Is keto sustainable long term?

On Ep. 233, Nikkiey is direct: keto will work if you follow it strictly. Much of the fast early drop, though, is water. Carbs hold onto water, so when you cut them the scale falls. Then cravings climb, you binge, and the cycle starts again. Her question for you: do you plan never to eat carbs again in your life?

On Ep. 24 she adds some nuance. She has no hate if you want to do keto for a couple of months and can actually stay in ketosis. Going in and out of it, though, just delays you from getting where you want to be. She describes meeting a woman at a business event who was trying keto and had broken it the night before by eating carbs. On Ep. 57 she says people always go back to carbohydrates. She also says eliminating food groups can lead to nutrient deficiencies, binge eating episodes and an unhealthy relationship with food.

There is also the strength side. On Ep. 137, Nikkiey explains that carbohydrates are the body's primary fuel for weightlifting. Keto can deplete your glycogen stores, which affects performance, endurance and recovery. Some versions also keep protein too low. If building muscle is your goal, she says you need carbs in your plan.

The women on the show describe the same pattern. On Ep. 270, WarriorBabe Valerie says keto worked at first but was exhausting, gave her brain fog, and left her going years without an apple or a banana. On Ep. 187, Michal, co-founder of Lumen, says low carb used to suit her, but since turning 40 she needs more carbs. She links that to lower insulin sensitivity in premenopause and menopause. If you're considering keto for a medical reason, talk that through with your doctor. For fat loss, the message is the same across these episodes: if you couldn't stick with keto, that's the plan failing, not you.