Jatkinsfitness

Two of the biggest things people struggle with on the first week of a fat loss diet are hunger and weight gain. It is common to feel hungry and tired throughout the first week and a reason why is that you may not be used to eating every 3-4 hours and instead have either gone long periods without eating, had little bits throughout the day, or a combination of both. Your body needs time to adapt, and it will adapt! but usually within a few days or weeks at most. Stay patient and stay the course!

Weight gain is the other and is also very common. When you transition to a diet plan that I would provide my clients, from a low carb diet which I see all the time, (such as the Ketogenic diet) your body quickly burns through its stored intra-muscular carbohydrate, called glycogen. For every gram of stored glycogen, at least 3g of water is stored as well, so when your body depletes stored glycogen on a low carb diet, lots of water loss occurs. When you re-introduce carbs on a diet plan that I would normally provide to my clients, glycogen gets reloaded into your muscles (which is excellent for building muscle and huge at improving performance) and water comes along, temporarily increasing your body weight for a week or two. This weight is NOT fat tissue and is actually a sign that you're eating to support performance and muscle retention, so it's nothing to worry about!

Starting a diet can be extremely challenging and mentally stressful when you encounter all of these things along the way. But, I'm here to reassure you that all of this is completely normal!

If you need any help or guidance on what to do just send me a DM!