Keto Effectiveness: How Long Does It Last?

The ketogenic diet is a high-fat, low-carbohydrate diet that has been touted for its weight loss benefits. The diet aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet can be effective for weight loss in the short term, there is limited research on its long-term effects. Some sources suggest that staying on the keto diet permanently is not recommended due to its restrictive nature and the potential for nutrient deficiencies. However, others argue that as long as bloodwork is at healthy levels and weight is within a healthy range, there is no issue with long-term keto. It's important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

How long does it take to enter ketosis?

Entering ketosis typically takes anywhere from two to four days, but for some people, it can take a week or longer. The time it takes to enter this state varies based on several factors, including carbohydrate, fat and protein intake, physical activity level, age, basal metabolic rate, and certain illnesses.

The ketogenic (keto) diet consists of high fat, moderate protein, and very low carbs. People adhering to a strict keto diet eat fewer than 50 grams of carbs per day, forcing the body to start using fat-derived ketones for energy instead of glucose (sugar) derived from carbs. This state is called ketosis.

The human body's metabolism uses glucose for energy before it uses fat. Therefore, sugar molecules from carbohydrates that are stored in the body as glycogen must be depleted before ketosis starts. Without stored glycogen (sugar) to burn as fuel, your body enters ketosis as it gradually switches from using glucose for energy to using fat as fuel.

Fasting for 12 hours is the fastest way to get into ketosis. When you're initiating a very low-carbohydrate ketogenic diet, the fewer carbs you eat in the first 24 hours and the next few days, the more quickly your glycogen reserves will get depleted and the faster you'll get into ketosis.

Signs you're in ketosis

As your body transitions into ketosis, you may experience several symptoms, including:

• Headaches
• Fatigue
• Nausea
• Bad breath
• Increased thirst
• Flu-like symptoms ("keto flu")

Ways to measure ketone levels

Testing your body's ketone levels is the best way to know whether you're in ketosis. There are three types of ketones: acetoacetate, acetone, and beta-hydroxybutyrate. You can measure these through your urine, breath, and blood, respectively.

How long should you stay in ketosis?

The ketogenic diet is a very 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, which can take 2-4 days to enter.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. When this happens, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

There is no set time for how long you should stay in ketosis. Some people use it as a short-term weight-loss tool, while others adopt it as a permanent lifestyle. The key is to set clear goals, monitor your progress, and stay on track.

The benefits of staying in ketosis

The longer you stay in ketosis, the more benefits you may experience. While some advantages of the keto diet, such as easier fat loss and a brighter mood, may be noticeable immediately, other benefits may take longer to occur. These include improvements in blood sugar, easier management of type 2 diabetes, and a reduced risk of heart disease and cancer.

Potential risks of long-term ketosis

While the keto diet has its benefits, staying in ketosis long-term may have some negative effects, including:

• Low protein in the blood
• Extra fat in the liver
• Micronutrient deficiencies

Additionally, the keto diet can be challenging to stick to due to its restrictive nature. It can be difficult to navigate social gatherings, vacations, and holidays while adhering to the diet.

How to maintain ketosis

To maintain ketosis, it is important to continue following the guidelines of the keto diet. This means consuming a high amount of fat, a very small number of carbohydrates, and moderate protein. Intermittent fasting can also help you stay in ketosis.

Reintroducing carbohydrates

If you decide to stop following the keto diet, it is important to gradually reintroduce carbohydrates to avoid potential issues like binge eating or rapid weight gain. Start by adding a small portion of high-fiber carbohydrates to your diet, and slowly increase your intake over time.

Safety considerations

While ketosis is generally considered safe, it is not suitable for everyone. It is important to consult your doctor before starting the keto diet, especially if you have certain health conditions or are taking medication.

Additionally, the long-term health implications of the keto diet are still unknown, and more research is needed to understand its effects on the body.

Do you have to stay in ketosis to keep the weight off?

While it is not necessary to remain in ketosis to maintain weight loss, credible evidence suggests that it can help.

Calorie Counting

In theory, if you keep calories relatively low and avoid overeating, it is possible to stop the keto diet without regaining all the weight you lost. However, research shows that counting calories is not a very effective way to lose weight or stay slim.

Weight Regain

Studies suggest that for people who have lost significant amounts of weight, the body can become sluggish, reduce calorie burn, and increase appetite to encourage them to eat more. Staying keto could bypass these problems by keeping you in a state of fat-burning with minimal cravings.

Health Benefits

The keto diet has been shown to have several health benefits, including weight loss, increased energy, and the treatment of chronic illnesses. It can also help manage blood sugar levels and lower the risk of developing cardiovascular disease.

Transitioning off Keto

Transitioning off the keto diet has its benefits. The keto diet advises eating 20 to 25 grams of net carbohydrates per day, which requires cutting out even healthy sources of carbs like whole grains, legumes, starchy vegetables, fruit, and most dairy. Because of these restrictions, many people may find it challenging to stay on keto for an extended period.

Long-term Research

While some people have success staying on keto long-term, the long-term research is limited. Experts recommend staying on keto for six months max before reintroducing more carbs into your diet.

Weight Maintenance

The key to keeping weight off post-keto is to adopt some of the healthy behaviours developed while on the diet. When transitioning off keto, gradually increase your carb intake, find your desired carb range, and add more protein to your plate.

Is ketosis safe long-term?

The ketogenic diet is a very low-carbohydrate, high-fat diet that has been used for over 100 years. Originally, it was a therapeutic nutrition plan to treat children with epilepsy. Today, it is primarily used to promote weight loss and manage blood sugar levels.

Long-Term Health Risks of Ketogenic Diets

There are potential long-term health risks associated with ketogenic diets that people should be aware of before starting this diet.

• Vitamin or Mineral Deficiencies: Restricting carbohydrates to 50 grams or less per day may result in a reduced intake of fruits and vegetables, which are good sources of antioxidants, vitamins, and minerals. This could lead to vitamin or mineral deficiencies over time.
• Athletic Performance: Some researchers have found that athletes who followed a ketogenic diet performed worse in high-intensity cycling and running tasks compared to those on a high-carb diet. The body's more acidic state during ketosis may limit its ability to perform at peak levels.
• Weight Regain: Many people who lose weight on the keto diet regain it when they transition to a more relaxed form of the diet or stop it altogether. This weight regain can be frustrating and is linked to a higher risk of early death.
• Blood Vessel Damage: Indulging in high-sugar treats while on a high-fat, low-carb diet can damage blood vessels, according to researchers from the University of British Columbia.
• Heart Disease and Atrial Fibrillation: Health experts are concerned about the long-term effects of a keto-style diet on the heart and arteries. Some studies have found that people on low-carb diets are more likely to develop atrial fibrillation and have an increased risk of blood clots, stroke, and heart failure.
• Increased Risk of Early Death: A 2018 study found that low-carb dieters who consumed large amounts of meat and dairy had a higher risk of early death compared to those who consumed moderate amounts of carbohydrates or plant-based protein.
• Cancer: Research has shown that people who followed low-carb, high-fat diets had an increased risk of dying from cancer during the study period.
• Pregnancy Complications: Low-carbohydrate diets are linked to birth defects, particularly neural tube defects, and gestational diabetes, even if the pregnant person takes folic acid supplements.

Long-Term Benefits of Ketogenic Diets

Despite the potential risks, some studies have found that ketogenic diets can have long-term benefits, especially for weight loss and certain health conditions.

• Weight Loss: Ketogenic diets can be effective for weight loss, and some studies have shown that this weight loss can be sustained long-term.
• Improved Blood Sugar and Cholesterol Levels: Ketogenic diets have been found to decrease blood glucose, triglyceride, and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
• Epilepsy: The keto diet has been shown to be effective in reducing seizures in patients with severe drug-resistant epilepsy, and scientists believe it may also act as a mood stabilizer in bipolar illness.

Overall Safety of Ketosis Long-Term

While there are potential risks and benefits to following a ketogenic diet long-term, more research is needed to fully understand the long-term effects of this diet on the body. Some studies have found that ketogenic diets can be safe and effective when followed for extended periods, while others have identified serious health risks.

It is important for individuals to consult with their healthcare providers before starting any new diet, especially restrictive diets like keto, to ensure that it is safe and appropriate for their specific needs and health status.

How can you reincorporate foods back into your diet?

The keto diet is a low-carb, high-fat diet that can be challenging to stick to for extended periods. If you decide to reintroduce foods back into your diet, it is best to do so gradually. Here are some tips to help you transition out of the keto diet:

• Stick with healthy, whole foods: Whether you are on the keto diet or not, eating healthy foods is essential for maintaining your health. Choose organic, whole foods whenever possible.
• Record your macros and increase carbs gradually: Start by adding around 50-75 grams of daily carbs each week. After following a strict keto diet, your body needs time to adjust to the new macronutrient ratios.
• Weigh yourself regularly and track your results: Keep track of your body weight, body fat percentage, blood sugar, and physical performance during and after your transition. These measurable factors will help you understand how your body is responding to the changes.
• Listen to your body: Apart from quantifiable health markers, pay attention to other important factors that affect your quality of life, such as your mood, energy levels, sleep quality, productivity, and stress levels.
• Make adjustments as needed: Depending on your results, you may need to adjust your macros, calories, or food selections. If you are not seeing the desired results, you may even decide to return to a keto diet.
• Avoid making up your mind ahead of time: Stay flexible and approach the transition as an experiment and learning process.
• Avoid the "cheating" mindset: Just as you didn't binge eat while on the keto diet, avoid overindulging on carbs or junk food when reintroducing them. Maintain a healthy and balanced mindset around food.
• Don't neglect high-quality protein and healthy fat sources: Whether you stay on keto or not, consuming adequate protein and healthy fats is essential for a nutritious diet.

Remember that the keto diet can act as an elimination diet for people with undiagnosed food sensitivities. If you resume eating carb-rich foods, you might unintentionally reintroduce a trigger food. Therefore, if you experience symptoms of IBS or other gut issues, take a closer look at individual foods.

Frequently asked questions