Keto Diet: How Long Until It Works?

The keto diet is a popular eating plan that involves eating a high-fat, low-carb, and moderate-protein diet. The aim is to put the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This can take anywhere from two days to a week, but for some, it may take longer. The time it takes to enter ketosis depends on various factors, including age, metabolism, exercise levels, and diet.

Once in ketosis, the body will start to burn fat for fuel, which can lead to weight loss. However, it's important to note that the keto diet is not a quick-fix solution and should be followed for a minimum of three months to see results. It is also not suitable for everyone and should be approached with caution.

The keto diet can take 2-7 days to start working

The keto diet is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This diet can be challenging to follow, but it can also lead to rapid weight loss. So, how long does it take for the keto diet to start working?

On average, it takes about two to seven days for the keto diet to start working, but this can vary from person to person. Some people may take longer to enter ketosis, the metabolic state where the body burns fat for energy, depending on factors such as age, metabolism, exercise level, and carbohydrate, protein, and fat intake.

To reach ketosis, it is recommended to restrict carbohydrate intake to less than 50 grams per day. This can be challenging, as it requires a significant reduction in carbohydrates, which are a primary source of energy for the body. During this adjustment period, some people may experience symptoms such as fatigue, nausea, and gastrointestinal discomfort, often referred to as the "keto flu."

Once the body enters ketosis, weight loss can occur rapidly, with some people losing up to 10 pounds in two weeks or less. However, it is important to note that this initial weight loss is often due to the diuretic effect of the diet, meaning that some of the weight loss is due to water loss rather than fat loss. Nonetheless, with consistency and dedication to the keto diet, individuals can achieve their desired weight loss goals.

While the keto diet can be effective for weight loss, it is not suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto. Additionally, the long-term health implications of the keto diet are still unknown, and there are concerns about potential health risks associated with long-term adherence to the diet.

It's a high-fat, low-carb diet

The keto diet is a high-fat, low-carb diet. It is a weight-loss diet that is advertised as a wonder, but it is actually a medical diet that comes with serious risks. It is not the type of diet to try as an experiment. The keto diet is used to help reduce the frequency of epileptic seizures in children. While it has been tried for weight loss, it's best to make this only a short-term dietary change to jump-start weight reduction.

The keto diet works by forcing your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky.

To reach ketosis, you must first reduce your body's glycogen reserves. The keto diet does this by limiting carbohydrates to less than 50 grams per day. That's about the equivalent of two large apples. After about two days to a week of restricting carbs, your body should start tapping into fat reserves for energy. But this can vary from person to person and may take slightly longer.

In general, it takes 2–4 days to enter ketosis if you eat 20–50 grams of carbs per day. However, some people may find it takes a week or longer 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-carb diet. This is because your body needs to deplete its glycogen stores before entering ketosis.

The best way to reach ketosis is to drastically reduce your intake of carbs. By reducing your carb intake to under 50 grams per day, your body is forced to use up its glycogen stores for energy and eventually switch to using ketones as fuel. The keto diet is not for everyone, but it may help with short-term weight-loss goals.

It's not suitable for everyone

The keto diet is not suitable for everyone. Here are some groups of people who should not follow a keto diet:

Pregnant Women

Pregnant women have higher protein requirements, and a keto diet may not be able to meet these requirements. During the third trimester of pregnancy, the fetus grows rapidly, and the protein requirements increase to 25% of the diet. A keto diet may not be suitable as it is higher in fat and lower in other macronutrients.

People with Eating Disorders

A keto diet is highly restrictive, and the strict rules may trigger unhealthy patterns in people with active eating disorders or a history of disordered eating. This can negatively impact their health in the short and long term. It is recommended that anyone with a history of disordered eating behaviour should not consider this diet unless prescribed and carefully supervised by a doctor.

People with Adrenal Fatigue

Adrenal fatigue is not considered a diagnosable condition by most doctors. However, some people are diagnosed with this condition, indicating that their adrenal glands are not producing hormones at the right levels or at the right times. While there is no research on the effects of a keto diet on cortisol levels, studies show that low-carb diets can negatively impact them. More research is needed to determine the suitability of a keto diet for people with adrenal fatigue.

People with Hypothyroidism

People with hypothyroidism need insulin to convert the inactive thyroid hormone T4 into the active hormone T3. A keto diet restricts carbohydrates to the point where there may not be enough insulin for this process, potentially worsening hypothyroid symptoms. At least one study has indicated that a ketogenic diet can cause thyroid malfunctions in some people.

People without a Gallbladder

The keto diet requires the consumption of a large amount of fat. For people without a gallbladder or those with gallbladder disease, there may not be enough bile to break down these fats. This can lead to malnutrition or unpleasant symptoms as the gallbladder struggles. A low-fat diet is generally recommended for people without a gallbladder.

People with a History of Gut Dysbiosis

A keto diet can alter gut flora and reduce the diversity of gut microbiota due to the very low carbohydrate intake. Our bodies need prebiotics to feed the healthy bacteria in our intestines, and a keto diet may not provide enough fiber from carbohydrate sources to support gut health.

Children and Teens

Children and teens need a balanced diet for proper growth and development. Unless prescribed and closely monitored by a healthcare provider, a keto diet may cause nutritional deficiencies in this age group. In adolescent females, a keto diet may lead to changes in the menstrual cycle and delayed puberty.

High-Performance Athletes

A keto diet may not provide enough calories and quick fuel sources for competitive or high-performance athletes. Higher activity levels require more calories, often from carbohydrate sources. Research shows that high-carbohydrate diets are best suited for athletes.

In addition to the above, people with kidney disease or kidney stones, liver disease, blood sugar issues, heart disease, and those who are breastfeeding should also be cautious about starting a keto diet. It is always recommended to consult a licensed healthcare provider before starting any new diet to determine its suitability and safety for your individual needs.

It can be hard to stick to

The keto diet is extremely regimented and very difficult to stick to. It requires a lot of planning and preparation, and can be socially isolating. For example, eating out at restaurants can be challenging as it is hard to track your carbs and there are often few keto-friendly options.

The keto diet is also very restrictive, and it can be hard to resist cravings for foods that are not allowed on the diet, such as fruits, whole grains, and legumes. The diet is low in fibre, which can lead to constipation and other digestive issues. It can also be difficult to get enough potassium, sodium, magnesium, calcium, omega-3 fatty acids, and vitamins B, C, and E.

The keto diet can also be expensive, as many of the allowed foods, such as nuts, seeds, avocados, olive oil, and fatty fish like salmon, tend to be pricey.

In addition, the keto diet can be dangerous for some people. It can cause kidney stones, for example, and people with kidney disease should not follow the diet. It can also lead to low blood sugar, which is risky for people with diabetes. The diet may also cause serious muscle loss, especially in older people, increasing the risk of falls.

Finally, the keto diet can be hard to stick to because it can be socially isolating. Many people enjoy sharing meals with others, and the restrictive nature of the keto diet can make this difficult.

It may not work long-term

The keto diet has been hailed as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and may not be effective long-term. While it can be a great short-term jump-start to weight loss, it is not recommended as a sustainable, long-term solution.

Nutritional Deficiencies

One of the biggest concerns with the keto diet is the risk of nutritional deficiencies. The diet restricts carbohydrate-rich foods like fruits, whole grains, and legumes, which are good sources of antioxidants, vitamins, and minerals. Over time, this can lead to vitamin and mineral deficiencies, including selenium, magnesium, phosphorus, and vitamins B and C.

Athletic Performance

The keto diet may also negatively impact athletic performance. Some researchers have found that participants performed worse on high-intensity cycling and running tasks after being on a ketogenic diet for a few days. This is because the body is in a more acidic state when in ketosis, which may limit its ability to perform at peak levels.

Weight Regain

The keto diet can be challenging to stick to long-term, and relaxing the rules can lead to weight regain. The strict guidelines of the diet, including cutting back on carbohydrates and closely monitoring fat consumption, can be difficult to maintain. Many people may find themselves in a yo-yo pattern of weight loss and gain, which is linked to a higher risk of early death.

Blood Vessel Damage

Indulging in a high-sugar treat while on a high-fat, low-carb diet can also damage blood vessels. A 2019 study found that a "cheat day" on the ketogenic diet can have long-term consequences for blood vessel health.

Chronic Disease Risk

The keto diet has also been linked to an increased risk of chronic diseases, including atrial fibrillation, cancer, heart disease, and Alzheimer's disease. The diet is typically high in saturated fat, which has been associated with an increased risk of heart disease. Additionally, the high consumption of animal products and low intake of nutrient-rich vegetables, fruits, and whole grains can increase the risk of cancer.

Sustainability

The keto diet is very restrictive and can be challenging to stick to long-term. It may not be sustainable for many people, and once a normal diet is resumed, the weight is likely to return.

Frequently asked questions