HOW TO MAINTAIN KETOSIS
SHORT-TERM VS LONG-TERM KETOSIS
Just as it sounds, the only difference between short- and long-term ketosis is the amount of time you properly follow the ketogenic diet. The standard version of the ketogenic diet involves eating around 20-50 grams of net carbs per day to keep the body in ketosis, although the exact amount depends on each person. Check out our article about net carbsand their impact on remaining in ketosis.
Long-term ketosis is maintained for a more extended period of time and often gets easier as the body becomes keto-adaptive, or more efficient at using ketones for fuel.
MAINTAINING A LONG-TERM KETOGENIC DIET
It’s important to note that following the ketogenic diet 100% all the time might not be feasible or desirable for everyone.
Sometimes you might have periods of higher carb intake, such as before exercise, that will take you out of a state of ketosis. Some people might experience too low energy or side effects like constipation or kidney stones if they’re fully in ketosis for an extended period of time.
This is where shorter-term ketosis can be used to put the body into its fat-burning state long enough to reap the benefits but still fit into your lifestyle. For example, those who are very active might use a targeted ketogenic diet where they eat 25-50 grams of carbs only before a workout to fuel them through it, then continue eating ketogenic the rest of the time.
Exogenous ketones—ketones you take as supplements—can also come into play here.
Another popular option for those not able to do keto long-term is a cyclical ketogenic diet.
MAINTAINING CYCLICAL KETOSIS
Cyclical ketogenic diets are a more flexible version of the plan. They usually include eating keto for several days followed by a couple days of eating higher levels of carbohydrates. Unlike short- and long-term ketosis, the goal here isn’t to stay in ketosis all the time but to make the diet more flexible.