Keto Diet: When Does It Start Burning Fat?

The ketogenic, or keto, diet is a high-fat, low-carb diet designed to put the body in a state called ketosis. In ketosis, the body uses fat, rather than carbohydrates, as its primary fuel source. To reach ketosis, the body must be deprived of glucose, which can be achieved by restricting carbohydrates to less than 50 grams per day. This process can take anywhere from two days to a week, or even longer, depending on factors such as age, metabolism, exercise levels, and diet. While keto can be challenging to get used to, many adherents report that it feels less restrictive than other forms of weight loss diets.

The body enters ketosis

The ketogenic diet is a very low-carbohydrate diet that encourages the body to enter ketosis. Carbohydrates are a primary source of energy for the body, and when we fast or severely limit our intake of carbs, the body begins to switch to using fats as its primary source of energy. This is known as ketosis.

To reach ketosis, the body must first reduce its glycogen reserves. The keto diet does this by limiting carbohydrates to less than 50 grams per day. After two to seven days of restricting carbs, the body will start using fat reserves for energy. However, this can vary from person to person and may take slightly longer.

Some ways to speed up the process of entering ketosis include:

• Fasting for short periods
• Increasing physical activity
• Consuming more healthy fats
• Testing ketone levels
• Checking protein intake

Flu-like symptoms

The keto flu can happen to anyone who drastically and suddenly removes carbs from their diet. When carb intake is reduced, your body is depleted of stored glucose and instead turns to burning fatty acids for energy. This is the metabolic process of ketosis.

Some of the most frequently reported symptoms of the keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Headaches
• Fatigue

Symptoms of the keto flu generally begin within the first day or two of removing carbs. For most people, the keto flu will last a week or less, but in extreme cases, it can last up to a month. However, depending on your genetics, you may never experience the keto flu. Some people are naturally "metabolically flexible", meaning they can shift metabolic states easily without experiencing health symptoms.

If you are experiencing the keto flu, there are several ways to manage your symptoms:

• Stay hydrated: Drink plenty of water to help with headaches and boost your energy levels.
• Take an electrolyte supplement: Add plenty of electrolytes like salts, potassium, and magnesium to your diet to stop cramps and nausea.
• Get plenty of rest: Try taking an Epsom salt bath to soothe and relax your muscles, and improve electrolyte absorption. You can also drink herbal tea with chamomile to promote a deeper sleep.
• Try light exercise: Light activities like restorative yoga can help loosen muscles and release endorphins to boost your mood and motivation.
• Eat enough fat: Ramping up your fat consumption can help speed up the transition of burning fat instead of glucose for fuel. Try snacking on half an avocado or some bacon, or loading up on egg yolks at dinner.

Increased energy

The keto diet is a low-carb, high-fat, and moderate-protein diet that puts your body in a metabolic state called ketosis. In ketosis, the body uses fat instead of glucose as its main fuel source. This process produces ketones, which become the main energy source for your body and brain.

Ketones as Fuel

When your body enters ketosis, it starts burning fat and producing ketones as fuel. Ketones are an extremely potent energy source, even more so than glucose. This means your brain and body have access to a more efficient fuel source, resulting in increased energy levels.

Appetite Suppression

The keto diet is known to suppress appetite, making it easier to stay in a calorie deficit. This is because ketones may affect your brain, reducing appetite and cravings. As a result, you're likely to consume fewer calories without feeling hungry, which can lead to increased energy levels.

Weight Loss

The keto diet is effective for weight loss, and as you lose weight, you may feel lighter and more energetic. The diet's ability to suppress appetite and increase fat burning contributes to this weight loss.

Improved Blood Sugar Control

By reducing carbohydrate intake, the keto diet helps stabilize and lower blood sugar levels. This can have a positive impact on energy levels, as spikes and crashes in blood sugar can lead to fluctuations in energy.

Factors Affecting Energy Levels on Keto:

While the keto diet has the potential to increase energy, there are several factors that can influence your energy levels during this diet:

• Dehydration and Electrolyte Imbalance: The keto diet can lead to dehydration and electrolyte imbalances, causing symptoms similar to the keto flu, such as brain fog, fatigue, and muscle cramps. Staying hydrated and replenishing electrolytes are crucial for maintaining energy.
• Undereating: It's easy to undereat on the keto diet due to reduced appetite. However, consuming too few calories can lead to a decrease in thyroid and energy hormones, making you feel fatigued. Ensuring adequate calorie intake is essential for maintaining energy levels.
• Exercise: Overexercising can lead to exhaustion, especially if you're not replenishing calories. On the other hand, a sedentary lifestyle can also contribute to fatigue. Finding the right balance of exercise and rest is vital for optimizing energy levels.
• Food Choices: Consuming processed keto foods and unhealthy fats can impact your energy levels. Prioritizing fresh produce, healthy meats, and high-quality natural fats is essential for maintaining energy.
• Intermittent Fasting: Intermittent fasting may not work for everyone on the keto diet. Some people may need to eat more frequently, especially in the beginning, to provide sufficient energy for their brain and body.
• Sleep: Lack of sleep can impact energy levels. If you're experiencing sleep disturbances while on the keto diet, it's important to address them to maintain optimal energy.

In conclusion, the keto diet has the potential to increase energy levels due to the body's efficient use of ketones as fuel and the diet's appetite-suppressing effects. However, it's important to be mindful of factors that can impact energy levels, such as hydration, electrolyte balance, calorie intake, exercise, food choices, and sleep.

Weight loss

The keto diet is a popular choice for people looking to lose weight. It involves a low-carb, high-fat strategy that places the body in a metabolic state called ketosis, where fat is burned for energy instead of glucose. While the keto diet can be effective for weight loss, it's important to understand that results may vary and it takes time to see significant changes.

Initial Weight Loss

During the first week of the keto diet, people often experience a rapid weight loss, which can range from 2 to 10 pounds. However, it's important to note that this initial weight loss is mostly due to the loss of water weight, as carbohydrates are stored with water in the body. Once the body depletes its glycogen stores, it transitions into ketosis, and this is when fat burning becomes more prominent.

Short-Term Weight Loss

After the first week, weight loss on the keto diet typically continues at a steady pace. On average, people can expect to lose between 1 to 2 pounds per week. This adds up to a significant amount over a period of 3 months. It's important to remember that weight loss is not linear and there may be fluctuations or plateaus along the way.

Medium-Term Weight Loss

Around the 3-month mark, weight loss on the keto diet may start to slow down further. At this stage, most people will have already lost a moderate amount of weight and may have even reached their target weight. For those who haven't reached their goal, it's important to stay consistent and make adjustments as needed. Recalculating macronutrient intake and increasing physical activity can help boost weight loss results.

Long-Term Weight Loss

For those who stick with the keto diet for the long haul, impressive results can be achieved. Individuals who had a significant amount of body fat to lose may continue to lose about 1 pound per week even after the 6-month mark. By combining this with the weight lost in the first 6 months, it's possible to lose about 75 pounds by the one-year benchmark.

It's important to consult with a healthcare professional or a certified nutritionist before starting the keto diet, especially if you have any pre-existing health conditions. Additionally, maintaining a safe and sustainable weight loss journey is crucial. Aiming to lose no more than 2 pounds per week is generally recommended to maintain optimal health and avoid potential health issues such as dehydration, mood swings, and fatigue.

Nutritional deficiencies

• Vitamins and Minerals: The keto diet can lead to deficiencies in vitamins and minerals such as vitamin B1, B6, B7, B12, calcium, iron, magnesium, and phosphorus. These nutrients are essential for various bodily functions, including energy production, bone health, and proper growth and development.
• Fiber: The keto diet may be lower in fiber due to the elimination of whole grains, which can result in constipation.
• Choline and Methionine: Extreme restriction of carbohydrates and protein on the keto diet can lead to a deficiency in choline and methionine, which are important for liver health and fat metabolism. This can potentially contribute to fatty liver disease.
• Folate (Vitamin B9): Folate is crucial for methylation, a process that keeps cells functioning properly. A folate deficiency can lead to energy depletion, mood swings, and cravings. The keto diet may reduce folate levels due to the restriction of leafy green vegetables.
• Vitamin B7 (Biotin): Biotin is important for hair, skin, and nail health. The keto diet may deplete biotin levels due to the increased use of fatty acids.
• Selenium: Selenium is a trace mineral with antioxidant properties that boost immunity and support thyroid function. Long-term ketogenic diets have been associated with selenium deficiency, which can have serious health consequences.
• Prevention and Correction of Deficiencies: To prevent and correct nutritional deficiencies while on the keto diet, it is important to include a variety of nutrient-dense foods, such as grass-fed meat, pastured poultry, wild-caught fish, eggs, bone broth, and colorful raw vegetables. Supplementation with a high-quality multivitamin containing active forms of B-vitamins and other essential nutrients can also help ensure adequate intake.

Frequently asked questions