Keto Diet: Short-Term Results, Long-Term Benefits?

The ketogenic diet is a high-fat, low-carb diet that has gained popularity for its weight loss benefits. The diet typically involves limiting your daily carb intake to 20-50 grams, which puts your body in a state of ketosis, where fat is burned for energy instead of glucose. While the keto diet can lead to significant weight loss within a relatively short period, it also has its challenges and side effects, such as the keto flu, which includes symptoms like fatigue, mental fogginess, and irritability. So, is two weeks on the keto diet long enough to see results? While some people may start to see weight loss and other benefits within the first two weeks, it's important to remember that individual results may vary. Additionally, two weeks may not be enough time to fully adjust to the diet and see its long-term effects.

Weight loss

The keto diet is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where fat is burned for energy instead of glucose. This metabolic state can lead to rapid weight loss as the body starts to use stored fat for energy, reducing body fat.

The amount of weight loss on the keto diet varies from person to person and depends on factors such as metabolism, diet adherence, and individual fat adaptation periods. Generally, if a daily caloric deficit of around 500-700 calories is maintained, noticeable weight loss can be expected after 10 to 21 days. However, it is important to remember that weight loss is not linear, and some individuals may see results sooner.

Initial weight loss on the keto diet is often attributed to water weight, and weight loss may slow down as the body adapts to the diet. This is because carbohydrates need water to stay in the body, and when carb intake is reduced, the body eliminates the water that was bound to glycogen for storage. After the first week of the keto diet, weight loss will typically continue at a steadier pace of around 1-2 pounds per week.

One study found that obese patients lost an average of 30 pounds after 2 months on the keto diet, with over 88% of patients losing more than 10% of their initial weight. Another study found that obese patients weighing 101 kg dropped 22 pounds after 8 weeks, and a further 10.6 pounds by week 24. A third study found that volunteers with obesity and type 2 diabetes who weighed 108 kg lost 24.5 pounds in 24 weeks.

While the keto diet can be effective for weight loss, it is not suitable for everyone. It is important to consult with a qualified healthcare professional before starting any new diet, especially if there are pre-existing health conditions. Additionally, it is crucial to avoid losing weight too quickly, as this can cause health issues such as dehydration, mood swings, irritability, weakness, and fatigue.

Overall, the keto diet can be an effective tool for weight loss, but it is important to set realistic goals, be mindful of potential health risks, and consult with a healthcare professional to ensure a safe and successful weight loss journey.

Increased energy

The keto diet is a high-fat, low-carb, and moderate-protein diet that can lead to increased energy levels. While transitioning to this diet, your body shifts from burning carbohydrates to burning fat for energy, which can result in an increase in energy and a reduction in inflammation.

Overcoming the Keto Flu

During the first few weeks of the keto diet, many people experience the infamous "keto flu," with symptoms such as fatigue, weakness, and mental fogginess. This occurs as your body adjusts to using fat as its primary fuel source instead of carbohydrates. However, there are ways to combat this sluggishness and boost your energy levels.

Salt Intake

One way to combat keto fatigue is to increase your salt intake. Adding salt to your meals or drinking salted water can help alleviate symptoms. This is because sodium levels tend to drop when you reduce your carbohydrate intake, and increasing salt can help balance your body's electrolytes.

Carbohydrate Intake

It's important to ensure your daily net carbohydrate intake is below 20 grams per day to stay in ketosis. Even a slight increase in carbs can take you out of ketosis and lead to fatigue. Therefore, tracking your macros, especially in the initial stages, can help you stay on course and avoid the negative side effects of a low-carb diet.

Calorie Intake

When in ketosis, your body's hunger signals can become more subtle, and it's easy to end up on an accidental low-calorie diet. Make sure you're consuming enough calories by tracking your daily intake, especially in the beginning. This will help you meet your energy needs and prevent exhaustion.

Electrolytes and Hydration

Dehydration and electrolyte imbalances can also contribute to fatigue. Ensure you're staying hydrated by drinking plenty of water, and consider taking supplements or making dietary changes to meet your electrolyte needs, including calcium, magnesium, potassium, and sodium.

Long-Term Energy Benefits

After the initial adjustment period, typically a few weeks, you should notice an increase in your energy levels. Your body will become more efficient at burning fat for fuel, and you may experience sustained energy throughout the day without the typical mid-afternoon energy slumps.

Individual Variations

It's important to note that everyone's experience with the keto diet may vary. Some people may take longer to enter ketosis and experience increased energy levels. Additionally, factors such as physical activity levels, previous diet, and individual health conditions can influence the effectiveness of the keto diet in boosting energy.

Reduced cravings

The keto diet is a high-fat, low-carb diet that can lead to weight loss and reduced cravings. While it may be challenging to stick to this diet due to the drastic reduction in carbohydrate intake, there are strategies that can help reduce cravings and make the transition easier.

Understanding Cravings

Cravings can be grouped into two categories: metabolic and psychological reasons. Metabolic cravings occur when the body or brain are low on energy, leading to cravings for energy-dense foods like sugar. Psychological cravings are often a result of habits or marketing influences.

Strategies to Reduce Cravings

• Keto cycling: This involves following the keto diet for a certain period and then taking a day or two off. This approach can make the keto diet more sustainable and help manage cravings by allowing for occasional carb intake.
• Addressing nutritional deficiencies: Ensure your diet includes adequate protein and healthy fats. These nutrients digest slower than carbohydrates and can help you feel fuller for longer, reducing cravings.
• Managing stress and improving sleep: Stress and lack of sleep can trigger sugar cravings and affect your ability to make healthy food choices. Finding healthy coping mechanisms for stress and improving sleep habits can help reduce cravings.
• Physical exercise: Exercise can help reduce sugar cravings by increasing insulin sensitivity and improving mental health. Even light physical activities like walking can have a positive impact.
• Healthy alternatives: Opt for keto-friendly alternatives to satisfy your cravings without derailing your diet. For example, instead of a sugary treat, choose a keto-friendly candy bar or dark chocolate with at least 55% cocoa.
• Support and accountability: Having an accountability partner or joining a support group can provide encouragement and help you stay motivated during challenging times.
• Meal planning and preparation: Planning and preparing your meals in advance can make it easier to manage cravings and stick to your diet.
• Awareness of triggers: Identify and limit exposure to situations or triggers that encourage you to consume sugar. This may include avoiding certain social gatherings or media content that revolves around sweets.
• Professional support: If you feel overwhelmed by cravings or are experiencing physical or psychological harm from overeating sugar, consider seeking professional help from a nutritionist, dietitian, counsellor, or therapist.

Keto flu

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It is called keto flu because the symptoms are similar to the flu. However, it is not the same as the flu, and you will not develop a fever.

Symptoms

The symptoms of keto flu include:

• Headache
• Brain fog
• Fatigue
• Irritability
• Nausea
• Insomnia
• Diarrhea or constipation
• Muscle soreness
• Sugar cravings
• Poor focus and concentration
• Stomach aches or pains

Causes

The exact causes of keto flu are not known. However, it is believed to be related to the drastic reduction in carbohydrate intake that occurs when starting a ketogenic diet. This reduction in carbs can cause a shock to the body, leading to withdrawal-like symptoms.

Duration

The keto flu can last anywhere from a few days to several weeks, and in extreme cases, it may last up to a month.

Relief and Prevention

• Ease into the diet: Instead of abruptly eliminating carbs, try starting with a typical low-carb diet and gradually reducing your carb intake over time.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can worsen symptoms such as headaches and fatigue.
• Replace electrolytes: Add electrolytes like salts, potassium, and magnesium to your diet to prevent cramps and nausea.
• Get plenty of rest: If you're having trouble sleeping, try taking an Epsom salt bath or drinking herbal tea to relax and improve sleep quality.
• Light exercise: Try light activities like yoga or leisurely walking to help relieve muscle pain and tension.
• Eat enough fat: Ensure you're consuming enough healthy fats, as low calorie intake can contribute to keto flu symptoms.
• Cut carbs slowly: If you're having a difficult time adapting, try gradually reducing your carb intake instead of eliminating them all at once.

It is important to note that if you are feeling very ill or experiencing symptoms like fever, prolonged diarrhea, or vomiting, consult your doctor to rule out other causes.

Digestive issues

The keto diet may also alter your gut microbiome, which plays a crucial role in digestion, immune function, mental health, and disease prevention. Some studies have found that a high-fat diet can damage the concentration and composition of gut bacteria, leading to increased inflammation and reduced beneficial fatty acids. However, other studies have shown inconsistent results, with some suggesting that the keto diet may reduce inflammation and help treat digestive disorders such as irritable bowel syndrome (IBS) and Crohn's disease.

In addition to constipation, some people on the keto diet may experience diarrhoea due to the high-fat content of the diet. The body may not be able to keep up with the breakdown and absorption of fat, leading to watery diarrhoea. Artificial sweeteners, which are commonly used on the keto diet, can also have a laxative effect as they are not effectively absorbed in the gut.

To help with digestive issues, it is recommended to increase your intake of low-carb, high-fibre foods such as avocados, cauliflower, broccoli, asparagus, leafy greens, and cruciferous vegetables. Staying hydrated by drinking enough water is also important, as dehydration can contribute to constipation and diarrhoea.

While the keto diet may help with weight loss, it is important to consider the potential digestive issues that may arise and take steps to mitigate them. It is always advisable to consult with a healthcare professional before starting any new diet, especially if you have existing medical conditions.

Frequently asked questions