Can Keto Be a Long-Term Diet?
Yes. A ketogenic diet can be followed for months or years, but it is not necessary to remain in ketosis to maintain a lower body weight.
For some people, strict carbohydrate restriction makes it easier to control appetite and avoid weight regain. Others find it difficult to maintain over time.
There are 3 important considerations.
1. Long-Term Weight Control
People who continue following a ketogenic diet may maintain the weight they have lost.
However, research has not established that strict keto provides greater weight-loss maintenance over several years than less restrictive dietary approaches.
The ability to maintain a lower body weight matters more than remaining continuously in ketosis.
2. Nutritional Quality
Long-term keto should provide adequate protein, fibre, vitamins and minerals.
A diet based mainly on butter, processed meat and other sources of saturated fat may increase LDL cholesterol.
Choosing olive oil, fish, nuts, avocado and non-starchy vegetables creates a more favourable nutritional profile.
3. Staying in Ketosis
Ketosis is the metabolic state in which the body produces ketones from fat when carbohydrate intake is very low.
It is a defining feature of keto, but continuous ketosis has not been shown to be necessary for long-term weight control.
People who find strict keto difficult may be able to maintain their weight loss with a less restrictive carbohydrate intake.
Based on Research
Soltani S et al. Effect of carbohydrate restriction on body weight in overweight and obese adults: a systematic review and dose–response meta-analysis of 110 randomized controlled trials. Frontiers in Nutrition, December 2023.
https://pubmed.ncbi.nlm.nih.gov/38125726/
Wang et al. Impact of the ketogenic diet as a dietary approach on cardiovascular disease risk factors: a meta-analysis of randomized clinical trials. The American Journal of Clinical Nutrition, August 2024.
https://pubmed.ncbi.nlm.nih.gov/39097343/
