Your First 7 Days on NooKeto

This page is designed to be the most actionable page on the site. If you've read the philosophy and you're ready to start, this is everything you need for your first week. Follow it exactly — adapt later once you understand the principles intuitively.

Before Day 1 — The shopping list

Clear your kitchen of non-NooKeto foods (or put them aside if others in your household eat differently). Then buy:

What to track

For the first 7 days, track three things:

1. Net carbs — stay at or below 20g. Use a simple app (Cronometer, MyFitnessPal, or pen and paper) to log food for the first week. You'll quickly learn what 20g looks like.
2. Water intake — aim for 2.5–3L. Mark it on a bottle or use a tally.
3. How you feel — energy, mental clarity, mood, sleep quality. Note daily. This becomes your baseline and motivation.

Don't worry about calories in week 1. Get into ketosis first. Calorie targets come in week 2.

Day 1 — Transition

Morning: Black coffee or green tea. 2 scrambled eggs cooked in butter with a large handful of spinach. Salt liberally.

Midday: Tin of sardines over arugula. Half an avocado. EVOO drizzled on top. 2 walnuts.

Evening: Chicken thighs roasted in duck fat or butter. Steamed broccoli with salt and EVOO. Side salad of mixed greens.

Before bed: Magnesium glycinate (300mg). Glass of water with a pinch of salt.

Note: You may feel fine today — the carb stores haven't depleted yet. Enjoy it.

Day 2 — Adaptation begins

Morning: Green tea. Morning mixture (1 tbsp milk thistle + 1 tbsp ground linseed in water). 2 eggs + spinach.

Midday: Sardines on salad (kale + arugula + EVOO + lemon juice). Blueberries (~40g) as dessert.

Evening: Grass-fed steak (cooked medium-rare in butter). Kale sautéed in EVOO with garlic. Half avocado.

Note: You may start feeling sluggish or headachy by evening. This is electrolyte depletion beginning — increase salt intake and drink more water.

Day 3 — The hard day

Expect: This is typically the worst day. Headache, fatigue, possible irritability. It's electrolytes + carb withdrawal. It passes.

Fix: Add salt to everything. Drink a glass of water with ¼ tsp salt 2–3 times today. Take magnesium. Eat avocado (potassium). Don't restrict calories today — eat to satiety from the NooKeto food list.

Meals: Same structure as Day 2. Add extra salt to everything. Have an extra egg or more avocado if hungry.

Movement: Aim for at least a 15-minute walk, even if you feel tired. Movement helps adaptation. Don't do intense exercise today.

Day 4 — Turning the corner

Morning: Green tea. Morning mixture. 2 eggs with seaweed flakes and spinach.

Midday: Sardines + large salad + EVOO + walnuts. Blueberries.

Evening: Chicken thighs + roasted kale + avocado.

Note: Most people start feeling better by Day 4. Energy begins stabilising. If still struggling, double-check electrolyte intake — more salt, more water, more magnesium.

Movement: 20-minute brisk walk. You should start feeling capable of this now.

Day 5 — Settling in

Focus today: Notice how your hunger patterns are changing. On keto, hunger becomes less urgent — more of a signal than a demand. You may find you can go longer between meals without distress.

Meals: Continue the pattern. Try a different fish if sardines are feeling repetitive — smoked salmon, herring, or mackerel.

Movement: 20–30 minute walk. Begin the daily protocol in full.

Day 6 — First training session

Today: If you strength train, do a light session today — reduced weight, moderate volume. Your body is still adapting; don't expect peak performance. The goal is to reintroduce resistance training stimulus, not to set PRs.

If you don't train: Do a 30-minute walk instead. Consider starting a basic program this coming week (see Training).

Meals: Add extra protein today — have 3 eggs at breakfast, or a larger portion of meat at dinner. Training days warrant slightly more protein.

Day 7 — Reflection

Assess: Compare how you feel today to Day 1. Note energy stability, mental clarity, hunger patterns, sleep quality. Most people report noticeable improvements by Day 7 — even if the middle days were rough.

Decide: If this week worked — if the energy and clarity are there — you now have your proof of concept. Continue. Week 2 introduces calorie targets and the full supplement stack.

Celebrate: You've completed the hardest week. The adaptation is done. From here, NooKeto gets easier — not harder.

Week 2 and beyond

After the first week:

• Calculate your maintenance calories and set a deficit (see the numbers): 100kcal deficit for maintenance, 300kcal for active loss
• Add the full supplement stack gradually (see Supplements)
• Begin the full daily protocol including the morning mixture every day (see Daily Protocol)
• Start or continue strength training 2–4× per week (see Training)
• Stop tracking macros obsessively — by now you know the pattern. Track loosely or intuitively.

Quick links to everything you need

• What We Eat — the full food list with reasoning
• What We Avoid — what to clear from your kitchen
• What We Drink — beverages and electrolytes
• Daily Protocol — the non-negotiable daily habits
• Supplements — what to add in week 2+
• Training — strength and flexibility
• FAQ — answers to common concerns
• The Research — the evidence base behind everything