Adjusting To Keto: How Many Days Does It Take?

The ketogenic diet is a low-carb, high-fat diet designed to put the body in a state called ketosis, which causes the body to burn fat for energy instead of glucose from carbohydrates. The time it takes to enter ketosis varies from person to person, but it generally takes anywhere from 2 to 4 days, or up to a week or longer, depending on factors such as physical activity level, age, metabolism, and carb, fat, and protein intake. The first few days of the keto diet are often the most challenging, with symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability, commonly known as the keto flu. It typically takes an adjustment period of a few weeks for the body to transition to relying on fat for energy, and it is recommended to follow the diet for a minimum of three months to see significant results.

The first 10 days of keto

Day 1:

On your first day of keto, you might feel fine as you start figuring out your macro ratios and what it means to eat a high-fat, low-carb diet. Keeping your protein intake low (around 15%) can be tricky, especially if you're used to eating lean meats.

Day 2:

The second day is often when the "carb flu" hits. Your body is realizing it's not getting carbohydrates anymore, and you may experience flu-like symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. Remember that these symptoms are normal and will pass.

Day 3 and 4:

Days 3 and 4 are usually the hardest part of the transition. Your body is working hard to break down fats for fuel, and you may feel lethargic and nauseous. Be gentle with yourself during these days and minimize your activity and work if possible.

End of Week 1:

Towards the end of the first week, you'll start to get the hang of the keto diet. You may not have officially entered ketosis yet, but you can track your progress through urine or blood tests to check your ketone levels. Some people enter ketosis in the first week, but it's normal if you haven't.

Day 10:

By day 10, the majority of people will have entered ketosis and will be feeling the benefits. Your "carb flu" symptoms will likely have disappeared, and you'll be used to eating a high-fat diet. You may notice increased energy levels, and the typical "2 pm slump" will be a thing of the past. You might also feel less hungry and have to remind yourself to eat. Prioritize your water intake as the high amount of ketones in your body can lead to dehydration.

How to know when you're in ketosis

The keto diet is a popular, effective way to lose weight and improve your health. When followed correctly, this low-carb, high-fat diet will raise your blood levels of ketones, which is called ketosis. Ketones are chemical byproducts that provide a new fuel source for your cells.

It generally takes from 30 days to 12 weeks of sticking to a keto diet to become "fat adapted". However, there are some signs that can help you identify whether you're in ketosis or not.

Increased Ketones

Having ketones in the blood is one of the most definitive signs that someone is in ketosis. Doctors may use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A special home testing kit allows people to measure their own blood ketone levels.

Bad Breath

Bad breath is among the most common side effects of ketosis. This is because ketones leave the body through the breath as well as the urine. People on the diet, or those around them, may notice that their breath smells sweet or fruity. This is caused by a ketone called acetone, though other ketones such as benzophenone and acetophenone may also contribute to bad breath.

Appetite Suppression

Many people report decreased hunger while following a keto diet. The reasons why this happens are still being investigated, but it's been suggested that this is due to alterations to your body's hunger hormones, along with an increased intake of proteins. The ketones themselves may also affect your brain, helping to reduce appetite.

Increased Focus and Energy

People often report brain fog, tiredness, and feeling sick when starting a very low-carb diet. However, long-term keto dieters often report increased focus and energy. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. Ketones are an extremely potent fuel source for your brain.

Fatigue and Weakness

In the initial stages of a ketosis diet, people may feel more tired and weaker than usual. This fatigue occurs as the body switches from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy to the body. After several weeks on the diet, people should notice an increase in their energy levels.

Stomach Complaints

Making any dietary changes can raise the risk of stomach upset and other digestive complaints. This may also occur when a person switches to the ketogenic diet. To reduce the risk of experiencing stomach complaints, drink plenty of water and other fluids. Eat non-starchy vegetables and other fiber-rich foods to alleviate constipation, and consider taking a probiotic supplement to encourage a healthy gut.

The drawbacks of keto

The keto diet is a high-fat, low-carb diet that can be challenging to sustain due to its restrictive nature. While it may be effective for short-term weight loss, there are several potential drawbacks to consider:

Restrictive and Hard to Stick To

The keto diet is highly restrictive, with stringent food restrictions that many find challenging to adhere to. It cuts out entire food groups, such as grains, beans, fruits, and starchy vegetables, which can lead to a sense of deprivation and make it difficult to stick to in the long term. This restriction can also lead to obsessive and disordered eating patterns.

Nutrient Deficiencies and Constipation

The diet's exclusion of whole grains, beans, fruits, and many vegetables can result in nutrient deficiencies. It also leads to a lack of fiber, which can cause constipation.

"Keto Flu" and Other Side Effects

In the initial phase of the keto diet, known as "carb withdrawal," individuals often experience cravings, hunger, and flu-like symptoms, including headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This period can last anywhere from 3 to 14 days. Even after the initial phase, some people continue to experience fatigue, brain fog, and an upset stomach.

Cardiovascular Risks

The high-fat nature of the keto diet can have negative impacts on heart health. The diet often leads to increased levels of LDL cholesterol, or "bad" cholesterol. Additionally, the high consumption of saturated fats associated with the keto diet may increase the risk of cardiovascular disease.

Kidney Health

The keto diet may also impact kidney health. The high protein intake associated with the diet can lead to kidney stones and hasten kidney disease in those with existing kidney issues. The additional ketones that the renal system has to process can further strain the kidneys.

Other Potential Health Risks

The keto diet has been linked to other potential long-term health risks, including osteoporosis and liver disease. Additionally, the diet's emphasis on red meat, processed meat, and saturated fat may increase the risk of cancer, type 2 diabetes, and Alzheimer's disease. However, it is important to note that long-term data on these potential risks is limited.

How to get back into ketosis after eating carbs

Fasting

One of the quickest ways to get back into ketosis is to do a 36-hour fast. This will help burn off any glucose in your body. You can also try intermittent fasting, which involves extending the overnight fast by skipping breakfast or dinner. During the fast, make sure to stay hydrated by drinking at least 2 litres of water per day.

Exercise

Exercise will help your body burn off glucose and enter ketosis faster. Stick to light aerobic exercises like jogging or walking, as you won't have the energy for intense workouts.

Reduce Carbohydrate Intake

To get back into ketosis, you need to reduce your carbohydrate intake to 50 grams or less per day. This may vary from person to person, but generally, it's important to cut out most bread, pasta, starchy vegetables, and high-carb fruits.

Increase Healthy Fat Intake

The keto diet is a high-fat, low-carb diet. Get 60% of your calories from healthy fats like fish, shellfish, avocados, eggs, nuts, and oils. This will help you enter and maintain ketosis.

Control Protein Intake

It's important to control your protein intake, aiming for around 20-30% of your daily calories from protein, which is typically about 75 grams. Keto-friendly protein sources include seafood, nuts, eggs, and grass-fed beef.

Meal Planning and Preparation

Planning and preparing your meals in advance will help you stick to your keto diet and avoid eating high-carb foods. Set aside one day a week to meal prep and batch cook several keto-friendly meals.

Test Ketone Levels

Testing your ketone levels will help you track your progress and make any necessary adjustments to your diet. Simple ketone tests, such as strips and monitors, are available for purchase online.

Manage Cravings

When reducing your carbohydrate intake, you may experience intense sugar cravings. Try to manage these cravings by opting for keto-friendly alternatives, such as keto cookies or bars, which are delicious and sugar-free.

Get Enough Sleep

Sleep is important for your body to reset and repair itself. Aim for at least eight hours of sleep per night to help regulate hunger and cravings and improve your body's ability to use insulin.

Be Consistent

Remember that getting into and maintaining ketosis takes time and consistency. It may take several weeks of dieting to enter ketosis initially, and even after a "cheat" meal or day, it can take a few days to get back into ketosis.

The keto diet's health benefits

The keto diet is a low-carb, high-fat eating plan that has been around since the 1920s. It is designed to burn fat by cutting carbs and getting the body into a metabolic state called "ketosis" or being "fat-adapted". This is when the body has transitioned from burning carbs/sugar for energy to burning fat from food, body-generated fats, and stored body-fat reserves for energy.

The keto diet has several health benefits, but it is important to note that it may not be suitable for everyone and should be done under medical supervision. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet may help a person lose weight by boosting metabolism and reducing appetite. Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. A 2013 meta-analysis found that people following ketogenic diets lost 2 pounds more than those following low-fat diets over 1 year. Another review of 11 studies showed that people following a ketogenic diet lost 5 pounds more than those on low-fat diets after 6 months.

Improved Heart Health

Some evidence shows that eating healthful fats, such as avocados, on a keto diet can help improve heart health by reducing cholesterol. A 2017 review of studies showed that some people experienced a significant drop in total cholesterol, LDL ("bad" cholesterol), and triglycerides, and an increase in HDL ("good" cholesterol). As high cholesterol is a risk factor for cardiovascular disease, the keto diet's positive effect on cholesterol may reduce a person's risk of heart complications.

Reduced Risk of Certain Cancers

Some studies suggest that the keto diet may be a safe and suitable complementary treatment for certain cancers, used alongside chemotherapy and radiation therapy. This is because it causes more oxidative stress in cancer cells than in normal cells, leading to their death. Additionally, as the keto diet reduces blood sugar, it could also lower the risk of insulin-related complications linked to some cancers.

Improved Brain Function

Some studies indicate that the ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells. Therefore, a keto diet may help prevent or manage conditions such as Alzheimer's disease.

Reduced Seizures

The keto diet has been used for decades to treat epilepsy, particularly in children who do not respond to drug treatment. The Epilepsy Foundation suggests that ketosis, the metabolic process during which the body uses ketone bodies for fuel, can reduce seizures in people with epilepsy.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to skin problems and weight gain. A pilot study from 2005 showed that a ketogenic diet improved several markers of PCOS, including hormone ratios and fasting insulin levels.

Other Potential Benefits

Other potential benefits of the keto diet include reduced blood pressure, improved "bad" LDL cholesterol levels, and therapeutic effects for several brain disorders beyond epilepsy, such as Alzheimer's and Parkinson's disease.

It is important to consult a healthcare professional before starting any new diet, especially if managing a health problem or disease. While the keto diet has many potential health benefits, it may also have some risks and side effects, such as "keto flu", nutrient deficiencies, and adverse effects on heart health. Additionally, the keto diet may be difficult to sustain due to stringent food restrictions.

Frequently asked questions