Keto's Effectiveness: Does It Really Only Work Once?

The ketogenic, or keto, diet is a very low-carbohydrate, high-fat diet. It is often used as a weight-loss strategy, but it has also been used to help reduce the frequency of epileptic seizures in children. While some people experience short-term weight loss on the keto diet, it is not clear how effective it is in the long term. As with all restrictive diets, there is a good chance that weight will be regained once the diet is stopped. Additionally, the keto diet can be challenging to stick to due to factors such as limited food options, carb cravings, and the keto flu, which can cause fatigue, mental fogginess, and irritability.

Not achieving ketosis

To achieve ketosis, it is crucial to reduce carbohydrate intake. On a 2,000-calorie diet, this typically means limiting carbohydrates to between 20 and 50 grams per day, or around 5-10% of total calories. However, the exact amount can vary depending on individual factors such as metabolic history and lifestyle.

Home testing kits or breath analysers can be used to check if you are in ketosis. These measure ketone levels in the urine or breath, respectively.

If you are not achieving ketosis, it may be because you are still consuming too many carbohydrates. Even foods that are typically high in fat and allowed on the keto diet, such as nuts and dairy, contain some carbohydrates. Therefore, it is important to carefully track your carbohydrate intake and make adjustments if needed.

In addition, consuming too much protein can interfere with ketosis. This is because excess protein can be converted into glucose by the body, reducing the need for ketones as an energy source. It is recommended that protein intake makes up no more than 35% of your diet.

Finally, achieving ketosis may also depend on other factors such as sleep quality and hormone levels.

Eating too much protein

On keto, your body aims to enter a state of ketosis, where it uses ketone bodies as fuel instead of sugar from carbohydrates. However, if you eat more protein than your body needs, your body can turn the amino acids from the protein into glucose (blood sugar). This process is called gluconeogenesis, and it can prevent your body from entering ketosis.

To avoid this, it is recommended that just about 20% of your daily calories come from protein. This is about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein per day, depending on your size.

If you are eating too much protein, there are a few signs to look out for. One is that your breath may start to smell like ammonia. This is because ammonia is a natural by-product of protein metabolism, and when protein intake is too high, your body may excrete it when you breathe or sweat. Another sign is that you may experience flu-like symptoms, such as low energy, irritability, headaches, muscle cramps, and digestive issues. This is because when you eat too much protein, your body may be pulled out of ketosis and left in a state of metabolic limbo, similar to when you first start the keto diet.

If you think you are eating too much protein, you can try tracking your food intake in an app to get a clearer picture. You should aim for about 20% of your daily calories to come from protein. You can also test your ketone levels using at-home strips to see if you are in the optimal range for ketosis.

Eating too many acceptable carbs

To enter a state of ketosis, where your body burns fat instead of glucose, you must eat fewer than 50 grams of carbs per day. This amount varies from person to person, but it is generally challenging to achieve and maintain. Even hidden carbs can disrupt ketosis and slow down fat loss.

If you eat too many carbs, your body will not enter ketosis, and you will not experience the weight loss that keto dieters seek. Eating too many carbs can also lead to constipation, as the keto diet is already low in fibrous foods.

To avoid eating too many carbs, use a tracker like MyFitnessPal to monitor your carb intake. This will help you see how your body reacts to different foods and ensure you stay within the strict limits required for ketosis.

Not counting calories

To lose weight, you need to burn more calories than you consume. Even if you are in a state of ketosis, consuming too many calories can lead to weight gain. Therefore, it is important to keep track of your calorie intake.

However, it is not necessary to count calories on the keto diet if you are following a balanced meal plan and listening to your body's hunger cues. Here are some reasons why you might not need to count calories on the keto diet:

• Satiety: The high-fat and moderate-protein content of the keto diet can increase feelings of fullness and reduce hunger. This may naturally reduce your calorie intake without the need for strict tracking.
• Calorie deficit: Restricting carbohydrates on the keto diet can lead to a significant reduction in calorie intake. This calorie deficit can result in weight loss even without meticulous calorie counting.
• Sustainability: Constantly tracking calories can be tedious and difficult to maintain in the long term. Instead, focusing on whole, nutrient-dense foods and portion sizes may be a more sustainable approach.
• Individual variation: The number of calories needed varies from person to person, depending on factors such as age, gender, activity level, and metabolism. Counting calories may not account for these individual differences and may not be necessary for everyone.

While calorie counting can provide valuable insight into your diet, it is not the only factor that determines weight loss on the keto diet. A well-formulated keto diet that focuses on whole foods, adequate protein, and healthy fats, combined with regular physical activity, can promote weight loss without the need for strict calorie restriction or counting.

Constant snacking

• Eat filling meals with enough fat: Make sure your meals are satisfying and include enough healthy fats. This can help reduce the urge to snack between meals.
• Drink enough water: Sometimes thirst can be mistaken for hunger. Staying hydrated may help curb cravings.
• Remove tempting snacks from your house: If you have snacks within easy reach, it can be hard to resist the temptation to eat them. Try to keep only keto-friendly snacks at home and limit the amount you buy, so you don't overeat.
• Evaluate your hunger: Before giving in to a snacking urge, ask yourself if you are truly hungry or if you are eating due to boredom or emotional reasons. Finding other ways to address these issues, such as engaging in a hobby or activity, can help reduce snacking.
• Eat more at dinner: Filling up at dinner can help reduce the desire to snack later in the evening. However, be careful not to overeat, as this can also lead to weight loss stalls.
• Choose low-calorie keto snacks: If you must snack, opt for low-calorie keto-friendly options like sugar-free jello, dill pickles, or air-popped popcorn.
• Increase your protein intake: Adding more protein to your meals can help you feel fuller for longer and reduce the urge to snack.
• Try herbal tea: When a late-night craving hits, try drinking herbal tea instead. This can help satisfy your craving without consuming extra calories.
• Increase your electrolyte intake: Sometimes what your body craves is not food but electrolytes. Try drinking bone broth or electrolyte-rich beverages to curb cravings.
• Exercise portion control: If you plan to snack, be mindful of your portion sizes to stay within your daily calorie limit.
• Find healthier alternatives: If you have a sweet tooth, try keto-friendly desserts like keto granola bars or dark chocolate (85% or more).

Frequently asked questions