Myth #2: Keto slows down your metabolism Here's the thing: any diet that involves restricting your calories can result in a slower metabolism. If you maintain a calorie deficit for 3+ weeks, you'll have to worry about your metabolism slowing down regardless of whether you're eating low-carb or not.
Ketosis happens when your carbohydrate intake is low. As your body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes your body and brain's main source of energy. Because ketosis shifts your metabolism and relies on fat for energy, your body can burn fat at a higher rate.
Keto might not be great for your metabolism, either. It seems like a good idea to burn off your body fat, but when you stop producing glucose and switch to ketone bodies, you're also straining your liver and kidneys.
While Keto has been proven to be effective, limiting yourself to a 1200 calorie Keto meal plan might not be sustainable long-term. While it will help you lose your weight, it should be noted that an average adult requires 1,600 – 3,000 calories every day to sustain their body weight (3).
The Very Fast 800 is still a valid approach, and more suitable for those new to low calorie diets, that will definitely kickstart your weight loss journey – it will most likely put you into a state of mild ketosis because you will be running down your sugar supply.
Main Components of a Keto Diet
Keto is a low-carb, high-fat (LCHF) diet with moderate protein intake. In a keto diet, your daily calorie consists of macronutrients in the following ratio. So a 2000-calorie diet consists of 1400-1600 calories from fat, 200-400 calories from protein, and 100-200 calories from carbs.
In some people, the keto diet can cause health concerns, such as liver problems, heart health issues, constipation, and keto flu. Before starting any diet or stopping a keto diet, it's critical to consult with a healthcare provider.
Adding more protein to your diet is an excellent way to speed up your metabolic rate. Protein is very thermally active; thanks to the thermic effect of food (TEF), a high-protein meal can double the amount of fat your body burns for up to six hours compared to a typical meal[*].
Not consuming enough calories can be detrimental over time. Chronically low calorie intake can put your body in starvation mode, which means it'll hold onto stored body fat. It can also negatively affect your hormones and other functions of your body, especially in women[*][*].
Studies have suggested that low-carbohydrate diets increase your metabolism compared to high-carbohydrate diets, which may help you lose more weight. We take a look at how food affects your metabolism, why the type of carbohydrate you eat matters, and how you can harness your biology to maintain a healthy weight.
Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.
The keto diet can suppress appetite and make fat loss easier to achieve. However, this isn't always the case. Some people end up not losing weight or even gaining weight on a keto diet. Unfortunately, our bodies are designed to store any excess calories we eat so we can have enough energy to withstand a famine.
People tend to gain weight after following the keto diet for several reasons: They don't exercise enough. They return to eating high-sugar, ultra-processed foods [1] They don't eat enough fiber.
Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person's calorie intake.
You're eating too much
There are a lot of factors that can affect how your body turns food into energy and stores fat. Those factors range from your stress and activity levels to the type of food you eat. If you're in ketosis but not losing weight, it could be that you're eating more than your body can burn.
Anecdotal evidence links the initial phase of fasting or a low-carbohydrate diet with feelings of well-being and mild euphoria. These feelings have often been attributed to ketosis, the production of ketone bodies which can replace glucose as an energy source for the brain.
It is normal to gain back some weight after stopping a particular diet – sometimes as much as 5-10 pounds, immediately. You should not worry too much about this, as it is not fat that you are regaining that quickly. In the case of the Keto diet, this will be primarily due to water weight.
“I don't recommend staying on the keto diet permanently. It can be really restrictive,” says Mancinelli. Long-term research on the keto diet is limited, so there's no telling for sure what cutting out certain major food groups and cutting carbs will eventually do to your body.
Since foods on the keto diet are high in fat with plenty of protein, there's less worry of overeating due to constantly feeling hungry. keto-friendly foods allow you to feel full off of small amounts, making it easier to maintain a 1,500 calorie a day plan.
Does this mean you can eat as much as you want and never gain weight on a ketogenic diet? Of course not. Even on a zero-carb diet, overeating calories will cause you to gain weight. If cutting carbs isn't working as expected, your overall calorie intake may be the reason why.
Is It Safe? A 1000 calorie diet plan is safe and often lies within the safe parameters of dieting as long as you're not consuming too little food, which can lead to malnutrition, nausea, or headaches.