It’s safe to say that once a person starts losing weight on a ketogenic diet, it’s tempting to stay on the diet until you reach your fitness goals. However, it is imperative to understand how much healthy period a person can consume on a keto diet. Long-term side effects of the keto diet include an increased risk of heart disease and malnutrition.

In addition to the negative effects of the keto diet, maintaining consistency in diet can be challenging if practiced for long periods of time. According to the National Library of Medicine, reduce your carbohydrate intake to less than 50 grams. Doing this for long periods of time can be very challenging. But is there a limit to how long a keto diet should be followed? Read on to find out the answer!

What is Keto Diet?

A keto diet is a low-carbohydrate, high-fat diet that encourages the body to enter a state of ketosis. By drastically reducing carbohydrate intake and increasing fat consumption, the body is forced to use fat as its main energy source instead of carbohydrates. This can lead to weight loss, increased energy levels and improved mental focus, nutritionist Kejal Shah tells Health Shots.

A keto diet includes foods such as meat, fish, eggs, nuts, seeds, oils and non-starchy vegetables, while avoiding high carbohydrate foods such as grains, sugars, fruits and some root vegetables.

How long does it take to start losing weight on the keto diet?

The time it takes to start losing weight on a keto diet can vary from person to person. “Some people may lose weight within the first week, while others may take a little longer. Initially, the body loses water weight due to the reduction of carbohydrates and the depletion of glycogen stores in the body. After this initial phase, actual fat loss can occur,” explained Shah. However, consistency with diet, maintaining a calorie deficit and regular exercise can definitely help speed up weight loss.

How long should you follow the keto diet?

The duration of following a keto diet can vary depending on individual goals and health conditions. “I don’t recommend a keto diet for longer than six months. A keto diet can help reduce the frequency of epileptic seizures in children. So while it may help with weight loss, only short-term outcomes have been studied and the results have been mixed,” Shah explained.

There is limited research on the long-term side effects of the keto diet, so it’s best to consult a healthcare professional for personalized guidance. “But it can become unhealthy if not practiced in the right way. It can also lead to nutritional deficiencies or other health problems. It is important to prioritize a balanced intake of essential nutrients and listen to your body’s cues for any signs of discomfort or negative effects,” says Shah.

What should you keep in mind while following a keto diet to stay healthy?

While following the keto diet, it is important to keep the following points in mind:

1. Focus on nutrient dense foods

It’s important to switch to nutrient-dense, whole foods rather than over-relying on processed and high-fat foods. Include a variety of non-starchy vegetables to get enough fiber, vitamins and minerals.

2. Stay well hydrated

As the reduction of carbohydrates affects fluid and electrolyte balance, in addition to ensuring adequate water intake, ensure adequate electrolyte intake.

Also Read: Is Your Keto Diet Causing Diarrhea? Know how to deal with it

3. Monitor your levels regularly

It is important to monitor your lipid levels regularly and consult a healthcare professional for guidance.

4. Follow a comfortable pace

As adherence and individual needs may vary, listen to your body and adjust the diet accordingly.