Keto cleanse has become a popular weight loss strategy in recent years. But does it actually work? Here is a comprehensive look at the evidence on keto cleanse and weight loss.
What is keto cleanse?
Keto cleanse is a variation of the ketogenic diet that involves a brief period of fasting or severe carbohydrate restriction to get into ketosis faster. This is then followed by a traditional keto diet plan.
There are different versions of the keto cleanse. Some last anywhere from 3-30 days and involve consuming less than 20-50 grams of net carbs per day. Others are shorter “fat fasts” lasting 1-5 days that restrict carbs to under 10-15 grams per day and get 70-80% of calories from fat.
The goal is to deplete glycogen stores and get into ketosis and fat-burning mode quickly. Proponents claim this can accelerate weight loss compared to a standard ketogenic diet.
Does keto cleanse work for weight loss?
There is limited research specifically on keto cleanse for weight loss. However, studies show that very low-carb diets can be effective for weight loss.
In one study, people on a ketogenic diet providing less than 20 grams of carbs per day lost more weight over 24 weeks than those on a low-fat, calorie-restricted diet (1).
Other research found that very low-carb, ketogenic diets provided superior weight loss and heart health benefits compared to low-fat diets over a 2-year period (2).
However, extremely low-carb diets below 50 grams per day were not significantly more effective than higher carb diets providing up to 150 grams per day (3).
Overall, research suggests that the severe carb restriction of keto cleanse may promote weight loss, at least in the short-term. But more moderate low-carb diets can also be effective.
Potential weight loss mechanisms
Here are some of the ways keto cleanse may promote weight loss:
- Lower appetite – Ketosis and higher protein intake may suppress appetite (4).
- Reduced calorie intake – Carb restriction tends to lead to an automatic reduction in calories.
- Increased fat burning – Ketosis promotes fat burning, especially from stored body fat (5).
- Water weight loss – Glycogen depletion leads to rapid water weight loss of up to 5-10 lbs (2.3-4.5 kg) (6).
Is keto cleanse more effective than keto diet alone?
There is limited evidence comparing keto cleanse to keto diet alone. One study compared a 5-day fat fast to a standard keto diet.
Both groups lost weight, although the fat fast group lost slightly more. However, the fat fast group also regained some weight after resuming a regular keto diet (7).
Overall, current research cannot say whether keto cleanse boosts weight loss relative to a keto diet without the lead-in period of very low carb intake.
Longer-term effectiveness
Research on the long-term effectiveness of keto cleanse for weight loss is lacking. However, studies show low-carb diets may be advantageous for weight maintenance.
One study compared low-carb and low-fat diets over a 2-year period. The low-carb groups lost more weight and maintained greater weight loss after 2 years (8).
Another study found that overweight individuals maintained more weight loss over 1 year on low-carb diets compared to other diet approaches (9).
Adherence also appears to be better with low-carb diets. One analysis found that people stayed on low-carb diets for significantly longer compared to low-fat diets (10). This may lead to improved long-term results.
Overall, research suggests low-carb diets like keto may have an advantage for long-term weight loss and keeping weight off. But there is no data specific to keto cleanse.
Other potential benefits
In addition to weight loss, keto cleanse may provide other health benefits:
- Lower blood sugar and insulin levels
- Improved heart disease risk factors
- Reduced acne
However, these benefits are linked to low-carb and ketogenic diets in general. There is insufficient evidence to say keto cleanse provides superior benefits to keto diet alone.
Is keto cleanse safe?
When done short-term, keto cleanse is generally safe for most healthy people. But there are some health risks and side effects to consider.
Potential risks and side effects
Potential side effects and safety considerations include:
- Keto flu – Headaches, fatigue, cramps, and other flu-like symptoms are common during the transition to ketosis. It’s usually temporary.
- Constipation – Due to lower fiber intake and fluid loss.
- Nutrient deficiencies – An increased risk if whole food sources are neglected long-term.
- Kidney stones – Higher risk on ketogenic diets, stay hydrated and eat mineral-rich foods.
- Hypoglycemia – Rare but those taking diabetes medication should monitor blood sugar.
- Safety for diabetics – Keto cleanse can lower blood sugar but diabetics should only try it under medical supervision.
Who should not try keto cleanse?
Keto cleanse may not be appropriate for some individuals, including:
- Those with kidney disease or at risk of kidney stones
- People with disordered eating tendencies
- Pregnant or breastfeeding women
- Those taking medications for diabetes or blood pressure
Anyone with a medical condition should consult their healthcare provider before attempting keto cleanse.
How to minimize side effects
There are several ways to reduce adverse effects when doing a keto cleanse:
- Stay hydrated – Drink enough water, broth, herbal tea.
- Get electrolytes – Get extra sodium, potassium and magnesium.
- Ease into ketosis – Gradually reduce carbs over a week or two.
- Include fiber – Eat low-carb vegetables, berries, nuts and seeds.
- Supplement if needed – For nutrients like magnesium, iron, omega-3s.
- Listen to your body – Modify as needed if you feel unwell.
How to succeed with keto cleanse
Here are some tips for succeeding with keto cleanse:
- Read labels – Track net carbs from total carbs minus fiber.
- Plan ahead – Stock up on suitable low-carb foods and snacks.
- Measure ketones – Use urine strips to ensure you reach ketosis.
- Get support – Join online keto communities for tips and recipes.
- Add activity – Light exercise can help manage keto side effects.
- Avoid fruit – Most fruits are too high in carbs for keto cleanse.
Foods to eat
Here are suitable foods to eat during keto cleanse:
- Meat – Beef, chicken, pork, lamb, etc.
- Fish and seafood – Salmon, trout, shrimp, scallops, etc.
- Eggs
- Non-starchy vegetables – Leafy greens, broccoli, cauliflower, etc.
- High fat dairy – Butter, hard cheese, heavy cream
- Nuts and seeds – In moderation for portion control
- Healthy oils – Olive oil, coconut oil, avocado oil
- Low-carb fruits – Small portions of berries
Foods to avoid or limit
Foods that are too high in carbs include:
- Grains – Wheat, rice, oats, corn, pasta, bread
- Starchy vegetables – Potatoes, sweet potatoes, peas
- Legumes – Beans, lentils, chickpeas
- Sweets – Cookies, cakes, candy, ice cream
- Fruit – Bananas, apples, mangoes, grapes
- Sugary drinks – Sodas, juice, sports drinks
- Alcohol – Beer, wine, liquor
- Low fat products – Often high in added sugars
Sample keto cleanse meal plan
This 1-day sample menu provides under 20 grams of net carbs:
| Meal | Foods |
|---|---|
| Breakfast | Fried eggs with spinach and avocado Black coffee |
| Lunch | Bunless burger topped with cheddar cheese Side salad with olive oil dressing |
| Dinner | Grilled salmon and broccoli Side of mixed nuts |
| Snacks | Turkey roll-ups Small handful of strawberries |
Supplements
While not necessary, certain supplements may help minimize side effects and nutrient deficiencies during keto cleanse:
- Electrolytes – Sodium, magnesium and potassium supplements can offset losses from carb restriction.
- MCT oil – Provides ketones and may help get into ketosis faster.
- Fiber – Helps alleviate constipation from low-carb intake.
- Omega-3s – Important fats lacking on keto diet.
- Multivitamin – Helps provide any missing micronutrients.
Conclusion
Keto cleanse can potentially help you lose weight fast by inducing ketosis. However, there is limited evidence that it’s more effective long-term than a standard ketogenic diet.
If you try keto cleanse, minimize side effects by drinking enough fluids, adding fiber, and easing into very low carb levels. Also focus on whole, nutrient-dense foods to meet your nutritional needs.
For lasting success, transition from keto cleanse to a sustainable low-carb eating plan that includes plenty of healthy keto foods.