Keto, one of the most popular weight loss methods today, is a low carbohydrate, high fat, and high protein diet.
Look no further than the internet and social media to find keto dieters showing and boasting about their weight loss results.
Keto works in the short run. The question is, however, can it also be a long-term diet and lifestyle strategy?
Is Keto Safe in the Long Run?
The keto diet plan consists roughly of 75% fat, 20% protein, and 5% carbohydrates. Eggs, cheese, meat, avocados, and green vegetables are staples.
To get the best results, you should generally follow Keto for a minimum of two weeks and a maximum of 12 months.
Of course, regardless of how long you plan on doing it, it’s a good idea to consult with your doctor before committing to Keto. You should also periodically check-in with your doctor during the diet.
It is not uncommon to experience symptoms known as the keto flu at the beginning. Keto flu symptoms include nausea, vomiting, headache, fatigue, dizziness, insomnia, and constipation.
To minimize these symptoms, drink plenty of fluids, and ensure that you are getting adequate electrolytes.
The long-term health effects of being on the keto diet for more than two years are unknown. Limited research and studies have been conducted over such a long period. However, kidney stones, fatty liver disease (hepatic steatosis), and vitamin and mineral deficiencies are potential problems.
How to Stay Safe With Keto in the Long-Term?
As with any diet, food choice is the key. Long-term health and success depend on eating fewer processed foods. Keto supplements and powders are widely available, though not necessarily the best options.
Eating animal protein and animal fat provides more significant nutritional benefits – especially when it comes to grass-fed meat.
Keto tends to have a diuretic effect, so it is vital to drink plenty of fluids for optimal results. A 10-pound weight loss in the first two weeks is not uncommon, and this is mainly water weight.
Consume plenty of salts. High carbohydrate diets tend to cause sodium retention; whereas, the keto diet has the opposite effect.
Two ways to add salt to your diet are by drinking broth or eating celery or cucumbers.
Exercise, sleep, and stress also play a role in the long term health and success of Keto.
Finally, when you decide to go off the keto diet, you should gradually reintroduce carbohydrates to minimize gastrointestinal distress. Also, avoid processed carbohydrates initially.