-day transition to high-fat living.
From the very beginning, I’ve focused on a grain-free, dairy-free, whole foods ketogenic approach. While my carb counts, tracking, and macros have shifted along the way, the experience I had is very similar to the experience you’ll have… minus the part about not feeling supported and screwing up a bunch. You have me, so it’ll be a lot easier!
The farther I’ve gone; the more natural ketosis has felt in my body. I don’t count calories, I don’t restrict, I just eat fat and lots of it.
Press “play” if you want to understand what the first 30 days of eating high-fat feels like, what you can expect and what you can look forward to. Or, if you’re curious and just want to hear me read my diary…
For video transcription, scroll down.
- Why listening to your body is key to your success.
- What to do if you don’t know how to listen to your body.
- Steps to eliminate keto flu before it starts.
- How eating too much protein can affect your blood sugar.
- What carb cravings mean when you’re low-carb.
- Watch: What to expect when you go high-fat
- Watch: How to heal your hormones with high-fat
- Grey sea salt
- CALM Magnesium powder
- Watch: All about carb-ups
- Watch: 10 signs intermittent fasting isn’t right for you
- Get a copy of my program, Fat Fueled Program & Meal Plan
- Save 15% with The Keto Bundle, a bundle with The Keto Beginning and Fat Fueled Programs in one!
- Subscribe to my YouTube Channel
When you transitioned to eating more fat, did you have similar experiences?
Hey, you! I’m so happy that you stuck by to watch my video! Thank you very, very much! Today, we’re going to be chatting all about what to experience when you start eating more fat, whether this is your first time, your second time, your third time trying out this eating style and you’re adjusting it as you go, I want to just share it with you, my experience, in the first 30 days of eating ketogenic, low-carb, high-fat.
Although it was quite some time ago, about a year and a half since I’ve started eating this way, I kept a journal, thank goodness, of all the things I was experiencing while I was adapting and learning this new eating style, and I get a lot of questions about: “Can I still work out?” “Am I going to have energy?” “What can I experience?” So my 30 day experience is really great because I experienced all the things. I want to just share it with you exactly what those things are so you know what to expect if you give this type of eating style a try.
For those of you that are new to my channel: Welcome! Hi! That’s awesome! Thank you so much! If you don’t know my story, I’ll just share it really, really briefly. I used to be vegan about 5 years ago. I was vegan for 8 years. When I switched over to eating meat, it was just because I was craving it, I really needed it for my health, for my body. It was very clear just from a physical standpoint that I needed meat in my life. I started including more meat. At the time, even when I was vegan, I had really bad hormones. They were super low. I had amenorrhea for 8 years. Started eating meat, found that I was allergic to gluten and dairy, so I removed those. Went paleo, that still didn’t really help. I gained about 20 pounds on hormone replacement therapy when I was trying to adjust my hormones and boost them back up. Then, I went on a low-calorie, low-fat diet, and then I was starving, and then I binged all the time.
And then I found keto, which is what I’m currently doing now. I’ve lost all the weight, I’m healing my hormones, in fact, they’re pretty much in tip-top shape right now. I’m at month 5 of balanced, beautiful hormones, and my ketogenic eating style has really transformed over the last year and a half. But, whether you’re starting off at one of my fat fueled profiles, which I outline in my book, “Fat Fueled,” I’ll include a link over here and also down below, if you’re starting off with, say, the faux keto, which is full-blown keto, or you’re doing a daily fat burner which is just including more fat, it’s likely that you will have a similar experience to me in that you can pick from those different experiences and notes that I’m about to share with you.
Now, what I’m about to read is from my program, “The Keto Beginning,” which was my program from 2014 which introduces people to eating this way. So, without further ado, I’m just going to read from the book for the 30-day experience. Are you ready? Yeah.
“Day 1: My fat intake today was 202 grams, 45 percent of my overall intake, and it’s the first time I’ve ever had this much fat in one day. A little scared of what’s in store, but I remain optimistic.
“Day 2: I’m eating 40 grams of net carbohydrates. That’s 30 grams of fiber plus 40 grams of net carbs equal 70 total carbs for a total of 15 percent of my intake coming from carbs. I’ve chosen to eat fruit at least for the first couple of days. Today, after lunch, I had the worst acid reflux. I’ve never had acid reflux. It’s horrible.” Straight up, it was horrible.
“Day 3: Still experiencing acid reflux after my meals. I think it’s my body’s way of telling me that it’s not used to eating this much fat. It’s likely that it will dissipate in the next couple of days. No need to take medications. My body will figure this one out.
“Day 4: Acid reflux gone! Yes! I feel like it had something to do with my body not being too sure how to process all of the fats that I was eating. So happy that it’s gone. I chose to go down to 30 net carbs a day, that’s 30 grams of fiber and 30 grams of net carbs which equal 60 total carbs, and up my fat intake from 45 percent to 70 percent. I’m still sitting around 70 grams of protein. This makes my macro ratio about 15 percent from carbs, 70 percent from fat, and 15 percent from protein.
So you can see, day 1 to 4, I took my time adjusting to adding more fat. And, at the time, I was tracking things. If you follow a program such as my program, “Fat Fueled,” then you really don’t need to count things because it’s all kind of laid out for you. But, for me, I didn’t really have anything to really follow, so I tracked what I was eating to really take note of how I was including fats and becoming quite nitpicky about how I could switch over the carbs and fats, because I was eating about 60 percent of all my calories were coming from carbs before I did this.
“Day 5: I woke up and felt really weak. Keto flu all the way. This was definitely brought on by the change of my macro nutrient ratio yesterday. Now I know that about 45 percent fat won’t get me into ketosis. Experienced pins and needles in yoga today, guessing it was because of my electrolyte imbalance. To help with keto flu symptoms and pins and needles, I drank 5000 milliliters of spring water and mineral drops and electrolyte powder.
“Day 6: Wow, what a difference a day makes! Pins and needles are gone, and I’m feeling fantastic. 10 percent carbohydrates, 75 percent fat, 10 percent protein feels really good in my body. I’ve learned today that electrolyte powder, sweetened with Stevia, makes my blood glucose levels go up.” So you’re probably wondering like, “How did she test her blood glucose levels?” At the time, when I was doing the transition, I did have a blood glucose monitor, and I pricked right here on my skin. They say the finger, but that is like brutally painful. So I did right here on my palm, and I would check my blood glucose an hour after my meals and then 2 hours after my meals, before I went to bed, and right when I woke up.
“Day 7: Mild keto flu feelings. My brain doesn’t feel like it’s working properly, but another good day of 10 percent carbohydrates, 75 percent fat, 10 percent protein. I’ve effortlessly ate only 2 meals today. I just wasn’t hungry. Such a good, freeing feeling. And, when I did get hungry, I wasn’t in a punchy mood. Feeling pretty good today, and blood ketone tests prove it.” So also, while I was adjusting to eating this way, I tested my ketones. Again, test in the palm. I did it when I woke up. Another piece of this is that I effortlessly went into intermittent fasting. It wasn’t this like, “Okay, now I’m doing it.” It just kind of happened. If you want to learn more about intermittent fasting, I included a video in the corner and also down below if you want to check that out.
“Day 8: I ate too much protein by accident this morning, 120 grams, and then craved food all day, making me very hungry and irritable. Until today, I had no idea that the body could turn dietary protein into glucose. This is crazy to me! Just shows how important it is to follow a moderate protein amount if you’re trying to get into ketosis.” I totally remember this day. It was horrible.
“Day 9: The protein I ate on day 8 kicked me out of ketosis. Woke up carb hungry, and I found it challenging to concentrate all day. It’s like I have a veil over my brain.” This is a little note: If you eat too much protein, chances are you’ll wake up in the morning craving carbs. So, if you wake up in the morning craving carbs, maybe look at what you ate the day before and figure out what happened there that you’re craving carbs in the morning.
“Day 10: I think I’ve learned that the highest amount of protein that I can have is 75 grams, that’s about 1.2 grams of protein per kilogram of body weight, and that my ideal net carbohydrate is about 15 to 20 grams to avoid protein cravings,” which is interesting, because now, having been completely fat-adapted for over a year and a half, I can do upwards of like 80 net carbs, and it totally doesn’t affect my cravings.
“Day 11: I am still experiencing cravings from day 8’s protein accident. Just eat the fat, just eat the fat.” Often times, if I’m craving things and I’ve played around with my macros, I just go towards more fat until my body’s like, “Oh, right! That’s the fuel we use!” So it just takes a little bit to kickstart, especially when you first get going.
“Day 12: I’m back on the ketosis track. No more cravings, no more keto flu, feeling good.
“Day 13: I played around with less protein today, 60 grams, and was craving it come 8pm. Now I know that 60 grams isn’t enough for me. 15 percent overall intake from protein is proving to be my number for now.
“Day 14: My blood pressure is acting really strange today. It’s been very difficult to do basic tasks around the house without feeling dizzy or generally out-of-it. Planning to research how to boost my blood pressure. From research I’ve done so far, ketosis lowers blood pressure, but not to this extent. Something is missing.
“Day 15: Blood pressure is affected by water, salt intake, and working out, especially when your workout of choice is hot yoga,” I wish I would’ve put the two together, “where electrolytes are flushed at an alarming rate. I drank 6 liters of water today, all spiked with Himalayan rock salt, and did a hit workout in the afternoon. Feeling stellar this evening!
“Day 16: I feel on top of the world. Continuing with boosting blood pressure to account for hot yoga practice by adding Himalayan rock salt to everything,” like everything. And I recently switched over to gray sea salt because word on the street is that Himalayan rock salt may have a little bit of fluoride, and, if you have thyroid imbalances like this girl right here, it’s always best to like try to avoid as much fluoride as possible.
“Day 17: If this is what ketosis feels like, I never want to leave. Finally getting the hang of this.” So it took 17 days, but this was like the day where I was like, “Heck yeah! I’m feeling great!”
“Day 18: I only had 1.5 liters of water today, and I feel it. Muscle soreness, very dry mouth, and electrolyte balance.
“Day 19: I’m craving a lot of nuts. I could bathe in them for days. It’s all I can think about. Thinking that this may be an imbalance of magnesium, I started taking Calm powder magnesium.” I’ll include that in the link down below. “I’m thinking today, in addition to increasing my nut consumption, homemade almond milk has come in handy.
“Day 21: I found the 2-to-1 ratio approach today and love how simple it is,” and I still use this today. “Basically, for every 2 grams of fat that I eat, I eat 1 gram a combination of carbs and protein. It’s super interesting.
“Day 22: I naturally did a 24 hour fast today, but needs to be adjusted. First, I had loads of energy, so that wasn’t a problem. I wasn’t overly hungry. I didn’t get punchy with the ‘I have to eat right now!’ feeling. What I didn’t like was that, when I went to go sit down to make dinner, my dinner ended up being around probably 1600 calories, and then I ate it all. Super bad choice. I was very bloated, lots of cravings, blood sugar spikes. So, next time, maybe I can try a fast between 12pm and 12pm the following day, then have a meal at 12, followed by another meal at 5pm.
“Day 23: I tried a 16 hour fasting period, and it led to perfect balance of energy all day long and no overeating.” This is really cool. I really started to set into the intermittent fasting. While I’m reading this too, know that, if you follow a program, then you won’t have to do a lot of this guesswork. This is because I wasn’t following a plan, so you’ll notice that I went back and forth on things, and I was like, “Oh, there’s a craving!” “Oh, there’s this!” But, if you’re following a program, you don’t need to be that stealthy with your body and your nutrition, because this is my job, but I know this isn’t your job. You just kind of like want the steps to get there but don’t want to maybe discover all of the steps to get there.
“Day 24 and Day 25: Maintained the eating schedule I discovered that works best for me.” This is the 16-hour fasting period that I liked. “Sliding into my happy place for sure.
“Day 26: Okay, have I mentioned my bowel movements? Stellar! Simply, my bowels are happy.
“Day 27: I planned a cyclical ketosis day where I ate 3 grams of carbohydrates for every 1 kilogram of my body weight. Opted for a large baked sweet potato with shredded pork and homemade barbecue sauce with grain-free crackers later on and a big salad with some fruit too. I could feel the sugar coursing through my veins. It’s unlike anything I’ve ever experienced. I will definitely be experimenting with this approach after the 30 days are up. I’ve read that practicing cyclical ketosis, where you increase your carbohydrates every 7 to 10 days, helps boost hormones. We like the boosted hormones!” So I’m going to link up to some of my videos about carb ups and also down below this video so you can take a look and see how that resonates with you, because I’ve done a lot of work in that area since writing this about a year and a half ago.
“Day 28: I’m out of ketosis this morning because of my carb up yesterday. I walked 30 kilometers today and climbed a mountain. No joke. I had so much energy I was vibrating. I couldn’t stop. I wanted to walk and run everywhere. My stomach was pretty bloated when I woke up, so I didn’t have a full breakfast until around 4pm today. Last meal on day 27 was at 8pm. Had a large chunk of full fat ground beef sauteed with chili powder and some eggs with a shot of MCT oil when I did get hungry.
“Day 29: Back in ketosis. Wow! Amazed at how efficient the transition was. I don’t feel keto flu feelings or anything funky.
“Day 30: Today was the first day in my ketogenic journey where I was short in energy without thinking. Reached for fat to fuel me. Amazing to see how powerful snacking on 2 tablespoons of coconut butter or coconut oil can be. Within 15 minutes, I felt energized and ready to take on the rest of the day. And it was clean hungry. I knew I was hungry, I got the oil, I ate the oil, and I carried on. Amazing!”
So there you have it! 30 days of eating high-fat, low-carbohydrate. Now, this isn’t specifically fat fueled, so I’ve put steps in place within the Fat Fueled program so that you don’t feel the keto flu, so that you don’t feel the energy lows, so that you’re having those carb ups, and what was so cool and some things that you can take away from this is that, that carb up, once I was fat adapted, and I got out of ketosis for a day and then I was right back in it the next day. That’s something that I experience now even quicker. If I have a carbohydrate at night, usually, I’m back in the ketosis the next morning. It’s pretty cool to see just how the body shifts and now prioritizes fat as fuel.
Another takeaway is listening to your body, and, if you don’t want to listen to your body, that’s totally okay. You have people like me and there’s tons of other people out there that can help guide you through the eating style that you feel resonates best with your body. Energy is clean while eating fat fueled. You’ll notice a couple of times throughout the days I was saying like, “I have clean energy, I’m feeling really good, I’m not hungry by the point where I could punch people in the mouth and give me all their food or steal people’s lunch kits or things like that.”
And my bowels are super happy eating this way, and I know a lot of my clients experience the same thing, and the peace about intermittent fasting. Once you start eating this way, you’ll find that with intermittent fasting you’ll naturally not want to eat as much. Right now, I’m usually about 2, maybe 3 meals a day. It’s usually that I start eating around 11 o’clock in the morning and I stop eating around 8 o’clock at night-ish. Sometimes, I go over that. Sometimes, it’s like 9 or 10. Sometimes, I practice a 12 hour fast. Sometimes, it’s a 16 hour fast. Sometimes, it’s 6 because I didn’t eat enough and I just got hungry, but it just should come naturally.
I hope that that was helpful for you and, if you’re looking at eating this way, that some of the pieces that I shared resonated with you and really set your mind at ease that this is a really super fun, awesome practice that you can do for your body to gain health. If you love what I shared and you want to learn more about high-fat living, I’ve put together a bundle of my 2 programs, “The Keto Beginning,” which talks about why this works and go through the beginning stages, and then “Fat Fueled,” where it shows you how to make it work for your body so that you don’t have to do all the experimentation that I had to do to get to where I am right now with balanced hormones and adrenals and thyroid and all of the things.
If you want to receive updates from me every Wednesday, you can subscribe to my channel! I’ve included a link over here, just click that and subscribe, and I will see you next Wednesday. Bye!