Jeffrey Salazar
The ketogenic, or keto, diet is a popular and effective way to lose weight and improve your health. It involves eating a low-carbohydrate, high-fat diet that forces your body to burn fat for energy instead of glucose. While the keto diet can lead to weight loss, increased energy, and improved health, it is not without its challenges and side effects. One of the early signs of being in ketosis is keto flu, which includes symptoms such as an upset stomach, headache, and fatigue. It usually takes a few days to reach a state of ketosis, and people may start to see results within a few weeks to months. However, it's important to note that the initial weight loss is mostly water weight, and fat loss occurs more gradually.
| Characteristics | Values |
|---|---|
| Weight loss | Early in the keto weight loss timeline, people lose weight relatively quickly, but this is mostly water weight. After the initial rapid drop in water weight, people should continue to lose body fat as long as they stick to the diet and remain in a calorie deficit. Most people see peak weight loss around the five-month mark. |
| Hunger | One study found that those on a keto diet may have a desire to eat more in the first three weeks of the diet. However, those who stuck with it and lost 10 to 17 percent of their weight did not have increased appetite. |
| Energy levels | People often report brain fog, tiredness, and feeling sick when starting a keto diet. This is termed the "keto flu". However, long-term keto dieters often report increased focus and energy. |
| Fatigue | The initial switch to a keto diet can cause weakness and fatigue. |
| Performance | Removing carbs can lead to an initial decrease in exercise performance. After several weeks, many keto dieters report that their performance returns to normal. |
| Sleep | Many long-term keto dieters claim that they sleep better than before after adapting to the diet. |
| Breath | Many people on keto diets report that their breath takes on an unusual, fruity smell. |
| Constipation | Digestive issues such as constipation are common side effects in the beginning. |
| Diarrhoea | Diarrhoea is a common side effect when starting a keto diet. |
Increased energy
The keto diet is a low-carb, high-fat diet that can lead to increased energy levels, but it may take some time for your body to adjust to this new way of eating. Here's what you need to know about how the keto diet can give you more energy and when you can expect to start feeling more energized.
When you follow a standard high-carb diet, your body relies on carbohydrates as its primary fuel source. Carbohydrates are broken down into glucose, which your body uses for energy. However, this can lead to spikes and dips in your energy levels throughout the day.
With the keto diet, your body switches from using carbohydrates for fuel to burning fat for energy. This state is called ketosis. Instead of glucose, your body now relies on ketones, which are produced when your body breaks down fat. This provides a more consistent and steady stream of energy, eliminating the energy slumps that can occur with a high-carb diet.
Additionally, the keto diet can help stabilize blood sugar levels, further contributing to improved energy levels and reducing inflammation in the body.
The time it takes to transition to ketosis and start feeling more energized can vary depending on several factors. For some people, it may take a few days, while for others, it could take a week or longer.
One factor that influences the transition time is your previous diet. If you were eating a high-carb diet before starting keto, it might take longer for your body to deplete its glucose stores and switch to burning fat for energy.
Another factor is your physical activity level. If you are more active, your body may adapt to using fat for fuel more quickly.
The Keto Flu
During the initial transition to the keto diet, some people experience the "keto flu," which is characterized by symptoms such as stomach aches, nausea, irritability, confusion, and brain fog. This is your body's way of adjusting to using fat for energy instead of carbohydrates. It's important to take it easy and reduce your activity levels during this time. The keto flu is temporary and usually lasts only a few days to a few weeks.
Sustained Energy with Keto
Once you make the switch to ketosis, you'll notice a difference in your energy levels. Unlike the energy spikes and dips caused by a high-carb diet, the increased energy from ketosis is sustained as long as you stay in ketosis. So, you can say goodbye to those afternoon energy slumps and hello to a more consistent and steady stream of energy throughout the day.
In conclusion, the keto diet has the potential to increase your energy levels and provide a more sustained and consistent source of fuel for your body. However, it's important to give your body time to adjust to this new way of eating, and be prepared for possible keto flu symptoms during the transition. Once you're in ketosis, you'll be able to enjoy the benefits of increased and sustained energy.
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Weight loss
The keto diet is a popular and effective way to lose weight. It involves a low-carbohydrate, high-fat diet that forces your body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, which are produced by the liver from stored fat.
When starting the keto diet, it usually takes a few days to reach a state of ketosis, where your body burns fat for energy instead of glucose. During this early weight loss on keto, you will lose weight relatively quickly, but it is important to note that much of this will be water weight. After your body sheds the excess water weight, you will experience an initial period of fat loss, which can be quite rapid. For example, you may lose 10 pounds in the first two weeks of the diet.
The speed of weight loss may slow down around the three-week mark as your body adjusts to the diet. However, if you stick with the keto diet, you will likely continue to lose weight, especially if you also consume foods high in fat. Most people see peak weight loss around the five-month mark, with individuals losing up to 30 kilograms or 66 pounds. Doctors generally agree that losing about one to two pounds per week is sustainable and healthy.
By the one-year mark, individuals who stick to the keto diet can expect significant weight loss. Those with a lot of body fat to lose may continue to lose about one pound per week after the six-month point, resulting in a total weight loss of about 75 pounds by the end of the year. It is important to note that weight loss may slow down or stall at times, but this does not mean that your body composition is not still changing.
In addition to weight loss, the keto diet has other potential benefits, such as increased energy and improved focus. However, it is important to note that the keto diet also has risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, and high cholesterol. Therefore, it is recommended to consult with a doctor and a registered dietitian before starting the keto diet.
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Appetite suppression
The keto diet is a low-carb, high-fat diet that can lead to appetite suppression and reduced hunger. This is one of the biggest benefits of the keto diet and can help with weight loss. While the exact mechanism is still being investigated, it is believed that this reduction in hunger is due to alterations in hunger hormones and an increased intake of proteins. The ketones produced during ketosis may also affect the brain, helping to curb appetite.
Many people on the keto diet report feeling less hungry, which may lead to eating less food and contributing to weight loss. This suppression of appetite typically occurs after the initial stage of the keto diet, which is characterised by rapid weight loss due to the shedding of excess water weight. Once the body has shed this water weight, it will begin to burn fat, leading to consistent weight loss as long as the diet is maintained and a calorie deficit is achieved.
The keto diet's high-fat content plays a crucial role in appetite suppression. The high-fat and high-protein nature of the diet keeps individuals satiated with fewer calories, resulting in a slight calorie deficit. This is in contrast to other diets that often involve severe calorie restriction, which can lead to a loss of lean muscle mass.
In addition to appetite suppression, individuals on the keto diet may experience increased energy and focus, improved management of chronic illnesses, and weight loss. However, it is important to note that the keto diet also comes with certain risks and side effects, such as nutrient deficiencies, liver and kidney problems, constipation, and ""keto flu," which includes symptoms like upset stomach, headache, and fatigue.
It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. While the keto diet can lead to appetite suppression and weight loss, it may not be suitable for everyone, and there are potential risks and side effects to consider.
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Short-term fatigue
The keto diet is a low-carb, high-fat diet that can lead to weight loss, increased energy, and other health benefits. However, one of the most well-known side effects of starting the keto diet is short-term fatigue, often referred to as "keto flu." This fatigue is a natural part of the transition process as your body switches from burning carbohydrates to burning fat for fuel. Here are some detailed reasons and solutions for short-term fatigue when starting a keto diet:
Electrolyte Imbalance
The rapid reduction in your body's water content during the initial phase of the keto diet can lead to a loss of electrolytes, including sodium, potassium, and magnesium. This electrolyte imbalance can contribute to feelings of fatigue and weakness. To combat this, it is recommended to increase your intake of these electrolytes through supplements or dietary sources.
Carbohydrate Withdrawal
The keto diet restricts carbohydrate intake to less than 50 grams per day, a significant reduction for most people. This sudden decrease in carbohydrates can lead to withdrawal symptoms, including fatigue and tiredness, as your body adjusts to using fat for fuel instead of glucose. This transition period can last a few days to a week or longer, depending on individual factors.
Inadequate Calorie Intake
The keto diet should not be confused with a low-calorie diet. Eating too few calories can lead to a significant calorie deficit, resulting in decreased energy levels and fatigue. Ensure you are consuming enough calories to maintain your energy levels, typically around 500 calories less than your basal metabolic rate for healthy weight loss.
Inadequate Fat Intake
On the keto diet, fat becomes the primary source of energy. If you restrict your fat intake, your body will be deprived of its main fuel source, leading to fatigue. Make sure to include healthy fats in your diet, such as nuts, seeds, avocados, olive oil, and fatty fish like salmon and mackerel.
Intermittent Fasting
Combining the keto diet with intermittent fasting may be too restrictive, especially for beginners. Intermittent fasting can lead to energy depletion, making you feel more tired. It is recommended to focus on adjusting to the keto diet first before incorporating additional dietary restrictions.
Exercise and Movement
A lack of physical activity can contribute to feelings of fatigue. Building a regular workout routine that includes weight training and cardio exercises can help improve your energy levels. Aim for at least 3-5 workout sessions per week, varying the length and intensity to keep your body active and energized.
It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially if you have existing medical conditions.
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Keto flu
The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. The symptoms are similar to those of 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 carbohydrate 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. This switch to burning fat for energy is called ketosis.
Symptoms of keto flu include:
- Headache
- Brain fog
- Fatigue
- Irritability
- Nausea
- Difficulty sleeping
- Constipation
- Diarrhea
- Muscle soreness
- Sugar cravings
- Stomach aches or pains
- Dizziness
- Cramping
- Trouble concentrating
The keto flu can last from a few days to several weeks, and in extreme cases, it can last up to a month. However, depending on your genetics, you may never experience the keto flu.
- Drink plenty of water to stay hydrated.
- Eat more frequently and include plenty of colorful vegetables.
- Avoid strenuous exercise and opt for light activities like walking or yoga.
- Replace electrolytes by salting your food to taste and including potassium-rich, keto-friendly foods like leafy greens and avocados.
- Cut down on caffeine, especially before bed, to improve sleep.
- Take an Epsom salt bath to relax your muscles and improve sleep.
- Increase your fat consumption to speed up the transition to burning fat for fuel.
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Frequently asked questions
Results vary from person to person, but you can expect to see results within the first few weeks of starting the diet, including weight loss and reduced bloating.
In the first two weeks, you can expect to lose around 10 pounds, mostly from water weight. After that, weight loss will slow down to around one to two pounds per week.
The keto diet has been shown to increase energy and focus, improve neurological conditions such as Alzheimer's and epilepsy, and lower the risk of heart disease.
Yes, the keto diet may cause "keto flu" symptoms such as an upset stomach, headache, and fatigue. Other possible side effects include bad breath, constipation, and high cholesterol.
To speed up results, you can try intermittent fasting, which involves eating all your meals within an eight-hour window and fasting for the remaining 16 hours of the day.
