Keto Diet: My Long-Term Experience And Results

The ketogenic diet, or keto, is a popular eating plan that involves eating mostly fat (60 to 80 percent of your calories) and very few carbohydrates, starting with 20 to 30 grams per day. This diet is designed to force the body to use fat for energy instead of carbohydrates, sending it into a state called ketosis. While keto is often praised for its weight loss benefits, it is not a long-term solution and can be restrictive and challenging to maintain. So, how long have you been on keto, and what has your experience been like?

How long does it take to enter ketosis?

Entering ketosis typically takes anywhere from two to four days, but it can take a week or longer. The time it takes to enter this state varies from person to person and depends on several factors, including carbohydrate, fat, and protein intake, as well as physical activity levels.

Factors Affecting the Time to Enter Ketosis

• Carbohydrate intake: Eating a high-carb diet before starting a keto diet will take longer to enter ketosis than someone who consumes a low-carb diet because the body needs to exhaust its glucose stores first.
• Fat and protein intake: The ratio of fat to protein intake is crucial in a keto diet, which typically consists of 70% to 80% fats and 10% to 20% proteins.
• Physical activity: Physical activity can deplete the body's glycogen stores, encouraging the liver to increase ketone production.
• Age: Younger people tend to enter ketosis faster than older adults.
• Basal metabolic rate: Certain illnesses, such as hypothyroidism, can slow metabolism and influence the time it takes to enter ketosis.

Tips to Achieve Ketosis Faster

• Intermittent fasting: Intermittent fasting, where you eat all your food within an eight-hour window and then fast for the remaining 16 hours, can help speed up the process.
• Medium-chain triglyceride (MCT) oil supplements: Taking MCT oil supplements along with a keto diet can help you enter ketosis more quickly.
• Fasting: Fasting for 12 hours is the fastest way to get into ketosis as it rapidly depletes glycogen reserves.
• Reducing carb intake: Sticking to under 50 grams of carbohydrates per day is crucial for entering ketosis.

Signs You're in Ketosis

As your body transitions into ketosis, you may experience symptoms like the "keto flu," including headaches, fatigue, nausea, bad breath, and increased thirst. However, the best way to accurately determine if you're in ketosis is to test your body's ketone levels using urine strips, a ketone breath meter, or a blood ketone meter.

What are the benefits of the keto diet?

The ketogenic diet is a low-carb, high-fat diet that has been around since the 1920s. It was initially used to reduce seizures in children with epilepsy, but it has gained popularity as a weight loss tool. The diet is designed to burn fat by cutting carbs, and it takes about three weeks of carbohydrate elimination for the body to transition into ketosis.

There is some evidence that the keto diet can be beneficial for:

Weight Loss

The keto diet can be an effective way to lose weight, especially in the short term. It may help reduce appetite and promote weight loss by boosting metabolism and reducing calorie intake.

Reduced Seizures in People with Epilepsy

The keto diet has been used to reduce seizures in children with epilepsy, sometimes as effectively as medication. It is thought to work by altering the "excitability" of the brain.

Improved Blood Sugar Control for Type 2 Diabetes

The keto diet can help people with type 2 diabetes lose weight and manage their blood sugar levels.

Improved Cholesterol Levels and Reduced Risk of Cardiovascular Disease

The keto diet may lower the risk of cardiovascular disease by improving cholesterol levels and lowering blood pressure. It can also reduce triglycerides and increase "good" HDL cholesterol.

Neuroprotective Effects

There is some evidence that the keto diet may have neuroprotective effects, which could be beneficial for conditions such as Alzheimer's, Parkinson's, and multiple sclerosis. However, more research is needed in this area.

What are the drawbacks of the keto diet?

The keto diet has been around since the 1920s and was originally developed to help manage epilepsy. While it is also touted as a weight-loss tool, there are several drawbacks to this diet.

Firstly, the keto diet is difficult to sustain due to its stringent food restrictions. It requires a person to cut out nearly all carbohydrates and processed foods, which can be challenging and lead to feelings of deprivation. This diet also eliminates many healthy foods such as whole grains, beans, fruits, and vegetables, which can cause nutrient deficiencies.

Secondly, the high-fat nature of the keto diet could have negative impacts on heart health. The diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease. The high intake of saturated fats from sources such as oils, butter, and red meat may also increase the risk of cardiovascular disease, cancer, type 2 diabetes, and Alzheimer's disease.

Thirdly, the keto diet can lead to dehydration, as glycogen, which holds water, is eradicated from the bloodstream. It can also cause gastrointestinal issues such as constipation, diarrhea, nausea, and vomiting.

Additionally, the keto diet may lead to kidney problems as the kidneys help metabolize protein, and the high protein intake on this diet may overload them. The diet is not recommended for those with kidney disease, as it can further increase the risk of kidney stones and long-term kidney damage.

Lastly, the keto diet can cause "keto flu," which includes symptoms such as fatigue, headache, brain fog, and an upset stomach. It may also lead to fuzzy thinking and mood swings, as the brain functions optimally with glucose from carbohydrates as its energy source.

Overall, while the keto diet may lead to weight loss, it is important to consider the potential drawbacks and risks associated with this restrictive diet. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What are the long-term health complications of the keto diet?

The ketogenic diet, or "keto", is a low-carb, high-fat diet that has become popular for weight loss. While it can be effective for quick weight loss, there are several long-term health complications associated with the keto diet. Here are some of the potential risks to be aware of:

• Vitamin and Mineral Deficiencies: The keto diet restricts fruits, whole grains, and starchy vegetables, which are good sources of vitamins and minerals. This can lead to deficiencies in calcium, vitamin D, magnesium, phosphorus, folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Digestive Issues: The keto diet can cause gastrointestinal problems such as constipation, diarrhea, nausea, and vomiting. This is often due to the body's difficulty in adjusting to the high-fat content of the diet.
• Kidney Problems: The high intake of animal proteins on the keto diet can make your urine more acidic and increase the risk of kidney stones. People with chronic kidney disease should avoid keto as it can worsen their condition.
• Blood Sugar Issues: The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating, and can be life-threatening if not treated.
• Bone Health: The keto diet has been associated with impaired bone health and reduced bone mineral density. This can increase the risk of fractures and falls, especially in older adults.
• Chronic Diseases: Some evidence suggests that the keto diet may increase the risk of heart disease, cancer, and early death, especially when the diet focuses on animal-based foods. However, more research is needed to confirm these findings.
• Athletic Performance: The keto diet may negatively impact athletic performance. The body is in a more acidic state during ketosis, which may limit its ability to perform at peak levels.
• Dehydration: The keto diet can cause water loss before fat loss, leading to dehydration. This can further contribute to constipation, nausea, and other symptoms associated with the "keto flu".
• Mental Health: While the keto diet has been linked to improvements in some mental health conditions, long-term disruptions in menstruation due to rapid weight loss can increase the risk of depression and anxiety.
• Pregnancy Complications: Restricting carbohydrates during pregnancy is linked to an increased risk of birth defects and gestational diabetes. Therefore, the keto diet is considered risky for pregnant people or those planning to become pregnant.

How do you know if you're in ketosis?

Ketosis is a metabolic process that occurs when your body doesn't have enough carbohydrates to burn for energy, so it burns fat instead, producing ketones. Ketosis is often the goal of those on the keto diet, which involves eating high-fat, low-carb foods.

There are several ways to know if you're in ketosis, including:

• Increased ketones: Ketones in the blood are the most definitive sign that someone is in ketosis. Doctors may also use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A blood ketone level of 0.5–3 millimoles per liter indicates nutritional ketosis.
• Bad breath: The ketones produced by your liver must leave your body, either through your breath or urine. Acetone, acetophenone, and benzophenone are ketones that can be responsible for a sweet or fruity odour.
• Fatigue and sleep changes: Switching to a keto diet can be a difficult transition for the body, which is used to being fuelled by carbs. As a result, you may feel weaker or more tired than usual, and you may experience changes to your sleep patterns.
• Short-term decreases in exercise performance: Without the fuel provided by carbohydrates, your muscles' glycogen (a form of glucose) is reduced, which typically is the most effective fuel source for intense workouts.
• Muscle spasms and cramps: With less water weight and less glycogen stored in your muscles, you may experience muscle cramps and spasms while in ketosis. This can be due to dehydration and electrolyte imbalances.
• Appetite suppression: Being on a ketogenic diet can lead to a decreased appetite. This could be because the change in diet affects your body's hunger hormones, and because you are likely eating more protein, which makes you feel fuller for longer.
• Weight loss: Ketosis can lead to weight loss in the short and long term. Initially, this is due to a reduction in water weight, but as long as you remain in a calorie deficit, you will continue to lose body fat over time.
• Change in bowel movements: Dietary changes can affect bowel movements, and ketosis may cause constipation and diarrhoea.
• Increased focus and energy: After the initial transition period, many people on keto diets report increased focus and energy.

Frequently asked questions