Maintaining Ketosis: Should Ketone Levels Stay High All Day?

The keto diet is a low-carb, high-fat diet that has been advertised as a weight-loss solution. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While the keto diet has been associated with several health benefits, it also comes with serious risks and side effects that should not be overlooked.

What to eat and what to avoid on a keto diet

The keto diet is a high-fat, low-carb diet that aims to force your body to burn fat for energy instead of carbohydrates. Typically, 70% of your calories will come from fat, 20-25% from protein, and 5-10% from carbs.

What to Eat

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: leafy greens, green veggies, tomatoes, onions, peppers, etc.
• Condiments: salt, pepper, herbs, and spices

What to Avoid

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

How to get into ketosis

Step 1: Reduce Carb Intake

The first step in achieving ketosis is to limit your carbohydrate consumption. Typically, on a keto diet, carbohydrates should make up only 5-10% of your daily calorie intake, which equates to around 30-50 grams of carbs per day. This is a drastic reduction compared to a standard American diet. Choose carbs that are rich in vitamins, such as leafy green vegetables and low-sugar fruits.

Step 2: Increase Healthy Fat Intake

One common mistake when starting a keto diet is underestimating the amount of fat needed. Keto is a high-fat diet, with fat comprising 70-80% of your total calorie intake. Opt for healthy fat sources such as MCT oil, olive oil, coconut oil, avocados, avocado oil, nuts, and seeds.

Step 3: Increase Physical Activity

Exercising uses up your body's glycogen stores, which are normally replenished by eating carbohydrates. By avoiding carbs before a workout, you encourage your body to turn to fat as a fuel source, promoting ketosis. Additionally, exercising in a fasted state can increase ketone levels.

Step 4: Try Intermittent Fasting

Intermittent fasting can help induce ketosis by replicating the evolutionary process where humans went for prolonged periods without food, entering a ketogenic state. Fasting for more than 12 hours or following a low-calorie diet can trigger this metabolic switch.

Step 5: Monitor Your Ketone Levels

You can test your ketone levels through urine, blood, or breath testing. Urine testing is the simplest and cheapest method, but it is less accurate than blood or breath testing. Blood testing is the most accurate but also the most expensive, while breath testing is the least accurate.

Step 6: Adjust Your Protein Intake

While protein is part of the keto diet, excessive protein intake can interfere with ketosis. Aim for moderate protein consumption to preserve muscle mass. Generally, consume about 1 gram of protein per pound of body weight per day, and up to 1.5 grams if you exercise heavily.

Step 7: Consider Exogenous Ketone Supplements

If dietary adjustments are not enough to reach ketosis, you may consider taking exogenous ketone supplements. These supplements provide your body with additional ketones, which can be used for fuel.

Potential health benefits of keto

The ketogenic diet has been associated with a wide range of health benefits, from weight loss to improved heart health. Here are some of the potential advantages of following a keto diet:

Weight Loss:

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake and increasing fat consumption, the body shifts from burning carbs to burning fat for energy. This leads to a more efficient fat-burning process and can result in significant weight loss over time.

Reduced Appetite and Increased Satiety:

Keto diets have been shown to reduce appetite and increase feelings of fullness. The high-fat content of keto meals leads to a decrease in hunger-stimulating hormones, making it easier for individuals to stick to the diet and achieve their weight loss goals.

Improved Heart Health:

Despite its high-fat content, the keto diet has been linked to improved heart health. It can help lower cholesterol and triglyceride levels, reduce "bad" LDL cholesterol, and increase "good" HDL cholesterol. These changes can lead to a reduced risk of cardiovascular disease and improved overall heart health.

Blood Sugar and Insulin Control:

The keto diet is effective in lowering blood sugar and insulin levels. By eliminating sugar and reducing carbohydrates, the body's blood glucose levels remain stable, which is especially beneficial for individuals with diabetes or prediabetes. The keto diet may also help improve insulin sensitivity.

Neurological Benefits:

The keto diet was originally developed as a treatment for epilepsy and has since been studied for its potential benefits in other neurological disorders. These include Alzheimer's disease, Parkinson's disease, and traumatic brain injuries. The ketogenic diet may also help improve symptoms of polycystic ovary syndrome (PCOS) and reduce the frequency of migraines.

Cancer Treatment:

Some research suggests that the keto diet may be beneficial as a complementary treatment for certain types of cancer. By depriving cancer cells of their preferred energy source, glucose, the keto diet may help slow tumour growth. However, more research is needed to fully understand the role of the keto diet in cancer treatment.

While the keto diet offers these potential health benefits, it is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto. Additionally, the long-term effects of the keto diet are still being studied, and it may not be suitable for everyone.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it has been associated with several health benefits, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases, there are also potential risks and side effects to be aware of. Here are some of the potential risks of following a keto diet:

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet may overload the liver and worsen any existing liver conditions.
• Kidney problems: The diet's high protein content may overload the kidneys, and the high intake of animal foods can increase the risk of kidney stones.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation and other digestive issues.
• Fuzzy thinking and mood swings: The brain typically functions best when using glucose from carbohydrates as its primary energy source. Low-carb diets like keto may cause confusion and irritability.
• Keto flu: Some people may experience flu-like symptoms when starting the keto diet, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances and usually improve within a few weeks.
• Heart disease: The keto diet is associated with increased levels of "bad" LDL cholesterol, which is a risk factor for heart disease.
• Bone health: Some studies suggest that the keto diet may impair bone health by reducing bone mineral density and triggering bone breakdown.
• Chronic diseases and early death: While research is mixed, some evidence suggests that low-carb diets high in animal fats may increase the risk of chronic illnesses and early death from heart disease, cancer, and all causes.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and contribute to disordered eating patterns.
• Not suitable for everyone: The keto diet is not suitable for individuals with certain medical conditions, including those involving the pancreas, liver, thyroid, or gallbladder.

How to maintain a keto diet long-term

The keto diet is a popular weight-loss strategy that involves getting the body into a state of ketosis, where it burns fat as a primary fuel source instead of carbohydrates. While it can be an effective way to lose weight and improve health, it is highly restrictive and can be challenging to maintain. Here are some tips to help you maintain a keto diet long-term:

• Calculate your macros: Remember the golden ketosis formula: low carb, adequate protein, and high fat. Use a keto macro calculator to find your personalized macros and determine the exact grams of total carbs, protein, and fat you should consume.
• Track your carbs: Keep your carb intake very low and your fat intake high so that your body utilizes its natural fat-burning capabilities. You won't reach ketosis if you don't diligently find the right carb count for your body.
• Test your ketone levels: Ketosis is a measurable state of metabolism. You can use urine strips, blood meters, or breath meters to test your ketone levels and confirm that you are in ketosis.
• Gradually increase your carb intake: If you've been on keto for a while and want to transition off, slowly increase your carb intake by adding 10 grams of carbohydrates per day from healthy sources like whole grains, beans, fruits, and starchy vegetables.
• Find your desired carb range: The ideal number of carbohydrates varies for each individual, depending on factors like goals and activity levels. Aim for a carb intake that allows you to eat a diverse range of foods without feeling restricted while maintaining your weight and overall well-being.
• Add more protein to your plate: Consider increasing your consumption of lean proteins, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you take advantage of the thermic effect of food, which requires more calories to digest protein compared to carbohydrates.
• Prepare in advance: Plan your meals in advance, pack your lunches and snacks, and always have healthy options readily available. This makes it easier to stick to your keto diet and avoid making impulsive food choices.
• Stay committed: Maintaining a keto diet requires commitment and discipline. Understand that it is a long-term choice and be prepared to give up certain foods that you love.
• Consult with professionals: Before starting a keto diet, consult your physician and work with a nutritionist to ensure you are implementing it in a healthy and sustainable way.

Frequently asked questions