If you’re someone looking to follow a keto diet, you must begin by understanding the basics of the Keto diet. This includes what is ketosis, ketosis causes, how to follow a keto diet, and what can be its side effects. Here, we shall focus on the basics of Ketosis meaning which includes the benefits, and potential risks involved.
What is Ketosis?
So you may wonder what is ketosis. Ketosis is a state where the body burns fats for energy instead of glucose. Usually, the carbs we eat, are broken into glucose and then the body uses glucose as fuel for energy. However, when on a keto diet, the carb intake is significantly low. Hence, the body uses stored fats instead of glucose for the same. When the body breaks down fat, it produces a compound called Ketone. These Ketones, then become a major source of energy for your body and brain.
What is the Ketosis Diet?
Now that you know what is ketosis it’s time to know about the ketosis diet. In a ketosis diet fats are consumed as a primary source of energy rather than carbohydrates. By doing so your body burns fat which can help in weight loss and can also reduce chances of certain diseases. By reducing carbs from your diet and replacing them with fats your body goes into ketosis. Your body then is able to burn fats more effectively and at a faster rate. Also, following a ketosis diet can help in the proper regulation of blood sugar levels. There are various types of ketosis diets such as a standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, and high protein ketogenic diet.
How many carbs do I need for ketosis?
You know what is Ketosis but what about how to begin following it? You need to consume low carbs in ketosis, ketosis meaning a state where your body uses fat as fuel. In order to be in ketosis you need to consume no more than 50g of carbs in a day. Meanwhile, when it comes to protein consumption a male can consume 50-60g of protein daily and a female can consume 40-50 g of protein while in ketosis. You can buy Keto diet plan
The number of carbs required to stay in Ketosis is as follows
| Carbs requirement for the body in Ketosis (% of overall intake in a day) | ||||
|
Standard Ketogenic Diet
|
Carbs | Fats | Protein | |
| 10% | 70% | 20% | ||
Ketosis and the ketogenic diet
Now that you know ketosis meaning you must also know that Ketosis and a Ketogenic diet are related, one leads to the other, and here’s why.
Ketosis
Your body goes into ketosis when you eat a fat-rich diet, Ketosis meaning when your body uses fat as fuel instead of carbohydrates. This helps to burn fat more effectively and at a faster rate. In order to get your body into Ketosis you have to follow a Ketogenic diet. The diet majorly consists of fats and low amounts of carbs and protein. Hence, Ketosis is the state your body reaches when you are on a Ketogenic Diet. You can read more Keto diet blogs here
Ketogenic diet
Now that you know what is ketosis you should also know about a Ketogenic diet which is a diet consisting primarily of fats and low amounts of carbs and protein. Following a Ketogenic diet can also help to regulate blood sugar levels in the body. A ketosis diet makes your body more efficient at burning fats because the body only has fat to use as a source of energy. A ketogenic diet makes your body go into Ketosis.
What are the benefits of ketosis?
Ketosis meaning, a state where your body uses fat as a source of energy. It helps you to burn more fat easily. Knowing about the benefits of ketosis is as important as knowing what is ketosis. There are many benefits of Ketosis such as:
Epilepsy
A lot of doctors suggest a ketosis diet for children suffering from epilepsy but there is not enough scientific evidence that shows if it is effective.
Weight loss
Being in Ketosis can help you lose fat more effectively as your body uses fat as its only source of energy to perform day-to-day activities. It can help you to lose weight by reducing belly fat, also known as visceral fat.
Reversal of diabetes and prediabetes
In Ketogenic diet consists mainly of fat and low amounts of carbs. This can be the reason why it can help people with Type 2 Diabetes regulate their blood sugar levels as the absence of carbs in their diet can cause fewer sugar level spikes. It can also help people with prediabetes by controlling their blood sugar levels and preventing the chances of developing Type 2 Diabetes.
Appetite regulation
A lot of people don’t know what is ketosis and how it can help with appetite. Since a ketosis diet consists of fat, it can help to reduce hunger pangs throughout the day. Unlike carbs, fats take longer to digest and can make you feel fuller for longer. The absence of carbs will also reduce sudden spikes in your blood sugar levels and insulin levels. This can help to regulate your appetite.
Reducing the Chances of Heart Disease
Following your ketosis diet can help reduce the chances of heart disease by increasing the levels of good cholesterol and reducing the amount of triglycerides in the body.
Signs and Symptoms That You’re in Ketosis?
There are many signs and symptoms that can show if you are in ketosis due to a ketosis diet or not such as
1. Decreased Hunger
It is one of the signs that your body is in healthy ketosis. A ketogenic diet being high in fat and low in carbs can reduce your appetite as fats take longer to digest as compared to carbs. This can reduce your overall appetite throughout the day.
2. Bad Breath
Ketosis meaning, the presence of ketones in your body. In Ketosis you may experience bad breath. This is due to the presence of a Ketone called acetone which is also present in your urine. Bad breath indicates that your body has reached full ketosis.
3. Weight loss
If you experiencing weight loss then this is a sign that you are in ketosis. This takes place due to your body using fat as the only source of energy.
4. Increase in focus and energy
When in the starting phases of ketosis you may experience a decrease in focus and energy. This is due to your body not finding enough carbs in the diet to turn into energy. After some time when your body gets used to burning fat for energy, your brain may experience increased energy levels and focus.
5. Digestive problems
Being in ketosis meaning the absence of fiber from your diet. You can experience digestive issues while starting a ketogenic diet as your body is not used to it. A change in your diet will cause your body to react differently. Including lots of vegetables and high-fiber food in your diet can help with indigestion.
The Relationship Between Ketosis and the Ketogenic Diet
Ketosis and Ketogenic diet are related as one cannot take place without the other. In order to be in Ketosis you have to follow a ketogenic diet. In Ketosis your body burns fat for energy. It helps your body to reduce fat from your body at a much faster rate and more effectively, this is because your body does not have carbohydrates to use as fuel. A Ketogenic diet will help you to reach the state of Ketosis. It is safe to say that co-dependent on each other.
What is the difference between Nutritional ketosis vs. ketoacidosis?
In both nutritional ketosis and ketoacidosis, ketones are produced in the body but ketoacidosis can be life-threatening.
|
Nutritional Ketosis |
Ketoacidosis |
| In this, your body uses fat for energy. During this phase, the body breaks down fats into ketones, and used by the body for energy. | While nutritional ketosis is absolutely normal, Ketoacidosis is a complication of Diabetes where the blood sugar and ketones levels in the body are really high due to the lack of enough insulin in the body. |
| A person following a ketosis diet will have high amounts of fats and low amounts of carbs in their diet. Nutritional Ketosis can help a person lose fat more effectively and at a faster rate. | Ketoacidosis is often found in people with Type 1 Diabetes as their bodies are not capable of producing enough insulin. |
How Do You Achieve Ketosis Successfully?
Being in ketosis can help you burn fat more effectively. Ketosis meaning, the presence of ketones in your body. Given below are a few things that will ensure that you are able to achieve ketosis successfully.
1. Cut down on carbs
The very first step to getting into ketosis is to reduce your carb consumption. In a ketogenic diet, very little priority is given to carb consumption. The cells in our body mainly use glucose for energy but it can also use fat and ketones for energy. When you reduce the consumption of carbs, the glycogen stores in the body also reduce and the body starts to use fat for energy and fuel which is one of ketosis causes. Did you know you can make some amazing Keto diet recipes
2. Exercising
Exercising or being more physically active can help your body get into ketosis a lot faster. This is because when your exercise your body depletes the glycogen stores in the body a lot faster. This makes your liver produce more ketones which can be used as an alternate source of energy thus, making your body get into ketosis a lot faster which is one of the many ketosis causes. Take a look at these great Keto diet success stories
3. Increase intake of fat
An increase in fat consumption is one of the ketosis causes. A ketogenic diet consists of high-fat content and low-carb and protein content. Consumption of fats can increase the levels of ketones in the body if your body does not have an alternate source of energy such as carbohydrates. Increasing your fat intake can also help you get started with a ketogenic diet.
4. Fasting for shorter periods
Fasting can help a person get into ketosis a lot faster and can be one of the many ketosis causes. Doing an intermittent fast can burn the glycogen stores in your body for energy. This can then induce the production of ketones from the liver to be used as fuel for the body. However, there is no strong evidence supporting that fasting can help get you into ketosis faster.
How Can You Help Prevent or Treat Ketosis?
If you are in Ketosis and want to get out of it there are certain things that you need to take care of.
1. Increase your carb intake
A Ketogenic diet involves a higher intake of fats and a low intake of carbs to produce more ketones in the body. In order to reduce the levels of ketones in the body you need to provide the body with an alternate source of energy and this can be done by eating more carbs in your diet which will later convert into glucose for the body to use.
2. Cut down on fat
If you want to treat ketosis then you need to reduce your fat intake. In ketosis, the body uses fats as the main source of energy. Cutting down on fat will not allow the body to turn fat into ketones which is one of the main ketosis causes. You can increase your intake of carbs to help your body with energy.
Tips for getting into Healthy ketosis
In Ketosis your body burns fat for fuel. Here are a few tips you can follow to get into a healthy Ketosis.
1. Make slow and gradual changes
Make sure to not change your diet all of a sudden. This can lead to your body reacting in a bad way to the foods you are eating. To get into a healthy ketosis make sure to reduce your carb intake and increase your fat intake gradually. This will give your body sufficient time to adapt to the changes in your diet. Check out some amazing Keto diet products
2. Eat less carbs
Carbs are converted into glucose by your body to be used as fuel for energy. Eating fewer carbs will slowly deplete all the glycogen stores in the body. This will eventually produce more ketones in the body and make your body go into ketosis, ketosis meaning when your body uses fat as an energy source. Also, exercising can help you to deplete your glycogen stores a lot faster.
FAQs
How long does it take to get into ketosis?
Your body may experience ketosis only after 12 hours of not eating as your body runs out of glycogen stores in the body.
What are the side effects of ketosis?
You may experience side effects like bad breath, fatigue, digestive problems, and constipation while in ketosis.
How Does Ketosis Affect Weight Loss?
Ketosis meaning, when your body is in ketosis it uses fat to provide energy to the body. This causes a reduction of fat in the body which leads to weight loss.
Is Ketosis Safe and Healthy for Everyone?
Ketosis is not safe for everyone. People who have issues with their pancreas, liver, and thyroid should not get into ketosis.
How is Ketosis and Diabetes related?
Natural ketosis is healthy as your body breaks down fat into ketones for energy. However, people with Diabetes can suffer from ketoacidosis, an increased level of ketones, and blood sugar levels in the body which can be life-threatening.
What does it mean by being in Ketosis?
Ketosis meaning, the presence of ketones in your body which is used as a source of energy instead of glucose.
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