Keto Fit: How Long Before Results Show?

The ketogenic diet is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where the body burns fat for fuel instead of glucose. The time it takes to enter ketosis varies from person to person, but it generally takes 2-4 days if you eat 20-50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake. During the transition period, it is common to experience flu-like symptoms such as headaches, fatigue, nausea, and irritability, often referred to as keto flu. To achieve ketosis faster, some people use methods such as intermittent fasting, exercise, and supplements.

The transition period

Day 1

You will likely feel fine on your first day. The most significant struggle will be figuring out your macro ratios and what it looks like to eat 75% fat. Keeping your protein intake low (around 15%) can be tricky, especially if you are used to eating lean meats. You will need to choose between eating a very small amount of animal protein or opting for fattier cuts.

Day 2

The second day is typically the beginning of the "carb flu." Your body is starved of carbohydrates and is working hard to figure out how to keep going without glycogen. You may experience headaches, fatigue, muscle aches, nausea, brain fog, and irritability. Remember that this is normal and will soon pass.

Day 3 and 4

These will probably be the worst days of the transition. Your body realises it is not getting carbs anymore, and the process of breaking down fats for fuel can be brutal at first. Be gentle with yourself during these days of your keto transition. There is no need to exercise if you are feeling lethargic or nauseous. Keep activity to a minimum, and if possible, minimise your work.

Day 5

Today will be a better day than the previous one. Your body is getting used to running off fats for fuel, and the worst of the transition is behind you. It is normal to continue feeling slight fatigue, so don't be discouraged. Use your newfound energy to meal prep for the upcoming week, as preparation is key to success during your first few days.

Day 6 and 7

By the end of the first week, you will likely be hitting your stride. You will understand what it looks and feels like to eat a diet that's 70-75% fat and very low in carbohydrates. Entering your food into a fitness app will be much quicker than it was at the beginning.

Week 2

By the start of the second week, many good things will start to happen. Most people will hit ketosis by day 10, and you will likely feel pretty good. Your carb-flu symptoms will have probably dissipated, and you will be used to eating a high-fat diet. You might find your energy increasing, and the "2 pm slump" will be a thing of the past. Remember to prioritise water intake as you hit ketosis, as the high amount of ketones in the body can lead to dehydration.

The 'carb flu'

The "keto flu" or "carb flu" is a collection of symptoms that some people experience when starting a ketogenic diet. This occurs when the body is forced to switch from burning carbohydrates (glucose) for energy to burning fatty acids and ketones (fat) instead. This is known as the metabolic process of ketosis.

Symptoms of the keto flu can include:

• Headaches
• Fatigue
• Nausea
• Brain fog
• Irritability
• Diarrhea or constipation
• Sugar cravings
• Stomach aches or pains
• Dizziness
• Cramping
• Muscle soreness
• Trouble sleeping
• Poor focus and concentration

These symptoms can range from mild to severe and usually begin within the first few days of starting a ketogenic diet. For most people, the keto flu lasts about a week or less, but in some cases, it can persist for up to a month.

• Ease into the diet: Instead of making a sudden drastic change, start with a typical low-carb diet and gradually transition into the full ketogenic diet.
• Stay hydrated: Drink plenty of water to help with headaches and boost energy levels.
• Replace electrolytes: Add electrolytes like salts, potassium, and magnesium to your diet. This can be done by salting your food to taste and including potassium-rich foods like leafy greens and avocados.
• Get enough rest: Prioritize getting enough sleep, as fatigue is a common symptom of the keto flu. Create a relaxing bedtime routine and consider taking an Epsom salt bath to soothe sore muscles and improve sleep.
• Light exercise: Try light activities like restorative yoga to help relieve muscle pain and tension.
• Eat enough fat: Ensure you're consuming enough healthy fats, as this is the primary fuel source on the ketogenic diet. Aim for about 55-60% of your daily calories from fat.
• Gradually reduce carbs: If you're having a particularly hard time, try reducing your carb intake gradually instead of all at once.

The benefits of keto

Weight Loss

The keto diet is a very low-carb, high-fat diet that has been shown to offer several health benefits, including weight loss. Studies have shown that people on low-carb diets lose more weight, faster, than those on low-fat diets – even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Improved Heart Health

The keto diet can also improve heart health by reducing cholesterol and lowering blood pressure. High-density lipoprotein (HDL) is often called "good" cholesterol, and the higher your levels of HDL relative to "bad" LDL, the lower your risk of heart disease. One of the best ways to increase "good" HDL levels is to eat fat – and low-carb diets include a lot of fat. Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets.

Reduced Risk of Certain Cancers

Some studies have shown that the keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die. More recent studies suggest that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications, which may be linked to some cancers.

Improved Brain Function

Some studies suggest that the ketones generated during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer's disease.

Reduced Seizures

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy – especially those who have not responded to other treatment methods.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. There is some evidence that a keto diet can improve several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), as well as levels of fasting insulin.

How to know you're in ketosis

It can take anywhere from 2 to 10 days to enter ketosis. However, it's important to note that this timeline varies from person to person and can be influenced by factors such as your metabolism, exercise levels, and the amount of carbs, fat, and protein in your diet. Here are some signs that indicate you've reached ketosis:

• Increased Ketones: One of the most definitive signs of ketosis is the presence of ketones in the blood. This can be measured through blood tests, which show blood ketone levels between 0.5 and 3 millimoles per liter. Alternatively, breath analyzers and urine tests can also be used, although they are less reliable.
• Bad Breath: Bad breath, often described as fruity or sweet, is a common side effect of ketosis. This is caused by the presence of acetone, a ketone that exits the body through the breath and urine.
• Appetite Suppression: Many people on a keto diet experience decreased hunger. This is possibly due to changes in hunger hormones and increased protein intake, as well as the direct impact of ketones on the brain.
• Increased Focus and Energy: After the initial "keto flu" phase, which involves brain fog, tiredness, and sickness, long-term keto dieters often report increased focus and energy levels. This is because ketones provide an efficient fuel source for the brain.
• Fatigue and Weakness: In the early stages of ketosis, you may experience fatigue and weakness as your body transitions from burning carbohydrates to burning fat for energy. This usually lasts for a few days to a week.
• Stomach Complaints: Dietary changes can lead to stomach upset and digestive issues. Constipation and diarrhea are common side effects of a keto diet, especially in the beginning.
• Headaches: Headaches are a common symptom of ketosis and can last from 1 day to a week or longer. They are often associated with dehydration and electrolyte imbalances caused by the reduction in carbohydrate intake.
• Muscle Cramps: Dehydration and electrolyte imbalances can also lead to muscle cramps and spasms. This is because electrolytes are essential for transmitting electrical signals between the body's cells, and disruptions can cause muscle contractions.
• Weight Loss: The keto diet promotes weight loss by reducing glycogen and water stores in the body. However, initial weight loss is mostly water weight, and true fat loss may take several weeks.
• Increased Thirst: Ketosis can make you feel thirstier than usual due to water loss and dehydration caused by high ketone levels.
• Flu-like Symptoms: In the initial stages of ketosis, you may experience flu-like symptoms such as nausea, fatigue, dizziness, and constipation, commonly known as the "keto flu."

How long to stay in ketosis

The length of time a person can remain in ketosis varies from individual to individual. Some people can stay in ketosis for months without any issues, while others may start to experience negative side effects within a few weeks. Doctors generally advise against staying in ketosis for more than six months due to the unknown risks associated with long-term ketosis.

Factors Affecting Ketosis Duration

Several factors determine how long one can safely stay in ketosis, including overall health, diet, hydration levels, and physical activity. Staying properly hydrated and ensuring adequate nutrient and fibre intake are crucial to maintaining optimal health while in ketosis. A balanced and varied diet is essential, focusing on nutrient-rich foods and staying hydrated by consuming enough water and electrolytes.

Benefits of Ketosis

Being in ketosis offers several advantages for the body, including weight loss, improved metabolic health, and sharper cognitive abilities. Ketosis can also lead to improved blood sugar control and increased energy levels.

Risks of Ketosis

However, remaining in ketosis for too long may lead to specific risks and side effects. One of the primary risks is the development of ketoacidosis, a condition caused by high levels of ketones in the blood, making it too acidic. Other potential risks include dehydration, constipation, electrolyte imbalances, and nutrient deficiencies.

Managing Ketosis

To manage time in ketosis effectively and safely, it is recommended to:

• Start slowly by gradually increasing fat intake and reducing carbohydrate consumption.
• Stay hydrated by drinking plenty of water and consuming electrolyte-rich foods or supplements.
• Monitor ketone levels regularly using ketone strips or a blood meter to track and adjust your diet accordingly.
• Consult a healthcare professional for personalised advice and guidance to ensure optimal results and maintain overall health.

In conclusion, while ketosis can be beneficial for weight loss and improved health, it is important to be cautious and aware of potential risks. Staying in ketosis for extended periods may not be suitable for everyone, and individual responses can vary. Consulting a healthcare professional and monitoring your body's responses are crucial to ensuring a safe and effective ketogenic diet.

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