What Is Ketosis?
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main source of fuel. Conventionally, Glucose is stored in your liver and released as needed for energy. However, when carb intake is low for one to two days, these glucose stores become depleted.
Your liver can make some glucose from amino acids in the protein you eat via a process known as gluconeogenesis, but not nearly enough to meet the needs of your brain, which requires a constant fuel supply. Fortunately, ketosis can provide you with an alternative source of energy.
Food is your body’s primary source of energy, and three main nutrients in foods supply your body with this energy. These are carbohydrates, fat, and protein. Typically after eating a meal, your body will first break down carbohydrates from foods, and then fat and protein.
To get into ketosis, the carb intake needs to be fewer than 30 grams per day and sometimes as little as 20 grams per day. This requires removing certain food items from your diet, such as grains, candy, and sugary soft drinks, legumes, and potatoes.
Some people encourage ketosis by following a diet called the keto diet. This diet, which is very low in carbohydrates, aims to burn unwanted fat by forcing the body to rely on fat for energy, rather than carbs.
The state shifts your metabolism and relies on fat for energy so your body can burn fat at a higher rate. So you may reach your weight loss goal sooner than you expected from any other diet protocol.
Keto Diet And Ketosis
Ketosis is as popular as the Keto Diet. Both of them are synonymous in a way basically because both are interlinked. When adhering to a Keto Diet, leads you to get into the metabolic state being Ketosis.
The keto diet is based on the simple principle of depleting carbohydrates, which are the body’s primary source of energy and enable it to burn fat for fuel instead, thereby maximizing weight loss.
When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy. Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel.
On a keto diet, the goal is to reduce carbohydrate intake so that the body starts to break down fat for energy. When this occurs, fat is broken down in the liver, thereby producing ketones, which are by-products of your metabolism. These ketones are then used to fuel the body in the absence of glucose.
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight.
This whole process is referred to as the term ketosis, a metabolic state that your body enters while you’re successfully on a keto diet.
Benefits Of Ketosis
Weight Loss And Ketosis
One of the first things people often notice when they’re in ketosis is that they’re no longer hungry all the time. In fact, research has shown that being in ketosis suppresses appetite. One study looked at people who lost weight by following a ketogenic diet for eight weeks and then reintroducing small amounts of carbs.
The researchers reported that levels of ghrelin (the “hunger hormone”) were suppressed in those who remained in ketosis, whereas those who were no longer in ketosis had higher ghrelin levels. Many people automatically eat less when they restrict carbs and are allowed as much fat and protein as they need to feel full.
Because ketogenic diets suppress appetite, decrease insulin levels, and increase fat burning, it isn’t surprising that they’ve been shown to outperform other diets intended for weight loss.
Ketosis can have some benefits beyond weight loss. Ketosis is all about improved health and weight loss at the same time, so if you\’re looking for something that can be an overall aid and not just a diet then you should definitely look up to it!
Other Benefits Of Ketosis
- Reducing carbs to achieve ketosis lowers the risk of Heart Disease.
- Regulates Blood Sugar Levels.
- Control Cholesterol.
- Increases HDL Levels.
- Appetite Regulation.
- Improves Insulin Sensitivity by up to 75%.
- Controls and further Reverses Diabetes.
- Improves all major symptoms of Metabolic Syndrome.
- Reduces the severity and progression of acne.
Signs And Symptoms Of Ketosis
Checking your ketone levels is one way to know if you’re in ketosis. Physical signs and symptoms of ketosis include:
- Weight loss
- Feeling Full
- Reduced Brain Fog
- Increased Energy
- Fruity Smelling Breath
- Constipation or Diarrhea
Out of this Constipation and Diarrhea can only take place if you\’re not following the eating pattern in the right way or simply because your body is not meeting up with its needs. Now, this is what requires Expert Guidance, so if you are thinking to start with the diet prefer consulting the good ones!
How To Achieve Ketosis?
If you flounder to get into ketosis, here are a few tips that can help you get there successfully:
- Eat 20–50 grams of carbs per day: This can promote your body to produce more ketones. People who have trouble entering ketosis may need to stick to the lower end of the scale.
- Track your carb intake: This can help guarantee you’re eating 20–50 grams of carbs per day and not minimizing your carb intake.
- Limit eating out at restaurants: While there are many keto-friendly restaurants, eating can make it more difficult to track your carbs.
- Be aware of hidden carb sources: It’s easy to neglect condiment ingredients, but many sauces and dressings are heightened in carbs.
- Increase your intake of high-quality fats: Aspire to get at least 55–60% of your calories from healthy fats, such as nuts, nut butter, extra virgin olive oil, avocado oil, avocados, meats, eggs, and fatty fish like salmon.
- Try intermittent fasting: Intermittent fasting can help your body shift its fuel source from carbs to fat while holding its energy balance.
- Exercise more: Physical activity can drain your body’s glycogen stores, which enables your liver to boost its production of ketones.
- Test your ketone levels regularly: Testing ketone levels can help give you an idea of whether you’re in ketosis — which lets you adjust your diet accordingly.
What Are Ketones?
Ketones or Ketone Bodies are byproducts of the body breaking down fat for energy. This only happens when your carbohydrate intake is low, and your body switches into a state of ketosis. Ketones are an alternative source of fuel for your body.
Although you may not be as familiar with them as glucose, they are perfectly safe compounds that you can use for energy. When you produce ketone bodies, any excess ketones that your body can’t utilize will be eliminated through your breath or urine.
Many people use the benefits of ketosis less reliance on carbs and more burning of fat to possibly help lower blood pressure, reduce cravings, improve cholesterol, increase weight loss, improve energy, and more.
How to Test Your Ketone Levels
There are three different methods for testing your ketone levels blood, breath, and urine. Of all three methods, blood ketones are the most accurate because they represent what you’re body is currently working with.
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Urine Testing
Method: You pee on a urine strip, which indicates the level of ketones by color.
Pros: You can buy the strips at most pharmacies or online for a very low cost. This is an affordable and easy option for someone new to the ketogenic diet.
Cons: None at all!
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Blood Testing
Method: With a blood glucose meter, you use a lancet pen to press onto your fingertip and draw a small blood sample. The blood applied on a test strip monitors blood ketone levels through the meter.
Pros: This is a very accurate method of ketone monitoring since a few factors alter the results.
Cons: It can be expensive, especially if you test frequently.
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Breath Testing
Method: You use a Ketonix breath meter to test the amount of acetone present in your breath.
Pros: It’s affordable after purchasing the meter. Once you buy it, you can use it continuously without extra expense.
Cons: It’s not the most reliable testing method, so it’s best used in conjunction with other methods.
Ketosis Vs Ketoacidosis
Nutritional ketosis occurs when the body uses fat instead of glucose as fuel. The liver breaks down this fat into chemicals called ketones and releases them into the bloodstream. The body is then able to use the ketones as an energy source.
The ketogenic diet aims to induce nutritional ketosis. People do this by eating foods that are high in fat but very low in carbohydrates. Adopting this diet has become a popular way to burn fat and lose weight.
In contrast, ketoacidosis occurs when the body thinks that it is starving and starts breaking down fats and proteins too quickly. It is a potential complication of type 1 diabetes.
If a person does not have enough insulin, the body cannot move glucose from the blood into cells, where it is necessary for energy. As a result, dangerous levels of both glucose and ketones can accumulate in the blood. Doctors refer to this condition as ketoacidosis.
What Causes Ketoacidosis?
Ketoacidosis occurs when blood sugar levels are very high and insulin levels are low. Our bodies need insulin to use the available glucose in the blood. In this, glucose can’t get into the cells, so it builds up, resulting in high blood sugar levels.
In response, the body starts breaking down fat into usable fuel that doesn’t require insulin. That fuel is called ketones. When too many ketones build up, your blood becomes acidic. This is diabetic ketoacidosis.
So ketosis is often confused with Ketoacidosis. People diagnosed with Diabetes are worried about getting Ketoacidosis while being on the Keto Diet. It should be noted that Ketosis and Ketoacidosis are different conditions.
Ketosis is a state that you enter while you’re on the Keto Diet and further helps to regulate your blood sugar levels. Ketoacidosis happens when the body starts breaking down fat into a usable fuel that doesn’t require insulin.
Hence, both of them are different from each other. So this shouldn\’t let you stop from starting with the Keto Diet.
Foods To Achieve Ketosis
- Dairy Products like Eggs, Cheese, Butter, Ghee, and Paneer.
- High-fat oils like Extra Virgin Olive Oil, Avocado Oil, and Coconut oil.
- Low-carb fruits like Avocados and Berries.
- Non-veg Favourites like Meat, Beef, Lamb, Pork, and Fish.
- Low-carb Vegetables Celery, Asparagus, Leafy Greens, Cucumber, Zucchini.
- Nuts and Seeds.
Foods To Avoid On Ketosis
- Artificial Sweeteners and Milk.
- High in carb fruits like Bananas, Pineapples, Tangerines, and Grapes.
- Grains, Legumes, Rice, and Quinoa.
- Potatoes and Processed Foods.
- White/Brown Bread
- Refined oils
Downsides Of Ketosis
It should be noted that during the first week of a keto diet, you might start to feel bad. Some people call this the \”keto flu,\” but it isn’t an official medical condition. Research has shown that this flu and the symptoms that it pertains to are the byproducts of not doing the diet in the right way.
You might notice temporary side effects such as:
- Headache
- Fatigue
- Brain fog
- Irritability
- Constipation
- Trouble sleeping
- Nausea
- Stomachache
- Dizziness
- Sugar cravings
- Cramps
- Sore muscles
- Bad breath
Drinking plenty of water can ease or prevent some of these symptoms.
Takeaway
Many studies have demonstrated the powerful weight loss effects of ketosis, or keto, diet. However, this diet can be equally beneficial to maintain health problems in people with certain conditions, such as Type 2 Diabetes, PCOS, and Hypothyroidism.
Most people can try the keto diet safely. However, it is best to discuss any significant changes to diet with a dietitian or doctor. This is especially the case in those with underlying conditions.
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