Keto 90-Day Rule: How It Helps You Lose Weight

The keto 90-day rule refers to the practice of following a ketogenic diet for 90 days and then transitioning to another diet. The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet that puts the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While the keto diet can be challenging to maintain, taking breaks by increasing carbohydrate intake for a day or following it with less restrictive diets like keto cycling can help people stick to it longer. However, there are concerns about the health effects of the keto diet, and it is not recommended for everyone.

What to eat and what to avoid on the keto diet

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing 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 carbohydrates.

Foods 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

Foods 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.

The health benefits of the keto diet

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the health benefits of the keto diet:

• Weight Loss: The keto diet is an effective way to lose weight and lower the risk of diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet.
• Improved Insulin Sensitivity: The keto diet can help lower insulin levels and improve insulin sensitivity, which is beneficial for people with type 2 diabetes or prediabetes.
• Lowered Risk of Heart Disease: The keto diet can help improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.
• Potential Cancer Treatment: The keto diet is being explored as an additional treatment for cancer as it may help slow tumor growth.
• Improved Brain Function: The keto diet has been shown to reduce seizures in epileptic children and may help improve symptoms of Alzheimer's and Parkinson's disease.
• Reduced Symptoms of Polycystic Ovary Syndrome: The keto diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

The risks of the keto diet

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to several health risks over time. Here are the risks of the keto diet:

Keto Flu

As your body enters ketosis and switches to using ketones and fat for fuel, you may experience flu-like symptoms, including fatigue, mental fogginess, irritability, nausea, and constipation. Most people feel better within a few weeks, but it's important to monitor these symptoms, stay hydrated, and eat foods rich in electrolytes.

Kidney Stress

The keto diet's emphasis on high-fat animal foods like eggs, meat, and cheese can increase the risk of kidney stones. A high intake of animal products can make your blood and urine more acidic, leading to increased calcium excretion in the urine. The keto diet may also reduce citrate levels in the urine, which normally binds to calcium and prevents kidney stone formation.

Digestive Issues and Gut Bacteria Changes

The keto diet's restriction of carbohydrates can make it challenging to meet daily fiber needs. This may lead to digestive discomfort and constipation. Additionally, a lack of fiber can negatively impact the beneficial bacteria in your gut, potentially affecting immunity, mental health, and inflammation.

Nutrient Deficiencies

By restricting nutrient-dense fruits, whole grains, and legumes, the keto diet may fail to provide recommended amounts of certain vitamins and minerals. Some studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Low Blood Sugar

While low-carb diets can help manage blood sugar levels in people with diabetes, they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes. Hypoglycemia is marked by confusion, shakiness, fatigue, and sweating, and if left untreated, it can lead to coma and death.

Poor Bone Health

The keto diet has been associated with impaired bone health in several studies. Animal studies have linked the keto diet to decreased bone strength and bone mineral density loss as the body adapts to ketosis. Similar findings have been observed in children and adults following the keto diet, indicating a potential negative impact on bone health.

Increased Risk of Chronic Diseases and Early Death

The long-term effects of the keto diet on chronic illness risk are not yet fully understood. However, some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to adverse health outcomes. A long-term study linked animal-based low-carb diets to higher death rates from heart disease, cancer, and all causes.

It is important to consult with a healthcare professional before starting the keto diet, especially if you have any medical conditions or concerns. While it may offer short-term benefits, the potential risks outlined above should be carefully considered.

How to get into ketosis

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The goal of a ketogenic diet is to enter a metabolic state called ketosis, where the body uses fat as its primary fuel source instead of glucose.

Reduce Carbohydrate Intake

The most important factor in entering ketosis is to eat a very low-carb diet. This means reducing your carb consumption to 50 grams or fewer per day. This limit can vary from person to person, and some people may need to stick to as low as 20 grams per day. The best way to ensure you are on track is to track your carb intake. Eating out at restaurants can make this more challenging, so it may be beneficial to limit this.

Increase Healthy Fat Intake

Most people aiming for ketosis replace lost carbohydrates with healthy fats. Good sources of healthy fats include avocados, avocado oil, fatty fish such as salmon, nuts, nut butter, extra virgin olive oil, and meats. It is typically advisable to limit saturated and trans fats, such as those from fried foods.

Increase Physical Activity

Being more physically active can help deplete your body's glycogen stores, which encourages the body to turn to fat as a source of fuel. Exercise can also help increase ketone levels, but it may take 1-4 weeks for your body to adapt to using ketones and fatty acids as primary fuel sources.

Try Intermittent Fasting

Intermittent fasting can help you reach a state of ketosis. This can be done by limiting food intake to an 8-hour window per day and fasting for the remaining 16 hours. Alternatively, you can try a short-term fast or fat fast.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), which can be purchased as oil, can help you reach ketosis. MCT oil may be especially beneficial for people with Alzheimer's disease and other nervous system disorders.

Test Ketone Levels

You can test your ketone levels to track your progress and make adjustments to your diet. There are three types of ketones that can be measured through your urine, breath, and blood. Simple ketone tests, such as strips and monitors, are available to purchase online.

Check Protein Intake

It is important to moderate your protein consumption when trying to reach ketosis. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition. Recommended amounts of protein vary, but one standard recommendation is consuming about 1 gram of protein for every pound of body weight each day.

The keto flu and other side effects

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While it has been demonstrated to be useful for losing weight and improving health, there are some side effects to be aware of, including the "keto flu."

The keto flu is a term used to describe the symptoms that can occur when your body is transitioning to a state of ketosis, which is when your body burns fat for energy instead of glucose from carbohydrates. This transition can cause a range of symptoms, including:

• Fatigue
• Mental fogginess
• Irritability
• Diarrhea
• Constipation
• Vomiting
• Poor energy and mental function
• Digestive discomfort
• Decreased exercise performance

These symptoms are usually temporary and typically last just a few days. However, there are some things you can do to minimize the effects of the keto flu:

• Try a regular low-carb diet for the first few weeks to ease your body into burning more fat before completely eliminating carbs.
• Add extra salt to your meals or take mineral supplements, as the keto diet can change the water and mineral balance in your body.
• Eat until you're full and avoid restricting calories too much, especially at the beginning of the diet.

In addition to the keto flu, there are some other potential side effects and risks associated with the keto diet:

• Micronutrient deficiencies: The keto diet can be low in vegetables, grains, and legumes, which are good sources of essential vitamins and minerals.
• Restrictive and hard to sustain: The keto diet is very restrictive, requiring careful planning and monitoring of carb intake. This can make it hard to stick to and can lead to boredom.
• Social impact: The restrictive nature of the keto diet can affect social events, as eating out and finding suitable meals becomes more challenging.
• Weight regain: Stopping the keto diet may lead to weight regain.
• Cholesterol impact: The keto diet is typically high in saturated fat and trans fats, which can raise "bad" cholesterol and increase the risk of cardiovascular disease.
• Not suitable for everyone: The keto diet is not recommended for people with kidney failure, liver disease, or type 1 diabetes, as it can lead to diabetes-related ketoacidosis.

Frequently asked questions