Staying Keto: How Long Can You Sustain It?

The ketogenic diet is a high-fat, low-carb diet that has been advertised as a weight-loss wonder. While it can be an effective way to lose weight, it is actually a medical diet that comes with serious risks and should be treated as such. The keto diet is a short-term solution to jump-start weight reduction and is not recommended as a long-term solution.

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

While the keto diet can be an effective way to lose weight and improve health, it is not suitable for everyone and should be done under medical supervision. There are also several risks and side effects associated with the keto diet, including nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking and mood swings.

The keto diet is not a long-term solution and should be treated as a short-term measure to jump-start weight loss. It is important to consult a doctor and a registered dietitian before starting a ketogenic diet.

How long can you stay on keto?

The ketogenic (keto) diet is a low-carb, high-fat diet that is often used for weight loss and improving type 2 diabetes. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

There is no one-size-fits-all answer to how long you can stay on the keto diet, as it depends on your individual goals and health status. However, here are some guidelines and considerations to help you decide:

Weight Loss

If your main goal is weight loss, it is recommended to stay on the keto diet until you reach your target weight. Remember that a healthy and manageable rate of weight loss for most people is around 1-2 pounds per week. Don't rush the process, and plan accordingly.

Health Improvements

If you are using the keto diet to manage a health condition, such as type 2 diabetes, epilepsy, or Alzheimer's disease, you may want to continue the diet for a longer period to maintain the benefits. However, it is important to monitor your health and work closely with your healthcare provider to ensure that the diet is safe and effective for you in the long term.

Sustainability

The keto diet can be challenging to maintain due to its restrictive nature. It may be difficult to completely eliminate carbohydrates, especially in the long term. Consider your ability to stick to the diet and whether you can make it a sustainable part of your lifestyle.

Transitioning Off Keto

If you decide to transition off the keto diet, it is recommended to do so gradually. Add carbohydrates back into your diet slowly and monitor your weight and how you feel. This will help you find your desired carb range and avoid potential side effects of a sudden increase in carbs.

Safety

The keto diet is generally safe for most healthy people in the short term. However, there is limited long-term research on the safety of the keto diet. Some potential risks of staying on the keto diet for an extended period include nutrient deficiencies, kidney stones, and increased LDL cholesterol levels. Consult with your healthcare provider to weigh the benefits against the potential risks for your specific situation.

What are the health risks?

While the keto diet can be an effective way to lose weight and improve health, there are some health risks to be aware of. Here are the potential health risks of staying on a keto low-carb diet:

• Nutrient deficiencies: The keto diet restricts many nutrient-rich foods, such as fruits, grains, and legumes, which can lead to deficiencies in micronutrients like selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet can put extra strain on the liver, potentially worsening existing liver conditions.
• Kidney problems: The diet may overload the kidneys, which play a crucial role in metabolizing protein.
• Constipation: The low intake of fibrous foods like grains and legumes on the keto diet can lead to constipation.
• Fuzzy thinking and mood swings: The brain typically functions best when using glucose from carbohydrates as its primary energy source. Low-carb diets like keto may lead to confusion and irritability.
• Increased cholesterol: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.
• Low protein in the blood: Long-term adherence to the keto diet may lead to low levels of protein in the blood.
• Extra fat in the liver: The high-fat content of the keto diet may result in excess fat accumulation in the liver.
• Micronutrient deficiencies: The restricted nature of the keto diet can make it challenging to obtain all the essential micronutrients the body needs.
• Side effects: Some people experience side effects when starting the keto diet, often referred to as the "keto flu." These side effects include diarrhea, constipation, vomiting, poor energy, digestive discomfort, and decreased exercise performance.
• Risk for diabetic ketoacidosis: For individuals with type 2 diabetes taking sodium-glucose cotransporter 2 (SGLT2) inhibitors, the keto diet can increase the risk of diabetic ketoacidosis, a dangerous condition that increases blood acidity.

What are the benefits?

The keto diet is a low-carb, high-fat diet that has been proven to be effective for weight loss and improving health. Here are some of the benefits of the keto diet:

Weight Loss

The keto diet is an effective way to lose weight and keep it off. Research has shown that the keto diet can be as effective for weight loss as a low-fat diet. The diet is very filling, so you can lose weight without counting calories or tracking your food intake. One review found that the keto diet was slightly more effective for long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 2 pounds more than the group that followed a low-fat diet.

Improved Health

The keto diet can also improve your health in other ways. It can help lower your risk for diseases such as diabetes, cancer, epilepsy, and Alzheimer's. The keto diet can also improve risk factors for heart disease, such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.

Reduced Hunger

The keto diet can also help reduce hunger and increase feelings of fullness. This is because the diet includes healthy fats and proteins, which can help you feel more satisfied after meals.

Improved Blood Sugar Control

The keto diet can also improve blood sugar control, which is especially beneficial for people with type 2 diabetes. Carbohydrates raise blood sugar much more than protein or fat. By reducing carb intake, people with type 2 diabetes may be able to lower their blood sugar levels and improve their blood sugar management.

Other Potential Benefits

The keto diet may also have other benefits, although more research is needed. These include potential improvements in polycystic ovary syndrome, irritable bowel syndrome, metabolic health, and blood pressure.

While the keto diet has many benefits, it is important to note that it is a restrictive diet and may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What foods can you eat?

A ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Here is a list of foods that are suitable to eat on a keto diet:

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. Examples include turkey, beef, chicken, and sausages.

Fish and Seafood

Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Other options include shrimp, lobster, and crab.

Eggs

Eggs are a good source of protein and are low in carbohydrates. They also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are high in protein and calcium. Cream and half-and-half are also keto-friendly, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Examples include almonds, Brazil nuts, cashews, macadamia nuts, walnuts, pumpkin seeds, and chia seeds.

Healthy Oils

Olive oil, coconut oil, avocado oil, and butter are good sources of fat and suitable for cooking on a keto diet.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in nutrients. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and avocados.

Berries

Berries are relatively low in carbs and contain healthy antioxidants. Examples include strawberries, blackberries, raspberries, and blueberries.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is a good source of antioxidants and can be consumed in moderation on a keto diet.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and suitable for the keto diet. They have been linked to various health benefits, including a reduced risk of cardiovascular disease and improved cognitive function.

How do you transition off keto?

Transitioning off the keto diet has its benefits, but it should be done slowly and carefully. Here are some detailed instructions on how to transition off keto:

Gradually Increase Carb Intake:

It is recommended to start by adding 10 grams of carbohydrates per day for the first week. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables. Track your weight and how you feel, and increase your carb intake gradually each week or every other week, depending on your goals.

Find Your Desired Carb Range:

The number of carbohydrates recommended varies for everyone and depends on factors such as your goals and activity levels. Aim for a carb intake that allows you to eat a diverse range of foods so that you feel satisfied and can maintain your weight. Consider consulting a registered dietitian to determine the right carb range for you.

Increase Protein Intake:

Consider increasing your consumption of lean proteins, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you take advantage of the thermic effect of food, which is the number of calories required to digest food. It takes more calories to digest protein compared to carbohydrates.

Focus on Complex Carbohydrates:

As you transition off keto, it is important to differentiate between simple and complex carbohydrates. Complex carbs, found in whole, unprocessed foods like vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits, are more nutritious, higher in fiber, and take longer to digest. Simple carbs, such as table sugar and sugar syrups, provide calories but lack nutrients and can cause blood sugar spikes. Choose complex carbs to mitigate blood sugar spikes and ensure adequate fiber intake.

Avoid Simple Sugars and Processed Foods:

Steer clear of simple sugars, sweets, and highly processed foods. These foods are high in carbohydrates, lack essential nutrients, and can be high in calories, sodium, sugar, and saturated fat. Instead, focus on a diet rich in lean proteins, healthy fats, and complex carbohydrates.

Maintain Healthy Habits:

To maintain your weight loss and health improvements, adopt some of the healthy behaviours you developed while on the keto diet. Stay hydrated, choose nutritious meals and snacks, and make gradual transitions to avoid overwhelming your body.

Frequently asked questions