In a small study, Edward Weiss, Ph.D., associate professor of nutrition and dietetics at Saint Louis University, together with SLU graduate students Kym Wroble, R.D. Morgan Trott, R.D., examined the exercise performance of 16 men and women after following either a low-carbohydrate ketogenic diet or a high-carbohydrate diet for four days. His team then tested the anaerobic exercise performance of the participants. The research team found that after following the ketogenic diet, the participants did not perform as well at the exercise tasks. The objective of a ketogenic diet is to starve the body of carbohydrate. If there is too much protein in the diet, the body will use the protein to make carbohydrates, which defeats the purpose. When the body is sufficiently deprived of carbohydrate, it manufactures ketone bodies as an alternate fuel. It's an emergency backup system that allows us to survive when we are at risk of starvation. But, it has side effects. The study has implications both for those who turn to ketogenic diets for weight loss and for athletes who aim to improve their performance. Weiss has one caveat.
Make sure you are eating enough fat. A general goal on a ketogenic diet is that about 70% of your calories should come from fat. Make sure to choose healthy sources of fat from whole foods, such as avocados, nuts, seeds, olive oil, coconut, olives, full-fat greek yogurt, fat-rich fish like salmon, cheese, butter, and eggs. Limit protein to about 20% of your total calories. The ketogenic diet is not a high-protein diet. Too much protein can prevent ketosis. Get adequate exercise. Exercise utilizes glycogen stores and speeds up your metabolism, which can shorten the time it takes to get into ketosis. Limit stress. The main stress hormone in the body, cortisol, impairs the process of ketosis by increasing blood sugar, which in turn increases insulin production and suppresses ketone production. Get adequate sleep. Proper sleep helps the body run efficiently, boosts metabolism, and reduces stress. Supplement with MCT oil.
Medium-chain triglycerides are easily digested by the human body and can be used as a quick source of energy or they can be converted into ketone bodies. Will One Cheat Day Ruin Ketosis? As with any diet, it’s best not to use negative terms like “cheating” or “ruining” when it comes to your food intake. Maintaining weight loss can be difficult with this type of mentality and can lead to frustration, guilt, and disappointment. Ideally, the diet you follow is one that is nutrient-dense, manageable, sustainable, and fits well as part of an overall healthy lifestyle-especially if your goal is to lose weight and keep it off for the long-term. With that being said, life happens and there will be days when your diet changes and that’s ok. If you choose to eat something that is not part of your keto meal plan, then enjoy it and move on. It’s the overall long-term adherence to a healthy lifestyle that matters most. How Long Should I Be on a Keto Diet?
The length of time someone should be on a ketogenic diet is a controversial topic. Some sources indicate a keto way of eating can be followed for a minimum of 2 to 3 weeks up to 6 to 12 months (3). If you are new to a keto diet, plan on giving your body a few weeks to adjust. This doesn’t mean you will be in ketosis the entire time. Your body will naturally cycle in and out of ketosis. At some point, it will be important to increase the amount of nutrient-dense carbohydrates into your diet. The goal is to transition to a sustainable, nutrient-dense, lower-carb diet that can be followed for the long-term. The time it takes to get into ketosis is different for everybody. It can take 2 days for one person to enter ketosis, while it takes 10 days for another person. It also takes time for the body to adjust once you’re in ketosis. It can take anywhere from 1 to 4 weeks.
Many people experience symptoms that are referred to as the “keto flu.” These adverse symptoms are usually temporary, but should always be reported to the person that is overseeing your diet. You might be able to avoid these adverse symptoms by giving your body time to adjust to the metabolic shift into ketosis. Please note that In the short-term, nutritional ketosis is considered safe, however, there is limited research on the long-term effects (2,3). This is why it is recommended to eventually transition to a sustainable, nutrient-dense, low-carb diet. Certain groups of people are advised not to follow a ketogenic diet, including people with: type 1 diabetes, pancreatic disease, liver conditions, thyroid problems, eating disorders, gallbladder disease, pregnant or breastfeeding women, and athletes. Always check with your doctor or dietitian first to make sure it is safe for you to start a keto diet. 1. Gershuni, Victoria, et. “Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome.” Current Nutrition Reports, vol.
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