Keto Diet: Effective Long-Term Or Short-Lived Success?

The keto diet is a low-carb, high-fat eating plan designed to force the body into a state of ketosis, where it burns fat instead of glucose for energy. While keto can be effective for weight loss, it may stop working after a while. This could be due to several reasons, including:

- Consuming too many carbs or calories: To reach and maintain ketosis, it's crucial to drastically reduce carb intake, typically to 30-50 grams per day. Additionally, creating a calorie deficit is essential for weight loss, so monitoring portion sizes and snacking habits is important.

- Lack of exercise: Incorporating physical activity is vital when trying to lose weight on keto. Exercise stimulates fat loss, builds muscle, and boosts metabolism.

- Stress and lack of sleep: Chronic stress and inadequate sleep can impact weight loss by increasing levels of the stress hormone cortisol, which encourages the body to store fat.

- Unrealistic weight loss expectations: Weight loss varies from person to person, and while keto can promote weight loss when followed correctly, the rate may not be rapid. Aiming for small, consistent changes is a healthier approach.

- Undiagnosed medical issues: Certain medical conditions, such as hypothyroidism, PCOS, Cushing's syndrome, depression, or hyperinsulinemia, can cause weight gain and make weight loss challenging.

- Nutritional deficiencies: A well-balanced keto diet should include whole, nutritious foods like full-fat dairy, eggs, fish, meat, healthy fats, and non-starchy vegetables. Relying heavily on processed keto-friendly foods can hinder weight loss.

Extreme calorie restriction

A very low-calorie diet involves consuming fewer than 800 calories per day and is often combined with a ketogenic approach, resulting in a very low-calorie ketogenic diet (VLCKD). This diet induces a state of ketosis, where the body uses fat as its primary fuel source, leading to rapid weight loss. However, this approach should be carefully monitored by medical professionals due to potential side effects, such as headaches, orthostatic hypotension, and dehydration.

While a VLCKD can be beneficial for those with obesity, type 2 diabetes, and certain neurological conditions, it is not suitable for everyone. It is essential to consult a doctor before starting such a restrictive diet, as it can be contraindicated for specific health conditions, including type 1 diabetes, chronic kidney disease, and severe heart failure.

Additionally, extreme calorie restriction may not be sustainable long-term. It is crucial to make gradual adjustments to your diet and focus on creating a sustainable calorie deficit that suits your lifestyle and health goals. This may involve reducing your calorie intake by 500-1000 calories per day, which can result in a weight loss of about 1-2 pounds per week.

It is worth noting that a well-structured keto diet does not necessarily require extreme calorie restriction. By focusing on consuming healthy fats and low-carbohydrate foods, individuals can achieve a state of ketosis without extreme measures. This approach may offer faster initial weight loss and help manage specific conditions like epilepsy or type 2 diabetes.

In conclusion, while extreme calorie restriction can be a rapid weight-loss solution, it should be approached with caution and careful medical supervision. A more sustainable and long-term solution may involve a balanced keto diet, regular exercise, and a gradual calorie deficit tailored to individual needs and health goals.

Lack of exercise

Exercise is an important part of staying healthy. It stimulates the body's metabolism and burns calories. Exercise may be especially important when following a keto diet, as the high-fat foods a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.

It is important to note that exercising too much can also slow down metabolism. Studies show that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%. Therefore, it is important to find a balance and not overdo it.

In addition to the health benefits, exercise can also help with weight loss plateaus. By increasing muscle mass, the body's metabolism can get a boost, as more energy is burned at rest.

Stress and poor sleep

Firstly, the keto diet can lead to "keto insomnia", a term used to describe sleep disturbances experienced by some individuals who adopt this eating plan. The strict restriction of carbohydrates can result in a reduction of sleep-regulating chemicals like melatonin and adenosine. This, in turn, can disrupt your sleep patterns and make it difficult to fall and stay asleep. The good news is that keto insomnia is usually an early and short-term side effect as your body adjusts to the new diet.

Secondly, the keto diet may also impact your stress levels. When you drastically reduce your carbohydrate intake, as recommended in the keto diet, your body can undergo a metabolic shift known as ketosis. This shift can cause flu-like symptoms, including headaches, fatigue, nausea, dizziness, and "brain fog". These symptoms, coupled with potential sleep disturbances, can increase your stress levels and negatively affect your overall well-being.

To mitigate the impact of the keto diet on your sleep and stress levels, consider the following strategies:

• Gradual transition: Instead of abruptly cutting out carbs, try gradually reducing your carbohydrate intake. This can help your body adjust more slowly and minimise sleep disturbances and stress-inducing symptoms.
• Timing of carbohydrate intake: Consider consuming your carbohydrates later in the day or in the evening. This can help promote sleep by supporting the production of serotonin and melatonin, which are important for regulating sleep.
• Electrolyte balance: Ensure you are getting enough electrolytes, such as sodium, potassium, and magnesium. An electrolyte imbalance can be a common side effect of the keto diet and contribute to poor sleep and increased stress levels.
• Nutrient-rich foods: Include nutrient-dense foods in your diet, such as leafy greens, seeds, edamame, salmon, or avocado. These foods can help meet your nutritional needs and support overall health, which may improve sleep quality and reduce stress levels.
• Relaxation techniques: Adopt relaxation techniques to help you unwind and prepare your body for sleep. This can include activities such as reading, listening to music, stretching, or taking a warm bath.
• Sleep hygiene: Practice good sleep hygiene by maintaining a consistent sleep schedule, creating a comfortable and relaxing bedroom environment, and limiting caffeine and alcohol intake before bed.
• Exercise: Engage in regular physical activity, but avoid strenuous exercise close to bedtime. Exercise can help reduce stress and improve sleep quality.
• Intermittent fasting: If you are combining intermittent fasting with the keto diet, consider shortening the fasting periods. While intermittent fasting may improve sleep over time, it can initially stress the body and disrupt sleep.

Unrealistic expectations

Additionally, it's important to remember that the number on the scale isn't the only indicator of progress. If you've adopted a new workout routine, you may be gaining muscle while losing fat, which can lead to slower weight loss on the scale but is beneficial for your health in many ways. It can reduce your risk of heart disease and improve bone health. Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress.

It's also important to remember that weight loss is not always linear. Your weight will naturally fluctuate, and that's okay! As long as you see a downward trend over time, you're on the right track. Don't get discouraged by minor ups and downs, and focus on making sustainable changes that you can stick with in the long run.

Inflammatory foods

Inflammation is the body's immune response to stress, wounds, injuries, or illnesses. While it is vital for maintaining good health, chronic inflammation can lead to health issues. Diet is a key factor that influences inflammation levels, and certain foods can trigger inflammatory responses.

The Standard American Diet (SAD), characterised by refined grains, sugar, and chemical food additives, is pro-inflammatory and has been linked to climbing rates of chronic inflammatory diseases.

• Processed foods: These include packaged and refined products, such as soy products, condiments, and frozen meals. Opt for whole foods that don't require a label.
• High-glycemic foods: Refined sugars, grains (including whole grains), fruits, and starchy vegetables can trigger inflammation.
• Refined vegetable oils: Oils high in inflammatory omega-6 fatty acids, such as corn, safflower, and soybean oils, should be avoided.
• Coffee and alcohol: These beverages can be inflammatory. It is recommended to stick to water or herbal tea instead.
• Dairy: While not universally inflammatory, dairy products like milk and cheese can be inflammatory for some individuals.

Additionally, other common inflammatory foods include nuts, tomatoes, eggs, and soy. It is important to note that inflammatory foods can vary from person to person, and a nutritionist can help identify specific triggers through food allergy testing or an elimination diet.

Frequently asked questions