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17 Some people experience a phenomenon known as "carb crash" after a few days on a lower-carb diet. Your body is adapting to mobilizing body fat, and this can be sluggish at first compared to the quick release of the processed carbs you may be used to. Some of the symptoms people experience include feeling shaky or jittery, feeling irritable, feeling fatigued, or just not feeling "right." Getting through the first week on a low-carb diet is, indeed, the hardest part. It's crucial to keep going during the first week. After the first week, you'll likely feel good. You may see signs that your weight is dropping, even a notch off the belt, and energy is up. Your desire to snack is gone. You are learning new recipes and shopping habits. Keep up with your electrolytes. Here is a primer on electrolytes going into week two: ‣ If you feel shaky, fatigued, or otherwise unusually bad, add a few high-quality carbs to your diet. If this makes the feeling go away, you know you are in a carb crash. You should then modify your plan for the next few days to include a bit more carbohydrates and monitor your symptoms. ‣ Drink bouillon — have a cup of bouillon a day! Dissolve half a bouillon cube in a cup of hot water and drink it. Doing this daily during the first week will help you get enough water and salt. This can help you avoid early side effects, like headache, lethargy or irritability. These side effects are common when starting a strict low-carb diet, but with the bouillon (broth) they are usually minor. ‣ By the end of the first week of your new eating plan, you should start to reap the rewards of your low-carb diet. This is the stage where many people begin to experience increased energy, better mental concentration, less compulsive eating, and few or no carb cravings. Some say it's as if a fog lifted that they didn't even know was there. ‣ Avoid the temptation for a weekend "cheat day." Remember that sugars have addictive qualities, and "moderation" often does not work. If you were quitting tobacco, you would not have a cheat day. A high carb day early in the process can also sabotage the adaptation to mobilizing fat as fuel. • Sodium: Most should not restrict sodium on low-carb diets and will likely need additional sodium and hydration, especially in the first several weeks. 3–4 grams and sometimes more per day is appropriate and can be supplemented with bouillon cubes or broth. Hyponatremia may be exacerbated by SGLT2 inhibitors, diuretics, and other medications. • Potassium: Potassium can also become depleted, especially with diuretics (thiazides and lasix) or inadequate sodium intake. Attention should be given to adequate dietary potassium and sodium intake. Leafy greens are your friend. • Magnesium: Magnesium is commonly inadequate in modern diets, and an association between low magnesium intake and metabolic syndrome has been suggested. Electrolyte changes induced by a low-carb diet may increase magnesium losses. Magnesium supplementation with Slo-Mag or Mag 64 are simple, low-cost options. Days 3 to 5: Watch Out for "Carb Crash" or "Keto Flu" Week 2: Restore Your Motivation