Keto Advanced: How Soon Can You Expect Results?

The ketogenic diet is a popular eating plan that involves eating high fat, low-carb foods. The goal of the keto diet is to reach a metabolic state called ketosis, where the body uses fat instead of glucose as its main source of energy. The time it takes to enter ketosis varies from person to person, but it generally takes anywhere from two to four days, or sometimes longer. During the first few days of the keto diet, most weight loss is from water, not fat. After 1-2 weeks, weight loss slows as the body adjusts to the diet. This is when the majority of people will hit ketosis and start to feel the benefits.

The first 10 days of keto

Days 1 and 2:

On your first day of keto, you'll likely feel fine. The biggest struggle is figuring out your macro ratios and what it looks like to eat 75% fat. Keeping your protein low (around 15%) can be tricky, especially if you're used to eating lean meats. The second day is typically when the "carb flu" sets in, with symptoms like headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

Days 3 and 4:

These are usually the hardest days of the transition, as your body realizes it's not getting carbs anymore. Be gentle with yourself during these days of your keto transition – there is no need to exercise if you’re feeling lethargic or nauseous. Keep activity to a minimum, and if possible, minimize your workload.

Day 5:

You should start to feel a bit better today, as your body is getting used to running off of fats for fuel. It's 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:

By now, you should have a good understanding of 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 should be much quicker than when you started.

Day 7:

You may not have officially entered ketosis yet, but you can get an idea of how close you are by testing your ketone levels with urine or blood tests. Some people can hit ketosis in their first week, but many do not, so don't worry if you haven't. Keep testing and stay patient!

Day 8:

You're likely feeling much better by now, and your carb-flu symptoms have probably dissipated. You're getting used to eating a high-fat diet, and your energy levels may even be increasing. You might find that you're not as hungry as you used to be, and you may have to remind yourself to eat. Remember to prioritize water intake, as the high amount of ketones in the body can lead to dehydration.

Day 9:

You're almost there! Keep doing what you're doing, and continue to prioritize hydration. You're likely feeling more energized and clear-headed, and your body is becoming more efficient at burning fat for energy.

Day 10:

Congratulations, you made it through the first 10 days! By now, you've likely entered ketosis and are feeling the benefits of the keto diet. Enjoy your increased energy levels, mental clarity, and better sleep.

How to lose weight on keto

The keto diet is a popular way to lose weight, but it can be challenging to get into ketosis and stay there. Here are some detailed tips to help you lose weight on the keto diet:

Understand the Keto Diet

The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate diet. It involves drastically reducing your carbohydrate intake and increasing your consumption of healthy fats. This shift in macronutrients puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

Reduce Carbohydrate Intake

To enter and maintain ketosis, you need to significantly reduce your carbohydrate intake. Aim for less than 50 grams of carbs per day, or even as low as 20 grams. This restriction depletes your body's glycogen stores, forcing it to switch to burning fats for energy. Be mindful of hidden carbs in condiments, sauces, and dressings.

Increase Healthy Fat Intake

While on the keto diet, replace the lost carbohydrates with an increase in healthy fats. Good sources of healthy fats include avocados, avocado oil, fatty fish like salmon, nuts, nut butter, extra virgin olive oil, eggs, and meats. However, limit your consumption of saturated and trans fats, often found in fried foods.

Monitor Protein Intake

On the keto diet, you typically eat more fat than protein. The recommended amount of protein varies, but a standard guideline is to consume about 1 gram of protein per pound of body weight per day. Heavy exercisers might need up to 1.5 grams per pound. Be cautious with keto if you're looking to build muscle, as the diet requires specific amounts of protein.

Be Mindful of Calories

Even though keto emphasizes fat intake, it's important to monitor your overall calorie consumption. To lose weight, you need to maintain a caloric deficit. Consume fewer calories than you burn each day, and be mindful of your daily macronutrient intake, especially with foods high in fat, like nuts and avocado.

Stay Hydrated

Drinking plenty of water can help ease some of the side effects of the keto diet, such as nausea, fatigue, and dizziness. It's important to prioritize water intake as you enter ketosis, as the high amount of ketones in the body can lead to dehydration.

Manage Side Effects

When transitioning to the keto diet, you may experience side effects like nausea, fatigue, muscle aches, headaches, brain fog, irritability, and flu-like symptoms. These symptoms, often referred to as the "keto flu," typically peak around days 3 and 4 and then start to subside. Be gentle with yourself during this adjustment period, and remember that these symptoms are normal and will pass.

Combine with Intermittent Fasting

Intermittent fasting can help you reach ketosis faster. It involves eating within a specific time window and fasting for the remaining period of the day. Combining keto with intermittent fasting can accelerate weight loss, but always consult a healthcare professional before making significant dietary changes.

Exercise Regularly

Physical activity can deplete your body's glycogen stores, encouraging the production of ketones. Exercising in a fasted state can further increase ketone levels. However, if you're feeling lethargic or unwell during the keto transition, prioritize rest and adjust your exercise routine accordingly.

Track Your Progress

Monitor your ketone levels using urine strips, breath meters, or blood ketone meters. These tools will help you confirm that you're in ketosis and allow you to adjust your diet accordingly. Additionally, track your carbohydrate intake to ensure you're staying within the recommended range for ketosis.

Remember that individual results may vary, and it's important to consult a healthcare professional before starting any new diet, especially if you have underlying health conditions. While the keto diet can be effective for weight loss, it may not be suitable for everyone, and it's essential to prioritize your health and well-being.

Ketosis and weight loss

Ketosis is a metabolic state in which the body uses fat as fuel instead of carbohydrates. The ketogenic diet is a low-carb, high-fat diet that restricts your carb intake to fewer than 50 grams per day, and as little as 20 grams per day. The idea is to put the body in a state of ketosis, which is said to increase its efficiency at burning fat for energy.

It can take anywhere from two to four days to enter ketosis, but it may take longer for some people. The rate of weight loss depends on various factors, including metabolism, fitness level, and how strictly you adhere to the diet. The first week of the keto diet is often the most challenging, with the body experiencing "carb flu" as it adjusts to the new fuel source. After 1-2 weeks, weight loss slows as your body adapts to the keto diet.

The keto diet is popular for weight loss because it suppresses the appetite, making it less likely that you will overeat and put yourself in a caloric surplus. It is also beneficial for controlling hunger and food intake, and regulating blood sugar levels, which can help manage type 2 diabetes.

Ketogenic diets can be problematic because carbohydrates are the body's main and preferred source of energy. Restricting your intake of carbs for a long time can lead to fatigue, lethargy, and cravings for carbohydrate-rich foods. The keto diet is also high in fat, usually saturated fat, which can have negative health consequences over time, such as high blood pressure, high cholesterol, and heart disease.

How to Achieve Ketosis Faster

• Fasting is the quickest way to achieve ketosis, but it is not ideal as you will not be getting enough important nutrients.
• Intermittent fasting can also help speed up the process, and it may also help manage obesity, diabetes, and cardiovascular disease.
• Increasing physical activity can help deplete the body's glycogen stores, encouraging the body to turn to fat as a source of fuel.
• Consuming more Medium-Chain Triglyceride (MCT) oil supplements may help you get into ketosis faster, as MCT oil may help you reach ketosis even when eating less fat and more protein and carbs.

Timeline of ketone effects

The human body's metabolism uses glucose for energy before it uses fat. Therefore, the body must deplete its stores of sugar molecules from carbohydrates (glycogen) before it can enter ketosis and start burning fat for fuel. The time it takes to enter ketosis varies from person to person, but it generally takes two to four days, and sometimes longer.

Day 1

On the first day of a keto diet, the biggest struggle is usually figuring out your macro ratios and what it looks like to eat 75% fat. It can be a big change for most people compared to the Standard American Diet. Keeping your protein intake low (around 15%) can also be tricky, especially if you're used to eating lean meats.

Day 2

The second day is typically the beginning of the "carb flu." Your body is hard at work figuring out how to keep going without glycogen. Some symptoms you may experience are headaches, fatigue, muscle aches, nausea, brain fog, and irritability.

Day 3

Day 3 is often the worst of the "carb flu." Your body is realizing it's not getting carbs anymore, and the transition process to begin breaking down fats for fuel can feel brutal. It is recommended to be gentle with yourself during these days and minimize your activity and work if you can.

Day 4

Today is likely to be a better day than day 3. Your body is getting used to running off of fats for fuel, and the worst of the transition process is behind you. It's normal to continue feeling slight fatigue and malaise, so don't be discouraged.

Day 5-7

Towards the end of the first week, you're likely hitting your stride. By now, you understand what it looks and feels like to eat a diet that's 70-75% fat and very low in carbohydrates. You may not have officially entered ketosis yet, but you'll know if you're close based on where your ketone levels read (thanks to your urine or blood tests). Some people can hit ketosis in their first week, but many do not.

Day 8-10

By the second week, the majority of people will have hit ketosis, and you'll likely be feeling pretty good by now. Your carb-flu symptoms have probably dissipated, and you're used to eating a high-fat diet. You might find your energy levels increasing, and you may not feel that hungry. Remember to prioritize water intake as you hit ketosis, as the high amount of ketones in the body can lead to dehydration.

Ketosis and diet safety

Ketosis is a metabolic state in which the body uses fat as fuel instead of carbohydrates. The body typically uses glucose (a type of sugar) as its primary energy source. However, when there is a lack of glucose, the body burns fat for this purpose instead. This shift in the body's primary fuel source is the basis of the ketogenic (keto) diet.

The keto diet is a very low-carb, high-fat, and moderate-protein diet designed to put the body in a state of ketosis. It involves drastically reducing your carbohydrate intake to under 50 grams per day, and getting about 70-80% of your daily calories from fat. The time it takes to enter ketosis varies from person to person, but it generally takes anywhere from two to four days, and sometimes longer.

Safety Considerations

While the keto diet has been associated with several health benefits, including weight loss, increased levels of HDL (good) cholesterol, and reduced blood sugar, there are also some safety considerations to keep in mind.

First and foremost, it is important to consult with a healthcare professional before starting the keto diet, especially if you have any underlying health conditions. The keto diet is not recommended for individuals with certain conditions, such as diabetes mellitus, liver problems, advanced heart disease, or pancreatitis. It is also not suitable for those taking insulin or diabetes medications.

Additionally, the keto diet can lead to short-term side effects, often referred to as the "keto flu," which may include symptoms such as headaches, fatigue, nausea, muscle aches, brain fog, irritability, and constipation or diarrhea. These side effects typically occur during the first few days of starting the diet as your body adjusts to using fat for fuel.

Another important consideration is the potential for nutritional deficiencies. The keto diet restricts the consumption of many nutrient-rich foods, such as fruits, vegetables, legumes, and whole grains. As a result, long-term adherence to the keto diet may lead to micronutrient deficiencies, including insufficient vitamin and mineral intake.

Furthermore, the high-fat content of the keto diet, especially saturated fat, can have negative health consequences over time. Consuming large amounts of fat, especially saturated fat, has been linked to an increased risk of high blood pressure, high cholesterol, heart disease, and stroke.

Finally, it is important to be cautious with the keto diet if you are looking to build muscle, as the diet requires a specific amount of protein. Excessive protein intake can be converted to carbohydrates by the body, which may interfere with the state of ketosis.

In conclusion, while the keto diet may offer some health benefits, it is important to prioritize safety and consult with a healthcare professional before starting any new diet. The potential side effects and nutritional deficiencies associated with the keto diet highlight the importance of a well-rounded and balanced approach to nutrition and weight management.

Frequently asked questions