We recommend starting every day on the two-week challenge with a cup of bouillon to feel great. This is especially important in the first few days.
When starting a strict low-carb diet, it takes some time for your body to adapt. Side effects like headaches, lethargy and difficulties concentrating are common, especially during days 2-5. These side effects can be moderated or avoided with extra fluid and salt.
During the second week of the challenge you can stop having bouillon every day, and only use it if you don’t feel great.
How to make bouillon
The tastiest way to get extra fluid and salt is with bouillon. Just dissolve a bouillon cube in hot water. Usually half a cube is enough for a cup.
If you have the time and inclination, you can make your own bouillon or bone broth at home.
Prevention and cure
If you forget to have the bouillon in advance, taking it when experiencing side effects may reduce or eliminate them in 15-30 minutes.
There are other options than bouillon that can be superior. Bouillon contains about 1 gram of carbs per cup, so it’s not totally carb free. And depending on which brand you choose it may contain additives, like MSG, that may not be great.
A purer option – if you’re up for it – is to use pure salt and water.
For example try adding half a teaspoon of regular salt to a large glass of water. Drink it. This may reduce or eliminate side effects in 15-30 minutes. If so, this may be repeated once daily if needed during the first week.
This salt water may not taste great. An easier way may be to use very coarsely ground salt, take a few crystals (about 2 grams), and down them with a glass of water.
Return to the keto challenge
- Return to week 1 overview
- Return to week 2 overview