Keto Energy: How Long Does It Last?

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. The diet forces the body to use fat as its main fuel source instead of glucose, which is achieved by reducing carbohydrate intake to less than 50 grams per day. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. The time it takes to enter ketosis varies but is usually between two to four days. Once in ketosis, the body will continue to use fat for energy as long as carbohydrate intake remains low. However, the keto diet can be challenging to follow and may have side effects such as keto flu, digestive issues, and increased cholesterol.

The keto diet's impact on energy levels

The keto diet, or ketogenic diet, is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis. In ketosis, your body becomes very efficient at burning fat for energy, using it as its main fuel source instead of carbohydrates. This can lead to a more constant, steady stream of energy throughout the day, without the spikes and dips caused by a high-carb diet.

The average person on a standard American diet (SAD) eats around 225 grams of carbohydrates every day. A keto diet limits this to less than 50 grams, forcing your body to switch to a "fat-adapted" state where it relies on fat stores instead of carbs for energy. This means your body can tap into its fat stores at any time, providing a constant stream of energy without spiking your blood sugar levels.

What to Expect During the Transition to Keto

The transition to keto can be easy or challenging, depending on how carb-heavy your previous diet was. Some people may experience the "keto flu," with symptoms like stomach aches, nausea, irritability, and brain fog. This is temporary and usually lasts only a few days or a couple of weeks. Once you make the switch to ketosis, you will no longer experience these symptoms or drastic changes in energy levels. Most people start to notice a difference in their energy levels soon after making the transition, and this newfound energy will last as long as you stay in ketosis.

The Impact of Female Hormones on Keto Energy

For women in their childbearing years, energy levels can fluctuate throughout the menstrual cycle. During the first two weeks and leading up to ovulation, estrogen levels are higher, resulting in more energy. However, once ovulation occurs and you enter the third and fourth weeks of your cycle, energy levels may take a nosedive. Cravings for carbs and sugary fixes also tend to increase during this time. Therefore, it is recommended to increase your intake of fat and protein during the third and fourth weeks of your cycle and, if possible, avoid transitioning to a keto diet during this time.

Supplements to Ease the Transition

To make the transition to keto easier, you can supplement with exogenous ketones, which are simply ketones added to your diet to facilitate ketosis faster. This can help improve physical energy levels and combat brain fog and low mood during the transition.

How ketosis affects energy

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. Ketosis happens when your body gets more energy from fat. This metabolic state can be achieved by following a ketogenic or keto diet, which is a low-carb, high-fat diet.

When your body enters ketosis, it starts using fat as its main fuel source instead of glucose. This process can provide several benefits, including increased energy levels and improved focus. Here are some ways ketosis can affect your energy:

• Increased Energy and Focus: Ketosis can lead to increased energy levels and improved focus. The ketones produced during ketosis are an extremely potent fuel source for your brain, providing a constant and steady stream of energy.
• Reduced Hunger: Ketosis may decrease hunger and increase feelings of fullness. This can lead to a reduction in calorie intake and promote weight loss.
• Stabilized Blood Sugar Levels: Ketosis can help control and stabilize blood sugar levels, which can further increase energy and improve brain function.
• Improved Brain Function: Ketosis has been associated with improved brain function and reduced symptoms of neurological conditions such as Alzheimer's disease and epilepsy.
• Fat Adaptation: Ketosis forces your body to switch to a "fat-adapted" state, where it relies on fat stores instead of carbs for energy. This means your body can tap into its fat stores at any time, providing a constant energy source.
• Reduced Energy Spikes: By eliminating carbs, ketosis helps prevent energy spikes and crashes throughout the day. This can lead to more sustained and stable energy levels.

Transitioning to Ketosis

It's important to note that transitioning to ketosis may come with some challenges. Some people may experience the keto flu, which includes symptoms such as stomach aches, nausea, irritability, and brain fog. This is usually temporary and can last from a few days to several weeks. However, once the transition to ketosis is made, these symptoms typically resolve, and energy levels improve.

The keto diet and exercise

The keto diet is a low-carb, high-fat, moderate-protein diet that puts your body into a metabolic state called ketosis. In this state, your body becomes very efficient at burning fat for energy. While the keto diet has been linked to a long list of potential health benefits, its effect on athletic performance remains controversial. Here's what you need to know about the keto diet and exercise:

Endurance and Fat Burning

Studies have shown that the keto diet may improve endurance in athletes, particularly in endurance sports such as long-distance running or cycling. This is because the keto diet increases the body's ability to use fat as an alternative source of energy. However, it is important to note that the keto diet may also impair performance in endurance athletes by affecting energy utilisation and speeding up time to exhaustion.

High-Intensity Exercise

The keto diet may not be ideal for high-intensity exercises such as sprinting, boxing, or jumping rope. This is because carbohydrates are the main source of energy for these types of activities. When following a keto diet, your body may struggle to meet the energy demands of high-intensity exercises, especially during the initial adaptation phase.

Muscle Growth and Recovery

The keto diet may be suitable for maintaining muscle mass but may make maximising muscle growth more challenging. This is because muscle growth requires adequate protein intake, which may be restricted on a keto diet. Additionally, keto diets are often low in calories, making it more difficult to consume enough protein for muscle growth. However, the keto diet has been found to speed up post-workout muscle recovery, which can be beneficial for endurance athletes.

Weight Loss and Calorie Burn

The keto diet can be effective for weight loss as it increases the number of calories burned throughout the day. This is because fat contains more calories per gram than carbohydrates or protein. However, it is important to note that the keto diet may also lead to increased fat storage as more of your calories are coming from fats. To lose weight, you still need to maintain a calorie deficit, regardless of whether you are on a keto diet or not.

Energy Levels

The keto diet may cause a decrease in energy levels, especially during the initial transition phase. This is because your body is adapting to using fat instead of carbohydrates for fuel. However, long-term keto dieters often report increased energy levels once their bodies become keto-adapted.

The keto diet and mental performance

The keto diet has been used for many years to help with weight loss and to help patients with diabetes or epilepsy. However, there is another benefit to this diet: ketosis for mental performance.

Ketosis and Energy

The keto diet involves eating mostly fat and protein as an energy source, with a low intake of carbohydrates. When carb intake is low, it triggers a response in the body that is similar to starvation. Instead of using glucose, the brain's primary energy source, the brain uses fat as an alternative energy source. But before fat can be used by the body, the liver must first convert it into ketone bodies. These ketone bodies are then used as energy for the body and brain when there is a lack of glucose.

Ketones Improve Brain Function

The standard Western diet is deficient in many areas, including essential fatty acids, which are crucial for the body and brain to function properly. It has been known for a while that ketones can benefit those with neurodegeneration issues like epilepsy, Alzheimer's disease, Parkinson's disease, and aging-related cognitive diseases. The production of ketone bodies can help in these cases because the brains of people with these problems can't use enough of the available glucose to handle cognition and perception. A ketogenic diet can then assist by providing a backup source of energy.

The increased fat intake from low-carb and keto diets has also been shown to improve brain function in specific ways. For example, a study published by the American Diabetes Association found that type 1 diabetics who ingested medium-chain triglycerides (derived from coconut oil) had improved cognitive performance and preserved brain function during hypoglycemia.

Ketosis Helps You Focus

An unbalanced diet can lead to a lack of mental clarity, often showing up as brain fog, difficulty remembering important facts, or struggling to stay focused on tasks. These types of symptoms normally involve two factors: Glutamate, a neurotransmitter that promotes stimulation in the body and is vital for brain function and learning, and GABA (gamma-aminobutyric acid), the main neurotransmitter in the body that reduces stimulation.

Ketones provide the brain with another source of energy and allow it to more efficiently process the extra glutamate into GABA. By helping to increase the production of GABA, ketones can then help decrease the number of extra neurons firing in the brain and improve mental focus. This may even help reduce the presence of anxiety and stress.

Ketones Improve Your Memory

Ketone bodies may also reduce free radicals in the brain by improving the efficiency and energy levels of the mitochondria, which produce energy for the body's cells. Ketosis can also help make new mitochondria and increase ATP in the brain's memory cells. For example, in a rat study, those subjects given a diet of mostly ketones performed better in physical and cognitive tests than those fed a high-carbohydrate diet or typical Western diet.

Final Thoughts

While the keto diet has its benefits, it may also have some negative effects, especially if followed for a long time. It is important to consult a doctor before starting any new diet, especially one that involves a significant reduction in carbohydrate intake like the keto diet.

The keto diet and women's hormones

The keto diet is a high-fat, very low-carb approach that has been linked to weight loss and other health benefits. However, it can also have an impact on women's hormones and their menstrual cycles. Some women who follow the keto diet report irregular periods, while others say their monthly cycle stopped altogether – a phenomenon called amenorrhea.

The Impact of the Keto Diet on Hormones

The keto diet can cause hormonal changes that may influence the menstrual cycle. These changes are likely related to weight loss, which is a common side effect of the diet. As weight drops, so do estrogen levels. Additionally, the gonadotropin-releasing hormone (GnRH), which is responsible for stimulating the production of estrogen and progesterone, can be disrupted by the keto diet. This, in turn, can lead to reduced estrogen levels and amenorrhea.

The Impact of the Keto Diet on Energy Levels

The keto diet can also affect women's energy levels, which can fluctuate throughout the menstrual cycle. In the first two weeks and leading up to ovulation, estrogen levels are higher, resulting in increased energy levels. However, once ovulation occurs and the body enters the third and fourth weeks of the cycle, energy levels may take a dip. This is because estrogen levels drop and progesterone levels increase.

Tips for Managing Energy Levels on the Keto Diet

It is recommended that women time their transition to the keto diet with their menstrual cycles, as energy levels may already be low during the third and fourth weeks of the cycle. It may be easier to make the transition during the first or second week of the cycle, as sustained energy levels may be higher during this time. Additionally, increasing the intake of fat and protein during the third and fourth weeks of the cycle can help combat carb cravings and maintain energy levels.

The Impact of the Keto Diet on Fertility

The keto diet could also have consequences for fertility. A strict diet with limited carbs and intermittent fasting can put the body in a state of chronic stress, leading to cortisol spikes and suppressing the hormones that support fertility.

The Impact of the Keto Diet on Different Groups of Women

The keto diet may have varying impacts on different groups of women. For example, women in perimenopause or menopause may experience increased cortisol and estrogen levels, which could worsen symptoms. On the other hand, overweight women who lose weight on the keto diet may see an improvement in their periods.

While the keto diet can offer benefits for women, it is important to be aware of the potential impact on hormones and energy levels. Consulting with a doctor or healthcare professional before starting the keto diet is advisable, especially for those with pre-existing hormonal imbalances or health conditions.

Frequently asked questions