Keto Diet: How Long Should You Stick To It?

The ketogenic diet, or keto, is a high-fat, low-carbohydrate eating plan that has been used to help reduce the frequency of epileptic seizures in children. It has also been tried for weight loss, but it's best to make this only a short-term dietary change to jump-start weight reduction. The keto diet is a challenging one to follow, and it is not recommended for everyone. It is always best to consult a doctor and a registered dietitian before attempting this diet.

How long does it take to enter ketosis?

The time it takes to enter ketosis varies from person to person. In general, it takes two to four days to enter ketosis if you eat 20 to 50 grams of carbohydrates per day. However, some people may find it takes a week or longer to reach this state.

Factors influencing the time to enter ketosis:

• Diet composition: Eating too many carbohydrates can prevent your body from producing ketones and entering ketosis. It is recommended to consume fewer than 50 grams of carbohydrates per day to induce ketosis.
• Dietary adherence: Sticking to a ketogenic diet can be challenging due to its restrictive nature. Deviations from the diet, such as eating out at restaurants or consuming hidden sources of carbohydrates in condiments, can hinder your progress in entering ketosis.
• Age: Younger people tend to enter ketosis faster than older adults.
• Metabolic rate: A slower metabolic rate can delay the onset of ketosis. Factors such as hypothyroidism or other health issues that affect metabolism can influence the time it takes to enter ketosis.
• Physical activity: Engaging in physical activity can help deplete your body's glycogen stores, encouraging the production of ketones and facilitating the transition into ketosis.
• Protein and fat intake: Consuming too much protein may interfere with ketosis as the body may convert amino acids from protein into sugar. Additionally, not consuming enough fat on a ketogenic diet can also hinder the process.

Signs and symptoms of ketosis:

As your body transitions into ketosis, you may experience symptoms such as headaches, fatigue, nausea, bad breath, and increased thirst. These symptoms are sometimes referred to as the "keto flu."

The most accurate way to determine if you are in ketosis is by testing your body's ketone levels using a breath meter, urine strips, or a blood ketone meter.

Tips to achieve ketosis:

• Carbohydrate restriction: Eat 20 to 50 grams of carbohydrates per day to encourage ketone production.
• Carb tracking: Keep track of your carbohydrate intake to ensure you are within the recommended range and not underestimating your carb intake.
• Intermittent fasting: Trying intermittent fasting or other forms of short-term fasting can help deplete your body's glycogen stores and accelerate the transition into ketosis.
• Increase healthy fats: Aim for 55 to 60 percent of your daily calories from healthy fats such as nuts, nut butter, extra virgin olive oil, avocado oil, avocados, meats, eggs, and fatty fish like salmon.
• Exercise: Physical activity, especially in a fasted state, can help deplete glycogen stores and increase ketone production.

Precautions:

Before attempting a ketogenic diet, it is important to consult with a healthcare professional, especially if you have any underlying health conditions. The keto diet is not suitable for everyone, and there are potential risks and side effects associated with this dietary approach.

Additionally, long-term adherence to a ketogenic diet can be challenging, and there are concerns about the lack of long-term research on its health implications. It is important to consider the potential benefits and risks before embarking on this dietary regimen.

What are the risks of staying on a keto diet long-term?

Staying on a keto diet long-term can be risky for several reasons. Firstly, it is a highly restrictive diet that can lead to nutrient deficiencies, especially if you don't eat a variety of vegetables, fruits, and grains. This can result in inadequate intake of essential vitamins, minerals, and phytochemicals.

Secondly, the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease. It is associated with higher levels of "bad" LDL cholesterol, which is a known risk factor for heart disease. The diet may also overload the kidneys, which play a crucial role in metabolizing protein.

Thirdly, the keto diet can cause digestive issues such as constipation due to its low fibre content. It could also worsen existing liver conditions as the organ has to metabolize large amounts of fat. Fuzzy thinking and mood swings may also occur as the brain functions optimally with glucose from healthy carbohydrates as its energy source.

Lastly, the keto diet can be challenging to maintain socially and may lead to disordered eating patterns. It restricts many healthy foods, including fresh fruits and vegetables, whole grains, and low-fat dairy, which are important for long-term health and weight loss.

While the keto diet may be beneficial for short-term weight loss, it is not recommended as a long-term dietary change due to these potential risks. It is always advisable to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

How much weight can you lose on keto?

The amount of weight lost on the keto diet depends on several factors. The keto diet is a high-fat, low-carbohydrate diet that aims to force the body into using ketone bodies as fuel instead of sugar from carbohydrates. This metabolic state is called ketosis. To achieve ketosis, you can't eat more than 20-50 grams of carbohydrates daily, although the exact number depends on individual traits. The diet typically consists of 70-80% fat, 5-10% carbohydrates, and 10-20% protein.

During the first two weeks of the keto diet, people may experience rapid weight loss of up to ten pounds due to water loss. After the initial phase, weight loss typically slows down to between one and two pounds per week. This rate of weight loss is considered healthy, and consistent rapid weight loss could lead to serious health problems.

The amount of weight lost also depends on how well caloric intake is controlled, as the keto diet can be very high in calories. Other factors that influence weight loss on keto include initial body mass index (BMI) and body fat percentage, sleep quantity and quality, water consumption, and activity levels.

While the keto diet can lead to rapid weight loss, it is not a sustainable long-term solution. It is recommended only as a short-term dietary change to jumpstart weight reduction. The diet is also associated with several risks, including nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking and mood swings. Therefore, it is important to consult a doctor and a registered dietitian before starting the keto diet.

What are the best foods to eat on keto?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, carbohydrates make up only 5% to 10% of energy intake. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body breaks down stored fat into molecules called ketone bodies to use for energy.

Animal Proteins

Fish and shellfish are very keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Other types of fatty fish include salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops. Meat and poultry are also considered staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most types are very low in carbs and high in fat. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Other keto-friendly cheeses include cottage cheese, ricotta, and plain Greek yogurt. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some keto-friendly leafy greens include spinach, kale, collard greens, lettuce, arugula, escarole, bok choy, mustard greens, Swiss chard, and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables in that they are fairly high in fat and low in net carbs. Avocados are also high in monounsaturated fat and potassium, which can help improve cholesterol and triglyceride levels.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Berries are also low in carbs and high in fiber, making them a good choice for keto. Some keto-friendly berries include raspberries, strawberries, blackberries, and blueberries.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can help improve alertness and mood. They have also been linked to a reduced risk of diabetes.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is a delicious treat on the keto diet, as it is high in antioxidants and may reduce the risk of heart disease.

Other Keto-Friendly Foods

Other foods that can be included in the ketogenic diet include unsweetened sparkling water, shirataki noodles, olive oil, butter, ghee, and unsweetened plant-based milk (such as soy, almond, or coconut milk).

What are the symptoms of 'keto flu'?

The keto flu is a collection of symptoms experienced by some people when they start a ketogenic diet. The symptoms can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

The ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

Symptoms of keto flu include:

• Fatigue
• Mental fogginess or fuzzy thinking
• Irritability
• Nausea
• Constipation
• Diarrhea
• Muscle soreness or aches
• Headaches
• Insomnia
• Cravings
• Stomach or intestinal pain

These symptoms are usually temporary and can last from a few days to several weeks. In rare cases, they may last up to a month.

• Drink plenty of water to stay hydrated.
• Consume more electrolytes by adding salt to your food or drinking sports drinks.
• Get enough sleep and avoid strenuous exercise until you feel better.
• Gradually reduce your carb intake over a few days or weeks instead of cutting them out all at once.
• Eat enough fat and ensure you're consuming adequate calories.

If your keto flu symptoms last longer than ten days or are particularly painful or debilitating, it is recommended to consult a doctor.

Frequently asked questions