You have four people: A likes to run and is on a SAD WOE, B is on a keto WOE, C also likes to run but is on a keto WOE, D is keto and wants to move more. Everyone of them is inactive and decides to start their journey at the same time.
Week 1: A and B notice they both lost 10lbs week 1, awesome right? Well it's mostly water from glycogen loss. See A ran 5 miles everyday whereas B just cut the carbs and upped the fat.
C did both what A and B did and lost 10lbs too! D lost 10lbs with only 5mins of walking every day. Like A and B it's due to water and glycogen.
A,B,D all feel energized but C is exhausted and feeling sick. Well A is telling their body it needs energy! All this running all of a sudden their hunger increases with their metabolism. B and D feel energy later in the week after the brain lowers glucose need seeing it no longer needs so much glucose. C feels bad because there isnt energy yet. So much demand from running atop of the mental transition makes it hard to make changes, but keto flu right? C goes strong.
Week 2: A loses only 4-5lbs this time so ups their running. As joints begin to get sore every morning. The body is starting to inflame from the sudden increase of activity. B urinates on a stick and sees 40mg/DL! Yay ketones.. Well those are spilled ketones but right direction! They feel great and notice no more bloating. D lost 4-5 lbs and walked 8mins everyday that week and feels great just like B. C loses 2-3lbs and feels sore all over. Barely any ketones on their strip and they are still exhausted. Keto doesn't seem to work for them but they push on harder thinking they are just being weak.
Week 4: A noticed they can't lose weight unless they run more but feel so sore all the time. Inflammation makes them gain weight. B notIced weight loss slowing down but also sees their waist shrink and energy be abundant, they want to start moving. C is a wreck and says keto is a waste of time and binged on their favorite foods putting on most of the weight they lost. D is having steady weight loss walking 10-15mins a day and notices waist shrinkage as well as better energy.
Sound familiar to anyone? Most people hit it too hard to fast and the body adapts fast! There is a way to exercise correctly and slowly to allow proper hormone adaption and activity increase without over doing it.