Keto Timeline: How Long Before Results Show?

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years. The goal of a ketogenic diet is to reach a state of ketosis, where the body uses fat as its primary fuel source instead of glucose. This can be achieved by drastically reducing carbohydrate intake and increasing fat intake. The time it takes to enter ketosis varies from person to person, but it generally takes anywhere from 2 to 7 days, and sometimes longer. During this transition period, some people may experience symptoms such as fatigue, nausea, and increased thirst, known as the keto flu. To speed up the process of reaching ketosis, strategies such as intermittent fasting, increasing physical activity, and consuming more healthy fats can be implemented. However, it is important to note that the keto diet may lead to nutritional deficiencies and has potential health risks, so it is recommended to consult a healthcare professional before starting this diet.

How long does it take to enter ketosis?

The time it takes to enter ketosis varies from person to person. It depends on factors such as age, metabolism, exercise levels, and current carb, protein, and fat intake.

Generally, it takes 2–4 days to enter ketosis if you eat 20–50 grams of carbs per day. However, some people may take longer, and it can even take a week or more to reach this state.

For example, people who typically consume a high-carb diet before starting a keto diet may take longer to enter ketosis than those who generally eat a low to moderate amount of carbs. This is because the body needs to deplete its glycogen stores before entering ketosis.

The best way to determine if you're in ketosis is to measure your ketone levels using a breath, urine, or blood ketone measuring tool.

How to test ketone levels

Testing your ketone levels is the best way to know whether you are in ketosis. There are three types of ketones that you can measure through your urine, breath, and blood. Here are the ways to test your ketone levels:

Urine Test

You can use a ketone urine strip to measure the acetoacetate levels in your urine. Dip the test strip into the urine sample and wait for it to change colour. The darker the colour, the higher the ketone level in your urine. Urine testing strips are cheap and simple to use, but they are not as accurate as other tools.

Breath Test

You can use a ketone breath meter, such as a Ketonix, to measure acetone levels. This meter flashes a colour to indicate whether you are in ketosis and the level of ketones in your body. Breath tests are fairly accurate, but they are not suitable for people at risk of diabetic ketoacidosis (DKA).

Blood Test

You can use a blood ketone meter, similar to a glucometer, to measure beta-hydroxybutyrate levels. Prick your finger with a lancet to draw blood and place a drop on a test strip inserted into the meter. A blood ketone range of 1.5–3.0 mmol per litre is ideal for maintaining ketosis. Blood tests give accurate readings, but they are more expensive and require a machine meter.

It is important to note that the best test for you may depend on your individual needs and health situation. Consult with a healthcare professional to determine the most suitable test for monitoring your ketone levels.

Tips for achieving ketosis faster

Fasting

If you're serious about reaching ketosis quickly, fasting for 24 hours can help deplete your glucose stores and force your body to create ketone bodies. However, this approach is challenging and not recommended as a gradual transition is healthier and more sustainable.

Increase physical activity

Engaging in high-intensity cardio or resistance training activities like running, kickboxing, biking, or high-intensity interval training (HIIT) can help you burn through glucose stores and prime your body to start making ketones. It is recommended to exercise in the morning to have more energy for training and ensure accurate ketone and blood glucose readings.

Manage your minerals

When you deplete your glucose stores over a short period, you lose a lot of water and water-soluble minerals like sodium, potassium, and magnesium. These electrolytes are essential for health and wellness, so managing your mineral intake through supplements is crucial to staying healthy and feeling good during the transition to ketosis.

Reduce carbohydrate intake

Ketosis occurs when there is a lack of carbohydrates, so reducing your carb consumption to 20-50 grams or fewer per day is essential. This limit can vary depending on individual factors, and some people may need to restrict their net carb intake to 50 grams or less to induce ketosis.

Increase healthy fat intake

Replacing lost carbohydrates with healthy fats like avocados, avocado oil, and fatty fish such as salmon can help boost your ketone levels. Aim for 55-60% of your calories from healthy fats, but be cautious of consuming too many calories overall if weight loss is your goal.

Try intermittent fasting

Intermittent fasting can help you reach ketosis by alternating between periods of eating and fasting. This approach has also been linked to potential benefits for managing obesity, diabetes, and cardiovascular disease.

Test ketone levels

Using simple ketone tests like strips and monitors can help you track your progress and make adjustments to your diet.

Check protein intake

While the recommended amount of protein varies, a standard guideline is to consume about 1 gram of protein for every pound of body weight per day. However, those who exercise heavily might need 1.5 grams per pound.

Consume more MCT oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help you reach ketosis even when consuming more protein and carbs than a typical keto diet. MCT oil is especially beneficial for people with Alzheimer's disease and other nervous system disorders.

Include coconut oil in your diet

Coconut oil contains medium-chain triglycerides (MCTs) that are rapidly absorbed and used for energy or converted into ketones. Consuming coconut oil may be one of the best ways to increase ketone levels, especially for those with Alzheimer's disease and other nervous system disorders.

Signs you've reached ketosis

Weight Loss

One of the most obvious signs of ketosis is weight loss. This can be deceptive, as the initial weight loss is mostly water weight. However, if you stick to the keto diet, you should continue to lose body fat consistently.

Appetite Suppression

Many people on the keto diet report decreased hunger. This is likely due to alterations in hunger hormones and the increased intake of proteins. The ketones themselves may also affect the brain, reducing appetite.

Increased Focus and Energy

Long-term keto dieters often report increased focus and energy. This is because a large part of the brain starts burning ketones instead of glucose. Ketones are an extremely potent fuel source for the brain.

Short-Term Fatigue

The initial switch to a keto diet can cause weakness and fatigue. These side effects are natural and occur because your body is transitioning from using glucose to ketones as its main fuel source.

Bad Breath

Many people on keto and similar diets report an unusual, fruity smell to their breath. This is caused by elevated levels of acetone, a ketone that exits the body in urine and breath.

Increased Ketones

As your body starts burning fat instead of glucose, you will experience elevated ketone levels in your blood and breath. This is the most reliable sign of ketosis and can be measured using a specialised meter or breath analyser.

Downsides of ketosis

The ketogenic diet, or keto, is a low-carb, high-fat diet that has gained popularity in recent years. While some people report successful weight loss on keto, there are several potential downsides and side effects to consider. Here are some of the most common downsides of ketosis:

Keto Flu

Many people experience a group of flu-like symptoms known as "keto flu" when they first start the keto diet. These symptoms can include headaches, nausea, lethargy, irritability, dizziness, and difficulty focusing. This transition period can last from two to five days and is caused by the body's shock of adapting to a new way of processing energy.

Difficulty with Exercise

The keto diet deprives the body of its usual source of fuel for workouts, which are carbohydrates. Research suggests that a low-carbohydrate diet can negatively affect athletic performance and lower endurance. Therefore, individuals on keto may need to reduce the intensity of their workouts while their body adjusts to ketosis.

Constipation and Digestive Issues

The keto diet restricts dietary fiber intake, as carbohydrates are the primary source of fiber. This can lead to constipation and other digestive issues. Additionally, the high-fat content of the keto diet can exacerbate constipation.

Bad Breath

When the body enters ketosis, the liver uses fat cells to produce organic compounds called ketones, including acetone. These ketones can be released through the breath, resulting in an unpleasant smell, often described as ammonia-like or similar to nail polish remover.

Dehydration and Increased Thirst

The keto diet can lead to dehydration due to the reduction of glycogen stores in the body. Glycogen helps retain sodium and water, so when glycogen levels are low, the kidneys release more water and salt, resulting in frequent urination and fluid loss. This can cause increased thirst and a dry mouth.

Nutritional Deficiencies

The keto diet restricts or eliminates certain food groups, such as whole grains, fruits, and starchy vegetables, which can lead to nutritional deficiencies. These deficiencies can include vitamins, minerals, and fiber. It is crucial to ensure adequate nutrient intake while on the keto diet to maintain overall health.

Restrictive and Challenging to Sustain

The keto diet is very restrictive, limiting the variety of foods and food groups that can be consumed. This can make it challenging to stick to the diet long-term and may not be suitable for everyone. Additionally, there is a risk of regaining weight once the diet is stopped, as the body exits the state of ketosis.

Potential Impact on Heart Health

The keto diet's emphasis on high-fat and high-protein foods can increase cholesterol levels, particularly LDL (low-density lipoprotein) cholesterol, or "bad cholesterol." This can, in turn, increase the risk of heart disease.

Kidney Stones

The keto diet has been linked to an increased risk of kidney stone formation. This is due to the diet's focus on animal-based and high-fat foods, which can alter the levels of citrate, pH, and calcium in the urine, promoting the formation of kidney stones.

It is important to consult with a healthcare professional or a registered dietitian before starting the keto diet to ensure it is safe and appropriate for your individual needs and health status.

Frequently asked questions