What Really Happens When You Go Keto?

The ketogenic diet (or keto diet) has gained immense popularity in recent years as a strategy for weight loss and improving overall health. However, embarking on this high-fat, low-carbohydrate journey can lead to various changes in the body—some positive, some challenging. Let’s dive deep into what happens when you go keto, exploring the science behind fat loss, muscle changes, and the overall impact on your body and lifestyle.

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet designed to shift your body’s primary energy source from glucose (derived from carbohydrates) to ketones (produced from fat). This metabolic state, known as ketosis, is achieved by significantly reducing carbohydrate intake (usually to below 50 grams per day) and increasing fat consumption.

What Happens to Your Body on Keto?

One of the primary reasons people turn to keto is for fat loss. Here’s how it works:

• Decreased Hormone Levels: Lower carbohydrate intake means less Hormone production, which reduces fat storage and allows the body to access stored fat for energy.

• Increased Fat Oxidation: The body becomes more efficient at breaking down fat into fatty acids and converting them into ketones, which serve as an alternative energy source.

• Reduced Appetite: The high-fat content of the diet and stable blood sugar levels can help suppress appetite, making it easier to consume fewer calories overall.

• Muscle Maintenance: While keto is not traditionally considered ideal for muscle building, sufficient protein intake can help preserve lean muscle mass. However, during the initial stages of the diet, some people may experience a temporary loss of muscle glycogen (and associated water weight), which can make muscles appear smaller.

• Adaptation Period: Over time, the body becomes more adept at utilising fat and ketones for energy, which can improve muscle endurance and recovery.

• Potential Muscle Loss: Without adequate protein or in cases of prolonged calorie deficits, there’s a risk of muscle loss, especially for highly active individuals.

How to Start a Keto Diet

• Calculate Your Macros: Aim for roughly 70-80% of your calories from fat, 10-20% from protein, and 5-10% from carbohydrates.

• Focus on Whole Foods: Incorporate healthy fats (avocado, olive oil, nuts), moderate protein (meat, fish, eggs), and low-carb vegetables (spinach, broccoli, zucchini).

• Stay Hydrated: Electrolyte balance is crucial during the transition to avoid symptoms of the “keto flu”—fatigue, headaches, and irritability.

• Gradual Reduction: For some, gradually reducing carbs over a week can make the transition smoother.

• Short-Term (2-12 Weeks): Ideal for kickstarting fat loss and metabolic changes.

• Long-Term: Some individuals adapt well and choose to make keto a permanent lifestyle. Others cycle in and out of ketosis.

• Seeing Results: Fat loss and energy improvements can start within the first week (primarily water weight), while more substantial changes take 4-6 weeks as the body adapts to burning fat for fuel.

Can You Do Keto Long-Term?

• Sustained Fat Loss: For those who adhere to the diet, keto can support continued fat loss and maintenance.

• Improved Blood Markers: Many experience reduced triglycerides, improved HDL cholesterol, and stabilised blood sugar levels.

• Cognitive Benefits: Some report improved mental clarity and focus due to steady ketone levels.

• Nutrient Deficiencies: A lack of variety in the diet can lead to deficiencies in fiber, vitamins, and minerals.

• Digestive Issues: Low fibre intake may cause constipation.

• Potential Health Risks: Long-term high intake of saturated fats might increase cardiovascular risks for some individuals. Regular monitoring is essential.

• Contraindications: Not suitable for individuals with certain conditions, such as pancreatitis, liver disease, or disorders affecting fat metabolism.

Possible Long-Term Risks

1. Bone Health: Chronic low-carb intake may reduce bone density over time due to lower mineral intake and altered bone metabolism.

2. Heart Health: While keto can improve cholesterol profiles for many, high saturated fat intake without balance can be a concern.

3. Gut Health: A lack of fibre-rich foods may negatively impact gut microbiota diversity.

Long-Term Benefits

1. Metabolic Flexibility: Enhanced ability to switch between fat and carb metabolism can improve overall energy regulation.

2. Neurological Health: Emerging evidence suggests potential benefits for managing neurological conditions like epilepsy, Alzheimer’s, and Parkinson’s.

3. Anti-Inflammatory Effects: Reduced intake of processed carbs and sugars may lower inflammation markers.

Is Keto Right for You?

The ketogenic diet can be an effective tool for weight loss and metabolic health, but it’s not a one-size-fits-all approach. Factors such as individual health conditions, lifestyle, and dietary preferences should be considered. Consulting a healthcare professional or registered dietitian before starting is strongly recommended.

Whether used short-term or as a lifestyle, keto can lead to significant changes in the body. By understanding the potential benefits, risks, and practicalities, you can determine if this dietary approach aligns with your goals and needs.